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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
Monday Feb 03, 2025
Monday Feb 03, 2025
Forgiveness and unforgiveness are a choice that is yours.
It's empowering and also scary, but the choice affects you, your life, and those in your life.
Whether you ever tell anyone or not, forgiveness is necessary for you to truly heal and life a full life, free of bitterness and resentment. It isn't easy, but it is worth it.
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 Jan 20, 2025
Monday Jan 20, 2025
Learning to trust yourself isn't always easy or a clear path. It requires a lot of patience and forgiveness.
The past is there to teach us, but not to live in. We need to move forward confidently in who we are and all we are meant to be.
Whether you already have confidence in who you are or are a work-in-progress, this episode is for you to help you lean into healing and moving forward in a healthy way.
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 Jan 13, 2025
Monday Jan 13, 2025
Happy New Year!
It always feels like an all-around fresh start, but can also quickly start to feel overwhelming with all our new goals / resolutions. How do you stay committed? How do you not give up within the first 30-60 days?
Remember that consistency is key, and we aren't going to change our whole lives overnight. Let's commit to long-term, lasting change together!
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:
Jennifer Rothschild - Me, Myself, & Lies (Paperback): https://amzn.to/40nmcIL
Jennifer Rothschild - Me, Myself, & Lies (Audiobook): https://amzn.to/3CrGwk1
Inside Out 2 (Prime Video Rental): https://amzn.to/40mhvic
Monday Dec 16, 2024
Monday Dec 16, 2024
The holidays are such a fun time!
But also, if we're not careful, and quickly become a source of unintentional and unnecessary stress.
Being intentional about managing our stress and emotions, asking for help, and keeping first things first is a great place to start.
In this episode, we talk about some tips, real life examples, and the importance of personal boundaries to help the holidays stay a celebration and all they're meant to be.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Monday Nov 11, 2024
Monday Nov 11, 2024
Control is a powerful tool that is practiced, respected, and used properly can accomplish amazing things. Many of us try to control people and situations out of fear and / or selfishness, but what we really need to practice controlling is ourselves.
If you've ever felt out of control and not sure what to do or how to move forward, this episode is for you. The sooner we can take control in a healthy way, the sooner we can move forward, grow, and experience true, healthy change.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Monday Oct 21, 2024
Monday Oct 21, 2024
None of us are perfect, but that doesn't mean we shouldn't work on improving.
Change is uncomfortable, but it is within your control - which is exciting, and also scary.
If you want to see your life and relationships improve, you need to commit to being uncomfortable to work on your blind spots. When we improve our life, it improves others' as well. It's another way of loving the people in our life, but modeling what's possible and becoming better - for ourselves, and them too.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Monday Sep 23, 2024
Monday Sep 23, 2024
Friendships are one of the most amazing things in life to me. How er can meet people throughout our life, connect so naturally and deeply - it's often like we're really family.
Like any relationship though, friendships take effort. If you want good friends, you need to be a good friend. How you show up matters. How you're available matters. How you treat others, trust them, invest in them and their lives - it all matters.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Monday Aug 26, 2024
Monday Aug 26, 2024
Friendship is similar to dating, it takes time and effort. The big gestures are fun, but friendship is really built in-between the fun, celebratory moments.
Making friends often reminds me of The Golden Rule, treat others the way you want to be treated. When it comes to friendship, be the type of friend to others that you want in your life.
Whether you feel you're struggling to make friends or simply want more quality friends, presence and reciprocity will help get you there.
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
Episode Mentions:
Dare to Lead by Brené Brown (Hardcover): https://amzn.to/3MvUdQF
Dare to Lead by Brené Brown (Audible): https://amzn.to/3ArJCDx
Monday Aug 19, 2024
Monday Aug 19, 2024
Excuses are dangerous.
They can quickly become a habit that causes disbelief and distrust, among others and ourselves questioning our reliability and character.
The sooner we commit to not choosing excuses and acting maturely, the sooner we can improve our planning, address the situation, and be honest about that is happening and what needs to improve.
We have more power and control over our situations than we think, but we have to first start by making better choices - to prepare, and be honest.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Monday Jul 08, 2024
Monday Jul 08, 2024
Portion control is such an important piece to our health journey, and is within our control, but just like anything - it's also easy to ignore.
Whether you tend to over or under eat, portion control can help you improve your health and save money by eating good foods and the proper amounts.
If you're unsure where to start, this episode gives takeaway tips and resources to learn more and plan for your personal goals.
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
Episode Mentions:
Portion Fix (21 Day Fix Meal Plan): https://bchbody.life/4cvVfr4
2B Mindset: https://bchbody.life/3RXpKxK
Plateware Set: https://ilanahousewares.com/products/the-complete-stoneware-set