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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 13, 2023
Monday Feb 13, 2023
January was a tough year, but we made it LOL
Habits come in all forms, but when they're unhealthy - we want to really lean in to why we do this and figure out how to kick or replace it.
If you have a habit you know isn't serving you, let's try to figure out WHY it started and what we can do to setup healthy boundaries to either quit or replace the habit.
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 - Linked:
Streamed Workouts: https://bchbody.life/3SNgjjw
20-Minute Job 1 Workout by Jennifer Jacobs: https://bchbody.life/3KzSBn0
Energize Supplement: https://bchbody.life/3bP795k
Hydrate Supplement: https://bchbody.life/3vWMIKD
Monday Feb 06, 2023
Monday Feb 06, 2023
January was a tough year, but we made it LOL
Habits come in all forms, but when they're unhealthy - we want to really lean in to why we do this and figure out how to kick or replace it.
If you have a habit you know isn't serving you, let's try to figure out WHY it started and what we can do to setup healthy boundaries to either quit or replace the habit.
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:
Prebiotic Soda: https://www.drinkpoppi.com/
Monday Jan 23, 2023
Monday Jan 23, 2023
Have you ever found yourself in a stressful season?
Maybe due to work, building pressure and demands, uncontrollable events and outcomes.
No matter the reason, having intentional outlets to reset and regroup is essential for your health and well-being.
Let's talk about some examples, how to discover yours - and how to model this for our loved ones.
I am so glad you're here!
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Tuesday Jan 17, 2023
Tuesday Jan 17, 2023
Have you ever skipped a meal to try to get closer to your weight goal?
I know I'm guilty!
But not eating is not the answer.
Food is fuel. Movement is healthy, for our body and mind.
Stop being afraid to eat, instead work on healthy habits of nutrition and portions and let's serve our body with everything it needs.
I am so glad you're here!
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:
My Daily Shake: https://bchbody.life/3bUy9jE
Streamed Workouts: https://bchbody.life/3SNgjjw
Monday Jan 09, 2023
Monday Jan 09, 2023
Happy New Year!
Can you believe it's already 2023?!
I feel like I blinked, but am ready. New year, A Fresh Start, goals, habits ... all the things!
Can you relate? Are you unsure where to start or how to make your goals a reality?
Today we talk about the ONE thing you need to experience success and stop wondering how everyone else does but you can't seem to yourself.
I am so glad you're here!
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
Tuesday Nov 29, 2022
Tuesday Nov 29, 2022
Hey, friend!
The holidays are here, how are you holding up?
Excited? Stressed? Starting to feel the overwhelm?
This is such a special time of year to make memories with loved ones and share in all the moments and laughs as we finish one year and prepare for the next.
Enjoy it all, but if you or someone you know experiences stress during this time - take a few minutes to jot down these 6 ways to avoid the burnout and minimize stress during this season :)
Come hop in the Facebook group and share your favorite part of the holidays along with your struggle, I'd love to hear how I can best support you and what your takeaways are to help ensure you're present and get the most out of the moments and memories you're helping to create.
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:
Streamed Workouts: https://bchbody.life/3SNgjjw
Ropeless Jump Rope: https://amzn.to/3vMIHZ1
Travel Weights: https://amzn.to/3zJiQCe
Travel Kettlebell: https://amzn.to/3SB0NH6
Resistance Bands: https://amzn.to/3P3ViOd
Core Sliders: https://amzn.to/3JSv4gV
Energize Supplement: https://bchbody.life/3bP795k
Hydrate Supplement: https://bchbody.life/3vWMIKD
Monday Nov 21, 2022
Monday Nov 21, 2022
Hey, health journey-er!
Can you believe this week is Thanksgiving?! Me neither.
The holidays are amazing, but can also be tough when we're working towards health and fitness goals. Today we talk about the #1 thing you need to do to enjoy the holidays without getting derailed, and how it's easier than you think!
After today's episode, come hop in the Facebook group and share how you normally feel during the holidays and how with today's lesson, how you know this year will be different with you being better equipped for the holiday season.
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:
Yuka App (Apple Store): https://apps.apple.com/us/app/yuka-food-cosmetic-scanner/id1092799236
Monday Nov 14, 2022
Monday Nov 14, 2022
Hey, health journey-er!
Do you like sugar? Do you ever crave it? Have you ever heard that you should avoid it because it's bad for you?
Today I want us to talk about sugar labels, how to read them, what type you should be using, and how to help you enjoy sugar while still supporting your health.
After today's episode, come hop in the Facebook group and share what you learned, are going to implement, and you feel better equipped for this holiday season.
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:
Swerve Brown Sugar (2-Pack): https://amzn.to/3UonI9t
Swerve Confectioners Sugar (2-Pack): https://amzn.to/3hDDBdc
Turbinado Sugar: https://amzn.to/3tnWzam
Yuka App (Apple Store): https://apps.apple.com/us/app/yuka-food-cosmetic-scanner/id1092799236
Tuesday Oct 18, 2022
Tuesday Oct 18, 2022
Hey, health journey-er!
Do you ever feel overwhelmed?
Are you unsure why and often find yourself feeling paralyzed by tasks, wondering if it's all even possible and unsure why you feel this way?
Today's episode talks about one of the main sources of overwhelm, how to stop it and regain control with healthy boundaries.
Come hop in our Facebook group and share your takeaway from today and what you are going to do this week to regain control and stop the constant feeling of overwhelm in your day-to-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:
Denzel Washington's Motiversity Video: https://youtu.be/ZC4eWrzxIqw
Phone Timer (Apple App): https://apps.apple.com/us/app/clock/id1584215688
Sloth Task Manager (Apple App): https://apps.apple.com/us/app/sloth-task-manager/id1071949079
Planner: https://amzn.to/3BXo14o
Friday Oct 14, 2022
Friday Oct 14, 2022
Hey, health journey-er!
"Weightloss." What does that word make you think of or feel?
Do you feel like you've been on a diet for as long as you can remember? Or maybe that you have tried all the nutritional hacks and workout gadgets, but still haven't had lasting success.
Today we're talking about why you need to stop trying to lose weight, and what you need to do instead.
Come join our Facebook Group and share your biggest obstacle in the past and what you got from today's episode that you are going to implement NOW.
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:
Streamed Workouts: https://bchbody.life/3SNgjjw
20-Minute Job 1 Workout by Jennifer Jacobs: https://bchbody.life/3KzSBn0
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
Own the Day, Own Your Life by Aubrey Marcus (Book): https://amzn.to/3wLidrj
Own the Day, Own Your Life by Aubrey Marcus (Audible): https://amzn.to/3cCNEgv
Eat that Frog by Brian Tracy (Book): https://amzn.to/3Q5Bj2d
Eat that Frog by Brian Tracy (Audible): https://amzn.to/3AHU1rc
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear (Book): https://amzn.to/3nfUvy7
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear (Audible): https://amzn.to/3nhQlWH