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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
Tuesday Oct 04, 2022
Tuesday Oct 04, 2022
Hey, health journey-er!
Have you ever had to make a big, important decision? The stress, overwhelm, and even anxiety can be paralyzing.
Today we are talking about how to overcome decision paralysis and make more confident decisions consistently.
This past week Hurricane Ian impacted Florida. Decision paralysis was a very real thing for me, but I had to overcome it and practice exactly what we talk about in today's episode - and you can too!
Come join the Facebook group and share how you are doing.
Were you or people you know impacted by Hurricane Ian? How did you decide what yo do?
You can make big decisions. Stress and overwhelm are very real emotions. Learning to trust yourself and apply these tools will help you move forward in times of uncertainty.
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 Best Question Ever? by Andy Stanley (Book): https://amzn.to/3BXqmdX
Hurricane Ian Relief: https://www.tampabay.com/hurricane/2022/09/29/where-donate-or-volunteer-help-hurricane-ian-victims/
Monday Sep 19, 2022
Monday Sep 19, 2022
Hey, health journey-er!
Do you struggle to keep your energy up throughout the day?
The To-Do list seems never-ending, but the energy supply doesn't usually match.
Today we're talking about healthy energy pick-me-ups so you can get done what you need to without putting unhealthy, dangerous things into your body.
Come hop in the Facebook group and share what you are going to try. What had you been doing to help your energy? Did you notice unhealthy, even dangerous side-effects? I am excited to hear from you and how these changes affect more than just your energy level!
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:
Culinary Matcha Powder (Bulk Bag): https://amzn.to/3Ugysqy
Matcha (Single-Serve Packs): https://amzn.to/3RZxaP5
Swerve Brown Sugar (2-Pack): https://amzn.to/3UonI9t
Glass Latte Syrup Holder: https://amzn.to/3qLYZyj
Energize Supplement: https://bchbody.life/3bP795k
Moringa Powder: https://amzn.to/3LnPkYm
Focused Energy Powder: https://bchbody.life/3Bu7lQ6
Streamed Workouts: https://bchbody.life/3SNgjjw
Friday Sep 02, 2022
Friday Sep 02, 2022
Hey, health journey-er!
I don't know if you agree, but at least for me - it never seems convenient to workout.
“Later” always seems like a better time, until later comes - then earlier seemed better after all.
Today we're talking about why you should workout in the morning and how to look at your schedule to make that happen.
Come hop in the Facebook group and share your biggest struggle when trying to change your schedule, whether adding or removing something. What's the hardest part of finding time to workout for 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:
Energize Supplement: https://bchbody.life/3bP795k
Hydrate Supplement: https://bchbody.life/3vWMIKD
Dry Shampoo: https://amzn.to/3cBSsCX
Streamed Workouts: https://bchbody.life/3SNgjjw
20-Minute Job 1 Workout by Jennifer Jacobs: https://bchbody.life/3KzSBn0
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
Thursday Sep 01, 2022
Thursday Sep 01, 2022
Hey, health journey-er!
Have you ever been late?
Have you ever had to wait on someone else?
Both can be stressful and dangerous, for different reasons.
Today we're talking about the main reason you struggle with time management, and how to fix it.
Are you usually the one who is late or waiting on others?
Come hop over in my free Facebook Group and share your experiences and how you plan to improve your time management for your schedule and others'.
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:
How to add travel time to Google Calendar: https://www.getclockwise.com/blog/add-travel-time-google-calendar
Wednesday Aug 31, 2022
Wednesday Aug 31, 2022
Hey, health journey-er!
Do you live somewhere warm because you don't like the cold?
Or do you live where you get all the seasons, so enjoy bundling up?
No matter your preference, when it comes to your health - controlled cold temperatures are a good thing.
Today we're talking about why you should aim to have part of your daily shower be at least cold for two minutes. It's good for your hair, skin, stress, inflammation, and so much more!
Let me know, do you take cold showers or ice baths now? Once you give it a try, come share - what was the hardest part? How did you feel afterwards?
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:
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
Tuesday Aug 23, 2022
Tuesday Aug 23, 2022
Hey, health journey-er!
Do you get uncomfortable when people bring up their past?
Do you wish everyone else would just bury things like you've learned to do and simply move on?
The truth is that hurt people hurt people, even if unintentionally.
Today we're talking about the importance of healing and how to do it so we don't end up like Jessica Day (Zooey Deschanel) and Cece Parekh (Hannah Simone) in New Girl burying all our problems, but then foraging all the hurt when it's time to fight.
Come over and join my Facebook group for healthy community as we lean in to growth and healing.
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:
Uncovered Grace 6-Week Program: http://www.uncoveredgrace.com/
(Code GRAD20 for $20 off)
New Girl Episode: https://www.flavorwire.com/491870/new-girl-season-4-episode-10-recap-girl-fight
Thursday Aug 18, 2022
Thursday Aug 18, 2022
Hey, health journey-er!
Do you hate getting sick? It never seems to be convenient and always lasts longer than I wish.
Today we're talking about ways to help boost your immunity to help you avoid the sicknesses that always seem to go around (and fight inflammation and allergies too!).
Come hop in the Facebook group and share your biggest takeaway from today's episode. I want to hear how you plan to boost your immunity for every day's adventure.
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:
Plant-Based Shake: https://bchbody.life/3bUy9jE
Blue Light Blocking Glasses: https://amzn.to/3ShhCqB
Ōura Ring: https://ouraring.com/taf/31939bcaf6
Hatch Rest+ Sound Machine: https://amzn.to/3oONVj2
75 Hard (Apple App): https://apps.apple.com/us/app/75-hard/id1502228408
75 Hard (Google App): https://play.google.com/store/apps/details?id=com.media44seven.seventyfivehard&hl=en_US&gl=US
Streamed Workouts: https://bchbody.life/3SNgjjw
Human Charger: https://humancharger.com/global/
Dandelion: https://amzn.to/3zR0q2N
Vitamin C: https://amzn.to/3dwelDX
Simple Hand Juicer for Immunity Boost: https://amzn.to/3SSeH7R
Tuesday Aug 16, 2022
Tuesday Aug 16, 2022
Hey, health journey-er!
Do you ever feel overwhelmed?
Are you unsure where to start or what to even do?
Today's episode talks about how to overcome overwhelm so you can stop taking naps to avoid your list and start consistently making progress.
Come hop in our Facebook group and share your takeaway from today and what you are going to do this week to move the needle forward in your 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:
Denzel Washington's Motiversity Video: https://youtu.be/ZC4eWrzxIqw
Asana (Apple App): https://apps.apple.com/us/app/asana-work-in-one-place/id489969512
Asana (Google App): https://play.google.com/store/apps/details?id=com.asana.app&hl=en_US&gl=US
Planner: https://amzn.to/3BXo14o
Thursday Aug 11, 2022
Thursday Aug 11, 2022
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
Tuesday Aug 09, 2022
Tuesday Aug 09, 2022
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/