Well Sh*t. It really is that simple...

Today we are sharing a BIG decision we've made, as well as filling you in on a huge project that we currently have underway...

Full Episode Guide: https://bit.ly/WellShitEpisodeGuide

Well Sh*t. It really is that simple - Episode 116 -Quick tips for building your capacityFull Show notes: https://bit.ly/WellShitEpisodeGuideWell shit. It's no surprise that we like things that are quick, easy and simple. In this episode we share some of our favorite ways to build capacity in the tap root of our Universal Needs Tree. Tune in to find out how you can help build your own capacity from the ground up and begin taking the steps to getting where you want to be.In this episode, we cover…

• The need at the source of our capacity
• What is the "Well Shit" program
• The different types of rest
• Serena's mystical nagging
• The importance of the routine
• Finding out what works for you
• How to make things into no brainers
• The importance of peeing
• How to build capacity to get your to your "goal"
• The starting power of a wiggle
• Why you're not lazy
• Claire's approach to making nutrition easier
• Sometimes a waffle just isn't doing it
• How to feel more nourished and supported

Have you ever been told you are intimidating? We find people who use this language don't often actually mean what they are saying. Join us in this episode as we find out what they really mean and discuss why this happens, what needs are at play and how we can begin to remove this dynamic from our lives.

In this episode, we cover…

• What hasn't changed in the new year
• The difference between are you being intimidating or are they intimidated?
• Why this is such an issue in our society
• What the labels bitch and bossy can really mean
• Claire's intimidation on the dance floor
• What is AOL?
• Where the responsibility lies
• Serena's "fun" size
• The illusion of intimidating
• The two needs usually at play
• What plays a significant role into these dynamics
• What happens with power hungry people
• Claire's first with Miss Piggy
• Where the feeling of intimidated comes from
• The different ways intimidated can come through
• How to know when is it a You thing or a Them thing
• How to remove pedestals
• How we can avoid making ourselves smaller

Episode references:

• The Imposter Syndrome episode- Episode 114 -How to deal with Imposter Syndrome
• The sorry not sorry episode- Episode 66 - People Pleasing Series - Sorry Not Sorry

Have you ever found yourself feeling not enough, not deserving doubting your abilities and worried that it's a matter of time before people figure you out? Well, you're not alone and you're likely suffering from imposter syndrome. The good news is, theres a way to get that imposter out of your life for good. Tune in to find out how...

In this episode, we cover…

• The effect this can have on entrepreneurship
• What we do to help us process emotionally
• The relationship between imposter syndrome and systemic imbalance
• The root of imposter syndrome
• The difference between "knowing it" and "KNOWING IT"
• What "just let it go" actually means
• The illusion of value
• Our experiences with our own imposter syndrome
• How your inexperience with something can actually bring more value to your role
• What is a "Pinterest Mom"
• The places in our lives imposter syndrome shows up
• The best ways to meet our Value Need
• How to counteract a triggered Value Need

Episode references:

• Our last episode- Episode 113 -Are you struggling with things that you 'have to', 'need to' or 'should' do?

Well Sh*t. It really is that simple - Episode 113 -Are you struggling with things that you 'have to', 'need to' or 'should' do? is now LIVE!

Full Show notes: https://bit.ly/WellShitEpisodeGuide

The new year often brings in a whole list of things we find our self thinking we have to, need to or should be doing. The weight of these words can make the whole process of what we are doing more undesirable and difficult. In today's episode we dive into how changing your language around the things we "have to", "need to" or "should" do, can change so much more than just the way we speak.

In this episode, we cover…

• So many celebrations
• Introduction to our newest podcast member
• The impact of the language "have to", "need to" and should
• Would you rather be too hot or too cold?
• Claire's love-hate relationship with exercise and how she has made it more enjoyable
• Why the inner critic is not an asshole
• The impact of the language "get to", "want to" and "choose to"
• The importance of listening to yourself, body and being
• How changing your language can change how things feel
• The snowball effect when you enact your Personal Power
• Why this is not the "Shapes Episode" that we had intended on recording
• How choice makes things easier and changes the energy around what you're doing
• The problem with "but"
• The antidote to control
• The importance of choosing in the context of needs
• What's your why?
• How the Needs Lens helps you to make better choices

Episode references:

• New Years episode- Episode 58 - Our Wholeness Holiday Series: How to start the year filled up
• Toxic positivity episode- Episode 39 - Just HOW toxic is Toxic Positivity?
• Control episode- Episode 24 - How the need to have control is controlling you
• Needs Formula episode- Episode 70 - Burning the candle at both ends series: The Needs Formula

Well Sh*t. It really is that simple - Episode 112 - Podcast Pause: We're Walking Our Talk is now LIVE!Full Show notes: https://bit.ly/WellShitEpisodeGuideAfter a very challenging end to 2023, we have decided to take a small Podcast Pause in order to walk our talk and rebuild our capacity. But rather than leaving you with no episode, today we have a short episode with some episode recommendations for you, depending on where you're at right now.In this episode, we cover…

• Why we're doing thing a little different at the beginning of 2024
• What are the Sprinkles on this episode's sundae?
• How to use the episode guide to find the episodes that are right for where you're at right now (link to the episode guide here: https://bit.ly/WellShitEpisodeGuide)
• Some of the episodes and series that might resonate with where you're at right now, including:
• If you're waiting for an apology you're probably never going to get
• If you need to make an apology and want to do it in a way that will give the best chance of healing the relationship
• If you have compromised your boundaries, how to begin to address that
• If you're dealing with anxiety and want to know how to best support yourself with it
• If you're feeling the pressure of the New Year and want to know how to ease that feeling
• If you're burnt out or at risk of burning out how to best support yourself
• What to do if you're really struggling right now
• If you aren't currently living in a Selfirst way, how you can begin doing so
• If you're struggling with self worth at the moment
• If you're struggling with capacity and want to know how to navigate life while honoring your capacity
• If you want to know how to increase your capacity
• If you're struggling with any of your relationships right now
• If you're experiencing grief right now and want to know how to support yourself with it
• If you're dealing with conflict, and want to know how to deal with it best
• If you're dealing with the consequences of trauma, and want to understand it better and how to begin healing from it
• If you want to know how to build your resilience
• If you're dealing with guilt or shame and want to know how to navigate through and heal from it
• If you want to support others and would like to find out how to do that without compromising yourself
• How things are the wrong way around today!
• If there isn't an episode for what you're going through right now, an invitation to reach out to us and make an episode request
• And lastly an invitation for you to take a pause and a rest if that's what would best support you and your needs right now
• See you soon! x

Well Sh*t. It really is that simple - Episode 111 - It's OK to change behaviors if they no longer meet your needs is now LIVE!Full Show notes: https://bit.ly/WellShitEpisodeGuideHappy New Year!!! This time of year we are usually being bombarded by messages of "New year, new you", "Fresh Start", "Make this your year", etc., and although this episode isn't necessarily about the new year, it is a great time to check in and see if what you're doing is actually working for you. So often we get ourselves into the pattern of doing things and because they become pattern, rarely do we check in to see whether these things are still working for and serving us. Join us as we discuss the challenges behind changing our behavior, the internal pressures we face, finding out what works for you...or what doesn't and how to begin to make the changes needed for you to do things in alignment with yourself and where you are currently at in the moment. This year we are leaving new year, new you behind and making new year, new choices our focus. In this episode, we cover…

• Taking the pressure of the new year
• The excess of the "holiday season" and how that meets and compromises our needs in the new year
• The vicious cycle of denial and excess we find ourselves in
• Checking in with your patterns
• How what is draining your needs, no longer meets your needs and therefore is no longer relevant
• How doing "Your Thing" doesn't always serve you
• The questions to ask yourself to find where your at
• The challenges behind changing your behavior when other people are involved
• Our experience as recovering Rescuers
• How to make the changes needed to meet your needs
• Where our own self expectations can get in the way of having our needs met
• How we get into the pattern of compromising ourselves
• How consistency for the sake of consistency often does not meet our needs in the long term
• What your hesitation likely means and why its valid
• FOMO and JOMO
• What is the sober bitch and why does it meet our needs?
• Creating options
• The ripple effect of small changes

• Last year's New Years episode- Episode 58 - Our Wholeness Holiday Series: How to start the year filled up
• The episode about what's draining your needs- Well Sh*t. It really is that simple - Episode 108 - Why am I so depleted series: What drains your needs

Episode references:

Well Sh*t. It really is that simple - Episode 110 - When it doesn't compromise your needs, if you support the needs of others, you'll get a boost too is now LIVE!

Full Show notes: https://bit.ly/WellShitEpisodeGuide

Merry Christmas, Happy Monday or Happy Whatever day it is when you're listening! Today we aren't talking about the joy of the season but the joy in helping others to support their needs. Especially this time of year, many of us find ourselves giving and exchanging not only things, but the meeting of needs as well. Join us as we discuss the ripple effect that simple acts of resourced support can have on individuals, ourselves and the community as a whole.

In this episode, we cover…

• How Serena's cup of coffee inspired this episode
• How it's possible to help people in supporting their needs without causing negative impact to yourself and how good that can feel
• Claire's killer barista skills and how they helped to support Serena
• How it supports us to support the needs of others in the community (from a Selfirst place)
• The ripple effect of support that can be created from one simple act
• The importance of remembering the interconnectedness of people
• The benefit to us when we support someone else's needs
• How this relates to The Universal Needs Ecosystem
• When it doesn't cost us anything, where's the downside?
• The difference between I can help/I want to help/I get to help and I should help
• Things you can do to offer, contribute and help support the needs of the person and how that helps to create community
• The feeling of fulfillment

Episode references:

• The episode we talk about The Universal Needs Ecosystem- Episode 36 - Self worth Series: Why it's so hard to feel 'enough'

Well Sh*t. It really is that simple - Episode 109 - Why am I so depleted series: People Who Suck is now LIVE!

Full Show notes: https://bit.ly/WellShitEpisodeGuide

Some people just suck. In our third and final episode of the Why am I so depleted series, we are going to talk about people who suck. We all have those people in our life where it's just draining to be around them. Tune in to find out why people suck so much, how we can place boundaries that supports ourself, the other person and the relationship and how to prevent sucky people from getting to your resource cup.

In this episode, we cover…

• The different ways people can suck
• How it's often those we are closest to and care about most
• The opportunity to help "vampires" meet their needs for themselves
• The unconscious patterns that people develop that cause them to suck
• The unconscious patterns that we develop that allow people to suck or having us pouring from our own depleted source
• How we can manage these situations in a way that is supportive of us and our relationship and doesn't negatively impact others
• The importance of boundaries and the misconception about placing them in these situations
• How pouring from your cup may not actually be helpful
• Where responsibility lies within your relationships
• How a lack of capacity can erode your relationships
• Why we need two cups
• Offering suggestions on how someone can help themselves fill their own cup
• The selfish, selfless and selfirst ways of filling our cups
• What can be created by combining the knowledge of capacity, what's draining your needs and how to place boundaries with people who suck
• The fear of removing other's straw from your cup and how it can make your relationship stronger when you do
• Sometimes we suck

• Episode 21 - Selfirst Series: The difference between doing harm and not meeting needs that were never your responsibility
• The Boundaries Episode- Boundaries: If you don't respect the door, you get the gate
• The Boundaries Series- Episode 101 - Boundaries Series: What exactly ARE boundaries?- Episode 102 - Boundaries Series: How to know what your boundaries are- Episode 103 - Boundaries Series: How to communicate your boundaries
• The Capacity Episode- Episode 107 - Why am I so depleted series: Capacity

Episode references:

Well Sh*t. It really is that simple - Episode 108 - Why am I so depleted series: What drains your needs is now LIVE!Full Show notes: https://bit.ly/WellShitEpisodeGuideIn our second episode of our Why am I so depleted series, we cover one of the single most important topics yet...what drains your needs. You can't meet your needs effectively if you don't know what is impacting them and why. By discovering and managing what is draining our needs, we can begin to meet them in effective and fulfilling ways. In this episode, we cover…

• Why Claire thinks the content of this episode is as, if not more, important than learning to meet your needs
• How not knowing what is draining your needs is like trying to fill a bucket with a hole on the bottom
• How staying at her previous job to meet her needs, Serena was actually compromising her needs far more
• What it means when you find yourself prepping to go into situations
• The role trauma plays in meeting your needs
• How we often find those close to us can see the holes in our needs bucket before we can
• Finding the balance we need to ensure our needs are being met far more than they are being cost
• How getting your needs met outside your primary relationship is not a threat to the relationship it can actually make it stronger
• How do we plug the gaps in our needs bucket
• The importance of setting boundaries
• What happens when we "make it work"
• The role being selfless plays in draining your needs
• Plugging into the source to fill your tank and then give to others
• How Joe's newest job has him living his best work life
• How judgement can drain our needs
• The fear of confronting what is draining us

• The episode where Claire tells how The Universal Needs came about- Episode 9 - Trying to fill a bucket with a hole in the bottom
• The trauma episodes- Episode 51 - How to increase your resilience- Episode 65 - People Pleasing Series: The root of most people pleasing
• The trauma series- Episode 86 - Trauma Series: What is trauma?- Episode 87 - Trauma Series: How do you identify trauma?- Episode 88 - Trauma Series: How to heal trauma and triggers
• The Needs Formula episode- Episode 70 - Burning the candle at both ends series: The Needs Formula
• The selfless episode- Episode 2 - The wisdom of Joey Tribbiani (An introduction to being Selfirst)
• The Selfirst series- Episode 20 - Selfirst Series: What is Selfirst? Let's get specific…- Episode 21 - Selfirst Series: The difference between doing harm and not meeting needs that were never your responsibility- Episode 22 - Selfirst Series: A safe space vs a comfortable space, how a comfortable space can actually cost your needs
• The Boundaries Series
• Episode 101 - Boundaries Series: What exactly ARE boundaries?
• Episode 102 - Boundaries Series: How to know what your boundaries are
• Episode 103 - Boundaries Series: How to communicate your boundaries

Episode references: