Outside the Square

In this season finale of Outside the Square, I'm delving into the transformative practice of mindfulness. Cultivating mindfulness is an important tool to help recognise and address the struggles we face in our lives. By fostering awareness of our feelings and experiences, we can significantly reduce our suffering. I talk about my journey with mindfulness and explaining that it's not about achieving a perfect meditative state but about being open to whatever arises, including the distractions of a wandering mind. I invite you to engage with mindfulness with short exercises to do during the episode and that you can integrate into your daily life too. Explore the power of awareness in your own life, and pave the way for healing and growth. Stay tuned for exciting surprises in the coming weeks, and don't forget to rate and review the podcast! Links You can support me and the podcast by sending a tip here. If you would like personal coaching with me, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay.

In the second and final part of the amazing conversation I had with Louise, we are exploring the transformative journey from a scarcity mindset to one of abundance. We talk about understanding your personal values and how this can guide your financial decisions, ensuring that spending aligns with what truly matters in your own life. We also discuss the importance of intentionality in you money mindset and purchasing behaviours. We talk about how to foster a positive relationship with you money, from understanding and combatting 'lifestyle creep' to dressing your best on 'money date night'. We leave you with practical ways you can embrace abundance in your everyday life, and build a positive impact with money in your life. Links You can follow Louise's content on Instagram @louisehansen.nz or check out her website louisehansen.nz. You can support me and the podcast by sending a tip here. If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay.

This week I'm speaking with Louise Hansen, a life empowerment coach based in rural New Zealand, about the often complex relationship we have with money. Louise shares her journey of transforming her perception of money, highlighting how societal and familial beliefs shape our views on abundance and scarcity. The conversation delves into the importance of intention when it comes to spending, emphasising that our financial decisions often reflect deeper emotional needs. Our relationship with money is not just about numbers but is intricately linked to our emotional wellbeing and life choices. We offer practical tips for reframing financial conversations, encouraging you to cultivate joy and generosity in your spending habits. Reflect on their own feelings towards money and consider how these feelings can influence their everyday choices and experiences. Links You can follow Louise's content on Instagram @louisehansen.nz or check out her website louisehansen.nz. You can support me and the podcast by sending a tip here. If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay.

I'm honoured to introduce you to Dr Tonya Cruikshank, a Holistic Doctor and Coach, and in this week's episode, we are diving deep into the importance of empowering conversations in healthcare. We discuss how bravery and vulnerability can transform your interactions with medical professionals. It’s all about feeling confident to communicate your symptoms and experiences. After all, your story is a crucial part of the diagnosis process. We talk about how emotions and psychology affects physical health and the way the nervous system can impact acute medical requirements versus longer term sustainable health. We also touch on the value of building a supportive health team. Whether you’re seeing a GP, a nutritionist, or a coach, having a variety of perspectives can provide a more holistic approach to your wellbeing. The old model of relying on a single provider for all answers is fading, and it’s time to take charge of your health journey. Join us for insights on fostering curiosity, self-advocacy, and ultimately creating a healthier you. Links You can follow Tonya's content on Instagram @dr.tonyacruikshank or check out her website drtonyacruikshank.com or linktree bio for her latest offerings You can support me and the podcast by sending a tip here. If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay.

In the second of this two-part conversation, I'm diving deeper into the transformative conversation with Brandi Bissell, a sexual health coach, exploring how our relationship with sexuality shapes our overall wellbeing. Building on last week's discussion, we focus on the importance of pleasure—not only in the sexual context but in all aspects of life. Brandi emphasises the need to unlearn harmful beliefs and practices about our bodies and desires, advocating for a journey of self-exploration and self-love that leads to empowerment. We share practical embodiment practices to reconnect with your body and encourages you to embrace your unique experiences and emotions because pleasure is not just for others but is an intrinsic part of self-care. The conversation also addresses the societal taboos surrounding sex and pleasure, encouraging open dialogue and education. We reflect on the generational myths surrounding sexuality and the need to cultivate a personal narrative that prioritises joy and self-acceptance. Links You can follow Brandi's content on Instagram @bold_and_brandi You can support me and the podcast by sending a tip here. If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay. Suggested Reading Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski Pussy: A Reclamation by Regena Thomashauer Will I Ever Have Sex Again: A disarmingly honest and funny exploration of sex (and those who aren’t having it) by Sofie Hagen

In the first of this two-part conversation, I chat with Brandi Bissell, a sexual health coach, where we explore insights into the realms of pleasure, embodiment, and intimacy. Brandi shares her journey from general coaching to specialising in sexual health and relationship coaching. She discusses how somatic healing and emotional work transformed her approach to intimacy, emphasising that deep, personal changes in one's relationship with sexuality can profoundly impact both personal and professional realms. Brandi highlights the connection between self-perception and sexual satisfaction, stressing the importance of self-awareness and rejecting societal pressures to achieve genuine intimacy. We talk about true pleasure arising from a state of relaxation and emotional safety and discuss how self-pleasure practices can serve as a powerful tool for self-discovery and healing, especially for those with past traumas or negative connotations about sex, enhancing our capacity for pleasure and connection. We talk about the concept of pleasure beyond the sexual realm and the importance of recognising and embracing everyday pleasures, such as sensory experiences and moments of joy, to enrich overall wellbeing. This can lead to a more fulfilling and connected sexual experience. Links You can follow Brandi's content on Instagram @bold_and_brandi You can support me and the podcast by sending a tip here. If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay. Suggested Reading Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski Pussy: A Reclamation by Regena Thomashauer Will I Ever Have Sex Again: A disarmingly honest and funny exploration of sex (and those who aren’t having it) by Sofie Hagen

In this episode of the Outside the Square Podcast, host Fiona sits down with Lara, a former aerial and yoga instructor, to explore the transformative power of movement. Lara shares her journey from a timid beginner to a confident teacher, highlighting how her experiences with aerial yoga helped her overcome fears and embrace discomfort as a catalyst for personal growth. Their conversation delves into the importance of reframing how we view movement, focusing not just on achieving fitness goals but on the joy and self-discovery that can come from it. Lara also discusses how movement can serve as a metaphor for life, encouraging listeners to step out of their comfort zones and approach challenges with curiosity and playfulness. From using unconventional household items for exercise to finding joy in simple activities, Lara and Fiona emphasize that the essence of movement is about connecting with oneself and enjoying the process, rather than just reaching a specific outcome. Tune in to be inspired by Lara's insights and discover how you can bring more playful, mindful movement into your own life. Links You can follow Lara's content on Instagram @curiously.confident, or visit her website here: curiouslyconfident.co You can access Lara's subscription videos via The Confidence Toolkit through her website here: curiouslyconfident.co/tct/ You can support me and the podcast by sending a tip here. If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay.

In this special mini episode of Outside the Square, hosts Fiona and Josephine catch up with listeners about exciting changes ahead. After a brief hiatus, they share news about their evolving personal lives and the podcast's future. Josephine reveals her decision to step back from the podcast due to her upcoming baby, which has prompted a deep reflection and shift in her priorities. Fiona will continue with the podcast, bringing fresh perspectives and new voices to explore topics like body image, pleasure, and holistic health in Season Three. They also express their gratitude for the support and feedback from listeners, and discuss the emotional journey of navigating change and authenticity. We hope you enjoy this heartfelt update and a glimpse into what's next for Outside the Square. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast, @AuthenticallyJosephine or @MindBodyAndEating Intro and outro music is by AudioCoffee from Pixabay.

We've had a break, but we're back for another exciting season! Starting on 2 September 2024 we're bringing you topics that you requested, from strengthening your voice in your health journey, finding joy in movement, learning about the nervous system, to putting yourself first in your decision making and discovering your sensuality. You'll be hearing from some new voices this season too, with special guest coaches, practitioners and healers sharing their wisdom with us all. Season three of Outside the Square is going to be brilliant. Make sure you’re subscribed on your favourite podcast platform to be the first to hear from us each week. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

In this weeks episode Fiona and Josephine share on how to curate feelings of safety within yourself as a way of buiding confidence. We talk about fear around food and around body and how to build the muscle of self-trust and self-confidence to moving away from dieting. We speak about the power of sharing your experience of food and your body in an intimate group setting to release the shameful pain and realise you are not alone. We share the next steps to commiting to feeling safe in our own body and attaining the confidence you deserve through diving deeper in our group container. 12 weeks to Confidence: Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot. Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout. An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD. Click here for more information and to join now. You will learn - The emotional root cause blocking your own easeful confidence - Practices to cultivate confidence and trust in your body - Techniques to shift you into pleasure and peace with food We can't wait to see you there. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

How do you feel about being intentionally selfish? This week we're talking about the importance and benefits of being selfish more in our lives. We chat about the underlying feelings of unworthiness that come up for many when we prioitise others' needs over our own. We emphasize the long-term benefits of self-care and sitting with discomfort to gain clarity and worthiness. When we build a "worthiness muscle" through small daily acts of self-care, it can help us to feel grounded and confident serving others from a place of fulfillment. We talk about practicing acts of selfishness for ourselves and also practicing holding the icky emotions and the rational understanding of the importance of selfishness simultaneously. This week, we encourage you to go out and do something selfish, just for you and let us know over on our Instagram page @outsidethesquarepodcast how you go. 12 weeks to Confidence: Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot. Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout. An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD. Click here to join now. You will learn - The emotional root cause blocking your own easeful confidence - Practices to cultivate confidence and trust in your body - Techniques to shift you into pleasure and peace with food We can't wait to see you there. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

This week, we're talking about transition and change. We discuss how transition happens across our lives as we develop and grow, Ut that it can often bring challenges. Josephine talks about the identity death that occurs as we change and how we can hold space for the grief that we feel for this. We talk about how we can view transition and change with a different mindset. 12 weeks to Confidence: Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot. Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout. An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD. Click here to join now. You will learn - The emotional root cause blocking your own easeful confidence - Practices to cultivate confidence and trust in your body - Techniques to shift you into pleasure and peace with food We can't wait to see you there. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

Sometimes we see busy-ness as a badge of honour, that if we are seen to be busy in some ways that can be seen as success. Where did that come from? Why do we perceive busy-ness as success? In this episode, we sow the seed that stepping out of the busy-ness into pleasure and presence is part of living more. We explore how and when to bring that pleasure in, to allow us to create some spaciousness. 12 weeks to Confidence: Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot. Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you. An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD. Click here to join now. You will learn - The emotional root cause blocking your own easeful confidence - Practices to cultivate confidence and trust in your body - Techniques to shift you into pleasure and peace with food We can't wait to see you there. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

In this episode we discuss how society conditions ideas of success and the importance of defining it authentically for oneself based on feelings in your own body rather than external factors. Josephine shares how she redefined success from overworking to find balance, noting small -daily successes like stopping work before she was tired. We reveal how to find what success feels like in your body to allow you to feel successful and honour your energy and pleasure while doing it. Fiona relates her experience feeling like a failure for not marrying or having kids according to societal expectations. We share a journal practice, recording the times you follow your authentic yes or no to feel success in your body, and recommend you start in small moments to build confidence in living an authentic life. Links: To discover your own unique Human Design profile you can get your chart here. You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

In this week's episode we are diving deep into how finding and acknowledging your unique gifts is an important part of building your self-worth. We discuss how focusing on internal validation is important to avoid feeling underappreciated when external validation is lacking. We discover how finding purpose and pleasure from gifts instead of seeking approval allows us to serve through a place of joy rather than obligation. We talk about how others can be a mirror for us to discover our gifts, and by asking close friends to name our meaningful contributions, we invite vulnerability and authenticity to both them and to ourselves, helping us to see ourselves through supportive others' eyes. We encourage you to embrace imperfect practice to improve and foster your gifts and skills, and we provide you with a few simple practices to do to start discovering your gifts. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

In this episode, we discuss shifting negative self-talk to acceptance by focusing on gratitude for what the body allows rather than appearance. We share our experiences comparing ourselves to others and the difficult feelings that arise in those moments. We talk through some ways that you can shift your understanding of the ways bodies differ and focusing on feelings over looks. When we celebrate our abilities and challenge our self talk in the difficult moments, it keeps us open to possibilities rather than shutting ourselves down. Slow practices like mirror work can help release judgment and foster self-love, though we understand they can be uncomfortable to do. We talk a little about the ways you can begin a mirror work practice, moving at your own pace and not seeking perfection. We also shared more details about our new program, 12 weeks to CONFIDENCE which will address the three key areas of body image, food, and emotions. Through the program, you will be able to experience and practice techniques like mirror work with guidance from us live. We'll be sharing more about the program in upcoming episodes, so stay tuned. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

Are you an all-or-nothing person? If you have ever binged on food, Netflix or shopping this episode might be for you. Maybe you have experienced grief and been scared to open the floodgates of tears so tried not to cry. In this episode we discuss the difficulties of all-or-nothing thinking patterns, and how they manifest in striving towards unattainable goals while failing to be grateful or present in our current successes. We share how to start to start to pace ourselves with food, Netflix, shopping and rewire your brain to enjoy them more in small quantities. We discuss how uncomfortable it is to stop all-or-nothing thinking and how good it feels on the other side. You can feel light and free, there is nothing better than the feeling of trusting yourself to take small achievable steps. We share the importance of granting full, authentic permission to have the things you go all in on, in order to shift the desire and make clear choices free from restriction. Links: Purchase the masterclass Eat Drink and Be Merry at the special discounted price of $22USD until 10 February 2024 before the price goes up. You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

Are you feeling stuck or like you need more purpose? This episode guides you to explore your purpose in 2024. We discuss how purpose feels overwhelming because it is something that evolves over a life time and is a theme that looks different in every area of your life. HOwever, you are likely living it more than you realise and just need . Josephine and Fiona share what they know about thier own purpose and how they have made it more meaningful and tangible, sometimes finding what is not our purpose and greiving old identities before the new outlet for your purpose emerges. Starting to find your purpose is about bringing the word purpose into small daily tasks and contexts, asking those around us what the see us doing that lights us up the most. Also considering habits you might have that keep you small rather than stepping into your purpose with courage. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

We're back for another exciting season! Starting on 1 February 2024 we'll bring you more step-by-step processes and reflective practices each week, to help you find, challenge and release your emotional blocks so you can find ease and flow with food and your body. From shifting away from an all or nothing mindset to creating space, defining your authentic success and honouring yourself through transition and change, season two of Outside the Square is set to inspire. Make sure you’re subscribed on your favourite podcast platform to be the first to hear from us each week. Links: You can support us and our podcast by sending us a tip here. If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Intro and outro music is by AudioCoffee from Pixabay.

Surprise! We couldn't say goodbye without one last conversation, and this one is all about the value in powerful conversations. We chat about how inviting powerful conversations to help us see what might be in a blind spot can change your life. We talk about ways to invite others into powerful conversations, and how ongoing powerful conversations with a coach can help you move deeper and deeper and extend your window of tolerance. We invite you to engage in powerful conversations with us, either in a single free discovery call or an ongoing coaching relationship if you feel that you're ready to dive deep into your true power and change your life. Links: If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast. Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023. You can support us and our podcast by sending us a tip here. Thank you all for listening! Intro and outro music is by AudioCoffee from Pixabay.