Sweat & Reflect

hi friend! welcome back & happy may! i say it every month, but i literally can't believe we're already in a new month, let alone freaking may! time is flyinggggggg anywho, on today's episode we're chatting about the new month, new energetics & how we can actively recognize/choose to lean in to certain energies that we are exuding. ever had a moment where you got really frustrated & instead of pulling back your frustration you leaned in? what about recognizing your frustration & choosing to course correct yourself? i've been in both situations & given this new month, energetically speaking i want to be extra aware of where i am, how i'm responding in situations & where i want to go. press play on today's episode & then head over to instagram @meredith.coviello & let me know what you think of today's episode! as always thanks so much for being here! xoxo

hi friend! welcome back! on today's episode i'm sharing the 5 ways you can support yourself during a tough season. april 21 - may 22 marks a tough season for me as it was the last month that tim was alive & i was handling his medical care from the phone as we were in the thick of the covid lockdown. even 4 years later this time frame has a significant hold on me. that being said, here are the 5 ways we can support ourselves when the world feels heavy: 1) stick to a routine - but not to the point that you're not leaving yourself any time to breathe 2) limit distractions - aka don't numb out with the scrolling & the tv just to fill a void 3) let yourself feel - the worst thing you can do is try to dull the pain & talk about the memories to help release any extra emotion, if it feels comfortable for you 4) have a strong support team 5) set boundaries as needed to protect your peace, your sadness & any other emotions you're feeling i truly hope this episode helps! head over to instagram @meredith.coviello to let me know if this episode was helpful or leave a review wherever you listen! xoxo

good morning friend & welcome back! today's episode is a quick check in based on thoughts from my morning walk. (yes, it really is a quick episode despite what the time log says...garageband is giving me problems.) when was the last time you truly unplugged & allowed yourself to get lost in your thoughts? when was the last time you noticed the squirrels playing around you or the trees coming back to life right in front of you? at the risk of sounding like pollyanna or snow white, there's so much beauty in noticing the beauty around you. yes, we've talked about this before, but this morning it really hit me: we are missing out on so many thing when we turn our settings on to autopilot. yes, the larger world around us is often scary & overwhelming, but if you unplug & take the time to ground yourself, you'll find that the immediate world around you isn't so scary; it's actually beautiful. i hope today's episode encourages you to connect with the immediate world around you. i hope you're able to ground yourself & be right where your feet are planted. i hope you realize you're allowed to take time for you. as always, i'm so grateful to have you here. xoxo

hey friend! welcome back! on today's episode we're chatting about a download that i had during emdr this week. as i was reprocessing a memory the following popped into my mind loud & clear: when people show you who you are, believe them. i then focused sooo hard on remembering this so that i could share this download with you. of course, this phrase has been around for forever, but hearing it during my session felt like i was hearing it for the very first time. we, especially women, often feel like we have to give people the benefit of the doubt, make excuses for them or whatever, but at this point in my life i realize how ridiculous that is. if people are showing us their negative side - insert here whatever is negative to you - there is no reason why we have to continue down this path - whatever it may be - with them. press play on today's episode & then head over to instagram @meredith.coviello & let me know your thoughts & if this episode resonated with you. as always, thanks so much for being here! xoxo

hey friend! welcome back! it may be april 3, but i'm going to wish you a very happy new year! why? because right now, at this point in time, it really feels like a new year is upon us. there is rebirth, birth, & growth allllll around us & so it only feels appropriate to say that now is our new year. yes, it's exciting to turn the physical calendar year over from december to january, but think about it; it's dark, it's cold. we're often stuck inside, questioning our worth, snuggled under blankets, counting down for the darkness to end. now, here in april, it energetically feels different. things feel possible. & so, i say let's lean in to it. let's use right now, this moment as our new year. let's set new goals. let's focus on our growth. let's embrace the beauty all around us. press play on today's episode & then head on over to instagram to let me know what goals you're setting for yourself, now. so glad you're here. xoxo

hey friend! on today's episode we're having an impromptu chat with my guy, ryan. i'm not going to lie; it was hard getting an episode out today. i recorded two other episodes but neither sat right with me. last minute, ryan decided to hop on so we could chat about anything & everything with you. you'll hear about our wedding, ryan's first experience with a chiropractor, an odd connection to baseball, & so much more. thank you for being here. thank you for pressing play & for choosing to spend this time with me, well, us. i am beyond grateful that you're here. xoxo

hi friend! welcome back! on today's episode we're talking about fear & i'm asking you to sit in reflection, & ask yourself: am i sitting in fear? perhaps you've been holding yourself back from taking that new workout class... perhaps you're tired of expending your energy towards someone who never seems to reciprocate... perhaps you've been questioning your position at work... but you haven't made a move to change the status quo. what do these things have in common? you're sitting in fear because you're afraid of: -making a decision -putting yourself in a new position -losing something that is currently important to you press play to hear how you can navigate this fear & how you can put yourself on a path of growth & self-love. xoxo

hi friend! welcome back! on today's episode i'm breaking down the key takeaways from 75 hard! 2 weeks ago today & i finished 75 hard & man...what an experience! it was truly transformative & i cannot wait until i can do it again, because...i will be doing this challenge again! when i sat down to put together these takeaways, i really thought about how they impact me, but most importantly, how these takeaways connect to you, your goals & your life. here are the major takeaways from 75 hard that we really dive into: 1) you body changes even if you don't see it 2) it forces you to reassess your relationship with food, beverages (i.e. soda) & alcohol 3) fresh air is good for the soul! i said this back in episode 159 & it's still true 4) when you're tired is when you dig deeper 5) challenges shape & strengthen you 6) put yourself first some other takeaways worth noting: - repetition is key - what is it worth to you? we dive deep into both of these ideas ^ in episode 159 -if you say you can't do it, you're lying to yourself -if you're going to do it (whatever "it" is for you), freaking commit i cannot wait to hear your takeaways from today's episode! head over to @meredith.coviello on instagram & let me know what resonated most with you! until next time, xoxo

hi friend! today's episode does come with a trigger warning as we will be discussing substance abuse, so please do not press play if this conversation will be a trigger for you. today is the first wednesday in march & it also marks black balloon day. black balloon day was created by a family - who lost their loved one to an accidental overdose - to honor those who have lost their lives to substance abuse. this is - of course - a very delicate subject. everyone has their own connection to substance abuse & so today we're taking time to honor those who have lost their lives to an addiction, as well as honor those who have - & continue to love - someone with an addiction. in this space there is no right or wrong. there is no good or bad. there is simply providing love & support to those who need it as they support themselves, a loved one - whomever, through a very difficult time. if you or someone you love is in need of support, please reach out to a therapist, an substance abuse treatment center, AA, NA, Al- anon, whatever it is that you need to best support you all during this time. there is no shame here. only love, support & acknowledgment. if you need immediate assistance, please call 988 - the suicide prevention helpline. i am here for you. i see you. i love you. thank you for honoring black balloon day with me.

hi friend! let me just say that this was not the episode i was planning on recording but i am so freaking thankful that i did! on today's episode we're chatting about this phase of life everyone seems to be in - including me - where we're in a state of discomfort & ready to make a change, whether that's in our relationships, our work situations, our living situations - whatever. literally...everyone i know is in some state of growth right now...it's wild & so cool to see! that being said, that also means that we are met with analysis paralysis. we're being met with an internal resistance; we feel like we can't move the needle forward. here's the thing though...we absolutely can! we are beyond capable of going after what we want & getting ourselves out of this discomfort, thereby allowing ourselves to become the beautiful lotuses that we are! here are 4 steps you can take to get yourself out of the muck & onto the surface in all of your glory! 1) acknowledge where you are 2) start to research, make a plan for where you want to go 3) loop someone in for accountability - a loved one, a significant other -- who is going to hold your feet to the fire (so to speak) when you want to bail on this shift?) 4) baby steps - what's the first thing you can do to move the needle forward now that you've decided to make a change? i'm in the midst of the process as we speak, so if you want extra accountability, send me a message on instagram & let me know i can best support you in this season! xoxo

hi friend! welcome back & happy wednesday! on today's episode we're diving back into the wedding series & this time, we're focusing on wedding dress shopping for the second time...as a widow. surprise, surprise, i had been avoiding wedding dress shopping because i was afraid of how i would react. i was also worried i wouldn't get to have another "omg this is my dress moment." thankfully, i had the best wedding stylist & after a lot of trial & error... & being completely wrong about what I wanted/what would look good on me, i found my dress!!!!! why is this episode relevant to you? because we're all given second chances, & when we're lucky enough to get that second chance, we need to go all in & fully embrace it. we can't find ourselves in a scarcity mindset thinking that we don't deserve this (whatever this is). we deserve it all. we deserve these opportunities & when they come around we need to lean in & celebrate them...even when, well especially when it feels extra hard. i cannot wait to hear what you think about this episode! i would love to know how it resonates with you, so head over to instagram @meredith.coviello & let me know how you connect to the episode and/or to share what you think my wedding dress looks like! can't wait to hear from you! xoxo

hi friend! happy wednesday & happy valentine's day! on today's episode we're going a little dark...but i promise it's for your benefit. on today's episode we're talking about having the tough conversations - the ones about medical intervention god forbid you have a terrible accident & need to be put on a ventilator, etc., & about what you want after you die. i know, i know. you're thinking, "why in the actual fuck are we having this conversation, meredith?" & we're having this conversation because it's important. because you need to not only be able to express your wishes, but understand what your loved one(s) wants. it sucksssss that we have to have these conversations, but i would rather put you in the uncomfortable & force you to have these conversations to arm yourself with knowledge rather than avoiding it all. unfortunately death is a part of life & the more we know just better prepares us for these situations - that i pray never ever ever happened to you. if you need support having these conversations, or want to further talk through my own experiences with these conversations, let me know. i'm here for you & only want the best for you. xoxo

hey friend! welcome back! today's episode was unexpected. what started out as an episode that was requested by ryan, quickly turned into something so much deeper. it all began with needing to chat about people's issue with taylor being shown at the chiefs' games for a whopping total of...*gasp* less than 30 seconds per game, & how i'm over the patriarchy & people's criticism of her. especially since, hello, it's not her choice to be shown. that quickly turned into drawing parallels between her time with joe alwyn & my time with tim. no, i'm not saying we're the same. what i am saying is i understand what it feels like to make yourself small -- to stifle your voice, your thoughts, your opinions to save a relationship that you truly believe is worth saving. i understand what it's like to go into hiding because that's what you believe is best for the situation. i also very much understand the desire to show up & publicly embrace who you are in this new chapter. it's honestly a pretty powerful moment; one that i think you'll be able to relate to regardless of your feelings about taylor. press play & then head over to instagram @meredith.coviello OR leave a review wherever you listen, & let me know what you think! cannot wait to hear from you! xoxo

hey friend! welcome back! on today's episode we're talking about january... was is it that people are saying online...january was a free trial month? #same i don't know about you, but i had lofty goals for january. i was going to start this year off with a bang & then shit happened, as it does. i then spent the majority of this month asking "why me?", feeling stressed out & just feeling like i was in a hole. it's only been over the course of the past week that i realized just how much life has been happening for me this month. i've realized that this month has forced me to go inward to really assess my worth, what i want, what i want my life to look like, & so on. maybe you can relate to this, maybe not. either way i want you to ask yourself: what can i learn from this month? what was this month meant to show me? how was this month meant to strengthen me? what can i take with me into february? what am i leaving behind? really take the time to reflect, to sit with these questions & to figure out what is best for you. when you've sat with this, head over to instagram, send me a DM & let me know how i can support you going foward! let's make february a month of growth!

hi friend, i am so happy you're here for today's episode. let me start by saying that this episode is a lot. throughout the course of the interview we will be speaking about death, infidelity, & depression. if any of these topics is too much for you, please avoid today's episode & seek out the necessary support. today's episode is another installment in the healing series where i am speaking with a fellow widow - the first ever on this show - kaitlin palmieri. kaitlin was widowed in 2020 & over the years she has chosen to share her story regarding her fiance's death as well as what saved her in the days, weeks & months following his untimely death. kaitlin's story is about loss - not just the loss of her fiance on her wedding day, but the loss of trust & everything she thought to be true 3 years after her fiance's death. there are so many key takeaways in today's episode, so regardless of where you are in your journey, there is definitely a lesson to be learned: the truth will always set you free. thank you so much for being here. it means the world to both of us that you took the time to listen today, so again, thank you. you can read the article kaitlin references at: https://www.lovewhatmatters.com/i-woke-up-on-my-wedding-day-to-the-phone-ringing-come-down-right-away-it-wasnt-my-fault-it-wasnt-fate-twice-widowed-woman-recounts-sudden-losses-of/?fbclid=IwAR2IukdMsAL3wT3k9DQEfT557CVHTOeLC-Ijhclfcgx-5BvDk8uoNwfs_jo

hi friend! today's episode was inspired by a moment that i shared with ryan. there was once a time where i wished for a partner who supported my workout habits & goal; a partner who wanted to workout with me. this past week i told ryan how i didn't feel like i was seeing results with my workout programs & instead of him just telling me to keep going or dismissing what i was saying, he created his own circuit training for me. not only that, he did the workout with me. why is this significant? again, i once wished for a partner who wanted to workout with me & here, in this moment, i had exactly what i had once wished for. i almost missed this moment because #life but when it hit me, it really hit me. i am lucky. i am living out a version of myself & my relationship that i once craved... which got me thinking, are you recognizing & appreciating what you once wished for, or are you missing those moments? today's episode asks you to sit & reflect on where you've been & where you are now. don't let the craziness of everyday life make you miss these moments. you deserve these moments. i am so incredibly grateful for you & i would love to hear what you're living out in this moment. head over to instagram @meredith.coviello & let me know so i can celebrate you! xoxo

hi friend! welcome back! i hope you're navigating this crazy weather - at least on the east coast & doing well! on today's episode i'm sharing the 5 lessons i've learned so far from 75 hard ... & i'm only a third of the way through! regardless of whether or not you ever do 75 hard, these 5 lessons are applicable to your everyday life & goals. 1) repetition is key - the more you do something, whether it's a particular schedule, form of movement, etc. the repetition helps you build habits & habits (namely good ones) lead to results 2) it's a choice to fail - i talk about this weekly on insta - every time i'm tired or i don't want to complete a task i ask myself if i'm okay with choosing to fail. there are only so many things we can control & controlling things like our daily habits is one thing that is worth controlling. 3) what is it worth to you? - this is another question i ask myself when i'm doubting pressing play, getting outside of eating well. what is this decision worth to me? is it worth in increased energy? is it worth feeling guilty? asking myself this question gives me a quick gut check & i'm able to move forward. 4) getting outside is good for the soul - i've never considered myself to be outdoorsy - & i'm still not - but getting outside for 45 minutes a day, in the quiet & as the sun comes up has energized me in ways i never could have imagined. there's something both freeing & healing in this daily experience. 5) you are more capable than you realize - i say this to you often "you are strong, you are capable, you are loved" & let me tell you , when you challenge yourself like i am with 75 hard, you realize real quick what you're capable of. again, you don't have to be like me & test yourself through a program like this, but i do challenge you to challenge yourself in some way & then watch how you blossom. i promise it's worth it. only 25 days in & the downloads are coming in hottttt. i can't wait to see where i'll be mentally in 75 days! head over to instagram & let me know what your biggest take away was from today's episode! as always, thanks so much for being here! xoxo

hi friend! welcome back & happy 2024! it's a new year & what a year it is supposed to be... at least according to all of the astrology accounts i follow on insta! before we dive back in to our "regularly scheduled programming" i wanted to take a few minutes out of your day to help you ground yourself. the past few weeks, heck months, have been nonstop. the past few months have required us to be on & to be everywhere with very little rest, & so, before we go full steam ahead to conquer our goals, i wanted you to take a moment to slow down. take a minute to ground yourself. take a minute to breathe. take a minute to remind yourself that this is not a race. this is your life. there's a lot of talk about what you need to do right now & the intentions that you need to set for this year. don't let all of that chatter get to you. focus on what you can do for yourself right now. make bite sized goals for today, this week, this month. everything else will fall into place. it's a new year full of possibilities -- but right now is an opportunity to just be ... the opportunities will still be there. so glad you're here. xoxo

hi friend! welcome back! on today's episode we're reflecting on 2023 & assessing what we can take with us into 2024! going into a new year is liberating but can also bring a sense of dread, especially if you feel like you didn't accomplish the goals you set at the start of 2023. throughout the episode we chat about the lessons we learned from this year & what we can take with us into this new year without putting ridiculous amounts of pressure on ourselves. let's take 2023 for what is was, what we learned from it & what we can pull from it into this new year. you are strong. you are capable. you are loved. you are a warrior. 2024 is going to be amazing! & i want to take a second to say thank you SO much for being here, for listening & for being on this journey with me! this is very much a WE thing & i'm so grateful for you! thank you! thank you so very much! cheers to a new year & all of the possibilities! xoxo

hi friend! welcome back & happy holidays! on today's episode we're chatting all things 75 hard -- what it is, why i chose to do it, & what i've already learned in just 3 days. here's the thing, i've been making all of the excuses the past few months & at the start of december something "clicked" & i said, "enough is enough." i've been choosing to show up for me & it's the best thing i could have done. of course, i had to kick it up a notch & challenge myself to 75 hard to really drive home the point that i need to take care of myself & stop making excuses. here's the craziest part - the minute i decided that showing up & fully committing to this challenge every day, that was the moment i realized that failing is a choice. giving in is a choice & honestly, we're not here to do that. press play to hear the requirements of 75 hard & how i'm choosing to look at this challenge. can't wait to hear what you think! xoxo