Do you believe?

You want a change... whether it's about making more money, getting to the next level at work, making a bigger impact on the world, being respected by your coworkers, etc... But do you truly believe, deep in your heart, clear in your mind, you can achieve what you want? Do you have a vision of what that looks and feels like?

If yes, awesome. Otherwise, follow this 3 step process to make sure you're set up for success.

Let's say you want to make more money, because most of us would totally be cool making more money. 

  1. What does this success look and feel like? How much more money do you want to make? How will you use the money/what will the money buy you (physically or emotionally)? 
    • Maybe you will gain peace of mind, because you'll start investing in a 401K? And investing in your 401K will allow you to retire early so you can travel allover the world.
    • Or you will finally get to rent/buy a lake house, where you and your family can relax and unwind in the summertime?
    • Or maybe the money buys you time? So you say bye to the part time work that's been funding your passion project? And now you can use all that time towards that passion project to impact more people's lives!
    • Whatever the amount of money you want, connect with WHY it's important to you, and how AMAZING it will feel to have it! GIVE YOURSELF SPACE TO REALLY FEEL IT!
  2. How can you start to embody that feeling, right now!? Even though you don't yet have the money?
    • Start showing your value - the value that aligns with that next level. "Dress for the part you want," mind, body and soul. You gotta prove yourself, so those around you naturally believe you can do it and think of you when they need what you can deliver!
    • Proving yourself needs to come from a place of confidence, otherwise no one will believe you, and if you're good at faking confidence, you'll feel like a fraud (not fun, I've been there).  
    • If you feel confident, go SHOW 'EM WHAT YOU'VE GOT!!!
    • If you're not feeling 100% confident in your skills, move on to Step 3.
  3. You need to believe you have exactly what it takes to make that extra moolah. This doesn't mean you have a step by step, detail oriented plan, it means you have the confidence to get there, however the universe intends for you to accomplish that goal. But sometimes, we are our own worst critics and we can't see all of our amazingness!!!! Use these prompts to reconnect with your strengths and gifts:
    • Think about 3 career accomplishments you're proud of. What did you do to achieve that accomplishment? Did you question whether you had what it took to get there? Or did you just go for it? What was motivating you to get there? Why was it important? Was the accomplishment a result of taking on something else you truly cared about? 
    • Reflect on 3 difficult challenges in your life or career that you conquered. How did you grow stronger as a result?  What did you learn? Is there any part of the challenge you feel like you didn't solve or wish it was solved in a different way?

These questions are designed to build perspective, awareness, and confidence. Most likely, you didn't even think twice about reaching your goals in the past, but now, later in life, we have accrued so many fear stories that stop us from becoming the best version of ourselves.

Don't let the stories stop you. You can do whatever you put your mind to!

Does this sound like you? You've got big goals that you want to accomplish! But you have no idea if you have what it takes (or feel like you don't and it's eating you up). That's why I'm here, to help you see your potentials and provide you the courage to take action. Schedule a free clarity session with me today to see if we're a fit!

Burned... out...

This week, I'm talking about burnout. It's been a few months since we last talked about it, and as we all entered 2018, we had high hopes, renewed energy and goals we wanted to accomplish. Maybe it was weight loss, drinking more water, taking time to reflect and plan our weeks, visit family more often, etc...

Whatever it was, setting and achieving the goals is awesome; feeling like you're missing the mark is not. It doesn't feel good. It gives us a sense of not being good enough. A feeling of hopelessness, failure, maybe laziness, or a lack of willpower.

I'm here to tell you, you've got it all reversed. You most definitely are none of these things! You're indeed the exact opposite.

Let me explain what I mean...

We live in a culture that values being "busy" all the time, we pack too much into our days to begin with. We then compare ourselves to others and assume that because "Sally's" Instagram shows her smiling and laughing through a 60-hour workweek + date night + exercise + tropical vacations + juice bar with friends + cooking + who knows what else, we assume that we should be able to do all that too, and add our New Year's resolutions on top. Right??? And because we're not "Instagram's Sally Sunshine" we feel even worse about ourselves. 

What Instagram doesn't showcase is Sally's nightly meltdown, spiraling thoughts, the insomnia she faces from exhaustion, overwhelm from not doing as much as "Instagram Jessica," and wondering when it will all FINALLLLLLLLLY slow down.

What I'm saying is, Sally's not actually that happy, and more importantly, you're not lazy, hopeless or lacking willpower. You're both fabulously motivated, gifted people, but you're burned the F out and feeling VERY dissatisfied living this rat-race lifestyle! There's no way you can intentionally add more when you're constantly running on empty.

It's time to put an end to it. By taking small steps. Nothing big. At your pace.

Sound like you? Whether you're the "Sally" or the one creeping on her Instagram profile, LOL, it's ok. We've all been on either side at some time in our lives, myself included. Now, we gotta move forward and prevent the burnout and chronic stress from happening. It's no way to live our lives!

Below are 5 steps you can take to zap the burnout and move towards more peace, restful sleep and a more satisfying life!

  1. Take a day off. I know, this is much easier said than done, but look at your calendar, when is the soonest you can take PTO? Put it on your calendar (NON NEGOTIABLE, NOT ALLOWED TO CANCEL) and schedule it with your boss. PRONTO! Make a plan for that day/week you take off, get excited about it, talk about it others, and stick to it. 
  2. Begin to focus your attention on what actually brings you joy. What do you have fun doing? What are you good at? How can you get more of it in your life? Get curious. Take time for this, daily. It's remarkable how much can shift when you really start paying attention.
  3. Can you share your concern/overwhelm with someone you trust, ideally someone who is not burned out? Loneliness and lack of social support is a common cause of burnout. Opening up about what you're facing can be extremely therapeutic and will help reduce the stress, therefore creating room to start making change in your life.
  4. Do you feel stuck? I am here to tell you that you are NEVER stuck (in a role, industry, company, etc…) There are ALWAYS more opportunities. The hard part is that you can't see outside your burnout bubble until you de-stress a bit. (That's why it's so important to take that time off to recalibrate, rest and open yourself up to possibility!)
  5. Shut off the social media/phone/email at least 1 hour before bed. This takes practice, but letting your brain relax for at least an hour before bed, over time, will improve your sleep quality and increase your overall productivity (I know work less, get more done, sounds like a scam, but I promise, it works:)).

Question, comments, need help getting out of burnout and re-energized, please get in touch. I'm here to help. 



Wanting more, But feeling Shame and Guilt?

There can be so much shame, guilt and uncertainty around wanting more in life (and if you know me, you know I'm not talking from a material possession standpoint)... 

But why then, when something deep in your gut/soul/intuition (whatever you want to call that voice) tells you there's something bigger, more impactful, exciting, meaningful, purposeful out there for you, do you experience such discomfort?

I am grateful for you

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Happy almost New Year! I hope you are doing something special tonight, whether it's cuddling on your couch in your coziest PJs with a glass of champagne or dressing up for a wild night out. 

As I head into 2018, I am thinking about how grateful I am for you. For all of your loyalty, support and inspiration over the past 2+ years. I am only doing this work because of you. It's simple. I am here to serve you. Your voice drives my content and my passion for helping you achieve your personal and professional growth dreams. I am grateful you have chosen me to be a part of your journey. 

I have a really good feeling about 2018 - it's going to be your best year yet!

Wishing you lots of love, meaning, and joy,



New Year's ResolutionS? GRR First!

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Liz Traines Coaching turned 2 this month! It's an exciting milestone - my love for learning about your life, career, and identifying your purpose is here to stay!

With anniversaries and the holiday season, many of us think about making resolutions and goal setting. However, before we do that, I want to first encourage something I call the:

Gratitude and Reflection Ritual (aka GRR)

Why? Because the GRR helps us grow in alignment with our deepest desires and purpose. When we connect with 2017's most meaningful moments and ask ourselves "Why?" they were so important, we build energy and momentum to take with us into 2018. Harvard Business Review reported, "Employees who spent 15 minutes at the end of the day reflecting about lessons learned performed 23% better after 10 days than those who did not reflect." Similar results were observed with morning reflection and planning too.

Want those results in your work or life, but feeling a little overwhelmed about getting started? I'm sharing my own 5 question GRR process with you, to make this easier. Just copy and paste the questions below into a doc and start typing!

The Gratitude & Reflection Ritual (GRR)

  1. What are your proudest accomplishments of 2017? Why?
  2. How are you feeling about closing out 2017? Why?
  3. What moments were the most fun for you in 2017? What made them special?
  4. What moments were most difficult and how did you overcome them?
  5. What are you most grateful for as you head into 2018?

Don't like the idea of typing these things out, you get to GRR however you like. A conversation with a trusted friend or mentor? A cup of coffee and your favorite pen/journal? Find your style. Taking the time to do this will help you feel much more in control and excited about your life!

Next week, I'll share with you how I'm setting my 2018 personal and business goals/New Year's resolutions. If you want to talk through any of this, please schedule a complimentary clarity session with me. 

Need some inspo? Here is the [consolidated] version of my answers to give you some ideas:

What are your proudest accomplishments of 2017? Why?

  • Officially transitioned to career and lifestyle coaching, my dream niche. I didn't feel I was ready for this straight out of my corporate career; I had to create my own career and lifestyle, the way I wanted it and know that it was here to stay! (Otherwise, I'd feel like a fraud). I know my business will continue to evolve as my life and priorities shift, and I'm excited about that evolution! 
  • Building some really special relationships - ones that feel fully rooted in my truth, and being my most authentic self.

How are you feeling about closing out 2017? Why?

  • I'm feeling accomplished and proud - I've run a business for two years now and I'm growing personally and professionally in the ways that feel most important to me. 
  • Liberated by the freedom to execute my goals and dreams, my way.
  • Confident (but not in an egotistical way) about where I've come from and that I've got the tools I need to get me where I want to go (or that I'll figure it out along the way, if I don't have the answer). 

What moments were the most fun for you in 2017? What made them special?

  • Numerous dinners/lunches/coffees I've had with strong, supportive, entrepreneurial women this year. They light me up. They inspire me to keep going (and growing) and let me know I'm not alone in my challenges and that it's amazing to celebrate accomplishments too!
  • Laughing with my clients. We do our best to give rightful attention to individual challenges and then laugh through the process of overcoming them as much as we can!
  • Trip to Colorado, the company was the most special part, but I felt carefree and independent despite being attached to another human the whole time. Who I'm surrounded by is more important than where I'm going.

What moments were the most difficult and how did you overcome them?

  • Overcoming fear has been the most difficult. Whether the fear has been related to dating, my business, friendships, etc... it still exists, but I'm letting go and not letting it stop me. Now, I do my best to shift my perspective to what IS going well and connect emotionally to the most recent moments that have been filled with love and gratitude. 

What are you most grateful for as you head into 2018? Why?

  • Freedom to do WHATEVER I want in life and in business. Despite tumultuous political times, and (of course) the obstacles of social and economic pressures, I live in a country that allows freedom in more ways that I can imagine. I will not take this for granted.
  • Loving relationships and support. I know I can do a lot on my own, but without love and tribal support, my reach and potential becomes capped. Love and support gives me extra energy, ideas, and resources I can't create by myself. This fuel is a gift I'm VERY grateful for.
  • Stanley (photo to the right explains all)


Get Off The Hamster Wheel

Get Off The Hamster Wheel

Burnout is real. Whether it's physical, mental or emotional, it's not fun. I don't know anyone wouldn't sign up for a burnout immunity vaccine (even if it had side effects, lol!).  

I went through MANY burn outs in college and corporate America, but now, three years into entrepreneurship, a profession that some would say is most well-known for burnout, I've maintained my energy (yes, I still get sick, I'm human) and am still excited (if not more excited about my work). So, what changed? 

How "connected" Are We, Really? (3-Mins)

How "connected" Are We, Really? (3-Mins)

In the age of constantly being "connected," statistics show that loneliness levels have more than doubled since the 1980's. Loneliness affects us mentally, emotionally and physically; in other words, life expectancy declines as loneliness rates increase. These statistics confirm that humans NEED real, meaningful connection, not only to thrive, but, most importantly, to survive.

So why, if we're constantly connected, are we so lonely?

Me Too... but what now? (4-min Read)

Me Too... but what now? (4-min Read)

We need LIGHT NOW to encourage healing and change!  And for the first time in my life, despite the moments of hurt, the pain I've experienced (and processed), the pain I see others going through while we witness a devastating, but unsurprising, reality in the #MeToo movement***, I'm not afraid to be authentic about how frickin' awesome life can be. I feel called to express this joy as a way to bring light to a dark week, but also to highlight that authenticity fuels change where we need it most. 

#GenuineVibesOnly (4min Read + Audio)

Leading with positivity, optimism, love, and joy are a super important part of living a full, meaningful life. However, we are human, designed to experience a full range of emotions. It can even be harmful to our mental health and overall wellbeing to only express positive emotions.

I've spent a lot of time learning how to express my full range of genuine emotions. Smacking a smile on my face came very easy for me, but emotions like anger, sadness, frustration, disappointment, etc... were more difficult. I was the type to say "yes" to too much and bottle it all up until I was about to explode. I'm still a work in progress, but let's just say, a mindfulness practice is VERY worth the time (and the financial investment too)!

Choosing Love in a time of fear - 4mins read

Tuesday night... Idea Potluck in Chicago. 6 minutes. 8 speakers. I was nervous. I was sharing something new, something that made me feel vulnerable... it felt really big for me - imposter syndrome popped up: who are you to speak about this topic? What do you know about fear and love? But I took a giant deep breath, focused on all that I do know, how I feel called to share this, and went for it. It was fantastic - the crowd's applause made me feel so alive and supported. I hope you enjoy it:

Not All Who Wander Are Lost (3 Min Read + Audio)

Not All Who Wander Are Lost (3 Min Read + Audio)

A good quote, questionable who said it first (JRR Tolkien seems to be the winner on Google), but, nonetheless, fitting for my post this week.

Feeling "lost" is uncomfortable. The thought of sharing this out loud with another person is even worse to think about, especially when it appears that everyone has this thing called life all figured out. So we sit in our discomfort and assume that we're the only ones who feel it.

What's ironic is, feeling lost, overwhelmed, uncertain, chaotic, disoriented, purposeless, whatever you want to call it, is a shared human experience. We ALL feel it at given times in our lives. Life is unpredictable and throws us curveballs into situations we can't possibly know how to navigate on our own.