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It's a new year! But even when it's not, today's message is important.Be kind. When you end something - a year, a goal, a job, or project, or even a relationship - look at it and release (if needed) with kindness. When you begin something new, start it with kindness. Know your whys, review, evaluate, learn, and plan. Even in failure, bring in a lens of compassion and you'll feel so much better and even clearer about it. We judge, we all do! But when you introduce kindness into your judgment, everything can change in the best ways. Give it a try and see. You'll feel a little bit better!_______________________Let's connect!Chris SwailLife Coach & Health Coach (CHC)A Little Bit Better; IG @chris.swailweb www.alittlebitbetter.caThe Well SocietyIG @the.well.societyweb www.thewellsociety.caI help people step into the person they want to be and the life they want to live!Nice, hey?

What's the problem? Well, what do you know about it - the actual cause?The problem is that fast fixes or band-aide solutions are often applied to the symptoms of a problem, rather than the root problem. Sometimes we think we're fixing a problem, but that problem stems from another problem, so the fixes aren't fixes at all.  In this episode, we'll look at Chris's 5-step model for identifying the main issue so that those pesky annoyances that sprout from it go away too! ___________Questions or comments? Reach out.Chris SwailLife Coach & Health Coach (CHC)Founder of A Little Bit Better; co-founder of The Well SocietyPersonal & Group Fitness certifiedIG @chris.swailweb www.alittlebitbetter.ca IG @the.well.societyweb www.thewellsociety.caI help people step into the person they want to be and the life they want to live!Nice, hey?

Special episode! In this episode, Chris gets personal and shares about her experience living in chronic pain, which has been a major source of her personal health challenges. She talks about how she fell into living with chronic pain, how it has impacted her (spoiler: it wasn't only physical!) Many people suffer from chronic pain, yet there is very little conversation about it. Chris highlights how chronic pain can impact a person, from physical limitations to poor sleep, challenges in focusing, and more. She also offers strategies to ease and navigate living with chronic pain.Join Chris as she lays out her journey with chronic pain to try to create awareness and understanding about how it impacts lives, personally and perspectively.A Little Bit Better podcast episodes that expand on topics such as (Thoughts and Mindset) mentioned in this episode: Mindset MattersThought workHabits___Questions or comments? Reach out!Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit BetterIG @chris.swailweb www.alittlebitbetter.ca I help people step into the person they want to be and the life they want to live!Nice, hey?

In 'Distracted By Our Feelings' Chris talks about how getting distracted by our feelings about ourselves, others, or situations, instead of dealing with the challenge, can keep us stuck and even created bigger issues. Being absorbed, fixated, or pre-occupied by our feelings about a thing, can hold us back from achieving goals, building or repairing relationships, and can have a negative impact on our confidence, behaviours, and actions Chris offers examples from her life and tips on how to identify when you're distracted by your feelings instead of dealing with the issue, and how to work through those distractions so you can get out of your own way!___Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit BetterIG @chris.swailweb www.alittlebitbetter.ca I help people step into the person they want to be and the life they want to live!Nice, hey?

One Magic Question offers listeners a very simple, yet profound way to pause and take stock of their circumstances so they feel more grounded and in control of their emotions and behaviours. By asking this one question, stress and anxiety can dissipate, while perspective and clarity rise. Wands and one magic solution may not exist, but Chris's question about examining the worth of a moment, can have a striking and instant effect on calming emotions to see the bigger picture, and therefore the next best steps! Worth the listen!___Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit BetterIG @chris.swailweb www.alittlebitbetter.ca I help people step into the person they want to be and the life they want to live!Nice, hey?

Wrestling Yourself sees Chris back on the mic with an episode about how to recognize when we need to get in the metaphorical wrestling ring with ourselves to get to the bottom of ruts, periods of inaction, or unsupportive behaviour, or thoughts that hold us back in life. She illustrates this by sharing her journey - her struggles - to get back to podcasting. She shares how the answers can be delightfully simple, and are there waiting for us when we are ready to confront our own thoughts and behaviours. ___Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit BetterIG @chris.swail web www.alittlebitbetter.ca I help people step into the person they want to be and the life they want to live!Nice, hey?

Join Chris and her guest Amber as they dive into detoxification - what it is, what it ISN'T, and what it can open up in life. We talk about the stigma around the word 'detox', and how to change the narrative and also about allowing flexibility. Amber shares her detoxification journey insights and discoveries. Amber, who is a DoTerra Wellness Advocate (happened along her journey!) also shares about her love of essential oils and how she incorporates them into her life and practice.Connect with Amberon IG @amberpachlafor oils: https://www.doterra.com/CA/en/site/amberpachlapodcast: Shift Into Wellness*******FIND me here!Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit BetterIG @chris.swail and free tools and more info at www.alittlebitbetter.ca I help people step into the person they want to be and the life they want to live!Nice, hey?

Welcome to another bonus audio exercise. This meditation is an active or "doing" exercise. You will focus on sensations noticed through touch. This short audio exercise can be done anytime and anywhere (not while driving!) You can use this meditation as a tool to help ground yourself or ease anxiety at any time in your day by either sitting through the exercise or simply using touch as a quick tool to remind your body and mind to settle. Focus on the strength and stabilization you can feel through touch. FIND me here!Chris Swail, Confidence Coach, founder of A Little Bit Better;certified Life coach and Health coach; podcast host of A Little Bit BetterFind me on IG @chris.swail and free tools online at www.alittlebitbetter.ca  

Chris is BACK! This episode looks at how taking pauses or breaks, even big breaks that mean you stop doing lots of things can actually lead to more productivity and a better state of mind (and body) down the road. She describes how she just did that and how it has benefitted her. Chris shares her struggle with slowing down, facing her roadblocks, and how it has had positive impacts on her mind and body, and personal and business focuses.  Mentions: Mamas and Co www.mamasandco.com*******FIND me here!Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better IG @chris.swail and free tools and more info at www.alittlebitbetter.ca  

Time for a habit and brain wiring refresher! In episode 50, Chris takes us on a refresher course about our habits - why they can be good and why less desirable habits are hard to break! She looks at how we are naturally programmed and offers an effective strategy for creating new habits that works with our brain rather than battling it with will power.*******FIND me here!Coach Chris of A Little Bit Better; certified Life coach and Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

Sometimes we feel shaky or unsteady - life can feel a bit too chaotic. We can't control all the circumstances in our lives, but we can help calm, balance, and steady ourselves within the whirlwind. This audio exercise leads you through a body check-in, and a very simple yet powerful technique you can use anytime (meaning can be out in public - you don't have to be in a quiet, meditative space) to create a sense of sturdiness and steadiness through self-grounding. You are strong. You are steady.*********FIND me here!Chris Swail of A Little Bit Better; certified Life coach & Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

In this episode, we look at why DOING can be so hard, yet not doing is what keeps us feeling stuck and stagnant, and can lead to feelings of unhappiness. We look at why we don't do things we want to do, and talk about strategies (and I give you one exercise) that you can use to help take yourself from dreaming and not making headway on goals, to taking action to see those dreams come true!*********FIND me here!Chris Swail of A Little Bit Better; certified Life coach & Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

I'm back! Join me as we look at strategies for resetting. If you are feeling sluggish, or stuck, or itching to move forward, this is a great episode with strategies to help you reset, prep, and create an action plan that will set you up for success - whatever "success" looks like for you.This episode is full of lot's of tips and information so grab a notebook and dive in!*********FIND me here!Chris Swail of A Little Bit Better; certified Life coach & Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

In this episode Feel More!, Chris does a deeper dive on feelings and what they mean and what they can do FOR us or TO us.  Chris looks at how we can learn to allow them even when they feel uncomfortable or icky and how it's OK to have feelings we label as 'bad' or 'negative.'Feel what you feel and if you don't like it, ask why - you may find out your negative feelings are appropriate, or if you don't, you have the power and the tools to adjust them. Go on and feel, feel, feel!FIND me here!Coach Chris of A Little Bit Better; certified Life coach and Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

Bonus Audio Exercise #2!This audio exercise guides you to strengthen your awareness "muscles" by focusing on sounds. You'll listen for sounds, notice their qualities, identify if they evoke any emotions in you - all this is intentional noticing.By practising this, you are continuing to build awareness which helps you feel more confident, present, and in tune with yourself and your environment.Enjoy!FIND me here!Coach Chris of A Little Bit Better; certified Life coach and Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

Should, should, should!We use this word often and without realizing the negative impacts it layers upon us emotionally and, because emotional stress shows up in the body,  physically. Should has become such an engrained way of thinking, but it's a bad a habit that isn't self-supportive. Let's dive in further so we can kick those shoulds to the curb!FIND me here!Coach Chris of A Little Bit Better; certified Life coach and Health coachFind me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca  

There's no shame in having an Inner Critic! We all have one, and at times that voice in our head can serve a good purpose. The problem is often that inner voice doesn't support us which can hold us back in life, and lead to us letting go our dreams and goals. In this episode Chris looks at how to acknowledge your Inner Critic and learn from the messages; recognize thoughts and behaviour patterns so that you can intentionally choose when to listen and when to say "thank you for your input Inner Critic, but I've got this, " and step towards living your best life!Coach Chris of A Little Bit Better; life coach and health coachFind me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter

We tend to find it easy to support our kids, friends, and family, but what about ourselves? In this episode, we look at why it's so important to be intentional about self-support and strategies to be our own biggest cheerleader! Mentions:Book: Heart Talk: Poetic Wisdom For A Better Life by Cleo WadeMotivational cards: Find a deck that speaks to you!Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter

Feelings! We all have them but we often don't allow them. We don't acknowledge what they are and what they are telling us. Or we ignore them. This can build layers of stress and self-shaming. Today we look at our feelings and how and why we should give them a little more attention!Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter

Hi, it’s Chris from A Little Bit Better. Welcome to A Little Bit Calmer, bonus mini-episodes of audio exercises and meditations for you to find a pause from the world of overstimulation so you can gain calm, clarity, and awareness. Listen in quiet or on the go. Today we focus on our bodies. When life feels hectic, quiet the outside distractions by tuning into you. The aim is to pay attention to different body parts and see what you notice. Your mind may drift. That's okay. Notice that it has done so and come back to the focus in the exercise. You're working on your awareness 'muscle!'Notice what you notice, be curious, release judgement. Breathe deeply and within minutes you will have reset, feel focused, and ready for your day. I hope you enjoy this short and simple exercise, designed to calm busy minds, in a busy world. Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter