Tune in for a quick update from Ashleigh about the changes that will be happening on the podcast! Want an update of when new episodes are released? Join the Free From Burnout Podcast community email list here: Subscribe!

Do you struggle to stay motivated? Then this episode is for you! Sonia, is a powerhouse in the realms of human behavior, exercise, digital health. Together, we dive deep into: The mistakes so many people make when it comes to the relationship between motivation and exercise How to her personal story of work-related stress lead her to the creation of Outset Wellness. Sonia's hack behind asking for help without feeling guilty. The science and psychology behind motivation and how to free yourself from failure. About Sonia: Sonia Ponzo is the Founder and CEO of Outset Wellness, a company with a mission to help people form healthy habits around exercise. With over a decade of experience in scientific and clinical research in psychology and digital health, Sonia’s career has been dedicated to bridging the gap between scientific research and real-world health solutions, with a focus on understanding the mind-body connection and its impact on health. This journey has equipped her with a deep understanding of behavior change techniques and preventive health strategies and the role of technology in facilitating accessible, personalized health care. A published author with over 25 peer-reviewed publications, her work contributes to the global dialogue on digital health, underscoring the importance of an integrated approach to health and wellness. Connect with Sonia: ⁠Website⁠⁠LinkedIn⁠NewsletterInstagramFacebook Connect with Ashleigh: ⁠LinkedIn⁠

In the latest episode of the Free from Burnout Podcast, I'm joined by the incredible Annie Bell. Annie is a successful mindset and productivity coach who has successfully transitioned from coaching to launching her own coaching business. Together, we dive deep into: Overcoming imposter syndrome and embracing your true potentialNavigating the challenging transition from being a coach to starting a coaching businessEssential mindset tips for business ownersHandling the anxiety of financial uncertainty and the fear of not making enough money each monthPracticing self-compassion to maintain mental health without relying solely on happinessEmbracing the reality of being human and all its imperfections About Annie Bell: Annie is a Mindset & Productivity Coach helping fully booked creative freelancers get super efficient with client work, manage their time to grow their business & finally enjoy the freedom of freelancing. She can help you navigate the mental and emotional side of running your biz by providing tools to support focus, overcome procrastination, and undercover the mindset blocks that are the root cause of what's holding you back. She'll teach you how to take control of your time and have your most profitable year yet WITHOUT burning out. Connect with Annie: WebsiteLinkedIn Connect with Ashleigh: LinkedIn Don't miss this insightful conversation packed with valuable tips and heartfelt advice. Tune in now to learn how to conquer your inner doubts and build a thriving coaching business!

Join me in the launch of the new mini series driven by Mental Health Awareness week in May of the stories of women that are currently going through a career transition and the impact this has had on their mental health. Today, I'm joined by Silvia Bogan, an Organisational Psychologist. Silvia is passionate about using her expertise to tackle inequality and help companies create fairer environments for their employees. She works with clients across sectors, designing and delivering diversity and leadership development programmes. She hopes to become an expert in occupational-health psychology, with her current doctoral research focusing on emotional regulation strategies in high-pressure work environments. Silvia is particularly dedicated to addressing the struggles women face in their careers, the challenges of inequality, and the hardships of career transitions. She is committed to highlighting the loneliness and resilience required in such journeys, furthering her mission to create inclusive and supportive workplaces. If you'd like to chat about today's episode with Silvia or Follow her journey please send her a message over on Linkedin. Let's connect over on Linkedin - Send Ashleigh a message

After a long ( and needed) break, I'm coming back in early June with Season 2 of The Free From Burnout Podcast and will kick things off with an incredibly valuable series. I can't wait for you to listen to what is coming... Stay tuned.

,,,and just like that - We have reached the season finale of the podcast! Its has been such an incredible experience and I want to take this space to say thank you for considering, listening and subscribing to this podcast! This is reflective episode the journeys through key podcast episodes that really highlight the BIGGEST lessons learnt from burnout and how to stay BURNOUT-FREE! In this episode, Ashleigh shares: The 2 hardest challenges in podcasting.How to avoid burnout by practising this specific mindset.What Goal setting and Burnout have in common.The benefits of understanding your personality and the critical impact it has on you burning out. Resources Powerful Purpose of Introverts - Book Download the Everyday Coping Kit Let's connect: Fancy networking? Join me for a virtual coffee here: https://calendly.com/ashleighfratercoaching/virtualcoffee Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/iamashleighfrater⁠⁠⁠ Tik Tok: @coachashleigh Email: ashleighfratercoaching@outlook.com

Have you ever wondered why affirmations just never seem to stick? especially when you need them the most? If you're on journey to reduce and reverse your anxiety, I have a different approach that is sustainable. Join me in the FINAL instalment of the 'Joy of Anxiety Series'. I this episode you'll find out: - What hidden impact failing has on your journey? - Why your vision is so important in keeping you on track. - What the pain your experiencing is the antidote to your healing journey. - What anxiety teaches you about yourself and the secret sauce to reducing it. Let's connect: Fancy networking? Join me for a virtual coffee here: https://calendly.com/ashleighfratercoaching/virtualcoffee Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/iamashleighfrater⁠⁠ Tik Tok: @coachashleigh Email: ashleighfratercoaching@outlook.com

Welcome back to Part 3 of the Joy of Anxiety series! Ever felt like you have NO IDEA what to do to feel better when your in the pits of your anxiety? Well, you're in luck, this episode is all about 'how to' riding out an anxious moment. In this episode tune in to find out: What specific strategies help you if you have unwanted emotions? What key strategies help if you have unhelpful thoughts. The critical tool you can create to help you immediately when you’re in an anxious moment. The number 1 activity that is proven to create instant relief if you're feeling anxious. Resources mentioned: Insight timer app: https://insighttimer.com/en-gb As usual, let's connect via TikTok, email or insta! Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/iamashleighfrater⁠ Tik Tok: @coachashleigh Email: ashleighfratercoaching@outlook.com

WELCOME BACK to another Jam-packed episode of the Joy of Anxiety Series! This week is heavy hitter, make sure you buckle up and grab a notepad and pen ! In this episode Ashleigh shares: The hidden meaning behind why you're experiencing anxiety and what you can do nextThe 2 critical (yet) most common mistakes made when trying to reduce your anxiety2 super easy-to-do-independently exercises that help you quickly reduce your anxiety without a therapist. Let’s get stay connected: Linkedin: ⁠⁠⁠⁠https://www.linkedin.com/in/ashleigh-frater/⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠https://www.instagram.com/iamashleighfrater Tik Tok:

Welcome to the BRAND NEW podcast series: The Joy of anxiety. This 4 part series, was designed to help you build a new healthy relationship with anxiety. Let's face it, anxiety gets a bad rep. It's seen as a villain, something to avoid and get rid of- but the problem with continuing this mindset is that it creates more (yes you guessed it) ANXIETY and fear associated with it! If you're running your own business, are a parent, have a job and just human - anxiety is likely to be something that you have experienced at one point ot another. This series is about unlearning what you kknow and helping you create health habits around managing your anxiety when it pops up! In this episode Ashleigh shares: - What the 2 different types of anxieties are. - What the symptoms are of anxiety and the 4 main areas you experience them. - What simple technique to use to help immediately calm your anxiety down when triggered. - 3 easy-to-remember things that help you shift your mindset about anxiety.

Have you ever felt a sense of inadequacy, even though you have achieved so much? 1 in 5 women, experience a sense of imposter syndrome at some pointing their career- if you can relate, this episode is for you! In this episode, Ashleigh will dive into: Specifically how self-doubt masks itself as imposter syndrome.4 other ways that imposter syndrome can secretly shows up.5 easy steps on how to overcome imposter syndrome. Let’s get stay connected: Linkedin: ⁠⁠⁠https://www.linkedin.com/in/ashleigh-frater/⁠⁠⁠ Instagram: ⁠⁠⁠https://www.instagram.com/iamashleighfrater

Are you always on the go, pushing towards your goals and dreams? Do you find yourself constantly feeling tired, burnt out, and struggling to find time to pause and celebrate your accomplishments? If this sounds like you, then this episode is just what you need! In "4 Ways to Pause and Celebrate Yourself," we'll be sharing some practical tips and strategies that can help you acknowledge your progress and take a moment to enjoy your successes. Whether you're an entrepreneur, a busy mom, or just someone who is constantly juggling multiple responsibilities, it's easy to forget to take care of yourself and give yourself the recognition you deserve. But the truth is, celebrating your achievements can actually give you a boost of energy and motivation to keep going! In this episode, Ashleigh shares 4 ways for hardworking women to celebrate themselves: How to practice gratitudeHow to Treat yourself to a little indulgenceA easy journaling prompt that will help you feel less guilty. Join us as we explore four simple but powerful ways you can celebrate yourself, even when you're in hustle mode. Let’s get stay connected: Linkedin: ⁠⁠https://www.linkedin.com/in/ashleigh-frater/⁠⁠ Instagram: ⁠⁠https://www.instagram.com/iamashleighfrater

Do you struggle to start or finish something? Did you know that whether you fall into there starter or finished bucket, accountability is your secret hack! Accountability is a strategy that ALL successful people use and leverage as much as they can, because they know that is what stands in between them and hitting their BIG goals. In this week's episode, Ashleigh shares: - What Radical Accountability is. - How increasing your risk taking is critical for success. - Why self-love is a huge component of accountability. - What part your ego plays in your progress and how it is holding you back. Let’s get stay connected: Linkedin: ⁠https://www.linkedin.com/in/ashleigh-frater/⁠ Instagram: ⁠https://www.instagram.com/iamashleighfrater

Are you a goal setter or avoider? There is an art to setting a goal that you will actually achieve and there is a underrated strategy that helps you achieve your business goals faster. If you're a complete goal-avoider, no stress - this is exactly the episode for you! In today's episode Ashleigh shares: The 6 types of goal you can set yourself, as a complete beginner.How to actually guarantee you'll hit a goal you set yourself.The biggest mistakes most people make when setting and achieving a business goal.How to know you've set your goal correctly. Resources Atomic habits by James Clear Schedule a complimentary coaching call with Ashleigh: ⁠https://bit.ly/book-your-consultation-FFB⁠ Download the Everyday Coping Kit: ⁠https://bit.ly/everyday-coping-kit⁠ Let’s get stay connected: Linkedin: ⁠https://www.linkedin.com/in/ashleigh-frater/⁠ Instagram: ⁠https://www.instagram.com/iamashleighfrater

How do you cope with negative emotions? Do you avoid them, drink or eat them away? Well, you're not alone. Most people are so afraid of feeling Shame, Overwhelmed, Hurt or Disappointed that they miss the benefit feeling and experiencing those emotions can teach them. They miss out on the opportunity to respond and not react and to be heard and seen. We don't want you to fall into the common trap that most Entrepreneurs that are experiencing Burnout- find themselves in. So make sure you tune, today! In this week's episode, Ashleigh shares: Why negative emotions carry the exact level of intensity as positive emotions.What 2 habits you can try today to reduce the fear around feeling hard emotions such as: Shame, Disappointment, Anger, Jealousy, Grief, even if you're not used to being aware of your feelings. DOWNLOAD This Podcast episode's worksheet here. Schedule a complimentary coaching call with Ashleigh: ⁠https://bit.ly/book-your-consultation-FFB⁠ Download the Everyday Coping Kit: ⁠https://bit.ly/everyday-coping-kit⁠ Let’s get stay connected: Linkedin: ⁠https://www.linkedin.com/in/ashleigh-frater/⁠ Instagram: ⁠https://www.instagram.com/iamashleighfrater

It's National Introverts week!!!! and we are celebrating! If you are an introvert - Welcome. and if you're an extrovert, ambivert or have no idea- this episode is for you too! Introverts make up 25-40% of the population, so you are amongst the majority here. In this week's episode, Ashleigh shares: the power of being an introvert- what it means to herwhy it is an attribute to expand your life and not make it contract the opportunities are available for anyone that an identify as an introvert! Resources The powerful purpose of Introverts Schedule a complimentary coaching call with Ashleigh: https://bit.ly/book-your-consultation-FFB Download the Everyday Coping Kit: https://bit.ly/everyday-coping-kit Let’s get stay connected: Linkedin: https://www.linkedin.com/in/ashleigh-frater/ Instagram: https://www.instagram.com/iamashleighfrater

Have you ever felt stuck, stagnant or that you’re getting in your own way? Well you’re in the right place! Overwhelm is something that we all feel, especially when we have full 9-5 schedule, building a business AND maintaining a life! Please join me in the second instalment from the 3-part ‘Free from burnout as  Entrepreneur’ series. Here's a sneak peak into today's episode: Why you really procrastinate and how to stop.What 3 actions you are always taking that is either increasing or decreasing your success of achieving your goals.What 5 minute activity you can do everyday to make sure you are progressing forward Want your question to be featured on the podcast? Send an email to: ashleighfratercoaching@outlook.com Send a direct message on Linkedin or Instgram with your question and it’ll be answered on a podcast episode. Schedule a complimentary coaching call with Ashleigh: https://bit.ly/book-your-consultation-FFB Download the Everyday Coping Kit: https://bit.ly/everyday-coping-kit Let’s get stay connected: Linkedin: https://www.linkedin.com/in/ashleigh-frater/ Instagram: https://www.instagram.com/iamashleighfrater

Are you building a business whilst working full-time? Well, you’re not alone! 40% of full time employee’s also have a small business that they’re building around their day job. However, 69% of those people are burnt out, due to work demands and the magntude of time and energy building a business from scratch takes. We don’t want you to be apart of that 69%- so this 3-part series is especially for you! Here's a sneak peak into today's episode: How to understand the impact your business has on your life.How to identify what purpose your business serves.How to uncover what personal impact your business creates for you. ...and the timestamps to skip to: [12:56] - Key questions to ask yourself when doing an impact audit of your business. [23:22] - Key questions to ask yourself when doing an impact audit of your personal life [29:08] - Special announcement! Want your question to be featured on the podcast? Send an email to: ashleighfratercoaching@outlook.com Send a direct message on Linkedin or Instgram with your question and it’ll be answered on a podcast episode. Schedule a complimentary coaching call with Ashleigh: https://bit.ly/book-your-consultation-FFB Download the Everyday Coping Kit: https://bit.ly/everyday-coping-kit Let’s get stay connected: Linkedin: https://www.linkedin.com/in/ashleigh-frater/ Instagram: https://www.instagram.com/iamashleighfrater

Right, Burnout! Let me guess… you’ve experienced it or probably crossed paths with someone that has experienced it, but what you won’t see, is the journey they have been on recovering since their last burnout episode. Peeling back the (honest) layers on what emotional, mental and physical recovery looks like is what this week’s episode is about. Here's a sneak peak into today's episode: How her previous career impacted her experience with burnout.How to manage a burnout prone personality.How to understand your energy and the ways she effectively manages it daily.How to put boundaries in place to avoid self-sabotaging your progress. ...and the timestamps to skip to: [11:46] - Lesson 1: Rest is important. [13:46] - Lesson 2: Pour from a FULL cup. [16:00] - Lesson 3: Energy management. [19:42] - Lesson 4: Boundaries. [22:49] - Lesson 5: Future self check-ins [24:31] - Lesson 6: Yellow flags vs. Red flags. [32:10] - Lesson 7: Mental pressure is my weakest link. Want your question to be featured on the podcast? Send an email to: ashleighfratercoaching@outlook.com Send a direct message on Linkedin or Instgram with your question and it’ll be answered on a podcast episode. Schedule a consultation call with Ashleigh: https://bit.ly/book-your-consultation-FFB Download the Everyday Coping Kit: https://bit.ly/everyday-coping-kit Let’s get stay connected: Linkedin: https://www.linkedin.com/in/ashleigh-frater/ Instagram: https://www.instagram.com/iamashleighfrater

This week is a biggie! We are going to deep dive into how can easy spot signs of burnout in 3 main areas and your 4 step-by-step guide on how you can cope with it without having to through in the towel, starting TODAY! Buckle up, for this mini-masterclass, make sure you take notes as there will be LOTS of gems to start implementing straight away! Here's a sneak peak into today's episode: The key differences between burnout and stress.The 3 main areas burnout can show up at work.4 steps to help you can cope with burnout without quitting your job/business (especially when you can’t afford to!). ...and the timestamps to skip to: [05:22] - What is the difference between burnout and stress? [08:29] - How to spot physical signs of burnout. [10:56] - How to spot the emotional signs of burnout. [13:46] - How to spot the behavioural (habits) signs of burnout. [19:00] - How to cope without quitting - step 1 [21:29] - How to cope without quitting - step 2 [23:16] - How to cope without quitting - step 3 [27:22] - How to cope without quitting - step 4 Want your question to be featured on the podcast? Send an email to: ashleighfratercoaching@outlook.com Send a direct message on Linkedin or Instgram with your question and it’ll be answered on a podcast episode. Schedule a call with Ashleigh: https://bit.ly/book-your-consultation-FFB Download the Everyday Coping Kit: https://bit.ly/everyday-coping-kit Let’s get stay connected: Linkedin: https://www.linkedin.com/in/ashleigh-frater/ Instagram: https://www.instagram.com/iamashleighfrater