Growth & Gratitude

Have you ever reacted to something in a way you regretted later? Have you found yourself in front of an empty dish after a meal and realized you ate it so quickly and mindlessly that you didn’t even get to enjoy the flavors and textures of your food? We’re so used to operating on autopilot that we rarely stop to reflect before reacting in the moment. And how often do we actually take the time to fully savor the delights available to us every day?In today's episode, I'll help you turn mindfulness into your superpower. You'll learn how to use it in your daily life to be more intentional, present, and awake. You'll also hear about definitions of mindfulness and its transformative potential from experts such as Jon Kabat-Zinn and Joseph Goldstein. Finally, we’ll explore how to use it to recognize emotions and respond intentionally when challenging situations arise.Tune in and listen to Episode 23 of Growth & Gratitude and discover how to foster greater peace, deeper insights, and more meaningful responses to life's joys and challenges using mindfulness as your superpower. If you'd like to learn much more and practice mindfulness meditation with Bridget, sign up for her free Zoom course in April here.In This Episode, You Will Learn:What is mindfulness? (1:30)What Jon Kabat-Zinn and Joseph Goldstein think about mindfulness (3:30)How mindful eating can help you be more aware and present (7:10)The benefits of mindfulness for kids (9:20)How to use mindfulness as a superpower in your daily life (10:10)Why mindfulness is an incredible superpower (13:00)Resources Mentioned:Jon Kabat-Zinn websiteBook: Joseph Goldstein - Mindfulness: A Practical Guide to AwakeningConnect with Bridget:Bridget's WebsiteSampson Coaching & Consulting WebsiteInstagramLinkedInYouTube

Do your intentions for this year include losing weight and getting fit? Before embarking on an expensive, overly restrictive, and maybe even dangerous medication or fad diet journey, consider rewiring your brain and developing a healthy relationship with your food, eating habits, and exercise routine.In today's episode, I share tips to help you get to your healthy weight naturally and to maintain it for life.Throughout this episode, you'll learn that achieving this kind of transformation is possible through neuroplasticity, rewiring our brain by creating new ways of thinking about what, when, and why we eat. To help you implement and maintain this transformation, I share dozens of practical tools based on three pillars: eating the right amount of food, eating the right food, and exercising in the right ways for your healthy weight. Tune in and listen to Episode 22 of Growth & Gratitude and learn how to transform the emotional and mental strain of always feeling like you have to lose weight into a lifestyle that allows you to focus your energy and time on the things that matter most to you. In This Episode, You Will Learn:Why is losing the extra weight so hard? (2:40)About the mental strain that being unable to lose weight causes (5:40)Tips on how to discover what amount of food is the right amount for you (9:00)What are the emotions behind our eating habits? (13:20)Discovering what kind of food your body really needs (17:10)To sit with your cravings (21:00)How often should we exercise? (24:30)Resources Mentioned:Curb Your CravingsThinner Peace in Menopause podcastThe Life Coach School podcast episode 129: Weight Loss and Overeating Tools Part 1The Life Coach School podcast episode 129: Weight Loss and Overeating Tools Part 2The Life Coach School podcast episode 494: Overdesire. Overhunger. OvertryingConnect with Bridget:Bridget's WebsiteSampson Coaching & Consulting WebsiteInstagramLinkedInYouTube

While meetings are potentially helpful for moving projects forward, determining strategies and managing organizational changes, they can also be frustrating and inefficient. In fact, many people claim that meetings get in the way of doing their most important work and often feel like a waste of time.  In today's solo episode, I share practical tips for how to have shorter, more productive meetings, which I’ve studied and taught for decades as a trainer and professor. You'll hear advice about how to prepare for a meeting, what to do during the meeting to keep it short and productive, and how to ensure that information shared and decisions made are well documented and followed through on.  Tune in and listen to Episode 21 of Growth & Gratitude and learn the secrets to avoiding the stress and wasted time and money caused by ineffective meetings.In This Episode, You Will Learn:Why do most people feel meetings stop them from doing their job (3:00)What can you do before a meeting to ensure its success (4:10)Tips and advice for during meetings (6:00)The importance of documenting what was discussed during a meeting (9:20)Connect with Bridget:Bridget's WebsiteSampson Coaching & Consulting WebsiteInstagramLinkedInYouTube

Have you ever tried to hold a kickboard underwater? Besides being extremely hard, it requires all your attention and prevents you from enjoying the pool. The same thing happens when you suppress emotions and bully the parts of you that are trying to make it to the surface. Wouldn't it be better to welcome those parts and understand the origins of those emotions? What if you let them float and were able to build a harmonious relationship with them? In today's episode, the brilliant Dr. Erin Baker joins us to talk about Internal Family Systems, personal growth, healing, acceptance, self-leadership, and more. Dr. Erin is a Self-Leadership Coach, Business Strategist, Social Psychologist, Internal Family Systems Practitioner, and Official Curator of Joy. They hold a Ph.D. in Psychology, authored the best-selling book "Joy-Full AF: The Essential Business Strategy We're Afraid to Put First," and host two podcasts, "Shift-Starters" and "Life in the And."In this episode, you'll hear Dr. Erin's clear and compelling description of Internal Family Systems, how it can help you address the parts of you that cause pain and get in your way, and how you can use them as your allies. You'll also hear about joy audits, transgender and non-binary identities, the power of curious compassion, and much more. Additionally, Dr. Erin invites us to discard the idea that success is only attainable through being miserable for long periods. They encourage us to see the connections between success and joyful experiences. Dr. Erin also helps us understand how to deal with the parts of us that are terrified of making mistakes.Tune in and listen to Episode 20 and let Dr. Erin inspire you to understand the parts of you that scream for attention, lose the fear of putting joy first, and live joy-full AF. In This Episode, You Will Learn:What is Internal Family Systems? (6:20)Stop trying to hold the kickboard underwater (12:30)Your inner parts are a symphony (18:20)Dr. Erin talks about self-leadership (23:00)Joy isn't about taking only the easy paths (28:40)About trans joy and non-binary identities (36:20)Resources Mentioned:Book: Dr. Erin Baker - Joy-Full AF: The Essential Business Strategy We're Afraid To Put FirstBook: Richard Schwartz, Alanis Morissette - No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems ModelShift Starters podcastLife in the And podcastWe Can Do Hard Things Podcast - The Most Radical Way to Heal: Internal Family Systems with Dr. Becky KennedyConnect with Dr. Erin:WebsiteInstagramLinkedIn

Have you ever felt that a workplace policy, which was widely accepted by everyone around you, wasn't very inclusive of cultural, ethnic, religious, or gender differences? Many of these policies seem neutral on the surface. Yet, if you look a little deeper and learn more about others, you'll see how they can be unfair to certain people and groups.In this episode, the wise and inspiring Dr. Janice Gassam Asare joins us to discuss diversity, equity, inclusion, and justice in the workplace, educate us about the concept of decentering whiteness, share actionable anti-racism tips, and more. Dr. Gassam Asare is a DEIJ Consultant, 2x TEDx Speaker, a Best-selling Author of 3 books, and a LinkedIn Top Voice. She’s passionate about helping workplaces become anti-racist. In her latest book, "Decentering Whiteness in the Workplace," Dr. Gassam Asare teaches us how to identify and rectify the systemic, and often unconscious, centering of white culture and values in the workplace.Throughout our conversation, you'll learn about diversity, equity, and inclusion, with a focus on anti-racism in the workplace and what you can do to make a difference and create change. You'll also hear about Dr. Gassam Asare's latest book, what decentering whiteness means, and her thoughts on whiteness as a system that affects white people negatively as well as people of color.Additionally, we discuss microaggressions in the workplace, how to make hiring processes more equitable, diverse, and inclusive, and much more. Tune in and listen to Episode 19 of Growth & Gratitude, and help your workplace become anti-racist, more inclusive, and diverse.In This Episode, You Will Learn:A little backstory of how Dr. Janice and Bridget met and worked together (6:00)About Dr. Janice's work and why she's so passionate about it (13:10)There are work policies that seem neutral, yet they aren't (16:40)Dr. Janice talks about her latest book and the Decentering Whiteness concept (23:30)Practical tips and advice to decenter whiteness (32:50)Connect with Dr. Janice:WebsiteLinkedInInstagramYouTubeTwitterFacebookConnect with Bridget:Bridget's WebsiteSampson Coaching & Consulting WebsiteInstagramLinkedInYouTube

Do you want to improve your sleep quality, drive, mood, and overall health? Do you also feel a little overwhelmed by the many changes that might be needed? In today's episode, you'll discover that it could be easier than you think.Today, the Pain Management and Anti-Aging Specialist, Dr. Akash Bajaj, joins us to share simple yet effective ways to enhance our physical and mental health. Dr. Akash Bajaj is triple board-certified in Anti-Aging, Pain Management, and Anesthesia; he earned his M.D. and a Master's in Public Health from the New York Medical College and pioneered the development of audio and visual distractions during O.R. Anesthesia as a novel adjunct. Dr. Bajaj is also the Medical Director at The Anthos Group, the Founder of Remedy Wellness & Anti-Aging, and has achieved Board Certification in Anti-Aging Medicine from the American Board of Anti-Aging Medicine.Throughout this episode, you'll hear Dr. Bajaj's advice on improving your overall health by implementing small changes in your daily routine, habits, and mindset. He also explains the long-term effects of reducing alcohol, caffeine, and sugar consumption, his supplements of choice to improve sleep quality and reduce inflammation, and much more. Tune in and listen to Episode 18 of Growth & Gratitude, and follow Dr. Bajaj's simple advice to improve your health without magic formulas or unsustainable routines. In This Episode, You'll Learn:A bit about Dr. Bajaj's background (1:30)Dr. Bajaj explains the importance of being less reactive and more proactive (7:40)Three simple steps to dramatically improve your health (8:50)Keep it simple: less is more in anti-aging (15:20)What reducing caffeine, alcohol, and sugar does to your body (18:10)Dr. Bajaj talks about his favorite supplements to improve sleep quality and reduce inflammation (27:50)The importance of scheduling time to do nothing and rest (35:00)Connect with Dr. Bajaj:LinkedInInstagramRemedy Wellness & Anti-Aging websiteConnect with Bridget:Bridget's WebsiteSampson Coaching & Consulting WebsiteInstagramLinkedInYouTube

I hope this brief calming meditation allows you to feel more relaxed, centered, and peaceful. Use it to start your day fully energized, turn your lunch break into a recharging checkpoint, or before bed to help you drift off to a restorative night of rest. I'm so honored and thrilled to be a student in Jack Kornfield and Tara Brach's 2-year Mindfulness Meditation Teacher Certification Program, which I'll graduate from in 2025. As I work to deepen my own practice and learn more about how to teach meditation, I'll be sharing more of my guided meditations with you. I'd love any feedback. If you want to try a longer version of this meditation, for deeper relaxation, it's here on my YouTube page, included in a new playlist called Guided Meditations: 18 Minute Calming Meditation.While you’re there, I hope you’ll subscribe and come back to discover the new meditations I’ll be adding over time.  Tune in and listen to Episode 17 of Growth & Gratitude, take a deep breath, and get ready to release tension and reconnect with your inner self.Connect with Bridget:Bridget's WebsiteSampson Coaching & Consulting WebsiteInstagramLinkedInYouTubeBridget’s Guided Meditations on YouTube

Did you know there are many things you can do before a full-blown crisis hits the fan? In today's episode, I'm joined by Eden Gillott, aka Dumpster Fire Fixer™. Eden is a strategic communications consultant, an Amazon Best-Selling author, Forbes contributor, a sought-after TedX speaker, TV commentator, and Spartan athlete. She is an expert in preventing and dealing with crises and repairing reputations. She has 10+ years of experience in crisis and reputation management, studied at Harvard and NYU, and has been featured in The New York Times, The LA Times, The Wall Street Journal, and on Access Hollywood and NPR, to name a few.  You'll hear about the three stages of a crisis and how to respond to each to minimize or even avoid damage. Eden shares valuable crisis communication tips, like when and where to make statements during or after a crisis and the importance of being extra careful with what we put into writing. We also discuss the importance of having clear goals in crisis management, why it's crucial to ask for a helping hand during a crisis, and much more. Tune in and listen to Episode 16 of Growth & Gratitude, and learn why crisis management is a crucial skill for absolutely everyone, not just celebrities and business owners. In This Episode, You'll Learn:Three things Eden is grateful for (2:00)The three stages of a crisis (4:30)How to react at each stage of a crisis (7:10)Eden shares her best crisis communication tips (15:20)The right questions to ask in the beginning of a crisis (19:00)Where and when to speak when a crisis blows up (23:00)The importance of taking a minute to breathe before taking action (29:20)Connect with Eden:WebsiteLinkedInEden's linktr.eeRead Eden's booksConnect with Bridget:Bridget's WebsiteSampson Coaching and Consulting WebsiteInstagramLinkedInYouTube

How do you feel about your coaching skills? Coaching is a fantastic and often misunderstood tool to help people achieve their goals, overcome obstacles, gain self-awareness, and build the skills they need to succeed. Still, as with any other activity, being good at it requires a lifelong learner mindset and the will to hone our craft constantly. In today's episode, we'll review the three core skills each of us should constantly work on to become a great coach. Whether you want to coach direct reports, other colleagues, clients, or your kids, this short episode will help you understand the 3 foundational principles that we must get right before moving on to the more advanced aspects of coaching. Relying on almost three decades of coaching experience, I share the three skills I identified (and am still working on myself) as crucial to providing great coaching. We'll discuss the benefits of coaching, who coaching is for, and differentiate coaching from mentoring and therapy. Additionally, we'll dive into the specifics of the three skills every great coach should master, examples of what questions to avoid in coaching, and much more. Tune in and listen to Episode 15 of Growth & Gratitude, and learn what you should focus on to become a great coach.In This Episode, You Will Learn:What the benefits of coaching are (4:10)What the differences between coaching, mentoring, and therapy are (6:00)Three skills every great coach should constantly be working on (10:00)What types of questions should we avoid in coaching (14:40)Examples of interesting questions to ask in a coaching session (20:20)Resources:The Right Questions podcastGrowth & Gratitude Podcast - Ep#2 - Solve Your Problems With The ModelBridget’s Self-Coaching Model video on YouTubeConnect with Bridget:Bridget's WebsiteGrowth & Gratitude Podcast InstagramSampson Coaching & Consulting WebsiteInstagramLinkedInYouTube