Podcasts · Health & Fitness

A FRESH START - Healthy Habits, Time Management Hacks, Positive Thinking, Body Confidence, Mindset, Busy Professionals

Shannon Marqueta | Healthy Habits, Body Confidence, Mindset Mentor, Relationship Coach

103 episodes

𝗗𝗼 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗰𝗮𝗿𝗿𝘆𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 — mentally, emotionally, and physically — and still questioning if you’re doing enough?

More about the show

You’re not alone.

𝘼 𝙁𝙧𝙚𝙨𝙝 𝙎𝙩𝙖𝙧𝙩 is a podcast for people who want to grow in a calmer, healthier, and more grounded way.

Hi, I’m Shannon Marqueta — your habit and mindset coach, passionate about helping you build self-trust, regulate your nervous system, and create healthy habits that support real life.

Each week, we talk about things like:

• nervous system regulation & emotional overwhelm • healthy habits for your mind, body, and spirit • slowing down and responding instead of reacting • rebuilding self-trust and confidence • overthinking, pressure, and perfectionism • creating a healthier, steadier way to grow

This podcast is not about hustle, hype, or doing more.

It’s about learning how to:

• think clearly • live intentionally • respond calmly • and grow steadily without burning yourself out.

You’ll find practical tools, honest conversations, grounded encouragement, and real-life perspective that helps growth become sustainable — not overwhelming.

My approach is rooted in lived experience, thoughtful reflection, and the belief that what we do and what we consume matters: mind, body, and spirit.

And get excited, because new episodes drop weekly.

I'm so glad you're here!

XO, Shannon

𝗗𝗶𝗴𝗶𝘁𝗮𝗹 𝗣𝗿𝗼𝗱𝘂𝗰𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: https://stan.store/shannonmarqueta

𝗖𝗼𝗻𝘁𝗮𝗰𝘁 𝗺𝗲: shannonmarqueta.coach@gmail.com

𝗦𝗼𝗰𝗶𝗮𝗹 𝗠𝗲𝗱𝗶𝗮: https://www.instagram.com/shannonmarqueta

Episodes page 1 of 3

  1. 102 \\ What if You’re Looking in the Wrong Place? The Hidden Cost of Asking Achievement to Answer a Worthiness Question

    · 12 min

    Have you ever noticed that "enough" keeps moving? You achieve something you've worked hard for, only to find yourself chasing the next thing before you've even celebrated the last. If you've ever wondered why the…

  2. 101 \\ You Don’t Need to Figure Everything Out Today

    · 16 min

    Do you ever feel pressure to have everything figured out immediately? Your future. Your decisions. Your next step. Your purpose. The “right” answer. In this episode of A Fresh Start, we talks about the pressure many…

  3. 100 \\ A Fresh Start: What I’ve Learned, What’s Changing & Why I’m Choosing a Steadier Way Forward

    · 22 min

    Episode 100 feels especially meaningful because this season of life and business has changed me in a lot of ways. In this episode, I’m sharing some of the biggest lessons I’ve learned over the last several months —…

  4. 99 \\ When the Spark Fades: How to Stay Consistent When You Don’t Feel like It

    · 14 min

    When motivation fades, most people stop showing up, sometimes even quit — but real growth happens in the quiet, unseen moments of consistency. In this episode, we talk about practical tools and mindset shifts to help…

  5. 98 \\ Motivation vs. Self-Discipline: Which One Actually Lasts?

    · 11 min

    In this episode we break down the difference between motivation and discipline, and why motivation alone will never carry you through lasting change. If you’ve ever felt stuck in the cycle of starting strong, but then…

  6. 97 \\ Confidence over Comparison: You’re Already Further than You Think

    · 12 min

    This episode is one of encouragement for anyone who feels “behind” when comparing their life to others. I want to remind you that growth doesn’t have to be visible to be real. You’re not behind. You're further than…

  7. 96 \\ Comparison or Confidence? How to Stop Measuring Yourself Against Everyone Else

    · 17 min

    Feeling stuck in comparison? This episode will help you break free from measuring yourself against everyone else’s highlight reel and start building confidence in your own growth. We talk about why comparison sneaks…

  8. 95 \\ Every ‘Yes’ Is Also a ‘No’: How to Make Decisions Wisely without Guilt

    · 14 min

    Saying “yes” can feel like the easier option, but every "yes" is also a "no" to something else. In this episode of A Fresh Start, we explore how to make choices without guilt, align your "yes" with your true values,…

  9. 94 \\ You Don’t Need a New Season to Start Fresh — But It Can Help

    · 12 min

    New seasons often spark the desire for change, but what if you could tap into that fresh-start energy anytime? In this episode, we talk about how to give yourself permission to reset, no matter what the calendar says…

  10. 93 \\ Back-To-School Energy: How to Reset Your Habits for a Fresh Season

    · 16 min

    Whether you have kids or not, the back-to-school season feels like a natural reset. In this episode, I walk you through how to use this time of year to refresh your routines, simplify your schedule, and build habits…

  11. 92 \\ Overbooked or Life on Purpose? Choosing Alignment over Approval

    · 13 min

    Do you ever find yourself saying 'yes' our of habit, only to regret it later? You're not alone. In this episode, we talk about how to shift from overbooked to living on purpose so you can reclaim both your energy and…

  12. 91 \\ Aligned or Overcommitted? How to Know When Your ‘Yes’ Is Hurting Your Progress

    · 16 min

    Do you feel spread thin, even though everything on your calendar seems “important”? In this episode, we explore the difference between being aligned and being overcommitted. You’ll learn how to recognize when your…

  13. 90 \\ Still Stuck or Growing Quietly? Here’s How to Tell the Difference.

    · 11 min

    If you’ve been wondering whether you’re making progress or just spinning your wheels, this episode will help you see your growth clearly - even when no one else does. if you have you ever looked around and thought,…

  14. 89 \\ You’re Growing, Even if It Doesn’t Feel like It Yet

    · 21 min

    You’re Growing, Even If It Doesn’t Feel Like It Yet Do you ever feel like you're doing the work, but still stuck in place? Like no matter how much effort you give, you're not seeing results fast enough? This episode…

  15. 88 \\ You’re Doing Better than You Think

    · 13 min

    If you’ve been feeling behind, stuck, or like your small efforts aren’t adding up - this episode is here to remind you: you’re doing better than you think. Whether you're working on healthier habits, healing your…

  16. 87 \\ Signs You’re Growing Even if You Don’t Yet See It

    · 21 min

    Feeling stuck or unsure if your hard work is even making a difference? You’re not alone. In this episode, we’re talking about the quiet signs of personal growth that most people overlook—especially high-achievers who…

  17. 86 \\ How to Measure Progress When You’re Not Seeing Results

    · 12 min

    External progress is often an overflow of internal work. People will congratulate and celebrate your achievements, often as if it happened quickly, when in reality it took years of commitment and dedication to growth…

  18. 85 \\ How to Stay Motivated in the Messy Middle

    · 15 min

    Do you ever get discouraged working a goal? Have you felt like it's impossible and even asked, 'What's the point?' Goals take immense focus and commitment. It's often not the goal itself that's hard, but who we're…

  19. 84 \\ What if You Gave Yourself Credit Instead of Criticism?

    · 11 min

    Do you tend to notice "wins," or only areas for improvement? It's important to celebrate the progress, not just critique the imperfections. Every time you celebrate and recognize your progress and wins, you…

  20. 83 \\ Consistency without Shame

    · 15 min

    Do you ever feel shame, disappointment, or even failure when you don't achieve something you set out to do? Is this usually self-inflicted or caused by others? We are all motivated differently, but focusing on our…

  21. 82 \\ You Don’t Have to Do It All, Just Do the Next Right Thing

    · 11 min

    Do you have an "all or nothing" mentality? Do you constantly feel pressure to perform and be perfect to prove your worth? I want to encourage you that doing your best doesn't mean doing it all. Every small step you…

  22. 81 \\ How to Make Small Habits Stick without Burning Out

    · 11 min

    Small habits count, but how do you do them? You don't do them by trying to overhaul your whole life all at once. Identify your anchor habits, be realistic, aware, and intentionally consistent to be successful. Let's…

  23. 80 \\ This Is Your Reminder That Your Small Efforts Count

    · 10 min

    Do you ever feel frustrated that you're not further along? Do you ever feel like you're constantly working and showing up, but don't see or notice the progress? Don't give up. Your seemingly small efforts aren't…

  24. 79 \\ Why Small Habits Matter

    · 13 min

    It's easy to make big, exciting goals - but the execution is where we usually get tripped up. Big goals are exciting and possible, but it's the small, consistent habits that create big change. Practice habit…

  25. 78 \\ You Are Worth Showing up For

    · 16 min

    Perfection can be crippling because it feels unattainable, especially long-term. Consistent self-discipline will not only get you results, it will increase your self-confidence. You need to learn to trust yourself,…

  26. 77 \\ How to Show Up for Yourself, Even When It’s Hard

    · 17 min

    It's often easy to show up for others, keep our word and be praised for our efforts. But when it comes to keeping our commitments to ourselves, it's often the easiest thing to delay or break. You are arguably your…

  27. 76 \\ This Is Your Reminder That Rest Is Productive Too

    · 11 min

    Rest is often viewed as weakness. It can be tempting to adopt this belief and try to push yourself as hard as possible to be increasingly productive and present. Productivity and presence are important, but their…

  28. 75 \\ Permission to Rest: Why Slowing down Isn’t Failing

    · 16 min

    It's tempting to think that because you're busy, you must be important. Busy is not the goal. Learning to rest your mind and body is one of the wisest, most mature things you can do. When we are too stressed and…

  29. 74 \\ This Is Your Permission to Stop Explaining Yourself

    · 15 min

    Boundaries are necessary to help you protect your peace. Even if others don't understand or like them, if you are implementing them to help you feel safe and increase your confidence - you need to hold to them for…

  30. 73 \\ You Don’t Have to Explain Yourself

    · 15 min

    Over-explaining is a common habit, but comes from a place of insecurity. The more we can have confidence in who we are and all we're becoming, the more we can show up confidently in our life and relationships.…

  31. 72 \\ If You’ve Ever Felt Insecure

    · 23 min

    The way people treat us can affect our self-confidence and worth. You are not what they say or how they treat you. You are capable, confident, and amazing. Everyone is fighting battles we know nothing about. The…

  32. 71 \\ Adult Bullying

    · 18 min

    Not all childish ways get left in our childhood. Unfortunately, one of the things that many still experience in their adulthood is bullying. Bullying is never ok, no matter which end you're on - giving or receiving.…

  33. 70 \\ Just the Way You Are

    · 12 min

    Feeling inadequate is unfortunately more normal and common than we'd like to think. What I want to encourage you to do is to make the shift from The Greatest Showman's song, "Never Enough" to Bruno Mars' song, "Just…

  34. 69 \\ Never Enough

    · 11 min

    Feeling inadequate is unfortunately more common than many realize. But you are amazing, fully capable, and completely worthy. If you have ever felt this way or struggled with this, know you are not alone - and I hope…

  35. 68 \\ How to Save a Life

    · 9:49

    You don't have to be in the medical field to save a life. The work medical professionals do is amazing and admirable, but you can save a life in your every day relationships by being present and supportive and walking…

  36. 67 \\ Are You Who You Want to Be?

    · 12 min

    You are responsible for your life. Others' expectations can be heavy, especially if you're a recovering people-pleaser, but you are responsible for your life. Are You Who You Want to Be? XO, Shannon Resources:…

  37. 66 \\ If You Need More Energy

    · 22 min

    Energy is something we constantly wish we had more of to increase productivity and just feel better. While there are lots of options on the market, most don't support your healthy goals of honoring your body. There…

  38. 65 \\ How to Spring Forward without Burnout

    · 13 min

    Spring Forward is often a stressful time because most of us are already overtired and stressed. There are ways to help adjust to new routines while honoring your priorities without burning out. Let's talk about the…

  39. 64 \\ 3 Ways to Help Decrease Overwhelm

    · 11 min

    Overwhelm and stress are sneaky, and will always try to work themselves into our life. Although we can't completely avoid them, having the tools to recognize and quickly work through them is powerful. Healthy habits…

  40. 63 \\ Tools for When You Need to Declutter Your Life

    · 13 min

    Decluttering is common for our closet and drunk drawer, but it's also necessary in our life. Identifying what is causing you to feel stressed, overwhelmed, even less than enough needs to be addressed in a healthy way…

  41. 62 \\ The Importance of Letting Your Guard Down

    · 13 min

    Being "always on" or available is not healthy. People love it because it serves them, but I would argue it does more harm than good - for others and yourself. You need to know it's ok to have healthy boundaries, and…

  42. 61 \\ Is Multitasking Really Healthy or Productive?

    · 15 min

    Multitasking sounds good, until we realize the time and value it costs. We can't do multiple things well at the same time, so learning to group tasks, protect our time, and limit distractions all help us do more and a…

  43. 60 \\ When, Why, and How to Forgive

    · 16 min

    Forgiveness and unforgiveness are a choice that is yours. It's empowering and also scary, but the choice affects you, your life, and those in your life. Whether you ever tell anyone or not, forgiveness is necessary…

  44. 59 \\ Do You Trust Yourself?

    · 9:52

    Learning to trust yourself isn't always easy or a clear path. It requires a lot of patience and forgiveness. The past is there to teach us, but not to live in. We need to move forward confidently in who we are and all…

  45. 58 \\ Happy New Year?

    · 11 min

    Happy New Year! It always feels like an all-around fresh start, but can also quickly start to feel overwhelming with all our new goals / resolutions. How do you stay committed? How do you not give up within the first…

  46. 57 \\ Protecting Your Peace during the Holidays

    · 12 min

    The holidays are such a fun time! But also, if we're not careful, and quickly become a source of unintentional and unnecessary stress. Being intentional about managing our stress and emotions, asking for help, and…

  47. 56 \\ How to Regain Control

    · 12 min

    Control is a powerful tool that is practiced, respected, and used properly can accomplish amazing things. Many of us try to control people and situations out of fear and / or selfishness, but what we really need to…

  48. 55 \\ Owning Your Imperfections

    · 20 min

    None of us are perfect, but that doesn't mean we shouldn't work on improving. Change is uncomfortable, but it is within your control - which is exciting, and also scary. If you want to see your life and relationships…

  49. 54 \\ How to Be a Good Friend

    · 16 min

    Friendships are one of the most amazing things in life to me. How er can meet people throughout our life, connect so naturally and deeply - it's often like we're really family. Like any relationship though,…

  50. 53 \\ How to Make Friends

    · 19 min

    Friendship is similar to dating, it takes time and effort. The big gestures are fun, but friendship is really built in-between the fun, celebratory moments. Making friends often reminds me of The Golden Rule, treat…

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