Podd: Early Accountability

EAP 187: The Power of Mindset Shifts with Mark Cosby

5 februari 2025 | 22 min

In this inspiring episode of the Early Accountability Podcast, host Kimi Walker welcomes coach, motivational speaker, and author Mark Cosby. Mark shares his journey from a Navy combat medic to becoming a motivational speaker and coach, emphasizing the importance of mindset shifts and accountability in personal and professional growth. Drawing from his experiences and his book 25 Keys to a Positive Mindset, Mark offers actionable strategies for overcoming negativity, fostering gratitude, and maintaining focus during life’s challenges. He also reflects on how personal loss has shaped his outlook and highlights the power of tools like journaling, guided meditation, and daily reflection for building a positive mindset.

Mark discusses actionable tips for maintaining accountability, processing emotions, and achieving personal and professional growth. The episode is both motivational and practical, offering insights for listeners aiming to improve their mindset and reach their goals.

Topics Covered in This Episode:

• Personal growth and mindset

• Overcoming life’s challenges

• Recognizing and addressing negativity

• Accountability strategies

• Practical tools for fostering positivity

Mark Cosby Bio:

Mark was born in the vibrant heart of St. Louis, Missouri, as the 10th of 10 children, He discovered a calling amidst the global tapestry. His journey began serving as a U.S. Navy Hospital Corpsman/Surgical Tech and Instructor tending to the brave on battlefields, and enlightening minds in the classroom each lesson etched in compassion and tenacity shaping him forever. Three years operational at Sea and Six years living abroad, immersed in rich cultures of Italy and Japan, further broadened Mark’s horizons. Mark, now a Veteran wanted future Surgical Techs to be better than him, as a surgical tech instructor, sharing his expertise and engaging medical war stories with the next wave of medical heroes. Additionally, Mark became a Certified Life Coach helping clients with lasting positive mindset changes by implementing proven Exercises, Modalities and Techniques.

Toastmasters became Mark’s training ground, where he honed his skills, culminating in receiving the Toastmaster competent communicator designation, and a finalist award in regional speech event. This propelled Mark onto the national stage, earning recognition as an award-winning speaker and emcee. His voice now finds expression not only in words but also captivating voice-over performances.

Today, as the Spirit award-winning member of the National Speakers Association, Mark empowers individuals and organizations to unlock their potential. By using the transformative power of experience, service, and voice to inspire.

Connect with Mark Cosby:

• Website: markprocosby.com

• Social Media: Instagram, Facebook, LinkedIn, Twitter/X

• Book: 25 Keys to a Positive Mindset (Available on Amazon)

EAP 186: Cutting Through The Noise - Raw, Real & Unfiltered Business Insights

7 december 2024 | 61 min

EAP 185: I’m Back!

13 juli 2023 | 4 min

EAP 184: Early Accountability + Wellness

21 oktober 2021 | 10 min

EAP 183: The Happy Side of Hurdles

12 oktober 2021 | 5 min

EAP 182: Cruise Through Unplanned Situations With Ease

5 oktober 2021 | 6 min

EAP 181: When You Can Not Perform (Guess What.... It‘s Okay)

28 september 2021 | 11 min

Kimi has returned from her unplanned but very necessary sabbatical! And she talks on this episode about why she had to take some time away and how to know if you need to step away from something in your own life. This message has been very prevalent since the 2020 Summer Olympics (in July-August 2021) when Simone Biles chose not to compete in several gymnastics events due to mental health challenges and other things going on in her life.

Here are a few things to keep an eye out for in your life that will let you know that you need to take a break:

If you haven’t taken a break in a while – Kimi had been consistently posting one podcast episode per week for 3 years, and even though there were spurts of batch recording where she was building up a library of content to be posted on future dates, the pace of hosting a weekly podcast would take a toll on anyone. If you have been doing something for many months or years without rest, it could be time to press “pause”.
If you have lost your clarity or purpose – For Kimi, the stress of having to perform and plot the direction of the podcast had gotten to be too much. Taking a beat to reevaluate, practice mindfulness, and get grounded in why you started doing what you’re doing can bring back the clarity.
If your performance isn’t the same – Kimi’s goal with the Early Accountability Podcast is to create meaningful content that will connect with the audience and make their lives better. Getting to the point where she wasn’t sure if she was doing that anymore necessitated a sabbatical from podcasting. The same could be true for you – maybe you are burned out and you feel like you are just doing things to check them off your to-do list. Take some time to get back to where you want to be.
If you are feeling too much real or perceived pressure – A lot of times, this looks like feeling like you are going to disappoint someone. But living with this fear is not healthy in the short-term or the long-term and it can take a toll. Kimi learned that even while she was not posting new episodes over the past 2 months, people were still listening to older episodes because the content was valuable to them.

Topics Covered in this Episode:

Knowing when to take a break
Honoring your needs
Giving yourself the space to move and breathe

Connect with Kimi:

https://kimiwalker.live/squad

http://www.kimiwalker.com/

https://web.facebook.com/kimiwalker

https://www.linkedin.com/in/kimiwalker

https://www.youtube.com/user/KimiFitWell

EAP 180: Letting Faith Lead You

11 juli 2021 | 9 min

EAP 179: If It Isn't Written Down, It Doesn't Exist

1 juli 2021 | 13 min

During the process of goal activation, you are sure to run into discouragements and obstacles, and maybe these cause you to feel like you aren’t making progress towards your goals. But you may be surprised how much progress you really are making, even when you don’t see it. Tracking your progress towards your goals is an excellent way to stay motivated and on track along the way. Here are the Early Accountability Podcast tips for tracking your progress: 1. Break large tasks down into smaller tasks – While you may want to lose 100 pounds in 2 years, the thought of that drastic transformation is daunting and may seem impossible. However, focusing on losing 5 or 10 pounds in a month is much easier to comprehend, and it is easier to see what choices you need to make on a daily basis to lose those 5 or 10 pounds. Then you can move on to the next 5 or 10 pounds. 2. Celebrate small victories – These don’t have to be extravagant celebrations, but they should be something out of the norm to reward yourself for accomplishing your recent milestone towards your goal. Binge watch a show, go out with friends, give yourself extra time on social media, or get your nails done – these are all great ways to celebrate. 3. Set daily goals – By tracking your progress daily, you have the opportunity to intentionally choose what tasks to do towards your goal and then look back at the end of the day and take stock of how you did and what needs to be done next. 4. Create deadlines/reminders – Take ownership of your time and foster healthy and productive habits by setting alarms, reminders, or timers to keep you on task and doing what you want to be doing. You may also find that writing yourself notes or using a visual map can help you maintain the right perspective. 5. Practice mindfulness frequently – Stilling your mind and focusing on the present moment has a way of keeping you grounded and affirming your goals and methods amidst the busy-ness of daily life. Find the right modality for you, such as yoga, journaling, exercising, or meditation. 6. Look for accountability – Research and reach out to accountability groups and networks in your geographical area and your area of need – there are plenty of groups out there if you will just look for them. Accountability partners can help you stay motivated, provide support, help you with problem solving based on their own experiences, and maintain your progress after reaching your goal. Topics Covered in this Episode: • Tracking your progress • Staying focused on your goals • Maintaining the right perspective • Reaching out for accountability support • Mindfulness

EAP 178: The Real Reason Why You are Stuck

23 juni 2021 | 14 min

On this episode of the Early Accountability Podcast, Kimi discusses the main reasons why people do not reach their goals. Setting goals is important for personal and professional inspiration and motivation and provides the tools needed to overcome adversity. 1. Setting the wrong goals for the wrong reasons. It is critical for you to recognize your “why” and analyze if you have the right motivations in your goal setting. If you set a goal based on pleasing others, fitting in, or having a “social media ideal” life, you will not be personally satisfied or fulfilled, so you should start out by setting goals for the right reasons. 2. Lacking accountability. When you set long-term and short-term goals, you should build in some checkpoints along the way that will allow you to gauge your progress and make any necessary adjustments. A great way to do this is by talking with your goals with a coach, trainer, accountability partner, or group that will check in with you and help you stay on track. Additionally, blocking off time on your calendar to commit to your various goals and assigning deadlines to the items on your to-do lists will create an element of passive accountability and make your goals seem more achievable. 3. You don’t like to be uncomfortable. Good goals will challenge you to get outside your comfort zone, because that is where you can truly grow. The more you step out and choose to be uncomfortable, the more confident you will be and the less you will listen to those around you who intentionally or unintentionally discourage you as you strive towards your goals. Establishing a mindfulness practice such as meditation, exercise, journaling, or spiritual activities will help you keep your emotions in check as you change internally. Topics Covered in this Episode: • The main reasons why people don’t reach their goals • Setting the right goals for the right reasons • Establishing an accountability system • Overcoming discomfort to grow, change, and achieve • Activating your goals

EAP 177: Celebrating Wins With Caution

15 juni 2021 | 10 min

EAP 176: Enjoy Summer AND Reach Your Goals

9 juni 2021 | 9 min

EAP 175: Dealing with Differences

1 juni 2021 | 6 min

EAP 174: Mental Health Matters - Stabilize With Selfless Self-Care

25 maj 2021 | 9 min

EAP 173: Mental Health Matters - 3 Ways Your Mind Causes Self-Sabotage

18 maj 2021 | 9 min

Eap 172: Mental Health Matters - Handling Big Changes

11 maj 2021 | 6 min

EAP 171: Mental Health Awareness Month 2021

4 maj 2021 | 2 min

EAP 170: Diminish Doubt with Discipline

27 april 2021 | 10 min

EAP 169: Tackling a Lack of Motivation

20 april 2021 | 8 min

EAP 168: Monotone Mediocrity - Signs You NEED New Goals

12 april 2021 | 9 min

EAP 167: Overachiever Overload - Signs You Don't Need a New Goal

6 april 2021 | 12 min

This episode of the Early Accountability Podcast is for the listeners out there who sometimes find themselves taking on too many goals or responsibilities, which is a very common occurrence for high-achievers. With spring now in full swing and COVID-19 restrictions easing up in various parts of the US, many people are taking up new hobbies and projects. Additionally, many activities that had transitioned online over the past year have started offering in-person options, so people have those decisions to make as well. So how do you know if you have taken on too much? If you’re experiencing goal overload? If now is not the time to take on new goals? Here are Kimi’s signs that you’re overloaded and you likely need to take a step back: 1.You are feeling stress, burnout, and overwhelm – This means that you need to take a look at your calendar and your obligations and figure out what really needs to stay. Prioritize self-care and try to strike a balance in your roles. 2.You are doing things for external reasons – If you are only doing things because people have told you that you are good at them and not because you truly enjoy them, this misalignment will catch up with you before long. 3.You see a recurring pattern of goal failure – Not setting specific, measurable, attainable, realistic, and time-bound goals could lead to not hitting the milestones you’ve set out for yourself. Get grounded and see what goals are realistic right now and don’t feel disappointed that you have limitations. 4.You start forgetting things – If you notice that you are uncharacteristically forgetful, late, and inconsistent, it is not because you aren’t capable. It is because you are human and your mind and body might be telling you to slow down. Be smart with your energy and don’t take on more than is good for you. Evaluate how you’re doing before committing to more obligations. Topics Covered in this Episode: •Goal overload •Being purposeful •Knowing when you’re overloaded •Being smart with your energy Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 166: The Quickest Way to Ruin Your Progress

30 mars 2021 | 7 min

Eap 165: Spring Forward With a Digital Declutter

23 mars 2021 | 11 min

On this episode of the Early Accountability Podcast, Kimi focuses on another good way to do some spring cleaning – by being intentional about a digital declutter. These days, it seems like everything that needs to be done can be done online or through an app, especially since COVID-19 pushed so many things to go virtual. This can lead to digital clutter and unnecessary overwhelm, so take this as your sign that you need to follow this list and bring back some clarity to your life. 1.Unhoard – You know that iPhone 4 and your laptop from 10 years ago that you keep in that closet in the hall? You aren’t going to need them, but perhaps someone else can. Do some research in your area about technology donation and recycling programs to take that weight off of your mind. 2.Unsubscribe – Check out your latest bank statement or account summary to see what subscriptions you are paying for every month or every year – chances are, you will find a few things that you aren’t using and you can stop paying for. The same goes for your email – don’t be afraid to unsubscribe from newsletters and mailing lists that don’t interest you anymore! 3.Uninstall – Comb through the apps that you have on your phone, tablet, or computer and evaluate what you really need to have on there. Getting back to the basics will reduce the number of notifications you receive and the number of apps that can take your time. 4.Unplug – Make space for yourself to just think and be. Kimi recommends setting a “wind down” timer on your phone so you can turn off your screens or start using a blue light filter to get your mind ready to go to sleep. You could also consider completely unplugging for a few hours or a weekend as long as people know where you are and that you are safe. Topics Covered in this Episode: •Spring cleaning •Digital declutter •Getting into a better flow •Create space for yourself Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 164: Planning for a Prosperous Spring

16 mars 2021 | 12 min

EAP 163: International Women's Day 2021 #ChooseToChallenge

9 mars 2021 | 10 min

EAP 162: Level Up - There Is No Growth in Your Comfort Zone

2 mars 2021 | 7 min

EAP 161: Moving Past Privilege

22 februari 2021 | 12 min

EAP 160: SQUAD UP! There is no "I" in Team or Success

15 februari 2021 | 10 min

EAP 159: Celebrating & Reflecting on 3 Years of Podcasting (Anniversary Special Part 1)

9 februari 2021 | 13 min

EAP 158: Connection, Collaboration, & Change - Join the EAP Community Now (It's FREE)

2 februari 2021 | 6 min

EAP 157: Own Your Methods of Success & Apologize to No One

26 januari 2021 | 9 min

EAP 156: 3 Non-Negotiables You Need for 2021 Success

19 januari 2021 | 8 min

EAP 155: The ONE Thing That Will STOP Your 2021 Goal Success

11 januari 2021 | 7 min

EAP 154: Pandemic-Proof Your New Year's Resolutions

5 januari 2021 | 7 min

Happy 2021, everyone! While this new year may feel different than all the rest due to the ongoing COVID-19 pandemic, new year’s resolutions may be more important now than ever. On this episode of the Early Accountability Podcast, Kimi discusses four tips for coming up with pandemic-proof resolutions that can help keep you moving, give you meaning, and provide some structure to the daily grind. Establishing new resolutions or goals for the new year is a great opportunity for evaluating what things you need to stop, start, or continue, so consider these recommendations as you think through yours: 1.Think long-term – With so many unknowns in the world right now, it could be difficult to set many short-term goals or resolutions. Find one or more things that you want to accomplish in the next 6+ months, recognizing that restrictions may ease up a bit by then, or perhaps not. 2.Find short-term motivators – While you are setting your ultimate sights on a bigger goal, you will likely find it easier to break up that larger goal into milestones which you can check off and celebrate along the way. This helps to keep you motivated and on track to achieve your long-term resolution. 3.Remain flexible and open to alternatives – If you normally set your workout schedule based on your next race or competition, you might struggle to commit to a training regimen because of the lack of in-person races right now, but you could look for a virtual race or one in a socially-distanced format that you can set your sights on. You can change your methods and still achieve the same end result. 4.Commit to frequent accountability checks –The important thing is to remain in community with other folks who can encourage and motivate you because it is pretty tempting to just not work towards your goals when you are just at home alone. You may even find that it is easier to be accountable with your partner or group over text or video calls than it would have been in person. Topics Covered in this Episode: •New year’s resolutions •Pandemic-proof resolutions •Making smart resolutions •The importance of goals Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 153: How to Choose Your 2021 Power Word

29 december 2020 | 10 min

EAP 152: This IS NOT (a Good) Accountability Circle

22 december 2020 | 18 min

In conclusion of our conversation from last week, Kimi talks during this episode about what accountability partners and groups are NOT: •They are not a substitute for therapy – Be clear about what you need from your accountability circle and draw the line at things that belong in another environment. This can be difficult if you are working one-on-one with someone on accountability for a certain aspect of your life and you start opening up about other things that are going on. Don’t be afraid to reach out for professional counseling or help. •They are not a dumping ground for all of your problems – Remember that you are not the only one with problems in the group, so don’t monopolize the group’s time complaining or making excuses. Rising above your circumstances and choosing to put in the work to make yourself better is half the battle. •They are not supposed to involve dragging, pleading, or begging others to show up – If you or someone else in the group is not showing up or not putting in the work, this group might not be a good fit. Ultimately, it comes down to personal responsibility and the choice to make time for what is important. •They are not intended to make you feel insecure, small, or guilty – You should be walking alongside one another during this journey, so if anyone in the group makes you feel inferior or like your way is not the right way, evaluate whether this is a healthy space for you. Kimi shares about her personal experience in an accountability circle where comparison was toxic. If you are in an accountability partnership or group that meets these criteria, take a step back and evaluate whether this is the right situation for you to be in. You owe it to yourself to find the best fit that will spur you on to greatness! Topics Covered in this Episode: •Accountability •Understanding accountability groups •What you get out of accountability groups •What not to expect in accountability •Unhealthy expectations

EAP 151: What's an Accountability Circle, Anyways?

15 december 2020 | 8 min

EAP 150: The Fear of Visibility is Keeping You Small

8 december 2020 | 13 min

Our topic on this episode of the Early Accountability Podcast is visibility: why it is difficult to do and why it is so important. Whether you are thinking of starting a podcast, writing a book, starting a blog, teaching a course, or just talking about an important subject, there could be many reasons why you are hesitant to put yourself out there: •Fear – Fear often holds us back. This could be fear of public speaking, fear of ridicule, imposter syndrome, or other obstacles that tell us we are not good enough to put ourselves out there. •Self-consciousness – This ties into fear, but it goes a step beyond to make us feel like there is something wrong with us. During the pandemic, this can manifest in not feeling “presentable enough” to record videos because of the lack of professional help for hair, makeup, photography, etc. and because you might feel like you don’t have a good space in your house to record video content. •You think people already know – Just because you know something doesn’t mean everyone who follows you does. Remember that you have a unique voice and perspective. Even if someone has heard what you have to say many times before, they might need to hear it from you in order to truly grasp it. •False perception of reality – Social media has made comparison far too prevalent. You might feel insufficient to be visible because you don’t think you can say things as well as that person you follow, but they probably feel the same way. Be confident in your message and don’t let anyone bring you down. But Kimi points out the reasons why visibility is important: •Building relationships – As humans, we need connection. We need to see that there are other people who have the same struggles and successes as we do in order to build up perseverance in overcoming adversity. •Increasing self-confidence – The more you do something, the more comfortable you will be doing it. Practice doesn’t make perfect, but practice makes better, and let that be good enough. •Leaving your mark on the world – With all of the technology available to us today, we have the capability to reach audiences far beyond those people we can see face-to-face. Take some time to dream about the mark you want to leave on the world and believe that you have something worth saying. Topics Covered in this Episode: •Visibility •Putting yourself out there •Overcoming fear •Building relationships •Leaving a mark on the world

EAP 149: Watch Me WORK - Entrepreneur Challenge 2020

1 december 2020 | 12 min

EAP 148: Holiday Mental Health During COVID-19

24 november 2020 | 11 min

EAP 147: Plan, Prepare, Perform - The Beard Revolution WILL Be Televised

17 november 2020 | 41 min

This episode of the Early Accountability Podcast contains the conclusion of Kimi and Tyran’s conversation in which they are going through the Resolutions to Results framework with Tyran’s goals for the next 90 days. We have reached the final stage of the framework: activation and creating a plan. Considering that Tyran’s achievement style is the Juggler, it is even more important that he think through and plan out his next steps towards achieving each of these goals. Regarding his goal of launching a new product for Life Behind the Beard, Kimi and Tyran determined that he can establish which product they are going to launch as well as make some decisions about marketing and potential pre-sales within the next 2 weeks. Within the next 4 weeks, Tyran can have labelling the products taken care of and he will have put some more thought into whether it is worth it to continue to use the marketing agency they have hired. Kimi recommended that Tyran and Gary leverage their social media to increase awareness and build buzz surrounding the launch, perhaps using a virtual assistant to help with these logistics. Tyran’s second goal was to increase the company’s sales and revenue consistently. Kimi’s advice was to work towards a 33% increase, bringing up the lower threshold of their monthly sales from $3,000 per month to $4,000 per month. This would be another good place to utilize a virtual assistant who could help by pulling reports, reviewing analytics, and taking notes during Tyran and Gary’s weekly strategy meetings. Finally, Tyran wants to increase his podcast production frequency. Kimi suggested that he work to get ahead on his evergreen content that can be scheduled and posted in future months which would free up some mental capacity to record episodes related to current events as needed. She also pointed out that this would be another good opportunity for a virtual assistant, helping out with scheduling episodes, posting episodes, and scheduling podcast guests. It could also help to build up his personal brand through live videos on social media which would increase his face time with his podcast audience. Tyran will come back on the show early next year to report back on his results! Topics Covered in this Episode: •Resolutions to Results •Goal activation •Taking action •Accountability •Setting milestones Connect with Tyran: https://www.lifebehindthebeard.co/ https://www.instagram.com/lifebehindthebeard https://www.instagram.com/lifebehindthebeard101 https://beardtalkwithavet.com/

EAP 146: Know Your Weaknesses, Play to Your Strengths

10 november 2020 | 25 min

EAP 145: Shoot Your Shot - Planning Your Next Best Move

3 november 2020 | 20 min

During the next few episodes of the Early Accountability Podcast, Kimi will be walking through her Resolutions to Results framework with one of her podcast mentees and former guests on the show, Tyran Cosby. Tyran is the co-founder of the Life Behind the Beard line of beard oil and personal grooming products and the host of the Beard Talk with a Vet podcast. On this episode, Kimi talks with Tyran about Step One of the framework and helps him drill down on his vision and goals. Tyran says that after 20 years in active duty, the most important thing to him is being able to spend time with his family to make up for lost time, and that he also enjoys cooking and acting as well as pushing himself outside of his comfort zone by doing his podcast. These elements make up the vision planning aspect of the framework by helping him define what he wants to see in his life. When it comes to goal clarity, Tyran has 3 main goals for the next 90 days: to podcast more, to increase sales, and to introduce a new product into the Life Behind the Beard inventory. Meanwhile, his personality often leads him to spending a lot of his time helping people, researching and learning on topics he is curious about, and being very involved in the lives of his kids. Kimi asked Tyran to pinpoint his motivations for each goal. The reason why he wants to podcast more is because he feels that he has a message to share to veterans and members of the military because he has been there and now he wants to provide what he can as an outreach. He wants to increase the sales of Life Behind the Beard so they will have the capital they need to expand their product offerings as well as their marketing efforts. And Tyran wants to add a new product to their inventory before the holidays because he genuinely believes that their products help people enhance their lives. Come back next week for the continuation of this conversation, focusing on Step Two of the Resolutions to Results framework! Topics Covered in this Episode: •Resolutions to Results •Vision planning •Goal clarity •Finding your “why” Connect with Tyran: https://www.lifebehindthebeard.co/ https://www.instagram.com/lifebehindthebeard__/?hl=en https://www.instagram.com/lifebehindthebeard101/?hl=en https://beardtalkwithavet.podbean.com/

EAP 144: Block "Mom Guilt" and Become Your Best Self!

26 oktober 2020 | 22 min

EAP 143: Moving Past Comfort and Breaking Glass Ceilings

19 oktober 2020 | 19 min

EAP 142: Procrastination - the Good, the Bad, the Ugly

13 oktober 2020 | 10 min

Procrastination is the topic of this episode of the Early Accountability Podcast. Especially for high-achievers, procrastination can either be a healthy thing or a barrier that keeps us from achieving our goals. Kimi breaks down the good, the bad, and the ugly of procrastination during this episode and provides listeners with some suggestions for moving forward in situations where we are prone to procrastinate. The Good: •Procrastination could allow more time for thought, giving you some time and space to process things before having to act •Procrastination also allows for prioritization, letting you focus on the first things first and getting to everything else in the right time •It may reduce your impulsivity or tendency to make bad rushed decisions •If you are a person that works best under pressure, procrastination could be the tool you need to achieve your best work The Bad: •If you are not a person that works best under pressure, procrastinating could lead to worse performance •Procrastination could cause you to lose some of the freshness and familiarity you had with the topic at first •When you procrastinate, you are reducing the time you have to complete the task, and you could run out of adequate time, perhaps causing you to have to go back and redo something to get it right •It could become frustrating for yourself or others if you continually put off a task that others are expecting from you The Ugly: •Procrastination could cause or worsen mental health issues such as anxiety and depression, reducing your overall wellbeing •It could lower your self-esteem or your belief that you can complete the task •You could start using your lower self-esteem as an excuse, creating a procrastination cycle •Worst of all, procrastination could cause you to start projects that you never finish because you are so overwhelmed by the tasks you have piled up In conclusion, while procrastination can be beneficial in some situations, habitual procrastination can lead to overwhelm and a snowballing of uncompleted tasks or goals. Know yourself and take the time you need while working towards your goals, but ask for help or accountability if you need an extra push. Topics Covered in this Episode: •Achieving your goals •Procrastination •Avoiding habitual procrastination •When procrastination can be helpful

EAP 141: Prepping & Planning for a Successful End to 2020 (Pandemic and All)

6 oktober 2020 | 8 min

EAP 140: Fall Into Autumn With Ease

28 september 2020 | 12 min

EAP 139: How to Say "No" Without Saying "No"

22 september 2020 | 14 min

EAP 138: Reasons Why You Can't Say "No"

15 september 2020 | 11 min

EAP 137: Dealing With "No"

8 september 2020 | 8 min

EAP 136: Slow Progress Vs. No Progress

1 september 2020 | 8 min

EAP 135: How to Beat Brain Fog

24 augusti 2020 | 9 min

EAP 134: Lifelong Learning & Intellectual Wellness

18 augusti 2020 | 10 min

EAP 133: Dominate Digitally and Enhance Your Virtual Visibility

11 augusti 2020 | 14 min

On this episode of the Early Accountability Podcast, Kimi is joined by Danielle Tucker, founder and owner of Professional Speaker Websites. Several years ago, Danielle and her husband sold everything they had and moved to South Africa to be digital nomads. She soon learned that it was difficult for her to gain credibility without being able to speak on stages and network in person, so she needed to develop a very professional website that would establish her as a thought leader. Before long, Danielle realized that there were others just like her who wanted to be thought leaders but were falling short because of their subpar websites, so she started a web design service with these potential clients in mind. Danielle points out that many people are thought leaders without realizing it because everyone who has a smart phone and social media has a stage and the ability to get their message out to people. Often, you are your biggest obstacle – either by doubting that people will want to hear what you have to say or by being too afraid to let your voice be heard. Danielle encourages you to feel the fear and do it anyway because you have something to say that others need to hear, and a luxury website is a key aspect of people being able to find you. Topics Covered in this Episode: •COVID-19 •New normal •Digital nomads •Leveraging your website •Sharing your unique message Connect with Danielle: https://professionalspeakerwebsites.com/ https://www.instagram.com/professionalspeakerwebsites/ About Danielle: Danielle Tucker is the founder of Professional Speaker Websites, a company that specializes in luxury websites for professional speakers and coaches who are READY to attract unlimited speaking opportunities. Through strategy, design, and messaging, Danielle empowers speakers with a website that not only looks good but also functions as a marketing machine to get you in-person and virtual speaking engagements. After you experience Danielle you will know why a luxury website is necessary if you want to be taken seriously as a speaker and leading expert in your industry! www.professionalspeakerwebsites.com

EAP 132: Pandemic-Proof Your Finances

4 augusti 2020 | 16 min

EAP 131: Creating a New Normal

28 juli 2020 | 10 min

EAP 130: Maintaining Mental Flexibility During COVID-19

21 juli 2020 | 9 min

EAP 129: Preparing for "Back to School" During COVID-19

13 juli 2020 | 9 min

During this episode of the Early Accountability Podcast, Kimi is putting on her school psychologist hat and helping listeners understand how to navigate this upcoming school year with all of the adjustments that will have to be made due to COVID-19. We all got a dose of these changes during the last half of the spring 2020 semester, which could either be a good thing or a bad thing depending on how that trial run went for you. Perhaps you or your child struggled to connect to the online platform or perhaps it was a great season for you. Either way, there are a few things you can do right now to work towards your academic best this fall, whether your school will be in-person, all online, or a blend of both: 1.Keep the brain turning – While no one is expected to remember everything from the last school year under normal circumstances, it is expected that retention will be even lower this year. Do your best to work with your children consistently through the summer to maintain exposure to their subjects and refresh the material from last year. 2.Be prepared for multiple modalities – No one knows what this school year will look like, even though school districts are solidifying plans now. Understand that your teaching format could change throughout the year. 3.Look for resources for areas of deficit – There are lots of free or low-cost tutoring resources available if you find that you or your child needs extra help to understand the material being covered. Do your best to be comfortable with learning differently than normal, and supplement wherever you need to. 4.Plan for the upcoming year – Do your research now on the support that is available from your school and any additional support you may need, and stay updated on the plans of your school regarding teaching format. This school year will not be easy, but we are all doing the best we can and you can prepare now for success in the fall. Topics Covered in this Episode: •COVID-19 •Back to school •Changes to the school year •Being prepared Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 128: Reaching Your Summer Goals During COVID-19

6 juli 2020 | 11 min

EAP 127: Planning a Social Distancing Staycation

29 juni 2020 | 11 min

On this episode of the Early Accountability Podcast, Kimi talks about how the continuing COVID-19 quarantine as well as the recent public outcry about racial injustice in the U.S. and many people being without work has created a perfect storm necessitating a time of pausing to reflect, refresh, and restart. While most people are not able to travel to take traditional vacations, Kimi outlines a few specific things you can do to set yourself up for a “staycation” to accomplish just that. 1.Make time for it – Schedule a day or more for your staycation and stick to your commitment. If things come up, treat them as you would if you were truly out of town on vacation. 2.Find a format that works for you – If you are going to camp in your backyard, make sure you have all of your materials ahead of time. Arrange childcare if necessary to give you some focused time to recharge. If you had to cancel a trip this summer, create a theme night or event for yourself featuring the cuisine or activities you would have had on that trip. 3.Unplug – Know your boundaries. If you are not able to unplug 100%, do the best that you can to stay away from social media and the news during your staycation. 4.Come up with games and activities – There are so many things you can do with others and still be socially distant. Check out the links below for some ideas. 5.Stay the course – Stick to your plan and don’t come “back to reality” early. You need dedicated time to reflect, refresh, and then restart. Topics Covered in this Episode: •COVID-19 •Racial injustice •Staycation •Taking a break Some resources for social distancing games: http://realestate.boston.com/news/2020/04/14/neighborhood-games-social-distancing https://www.nytimes.com/wirecutter/money/quarantine-staycation/ https://www.today.com/shop/15-yard-games-enjoy-outside-while-social-distancing-t178918 Some activities for kids that promote social distancing: https://www.asphaltgreen.org/blog/rep-it-out-games-for-social-distancing https://www.strong4life.com/en/news/keep-kids-active-while-practicing-social-distancing Connect with Kimi: http://www.kimiwalker.com/

EAP 126: Conflict, Culture, and COVID-19 - Communication Strategies for Complex Situations

22 juni 2020 | 21 min

Dominique Kennedy, a speech language pathologist and communication expert, joins us on this episode of the Early Accountability Podcast. Dominique helps people with their communications differences and needs to strengthen the words they use in the world and strengthen their relationships. She has her own private practice where the assists people who want to increase their communication abilities and she also works with school-aged children to develop their communication skills and strengthen any areas of weakness. At some point in our lives, all of us come to a point where we need to have a difficult conversation with someone for some purpose. Dominique points out that the most effective method of approaching this conversation is to be open to what the other person has to say and to expect a positive result. Think through what you are going to say, how you are going to say it, what your body language will be like, and practice your delivery ahead of time to ensure that your message gets across. In this time of coronavirus, it is especially important to remain connected to those we care about, even if we cannot see them in person the same ways we are used to. Be intentional about how you are really doing and in communicating with children about what is going on and give them space to talk about how they are feeling. Listen to their thoughts and concerns and then use their remarks as a springboard for continuing the conversation. Regarding the other big conversation topic in America right now – racial injustice – Dominique emphasizes mindfulness and sensitivity when communicating with others. Of primary importance is being willing to listen, understand, and learn from those you come in contact with before trying to communicate your message. Being considerate, honoring one another, and respecting the differences among us as Americans is a crucial first step to any kind of ongoing communication and reconciliation. An interesting dynamic that Dominique has noticed is that many businesses are taking public stands against racism, but many of them stopping short of really taking any meaningful action to back up their statements. She recommends that you take a deeper look at what they are saying and what they are doing before continuing to support their businesses. Topics Covered in this Episode: •COVID-19 •Racism •Open communication •Relating with others Connect with Dominique: https://www.dominiquekennedy.com/ https://www.instagram.com/dom.knd/ https://www.facebook.com/profile.php?id=634870705 https://twitter.com/Dominiq64770318%20

EAP 125: The Fight Against Injustice and Inequality

16 juni 2020 | 13 min

EAP 124: Transformation Trials, Internal Interrogations, and Claiming Commencement

8 juni 2020 | 27 min

Our special guest on this episode of the Early Accountability Podcast is Zana Williams. Zana joined Kimi to talk about what has gone on in her life in the past 2 years and the big milestone that she just achieved. When Zana was on the podcast in 2018, she talked about the journey that she had been on to get into law school in the midst of losing her grandmother and her father and she was beginning law school in San Diego. While she was there, she noticed that her mom’s health began declining, so she made the decision to move back home to Oklahoma City to finish school and take care of her mother. Her mother passed away in September of 2019, a few months before Zana was set to graduate law school. Recognizing the immense losses that she had experienced in the past several years, Zana put herself into counseling to help her work through the grief of losing both of her parents, and she had some self-realizations through the process. Zana had been taking care of others for so long that she had lost herself in her duties which caused her to lose touch with herself and her emotions. She was forced to face herself and to reflect on everything she had been through as well as everything she had accomplished. This is not an uncommon journey for caregivers, high-achievers, and leaders. Zana encapsulates her key takeaways from her self-awareness and self-care as: 1.Face yourself and be your own cheerleader 2.Be wholly present in the moment 3.But for a strong support system who showed up for her 4.Allow yourself to feel emotions Now, if you were to walk into Zana’s house, you would see her core values and purpose plastered across her walls. She has written out her goals, commitments, beliefs, and feelings as daily reminders of who she is and where she is going. She is a huge advocate for putting your goals out into the world and joining together with others who are seeking to live out their purposes to hold each other accountable and encourage one another. Zana’s parting thought is: It is ok to be a work in progress. Topics Covered in this Episode: •Early accountability •Law school •Overcoming hardships •Achieving your goals •Grief and loss Connect with Zana: https://www.facebook.com/zana.l.williams

EAP 123: The Attorney Journey(Part 1)- Law School, Loss, and Leaning on God

2 juni 2020 | 17 min

This episode of the Early Accountability Podcast is the first of a two-part mini-series featuring Zana Williams, a returning guest on the podcast. Zana joined us back on episode 10 to discuss conquering law school in her father’s memory, and on the next episode of this series, we will be catching up with Zana to see what she has been up to the past 2+ years since her last visit. If you haven’t had a chance to listen to Zana’s original interview, you should definitely go check it out, but this episode serves as a summary. Zana knew by the time she was 12 years old without a shadow of a doubt that she wanted to be an attorney. She took a Mock Trial and Debate class in high school that further solidified this desire for her, and the rest is history…not quite. Right around the time Zana was studying for the LSAT, she lost her grandmother and her father and she was in 3 car accidents. She – understandably – didn’t get the score she had hoped for, so she received many denial letters from law schools. She didn’t let this get her down, however, and she refocused her efforts on retaking the test and she received several acceptances this time. In the midst of her educational and professional ups and downs, she was also dealing with her own personal ups and downs, which she has been able to frame with great perspective now. The eulogy that Zana gave at her father’s funeral prompted several of the attendees to tell her how impactful her words were and encourage her to use that clear gift of motivational speaking in a broader context. This was the springboard for Zana to pursue speaking opportunities to discuss grief, loss, and motivation after experiencing hardships. She credits God and her mom with providing her the strength, encouragement, and love she needed to press on despite her pain, and she now passes those gifts on to others. Topics Covered in this Episode: •Early accountability •Law school •Overcoming hardships •Achieving your goals •Grief and loss EAP Episode 10 - Conquering Law School in Her Father’s Memory: https://soundcloud.com/kimiwalker/eap10 EAP Episode 54: The Best of the Best: Favorite Guest Clips From the Past Year (1 Year Celebration Episode): https://soundcloud.com/kimiwalker/eap54

EAP 122: The Mental Toll of Perfectionism

26 maj 2020 | 14 min

EAP 121: High Achievers, Leaders, and Caretakers - Your Mental Health Matters, Too!

19 maj 2020 | 8 min

EAP 120: Mindset Shifts: From Petty to Pandemic, Protect Your Energy

11 maj 2020 | 15 min

EAP 119: Mental Health Month - Do You Have the Tools to Thrive?

4 maj 2020 | 12 min

EAP 118: Quarantine Fit and Fine?! Shifting Your Fitness PACE During COVID-19

28 april 2020 | 27 min

On this episode of the Early Accountability Podcast, Kimi is joined by Justin Ochoa, co-owner of Pace Fitness Academy in Indianapolis. Justin was an athlete in high school who discovered his love for coaching during college. A short time later, he was diagnosed with an autoimmune disorder which triggered him to start learning about nutrition, strength, and conditioning. This eventually led to him and his business partner, Eric Allen, opening Pace Fitness Academy to coach and train athletes and anyone else who is looking for a top-notch training experience. With gyms across the country being closed, Pace has shifted a lot of their services online, from online training sessions for their paying clients to free resources available to anyone on their website. Justin has noticed that the main challenges for people during this time of coronavirus quarantine are the lack of structure and lack of motivation. Because our routines have been thrown off and we are not able to leave our houses, people are struggling to set aside the time to consistently work out. Justin recommends that you (1) start where you are, (2) use what you have, and (3) do what you can. Your workouts will not look the same as “normal” right now, but that doesn’t mean they shouldn’t exist at all. He emphasizes the importance of mindset in setting consistent habits and accomplishing goals, reaching deep within yourself to retrieve the motivation to accomplish more than expected. If you are looking for online resources, workout plans, or some extra accountability during this time or in the future, reach out to Justin and Eric at Pace Fitness Academy to see if they might be a good fit for you. Topics Covered in this Episode: •Coronavirus •Staying fit •Challenges of working out at home •Strength and conditioning Links: https://www.pacefitnessacademy.com/covid19/ Connect with Justin: https://www.pacefitnessacademy.com/ https://www.facebook.com/pacefitacademy/ https://instagram.com/pacefitacademy https://twitter.com/pacefitacademy https://www.instagram.com/justinochoa317/ https://twitter.com/justinochoa317 https://www.instagram.com/iamerickallen/ https://twitter.com/iamerickallen CHECK OUT Justing training Kimi: https://www.youtube.com/watch?v=LV33QLcw_10&t=34s

EAP 117: COVID-19 Economic Stimulus Relief Explained

21 april 2020 | 29 min

Our guest on this episode of the Early Accountability Podcast is Robert Barnes, a U.S. Air Force veteran of 22 years who has become passionate about helping people understand their taxes. Robert joined the Air Force 5 days after his 17th birthday, a new high school graduate who was looking for his place in this world, and he served in Germany and Hawaii for most of his career. Toward the end of his time in the military, he started to wonder why he was having to pay taxes even though he was on the government’s payroll. He breezed through his associate’s and bachelor’s degrees before completed a degree in graduate school as well. At the time of his graduation from his master’s degree, he was asked to begin teaching a personal finance course and he found his new life focus. By simply breaking down the tax code and explaining it to his students and others who asked for his advice, he slowly built up a client base of 300-400 individuals whom he was helping with the completion of their taxes in a consulting capacity. In this time of the worldwide coronavirus pandemic, Robert encourages people to stay away from the rumors being spread by the media and by word of mouth and instead rely on reputable news sources. He also emphasizes the importance of self-awareness in the personal finance process, pointing out that many people don’t realize which programs they might be eligible for and potentially missing out on tax breaks and refunds. Robert talks about the $2 trillion U.S. economic stimulus package, describing the framework of the big business, small business, and family grants and forgivable loans that are being offered. Small business owners should stay informed on the CARES Act and the Payroll Protection grant and recent changes that have been announced. He talks in more detail about these programs on his YouTube channel. He also recommends that every American call the U.S. Treasury Offset Department at 1-800-304-3107 to be made aware of any potential offsets from other departments that could reduce their tax refunds. Topics Covered in this Episode: •Coronavirus •Understanding the government stimulus •CARES Act and Payroll Protection for small businesses •Self-awareness Connect with Robert: https://www.youtube.com/channel/UC5BjnVD76XPFAA8TNxNDD-g Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker

EAP 116: You Can Quarantine and STILL Conquer

13 april 2020 | 9 min

EAP 115: Goal Progression During a Pandemic

6 april 2020 | 10 min

EAP 114: Keeping Your Sanity During Uncertainty

30 mars 2020 | 11 min

As the coronavirus continues to spread in the US and more and more people find themselves affected by the pandemic in one way or another, Kimi also continues her Early Accountability podcast episodes to encourage listeners on the subject. Even since last week’s episode there have been many changes in the situation in the US and around the world, and we want to express our sincerest appreciation and sympathy to the “essential” workers and to anyone who has had a loved one sickened by the virus. This is uncharted territory for all of us and now is the time to band together and help those around us while staying at home to prevent the spread. This week’s practical tips are: 1.Get grounded – Make a point to be mindful every day. Think about where you are, where you have come from, and where you are going. 2.Create a schedule – Whether you are at home alone, with your roommate or spouse, or with your whole family, it is important to keep the day as structured as possible. This will help you stay productive while also making sure that you set aside time for yourself. 3.Reflect on changes that you could make – Write down a list of your goals or tasks you want to complete and then chart out the path to get there. That might mean making financial decisions, letting go of some things, joining support or accountability groups, signing up for e-learning opportunities, planning for future projects, teaching others online, or many other things. 4.Stay informed but don’t overconsume – Be intentional about reading the news every day or every other day from a few reputable news sources, but don’t read so much that you get overwhelmed. Give yourself space to process the news and how it affects you, which probably means not scrolling through social media too much. Topics Covered in this Episode: •Keeping calm during uncertain times •Coronavirus •Fighting fear with facts •Mindfulness and staying grounded •Navigating the unexpected Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 113: COVID-19 Madness & Mental Health

24 mars 2020 | 10 min

Thanks for tuning in to the next episode of the Early Accountability Podcast! On this episode, Kimi continues the conversation we began last week by providing more practical tips for handling the uncertain times in our world right now, particularly regarding COVID-19. Perhaps you have even experienced drastic changes in your lifestyle, school, or work schedule just since last week because of how quickly the virus is evolving and spreading across the U.S. and the world. It is understandable that this turbulence could lead to anxiety, fear, and stress, but there are some simple ways to keep your head above water. 1.Don’t believe everything you hear – Monitor your consumption of television and social media during these times and try to find the balance of staying informed without getting overwhelmed. Read articles written by reputable sources rather than relying on what your friends are saying they have heard. 2.Social support doesn’t mean social isolation – Even in this time of social distancing and self-quarantine, we have so many technological tools at our fingertips that it is easier than ever to keep in touch with others. In fact, you likely find yourself with more time available to reach out and have those conversations, so be intentional about connecting with loved ones. 3.Take advantage of telehealth services and mental health hotlines – Just because you can’t physically go to your health provider’s office does not mean that you can’t get help for physical or mental health issues. Contact your doctor’s office to see what kind of telehealth services they provide and do not hesitate to reach out via mental health hotlines if you find yourself struggling with anxiety, depression, or excessive stress in the midst of this coronavirus crisis. We have provided specific resources below. Topics Covered in this Episode: •Keeping calm during uncertain times •Coronavirus •Fighting fear with facts •Mindfulness and staying grounded Links: •If you're going through some tough or confusing times, reach out to the National Suicide Prevention Lifeline '1-800-273-TALK (8255)' •Lifeline Crisis Chat http://www.contact-usa.org/chat.html •In the US text 741741 to speak with a Crisis Counselor at Crisis Text Line https://www.crisistextline.org/texting-in •IMAlive crisis support chat https://www.imalive.org Relevant Agencies: •National Institute on Mental Health (NIMH): https://www.nimh.nih.gov/index.shtml •Center for Disease Control and Prevention (CDC): https://www.cdc.gov •Substance Abuse and Mental Health Services Administration (SAMSHA): https://www.samhsa.gov •National Alliance on Mental Health (NAMI) https://www.nami.org Relevant Articles: •NIMH article on Coping With Coronavirus: Managing Stress, Fear, and Anxiety: https://www.nimh.nih.gov/about/director/messages/2020/coping-with-coronavirus-managing-stress-fear-and-anxiety.shtml •The Centers for Disease Control and Prevention (CDC) has a webpage with information on dealing with fear, anxiety, and stress brought on by the coronavirus pandemic. •CDC information on Coping with a Disaster or Traumatic Event https://emergency.cdc.gov/coping/index.asp •NAMI Coronavirus Information and resources https://www.nami.org/getattachment/Press-Media/Press-Releases/2020/COVID-19-and-Mental-Illness-NAMI-Releases-Importan/COVID-19-Updated-Guide-1.pdf?lang=en-US Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP Episode 112: Staying Calm During Coronavirus Chaos

16 mars 2020 | 7 min

EAP 111: International Women's Day - Celebrate Diversity and Stomp out Bias

9 mars 2020 | 12 min

EAP 110: From Soldier to Civilian - Creating a New Reality for Yourself

2 mars 2020 | 34 min

Our returning guest on this episode of the Early Accountability Podcast is Tyran Cosby, USMC veteran, husband, father, co-founder of Life Behind the Beard, and host of the new podcast Beard Talk with a Veteran. After retiring from the Marines at age 38, Tyran had some decisions to make about what he wanted to do with the rest of his life. Many of his buddies immediately transitioned into new careers, but Tyran knew that he wanted to take some time for himself to pursue some of the dreams he had put on hold while he was in active duty. He graduated from culinary school and started an acting career before joining forces with one of his military brothers to start Life Behind the Beard. His advice to others going through big life transitions is to accept that you will not be the same as you were before, that you will need to sit down and re-learn who you are and what matters to you. Tyran didn’t know anything about anxiety or depression until he realized that he was going through them, so he had to take a step back and redefine who he was going to be in life. Tyran was repeatedly told that he should start a podcast to talk about his life experiences, so he finally joined Kimi’s cohort of new podcasters to get his feet on the ground and get his message out there. He talks about the realities of relationships, marriage, parenting, how to handle trials and tribulations, and finding beauty in the struggles of life. He especially wants to break down stigmas and talk with his audience about how to function in society. For anyone considering launching something new, Tyran recommends that you start with researching as much as you can about that idea, either through online research or by asking someone who has followed a similar path. Everyone has something to say, and Tyran wants to be an example of someone who is using his voice well. Be sure to tune into his podcast, Beard Talk with a Veteran wherever you listen to podcasts! Topics Covered in this Episode: •Launching something new •The goals of Tyran’s podcast •How Tyran got to where he is now •Breaking down stigmas Connect with Tyran: http://beardtalkwithavet.podbean.com/ https://www.lifebehindthebeard.co/ Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker

EAP 109: Leap Year Strategy - Be Productive With Your Extra Time

24 februari 2020 | 8 min

EAP 108: Living a Life You Love

18 februari 2020 | 11 min

EAP 107: From Guest to Host - How They Started Their Own Podcast

10 februari 2020 | 28 min

On this episode of the Early Accountability Podcast, Kimi checks in with two of her podcast mentees, Maurice L. Wilson and Justice Wali, to discuss their recent podcast launches. As with many things in life, there is quite a process involved in making a dream into reality, so Kimi has been working with these guys and Tyran Cosby on planning and implementing their podcasts for several months before they were ready to start putting content out to the world. Maurice applies his engineering background to financial problem-solving, breaking down the complex wealth equations that currently exist and simplifying wealth-building so everyone can understand it and start doing it for themselves. He believes that everyone should be equipped with the tools to build wealth and enjoy their lives during their “prime years” rather than spending 30-40 years saving for retirement and then being too worn out once retirement comes to actually enjoy it. When it comes to working on his podcast, Maurice’s biggest hurdle was his confidence in himself, knowing that he had something worth saying and overcoming the barrier of feeling like he was talking to himself when recording episodes. Justice launched his podcast as an extension of his coaching business, aiming to help cultures understand one another better and focus on the similarities between them rather than the differences. Justice has committed his life to coaching others to be intentional with their words and actions while avoiding some of the pitfalls that tripped him up in his earlier years. Justice has found that the hardest part about podcasting is prioritizing it and being committed. Working with Kimi and the other guys in this podcasting “cohort” has provided a great level of accountability for him and he has solidified within himself the idea of being true to himself regardless of what others think. Topics Covered in this Episode: •Paying it forward •Launching a podcast •Starting something new •Being consistent Connect with Maurice L. Wilson: http://thewealthequation.podbean.com/ https://www.wilsonwealth.com/ https://www.instagram.com/thewealthequation/ Connect with Justice Wali: http://urbancoach101.podbean.com/ https://www.instagram.com/justice__wali/ https://www.facebook.com/ForJusticewali/ https://twitter.com/jwali_wali?lang=en https://justicewali.com Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 106: Cheers to Two Years - Three Past Guest Level Up & Launch Their Own Podcast

4 februari 2020 | 18 min

This episode of the Early Accountability Podcast is a continuation of the 2nd Anniversary celebration. During this episode, Kimi talks about the journey that led her to start her podcast in 2018, starting with a project through her Mastermind group at the time. She was challenged by this group and her mentor Amanda Miller Littlejohn to pursue starting a podcast, and while it has not always been an easy endeavor, two years after that first episode was launched, Kimi is so grateful for that early encouragement and accountability that brought the podcast to light. This journey has solidified in Kimi the desire to pay it forward and pass along whatever knowledge and wisdom she can to others who want to use podcasting as their platform to deliver their message. She has seen time and time again the positive impact that pouring into others can have in all aspects of life, and podcasting is no different. Kimi has talked with many of her previous guests about launching podcasts and her conversations with 3 of those previous guests specifically have led to the creation and launch of their own podcasts in the past few weeks. Rather than just encouraging them to start their own shows, Kimi felt that it was important to step in and lead by example, coaching them in the industry and helping them abandon excuses, jumpstart motivation, and ignite their results. On this episode, Kimi plays clips from the episodes on which these particular guests appeared as well as clips from their new podcast episodes, so be sure to listen in and subscribe to their podcasts as well! Maurice was a guest on EAP episode 21. You can check out his new podcast here: •Wealth Equation: https://podcasts.apple.com/us/podcast/the-wealth-equation/id1492810571 Justice Wali joined Kimi on episode 24 of the podcast. His new show can be found here: •Civilizing the Savage: https://urbancoach101.podbean.com Tyran appeared on Early Accountability Podcast episode 87, and you can listen to his podcast here: •Beard Talk with a Vet: https://podcasts.apple.com/us/podcast/beard-talk-with-a-vet/id1492726787 Topics Covered in this Episode: •Launching a podcast •Paying it forward •Listening to the feedback of others •Being committed to your goals Connect with Kimi: http://www.kimiwalker.com/

EAP 105: Cheers to 2 Years - Pushing Past the Sophomore Slump (Anniversary Special Part 1)

28 januari 2020 | 18 min

Welcome to the 2-year anniversary episode of the Early Accountability Podcast! Whether you have been listening since the beginning or you just discovered the show, thank you so much for your support and for being here with us! We have had so many great guests over the past 2 years and we look forward to what this next year will bring for the podcast. At this natural time of reflection, Kimi wants to share with listeners the big 4 things that she has learned during the past year of the podcast. She did the same last year at this time, so be sure to check out Episode 53 if you want to hear her insights from Year 1. 1.Sometimes, you will get hurt – It could be acquaintances or even the people who you trust the most, but there will be times when people hurt you. This doesn’t mean you should walk around skeptical of everyone around you or expecting them to do hurtful things, but it is healthy to recognize that it could happen. In this case, do your best to accept the pain and push past it with grace and dignity. You can’t choose how people will treat you, but you can choose how you respond. 2.It’s ok to stand alone – While the first year of the Early Accountability Podcast was mainly filled with guest interviews, this year Kimi really stepped out of her comfort zone and found her voice through solo episodes. In doing this, she feels better equipped to interview guests on the show as well as bring her own message to the podcast on episodes with no guest. This was a great opportunity for Kimi to believe in herself and manifest the greatness within. 3.Consistency is king – While content might get your foot in the door, consistency is what will build an audience. Many people jump into new endeavors like podcasting just to lose steam and eventually give up. This does not have to be the way it goes. Focus on your messaging and getting it out there consistently, removing any excuses by not giving yourself the choice of not putting yourself out there. Consistent actions lead to consistent results, and that is what we all want, right? 4.Pay it forward – Kimi has learned that a great way to further ignite her passion for the show is to sow into others who are also interested in podcasting. She has been coaching 3 of her former podcast guests through the process of launching their own podcasts, which will be introduced on the show next week. She feels a sense of responsibility to pass along what she has learned, which is a great model for many of life’s opportunities. Topics Covered in this Episode: •Reflecting on the past 2 years •Lessons learned •Consistency •Sow into others •Keep moving despite obstacles Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 104: Resolutions Aren't Just for January - How to Stick With it All Year Long

21 januari 2020 | 10 min

On this episode of the Early Accountability Podcast, Kimi talks about the importance of having resolutions or goals year-round, not just in January of every year. By the middle of January, it is likely that many people have abandoned their New Year’s Resolutions, often because the lifestyle change required was too significant or abrupt. Making a resolution or goal just for the sake of saying you have one but without any plan for how to carry it out and keep with it is defeating the purpose. Even well-meaning people can be unsuccessful with their goals because of the overwhelming thought of the task in front of them. The best way to get past this obstacle is to be realistic and break the goal down into smaller goals on which you can microfocus until you reach each milestone. January can be a great time of year to reflect back on the ups and downs of the previous year and look forward to what you want to accomplish in the new year. It is a natural time of refreshment and renewal, but there can be other times throughout the year that can accomplish this purpose just as well. Take some time to split your year up into quarters, seasons, months, and even weeks, creating smaller goals over those time periods that will put you on track to reaching your bigger goal at a later date. This can also help to reduce overwhelm because it allows you to evaluate all of your different roles in life and create progress milestones for each one. The best way to stick with a goal is to have a plan and to write that plan down. Then you should either hold yourself accountable to your plan or you should get plugged into an accountability or mentorship group that will help you stay on track! Topics Covered in this Episode: •Keeping momentum for your goals •Having goals year-round •Microfocusing on goals •Being intentional Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 103: Planning for 2020's Pitfalls

14 januari 2020 | 13 min

EAP 102: A Winning Strategy for the New Year & Beyond

7 januari 2020 | 10 min

Our topic on this episode of the Early Accountability Podcast is how to approach new goals that you make for yourself in this new year. There could be any number of reasons why people fail to keep their new years resolutions, as Kimi has discussed on previous episodes of the podcast, but rather than focusing on avoiding those “mistakes”, try to focus on these key aspects of effective goals. 1.The Right Pace – Don’t feel the pressure to commit to a lofty goal in January just because other people are talking about their resolutions. It is not reasonable to expect yourself to lose 15 pounds in a month and still maintain all of your other life commitments. If you have a goal for this year, sit down and consider what milestones you will need to reach weekly or monthly to get there. 2.Sustainable – It may very well be possible for you to lose 15 pounds in a month by working out 2 hours per day and eating only vegetables and raw fruits for the entire month, but your body cannot possibly sustain this kind of discipline indefinitely. Try to find a healthy balance between your current lifestyle and what you need to do to accomplish your goal. 3.Realistic – If you have not gone for a run in the past year, it is not likely that you will be able to run a marathon in 6 months in under 3 hours. While it is great to set big goals for yourself to work towards, you are not doing yourself any favors by choosing unrealistic goals and then going through the disappointment of not achieving them. If you want to be able to run a marathon, start with a 5k first. 4.Thoughtful – Set aside time for meditation, reflection, and recharging. Rest is so important for performance and for getting grounded and gaining the necessary clarity to move forward. If you keep pushing yourself to work harder and achieve more without intentionality, you are forcing yourself towards burnout rather than productivity. Topics Covered in this Episode: •New year •Resolutions •Incorporating goals into your life •Fresh start •Setting yourself up for success Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 101: Meditate, Initiate, and Create - Manifest Your Dreams in 2020

31 december 2019 | 18 min

EAP 100: Be Intentional in 2020 - 5 Non-Cliche Resolutions to Implement NOW!

24 december 2019 | 14 min

As you prepare for the new year to begin and you feel the inevitable pressure to come up with some new year’s resolutions, consider taking your resolutions in a different direction. This episode of the Early Accountability Podcast is all about living intentionally and choosing the activities or experiences you pursue. In fact, Kimi encourages you to prioritize activities or experiences that fall into these categories: 1.Something that makes you feel productive – This is not busy work, but rather a choice to streamline the way you do things. This could mean outsourcing, delegating, eliminating, brainstorming, planning, time blocking, or anything else that will help you get more done in a simpler manner. 2.Something that makes you feel at peace – Oftentimes, when we have just done something that makes us feel productive, we have a sense of relief that can make us feel at peace. But being productive is not always a prerequisite for peace. You can find peace in moments of rest and reflection, doing something that makes the rest of the world fade away if even for a few minutes. This could be going to a Bible study, meditating, exercising, meeting with your accountability group, or just unplugging. 3.Something that you are passionate about – Find something that makes you feel fulfilled and aligned with your purpose. This is likely something that you tangibly enjoy and would do for free – even if you are getting paid to do it. 4.Something that makes you feel scared or uneasy – As we often talk about on the show, doing things that make you feel uncomfortable is essential to your growth, so unless you want to remain exactly as you are from now on, you should commit to doing something that will challenge you. 5.Something that makes you feel encouraged – Get plugged into a group of people who encourage you to be content with what you have, to work hard for what you want, and to be grateful in all circumstances. This kind of accountability and support will help you overcome difficulties and appreciate the joy and goodness that are available to you. As you think through these activities, know that some things can fall into multiple categories, so it is not important to check off each box like just another to-do list, but the goal is to prioritize what is important and what will help you grow in the new year. Topics Covered in this Episode: •New Year’s Resolutions •Starting 2020 with a new perspective •Prioritizing what is important •Choosing what you pursue Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 99: Turn Your 2019 Setbacks into a 2020 Success Strategy

17 december 2019 | 14 min

On this episode of the Early Accountability Podcast, Kimi talks about turning 2019’s setbacks into a success strategy for 2020. Looking back at what happened in 2019 and thinking about the progress you made – or didn’t make – towards your goals is only half of the process. Here are the 5 ways that Kimi recommends you move forward in 2020: 1.State your setbacks – Be honest and transparent with yourself about what got in your way this year, but don’t dwell on these setbacks. Claim the goals you had set for the year but didn’t quite reach because it is important to keep these in mind as you plan for next year. 2.See the value in the experience – Reflect and really try to glean everything you can from the lessons you learned through the ups and downs of 2019. Be thankful for the things that happened and analyze the reasons why, allowing yourself to let certain things go. 3.Step out of your comfort zone – As was discussed in the previous episode of the podcast, it is likely that some of your unmet goals were the result of avoiding change. Next year, be prepared to do things differently and take steps towards where you want to be, even if they are micro-steps. 4.Select your alternatives – Take some time to define what exactly is going to be different, whether it means modifying or intensifying your process, streamlining, or outsourcing. Recognize that the way you have been doing things hasn’t been getting you the results you want, and you do not have to do it all alone. Coaches and accountability groups are a great resource as well. 5.Set small goals – If you have a big goal, it can be intimidating to wake up every morning thinking about how big the goal really is. It is much easier to break down the goal into smaller, shorter-term goals that are much more attainable from day-to-day and week-to-week. Setting smaller goals helps keep your motivation up and makes it easier to be consistent in your pursuit of the small and big goals. Celebrating these smaller milestones along the way builds your momentum on the way to achieving your big goal. Topics Covered in this Episode: •Taking action on lessons learned •Stepping out of your comfort zone •Setting smaller goals to gradually work towards a bigger goal •Deciding how things will be different from now on Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 98: 3 Reasons Why You Didn't Reach Your Goals in 2019

9 december 2019 | 13 min

This is one of the last episodes of the Early Accountability Podcast for 2019, so Kimi wanted to take this opportunity to talk about looking back on this past year, assessing your progress towards your goals, and applying the lessons learned to planning for 2020. From New Year’s Resolutions to short- or long-term goals over this past year, it is likely that you experienced some disappointments due to goals that were not met. Here are Kimi’s top three most likely reasons why you didn’t reach your goals: 1.You didn’t want to be uncomfortable – There is no denying that change is difficult, challenging, and uncomfortable. It is far easier to just keep things as they are and not go through the hassle of adjusting the way you do or approach things in order to make improvements. But in order to grow, you will have to think and act differently. In 2020, keep in mind that it takes 21 days to build a new habit, and encourage yourself that you can be uncomfortable for 21 days if it means that you get to reach the new personal or professional goal that you have been striving for. 2.You lack consistency – Since it takes 21 days to start a new habit – or stop and old one – this takes a time commitment that sometimes means sacrificing the comforts and pleasures of your old life. But if you stick with your goal every day, you will see the results in the end. Stick with the daily grind and persevere even when you don’t feel like it. 3.You don’t want to be held accountable – It is one thing to tell someone about a new goal that you have. It is another thing to have them check in on you to see how you are progressing towards your goal. That type of vulnerability is difficult sometimes, but accountability is a key aspect of learning and growing, taking steps towards those goals you have always made for yourself but never actually believed you could achieve. A great way to start participating in accountability is to set up tracking systems for your milestones and invite an accountability partner or group to help you stay on track. When you feel discouraged, take a look back at your tracking system to see how far you have come and reach out to the people in your life who can affirm your progress. Topics Covered in this Episode: •Reflecting on 2019 •Planning for 2020 •Reasons why you didn’t reach your goals •Applying lessons learned Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

EAP 97: Holiday Hacks - Handling Sadness and a Lack of Holiday Cheer

2 december 2019 | 17 min

On this episode of the Early Accountability Podcast, Kimi discusses one final “holiday hack”: how to handle the holidays when they are not a happy time for you. Kimi became keenly aware of the difficult emotions that some people face during this time of year when she was working with sexual abuse survivors who explained that often times going home to visit family means having to face their abusers. If you have experienced a trauma like sexual abuse, lost a loved one, gone through the ending of a relationship or life situation, had unmet expectations, or had financial struggles that have made the holidays an unhappy time, there are ways that you can try to work through these difficulties and enjoy the holidays more than you thought possible. 1.Be ok with your process – Don’t expect more of yourself than is feasible right now. Accept how you are feeling and where you are in your process, recognizing that everyone’s process looks different. 2.Seek professional help – Whether you currently see a therapist for your struggles or not, the holidays may be a great time to consider talking with someone, especially if you recognize that you might be triggered during this time of year. If you are not comfortable with a one-on-one setting, look for support groups in your community or church that could meet your needs. 3.Take care of yourself – As simple as it sounds, getting enough sleep, eating healthy, setting up an exercise routine, and being aware of the things that might trip you up can make all the difference in how you handle the holidays. 4.Resist the urge to overcommit – Be realistic with your time and capacity in order to keep your mental clarity. Don’t make promises that you can’t keep and avoid becoming involved in a lot of things just to avoid your feelings. 5.Try something different – If your family traditions are not beneficial for you right now, start a new tradition or go on a new adventure. People may be disappointed at first, but they will understand that you are doing what is best for you. If you are going to be spending time with someone who is struggling this holiday season, focus on respecting their space while supporting them. Ask them how they are really doing and let them know you are there for them without being pushy. In short: be the friend they need right now. Topics Covered in this Episode: •Handling the holidays when they are not a happy time •Being sensitive of others who may be struggling •Doing what is best for you •Facing loss during the holidays Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker

EAP 96: Holiday Hacks - 'Don't Go Broke' Guide to Gift Buying

25 november 2019 | 12 min

EAP 95: Holiday Hacks - How to Stay Holistically Healthy

18 november 2019 | 9 min

EAP 94: Holiday Hacks - How to Handle Difficult Relatives & Co-Workers

11 november 2019 | 8 min

EAP 93: Learning to Let Go - Embracing Endings and Beginnings

4 november 2019 | 13 min

Welcome to Part 2 of the Early Accountability podcast discussion of knowing how to end a chapter. With just two months left in this year – and this decade! – it can be tempting to skip ahead and start planning how to begin the new year, but an effective beginning comes only after an effective ending. You can’t commit to new endeavors and goals if you haven’t wrapped up the old ones, and perhaps it would be helpful for us to look at this process through the lens of an author. 1.“Break chapters when your story requires a shift. Changes of place, changes of time and changes of point of view are all excellent places for chapter breaks. Sometimes, our stories necessitate them.” (The Writer’s Digest) – Most people recognize when it is time for a change in their lives: a change of pace, a change of scenery, a change of location, etc. Take a look at what you need to do in your life to close the current chapter and make that change to a new start. 2.“Offer Wisdom: wisdom is a crucial ingredient in all great books; wisdom can be a fantastic way to end a chapter.” (The John Fox) – Often, looking back at the lessons you have learned during this chapter can give you the perspective that you need to understand that you are ready to move on. 3.“Use your chapter endings to look back and to look forward. No, not every problem is resolved, but there will be some closure. Not every chapter will have the same degree of closure as surrounding chapters.” (The Editor’s Blog) – Especially with relationships, it can be difficult to accept that there might not always be closure and you will have to move forward anyway. The Sankofa bird demonstrates the importance of looking back at the knowledge previously learned while still moving forward and applying those lessons to new experiences. 4.“Create an Arrival: Chapters don't have to end at the conclusion of a scene. They can end at the beginning of the next scene. It’s paradoxical, but your endings should be beginnings.” (The John Fox) – Endings are really new beginnings if you embrace the gaps and overlaps in between. A great example of this is graduations being called “commencements”, indicating that the completion of that degree is really the beginning of your next chapter. Topics Covered in this Episode: •Ending a chapter •The art of detachment •Wrapping up and letting go •Being confident in your endings Links: https://thejohnfox.com/2018/07/12-ways-to-end-a-chapter https://www.writersdigest.com/writing-articles/by-writing-goal/complete-first-draft/3-ways-to-know-when-to-end-your-chapters https://theeditorsblog.net/2012/04/11/dual-duties-of-chapter-endings

EAP 92: Learning to Let Go - How to End a Chapter

29 oktober 2019 | 16 min

EAP 91: Want Results? Stop Making These 3 Excuses

22 oktober 2019 | 15 min

EAP 90: Finish the Year Strong

14 oktober 2019 | 12 min

This episode of the Early Accountability Podcast is focused on how to finish out 2019 strong and transition well into 2020. With the holidays coming up, the next few months can slip away without you having a chance to take stock of where you are and where you want to be, to take this opportunity to pause and take these 6 steps: 1.Get clear – Write down 3 goals or accomplishments you want to complete in the new year. Focus intently on the top 3 priorities so you won’t get distracted by having too many goals. 2.Make space for yourself – Spend some time removing clutter from your living and working spaces, providing you with true spaces of rest and productivity and opening up more mental space for future opportunities. Think about your holiday traditions and evaluate whether you need to continue doing those things or make some adjustments. 3.Don’t be afraid to ask for what you want and need – Be honest with your loved ones if you need their assistance or resources for anything going on in your life. It can be a stressful season with the expectation of giving many gifts, so reach out if you’re going through some tough times. 4.Reconnect with others – Make time to spend quality time with your loved ones without distractions. Embrace that time and don’t give into the guilt of not being productive because your relationships are just as important as your work. 5.Take some things off your plate – Look at everything you have going on in your life right now and all of your commitments to determine if there is anything that you can let go of. Set yourself up in the new year to have plenty of space for your new goals and priorities by closing the chapters of your life that need to be closed. 6.Spend some time in reflection – Be aware of all the good that is around you and express that gratitude. Topics Covered in this Episode: •Transitioning well into the new year •Finishing this year strong •Gaining clarity •Evaluating your priorities •Reflection and gratitude

EAP 89: Moving in Silence

7 oktober 2019 | 10 min

EAP 88: Walking by Faith

30 september 2019 | 9 min

EAP 87: Young & Retired - Breaking Stigmas & Building Communities

23 september 2019 | 24 min

Our guest on this episode of the Early Accountability Podcast is Tyran Cosby, a veteran, chef, actor, and business owner. Tyran retired from the United States Marine Corps after 20 years of service and then pursued his next dream of learning how to cook by graduating from culinary school. He became a sous chef for David Rose and traveled quite a bit with him while also pursuing his acting career. In early 2019, Tyran partnered up with one of his Marine Corps brothers to start a lifestyle brand called Life Behind the Beard. Life Behind the Beard sells grooming products, apparel, and cigars and they plan to offer more apparel products and perhaps a wine label in the future. In addition to providing high-quality products to their clients, the goal of the company is to give back, especially to young kids and veterans in the community. Tyran experienced his fair share of challenges while serving in the military, particularly struggling with being away from his wife and children for such long periods of time. For several years, he felt like an “Internet dad” who only ever talked to his family over Skype, but he has found great freedom to spend as much time with his family as possible in his retirement. He encourages men of color to step up and not be a stereotype, learning leadership and discipline and not having a chip on your shoulder. Men of color have overcome a lot in the past several hundred years, but you can choose to rise above and have a positive impact. He also encourages those who want to support and understand men of color to give them a chance and don’t generalize or assume how they will act. Tyran’s mantra is “there is no better occupation than helping someone who can’t help themselves.” Topics Covered in this Episode: •Pursuing your dreams even after retirement •Entrepreneurship •Stigmas and misconceptions about men of color •Collaboration rather than competition Connect with Tyran: https://www.lifebehindthebeard.co/ https://www.instagram.com/lifebehindthebeard101/ https://www.facebook.com/lifebehindthebeard101/

EAP 86: Face the Issues, Choose to Heal, & Embrace the Growth

17 september 2019 | 18 min

On this episode of the Early Accountability Podcast, our guest is Swiss, a woman who has experienced her fair share of trauma and loss and has chosen to commit to picking herself back up. Swiss grew up in Switzerland and in an effort to run away from childhood trauma and feelings of abandonment, she moved to the U.S. when she was 16. As it turns out, running away from your problems and unhealed wounds doesn’t make them go away, and Swiss felt the impacts of them into adulthood. A few years ago, she was in a relationship with a man with whom she had been friends for several years before they started dating. She was putting everything into that relationship, and even though other people told her that she was losing herself in someone else who didn’t feel as strongly about her, she continued on with the same fervor. Abruptly and unexpectedly, he passed away. Since Swiss had put so much of herself into that relationship, she really struggled to make sense of it all, feeling numb at first, then disoriented, then depressed and lost in the world. She turned back to God and sought His help during this time of grief, but she realized that she needed more help. She had been so ashamed at the thought of needing to go to therapy because she didn’t want people to think that she was crazy, but she found that her friends were actually very supportive of her going to therapy. Her therapist helped her figure out that there were so many unresolved feelings lingering from her childhood and from the unexpected death of another friend many years before, and she began working through those difficult feelings of abandonment. Through therapy, Swiss has learned that it is ok to be in the lowest valley for a time, but you cannot let yourself stay there. She was also encouraged by reading about Biblical characters who struggled with deep agony and the feeling of failure but did not give up or lose sight of their ultimate purpose. She wants everyone to know that you will get stronger, even if it takes time, that there is a plan and a purpose for your life, and that you should not be ashamed of your struggles. Topics Covered in this Episode: •Childhood trauma •Getting the help you need •Not being ashamed of who you are •Don’t give up Connect with Swiss: https://www.facebook.com/findyourself01

EAP 85: Fitness Is Not a Game - How to Play the Hand You Were Dealt

9 september 2019 | 41 min

Krystal Taylor is a personal trainer and certified fitness and nutritional coach. She considers herself a “late bloomer” when it comes to fitness and nutrition, deciding to make a lifestyle change after having her second child because she was not content with how she felt. In 2014, she entered a fitness competition which really solidified her life choices and set her up in the eyes of those around her as a subject matter expert. She started providing nutritional plans and workouts to anyone who asked her for her help, and she really started to comprehend that this could become a career for her when her husband convinced her to start charging for these plans and shifting her acquaintances and friends to be her clients. She overcame her insecurities about her insufficiency and became a certified fitness and nutritional specialist so that she would have the research and science to back up her theories about fitness. Krystal encourages everyone to first shift your mindset about what you think “meal planning” and “working out” should look like. Meal planning doesn’t have to be several hours spent in the kitchen to completely prepare all of your meals for the week, but rather it consists of assembling some pre-portioned snacks for quick access, coming up with a weekly menu, and prepping some ingredients ahead of time to make the actual dinner cooking process faster and easier. Working out should really just be considered “moving your body” according to Krystal, who advocates for everyone to be active for 30 minutes every day, either all at once or spaced out throughout the day. Something as simple as walking a few minutes before work, during breaks, and after dinner could make a huge difference in the way you feel in your body. Like many others in the fitness space, Krystal encourages people to set goals that do not revolve primarily around losing a certain amount of weight but rather around inches lost or self-esteem gained. To find out more about Krystal’s programs, including her Fit, Fine, and Fabulous app, visit her website for more information. Topics Covered in this Episode: •Fitness is not a game •Mindset shifts about nutrition •Reframing a “workout” •Fitness is not about the scale

EAP 84: Combat the Need to Compare

2 september 2019 | 11 min

EAP 83: Done is Better Than Perfect

26 augusti 2019 | 8 min

EAP 82: Fight Fear & Start - How a Beginner Became the Best

20 augusti 2019 | 11 min

EAP 81: Why You Need Accoutability

13 augusti 2019 | 10 min

EAP 80: Turning a Dream Into Destiny

5 augusti 2019 | 28 min

EAP 79: Dealing With Overwhelm

29 juli 2019 | 9 min

EAP 78: Eat That Crow - When Life Makes You a Hypocrite

23 juli 2019 | 13 min

We all have them. Those “absolute” statements about what we will “never” or “always” do. On this episode of the Early Accountability podcast, Kimi discusses these statements and how they can limit you from future growth if you hold onto them unnecessarily. For instance, Kimi determined shortly after her lifestyle change of 2005 that led to her losing over 100 pounds, that she would never wear shorts in public again. She was conscious of the excess skin and cellulite that were an inevitable byproduct of losing so much weight and drew the line in the sand that she could never be seen in shorts. A few years later, she had gained a bit of weight back due to life circumstances at the time and she bought a pair of “goal shorts” as a motivator to get back on track. This past June, when she was packing for her trip to the Dominican Republic, she found those goal shorts from 10 years ago and packed them. Not only did they fit, but they were a little bit too big, and Kimi ended up wearing those and other shorts many times during that trip. She felt so confident, in fact, that she took some photos of herself in shorts and even had some professional photos taken wearing shorts. The purpose of this anecdote is to demonstrate some of the ways that holding to absolute statements can hold you back in life. As you mature, change, and evolve in life, it is ok to shift some of your absolute statements to reflect who you are now, rather than who you were when you made those decisions. If this is something that you had been very public about doing or not doing and now you are rethinking your position, you might have to show some humility and admit that you were wrong or had the wrong motives. That is ok, and this is one way to prove to yourself and others the ways that you have grown in your mental state. Topics Covered in this Episode: •Mindset shifts •When life makes you a hypocrite •Be careful with absolutes •Not holding yourself back in life Connect with Kimi: https://www.youtube.com/user/KimiFitWell

EAP 77: A KID on the RUN - Blazing a TRAIL, Winning the RACE & Achieving HARMONY

15 juli 2019 | 14 min

EAP 76: Staying on Track When Your Routine Changes

8 juli 2019 | 13 min

EAP 75: Turning Limes into Limonade

1 juli 2019 | 13 min

EAP 74: Feel the Fear and Do It Anyway!

24 juni 2019 | 14 min

EAP 73: Choosing Your Winners Circle

17 juni 2019 | 18 min

EAP 72: How to Press Forward in a Storm

11 juni 2019 | 14 min

When you are facing one (or more) of the storms of life, the last thing you usually want to do is press forward. Whether you are going through the loss of a loved one, a financial crisis, unexpected employment changes, broken relationships, or anything else that disrupts your sense of calm, it can be difficult to know how and when to move forward. On this episode of the Early Accountability Podcast, Kimi outlines her 6 things to keep in mind and action items that can help you weather the storm: 1.Allow yourself “yuck days” –Feel the feelings, accept the moment you are in and validate your emotions. 2.Just because you move forward doesn’t mean you completely let go – Especially when you are grieving the loss of a loved one or a significant aspect of your life, it is important to recognize that healing looks different for everyone. Know yourself and your process, and don’t be influenced by what other people think you should do in this moment. 3.Put a stop on it – After you have given yourself the time to feel and start healing, decide on a specific day when you will shift your mindset to focus on pressing forward. The best way to do this is by literally doing something different on that day than you have been doing. Be honest and vulnerable with yourself as you work through the growing pains that come with walking through a storm. 4.Keep a broader perspective – While it is not necessarily helpful when other people tell you that good is going to come of this situation, you do need to keep this in mind. Not only will it help you put things into perspective, but it will give you hope for the future and perhaps the motivation you need to take the next step. 5.Set realistic expectations – Know that some things will take time, so you aren’t doing yourself any favors by expecting to heal or feel better before you’re really there. Be in the present moment by reflecting, stilling your mind, and being calm. 6.Pay it forward – Undoubtedly, at some point in the future, you will come across someone else who is walking through the storm you currently find yourself in. Be there for them and walk alongside them as they struggle with the doubts, feelings, and struggles that you have already faced. Topics Covered in this Episode: •Facing life’s storms •Pressing forward •Perseverance •Accept the moment •Be present and hopeful

EAP 71: How to Be Productive AND Enjoy Summer

3 juni 2019 | 9 min

EAP 70: Mindset Shifts - You Are What You Eat, Drink, & Think

28 maj 2019 | 11 min

As we wrap up this mini-series on mindset shifts during this Mental Health Awareness Month, Kimi talks through a topic she is very passionate about: you are what you eat, drink, and think. You have to make intentional and consistent decisions in these areas in order to take full advantage of the resiliency, mental clarity, and focus that help make you the best version of yourself. There are 5 specific categories of your life that Kimi recommends you focus on: 1.Exercising – It is a proven fact that people who exercise at least 2 hours per week have a higher rate of goal achievement because of their increased levels of mental clarity and self-awareness. Exercise does not have to be anything extreme, but just an activity that raises your heart rate: a YouTube workout video, gardening, yoga, and walking all qualify. 2.Eating Healthy – This goes hand-in-hand with exercising to get you moving in the right direction towards a healthy lifestyle. Recognize what works for you and how you need to plan ahead to make sure you are able to get nutrient-rich meals and not have to fall back on fast food in a pinch. Try to abide by the 80/20 rule of making good choices 80% of the time and splurging 20% of the time. Additionally, be conscious of your consumption of substances such as alcohol and tobacco and practice moderation. 3.Getting Enough Sleep – Consistently getting 6-8 hours of sleep every night reduces your risk of health problems and provides vast improvement in your mental clarity, productivity, and the quality of your work. 4.Managing Stress – Know your triggers and proactively set up safeguards to prevent stressful situations from getting to you but accept that you can’t avoid every stressor. Find a mindfulness practice such as meditation, exercising, cutting things out of your life, or unplugging that will help you cope with what is going on that you can’t control. 5.Positive Affirmations – Give yourself something positive to think about every day, whether it is something that you have done, something that you want to do, something that you are proud of, or just something to keep you moving forward and staying positive. Topics Covered in this Episode: •Mindset shifts •Developing a healthy lifestyle •Managing stress •Positive affirmations •Mental clarity and focus

EAP 69: Mindset Shifts - The Courage to Let Go

20 maj 2019 | 11 min

EAP 68: Mindset Shifts - The Power of Pause

13 maj 2019 | 9 min

EAP 67: Mindset Shifts - Preparing for the Unknown

7 maj 2019 | 11 min

EAP 66: Mindset Shifts - Moving past Disappointment, Despair, and Defeat

29 april 2019 | 11 min

Our topic on this episode of the Early Accountability Podcast is shifting your mindset to move past disappointment, despair, and defeat. These feelings can be common when you are starting something new, but they do not have to slow you down or keep you from reaching your goals. It is important to practice mindfulness and self-awareness throughout the process of starting something new, and this is especially important when you’re facing an obstacle along the way such as disappointment, despair, or defeat. Here are some specific thoughts about each of these obstacles and steps you can take to move past them: •Disappointment: oDisappointment comes from not meeting your expectations – Make sure that your expectations are realistic and attainable oStay present and recognize the source of your disappointment, but don’t stay stuck – Accept it, then move forward oOften, we have closed ourselves off to any result other than our expectations – Be open to the possibility that there might be something better than you had planned out there •Despair: oDespair usually comes from the discomfort of the unknown, which can make you feel hopeless oClear your mind and realize that you have the power to create the life you want for yourself – You are not subject to that fear oFaith is the substance of things hoped for, so you must have faith – Through positive energy and affirmations, truly come to believe in what is possible •Defeat: oDefeat comes from things not working out the way you wanted them to, especially in a competitive setting oThis may feel crippling in the moment, but it does not have to be permanent – Remember that there is always more to your journey than what you can currently see oRecount all of your victories and celebrate all of the lessons you have learned leading up to this point oPut your current situation into perspective – Take away the lesson that you need to learn and start to apply them oChoose not to dwell in this feeling – Trust the process Topics Covered in this Episode: •Mindset shifts •Mindfulness •Moving forward •Pushing past disappointment, despair, and defeat •Trusting the process

EAP 65: Did You Quit or Just Change Your Mind? Navigating Halts & Pivots

22 april 2019 | 11 min

We talk a lot on the Early Accountability Podcast about goal setting and goal activation, but are there times when it is ok to quit or stop pursuing a goal? Is that counterproductive, or could it possibly be more productive? A key factor in knowing when to keep pushing and when to stop is being mindful and in touch with your passions. Once you have established in your mind what you really want to be doing, it may become clear to you that you need to stop doing some of the things you have been working towards. Here are a few examples of times when it is in your best interest to quit or stop: 1.When your goal doesn’t align with your passions anymore. Perhaps when you set the goal, you were at a much different place in your life, and now that so much has changed, this goal isn’t something you want to pursue. It is important to recognize the distinction between the goal not aligning with your passions and just not knowing how to get started. Don’t get caught making excuses for quitting on something because of the unknowns. 2.When you were pursuing the goal for the wrong reasons. This can happen frequently when you join something that you’ve seen others doing but when it comes down to it, you just don’t have the drive to get to the finish line. 3.When it is just not the right time. In this instance, you are just putting things on pause until things fall into place or your mindset shifts so you are ready to get started. It is important to come up with a plan for when you will start this goal back up based on timing or other factors to ensure it is still a priority. Quitting is not shameful, and you do not need to feel embarrassed to talk to people about it. However, it may be awkward to tell your accountability partners or other people you were participating with that you’re moving on. The first thing to do is to get grounded and truly understand your “whys” for quitting. You will then be able to candidly talk with your friends about this change and ask them for their support as you go in a new direction. Topics Covered in this Episode: •Quitting or stopping a goal •Changing your mind •Getting grounded •Mindfulness and goal setting

EAP 64: Tips for Tracking Progress & Maximizing Your Success

15 april 2019 | 13 min

During the process of goal activation, you are sure to run into discouragements and obstacles, and maybe these cause you to feel like you aren’t making progress towards your goals. But you may be surprised how much progress you really are making, even when you don’t see it. Tracking your progress towards your goals is an excellent way to stay motivated and on track along the way. Here are the Early Accountability Podcast tips for tracking your progress: 1.Break large tasks down into smaller tasks – While you may want to lose 100 pounds in 2 years, the thought of that drastic transformation is daunting and may seem impossible. However, focusing on losing 5 or 10 pounds in a month is much easier to comprehend, and it is easier to see what choices you need to make on a daily basis to lose those 5 or 10 pounds. Then you can move on to the next 5 or 10 pounds. 2.Celebrate small victories – These don’t have to be extravagant celebrations, but they should be something out of the norm to reward yourself for accomplishing your recent milestone towards your goal. Binge watch a show, go out with friends, give yourself extra time on social media, or get your nails done – these are all great ways to celebrate. 3.Set daily goals – By tracking your progress daily, you have the opportunity to intentionally choose what tasks to do towards your goal and then look back at the end of the day and take stock of how you did and what needs to be done next. 4.Create deadlines/reminders – Take ownership of your time and foster healthy and productive habits by setting alarms, reminders, or timers to keep you on task and doing what you want to be doing. You may also find that writing yourself notes or using a visual map can help you maintain the right perspective. 5.Practice mindfulness frequently – Stilling your mind and focusing on the present moment has a way of keeping you grounded and affirming your goals and methods amidst the busy-ness of daily life. Find the right modality for you, such as yoga, journaling, exercising, or meditation. 6.Look for accountability – Research and reach out to accountability groups and networks in your geographical area and your area of need – there are plenty of groups out there if you will just look for them. Accountability partners can help you stay motivated, provide support, help you with problem solving based on their own experiences, and maintain your progress after reaching your goal. Topics Covered in this Episode: •Tracking your progress •Staying focused on your goals •Maintaining the right perspective •Reaching out for accountability support •Mindfulness

EAP 63: Stop Making Excuses & Start Reaching Your Goals

8 april 2019 | 12 min

Perhaps you’ve reached that time of the year where your new year’s resolutions have worn off, or winter was a hard season for you to stay on track, or you have good intentions of working towards your goals but something keeps tripping you up. On this episode of the Early Accountability Podcast, Kimi shares with listeners her 5 ways to stop making excuses and start reaching your goals to get the results you want. 1.Stop comparing yourself to others – There is no need to put unrealistic expectations on yourself or compare your life to those around you. Everyone is different, and even if that girl looks like she has it all together, she doesn’t. Recognize the differences between yourself and others and capitalize on the things that make you unique. 2.Conquer the fear of the unknown – By worrying about what could happen, the potential of failure, or the possibility that you are not up for the challenge, you get into a cycle of analysis paralysis and never move forward. Accept that unexpected things are going to happen, recognize that obstacles are going to get thrown into your path, and expect – rather than dread – challenges. If it helps your process, think through alternative paths you could take if things go awry and keep the right perspective on your long-term goal. 3.Take responsibility – Try not to use your past as an excuse for not moving forward in the present. You have the power to choose what you want to do and then step up and get it done. 4.Take small, adequate steps towards your goals – Stick with a realistic pace and regularly assess how things are going. Are you going too slow? Too fast? Using all of the resources at your disposal? Neglecting a resource available to you? 5.Learn from your mistakes – If and when you slip up, don’t be so discouraged that you get derailed completely from your goal. Pick yourself back up and start with a clean slate tomorrow. Focus on your strengths and let them carry your weaknesses until your weaknesses are strengths as well. Topics Covered in this Episode: •Stop making excuses •Goal activation •Adjusting your expectations •Persistence •Conquering fear

EAP 62: Sisterhood + Self-Care

1 april 2019 | 24 min

EAP 61: Picture It Possible - Visual Mapping for Goal Clarity

25 mars 2019 | 23 min

Belinda Jackson, visual strategist and founder of Picture It Possible, joins us on this episode of the Early Accountability podcast. Belinda always had a passion for art and doodled her way to many creative solutions in her own life before realizing that those skills could be paired with her experience in organizational strategy and teaching to help others. She started Picture It Possible in 2017, after establishing how her skills could solve her clients’ problems with systematic planning and change management. Belinda’s clients typically come to her when they are at a decision point regarding their product/service or their career. Struggling to decipher the way they should go, they often find themselves delaying their decisions or taking steps in the dark, but Belinda is able to come in and help. In her experience, people tend to lose sight of their end goals in the moment of struggling with a decision, but Belinda helps them put the dynamics they are considering down on paper in a way that brings them clarity they previously didn’t have. These vision maps identify imbalances and discrepancies between where they are and where they want to go, and by highlighting the accelerants and deterrents to their successful progress, Belinda’s artistic infographics provide the needed push towards execution. In a more general sense, visual mapping is often a turning point for the client because they have received so much clarity during the process. Belinda often encourages clients to create vision boards for themselves that showcase photos or quotes that they want to embody in their own lives. Taking a step back from the daily grind to evaluate where they are personally reinforces their vision casting or perhaps encourages them to shift their vision to better motivate them. Belinda offers a Plan Your Possible course on her website as well as complimentary consultation for anyone wondering if Belinda’s services could help them or their organization. Topics Covered in this Episode: •Visual strategy •Systematic planning •Organizational strategy •Clarifying your goals and vision

EAP 60: Holistic Health, Herbal Healing, & Helping Yourself First

18 mars 2019 | 12 min

EAP 59: How Self Care Helps You Reach Your Goals

11 mars 2019 | 11 min

EAP 58: Managing Stress, Decreasing Overwhelm, and Prioritizing Self-Care

4 mars 2019 | 18 min

Our guest on this episode of the Early Accountability Podcast is Elisha Beach, founder of TheMom-Forum.com blog and mom of 8. Elisha as 3 children of her own, 4 step-children, and 1 adopted child, so she has seen it all. Her husband travels a lot and has an unpredictable work schedule sometimes, so Elisha found herself responsible for the household more often than not. She eventually started having anxiety and realized that she couldn’t keep putting off her self-care until she “had time”. She needed to find ways to manage stress, decrease overwhelm, and prioritize her self-care. Elisha knew that she thrived in community, so she started the Mom Forum Facebook group. Before long, she pulled together the first Mom Forum event and started a personal blog focused on moms themselves rather than on their kids. She found that many other women out there could relate to her struggles with burnout and the guilt that she had felt previously when she had prioritized her self-care. Elisha says that the key to prioritizing self-care is to put it on your to-do list and actually schedule it in as a part of your routine, perhaps early in the morning, later at night, or during your lunch break. Elisha’s non-negotiable self-care practice is eating nutritious meals three times a day and she has also found that by getting up before her kids to and getting herself ready first, the mornings are much more pleasant and less chaotic. Some other helpful self-care routines are drinking plenty of water, working out, meditating, and scheduling doctor’s appointments. Most moms have trouble asking for help or being honest with their partner about their needs. A key to prioritizing self-care is to communicate with those around you before you get down the road of stress and overwhelm. Elisha has built a community on social media to this end, and she has also started a podcast as well as hosting quarterly events and annual mom retreats. For more information about The Mom Forum and to get a copy of Elisha’s self-care workbook, check her out at the links below. Topics Covered in this Episode: •Self-care for moms •Building a community of support •Reducing stress •Taking charge of your life and household

EAP 57: Planning for Self-Care and Success

25 februari 2019 | 16 min

Aisha Moore, health educator and founder of Self-Care by Aisha, is our guest on this episode of the Early Accountability Podcast, and she had several gems to share with listeners about stress management and erasing chaos in their lives. Aisha’s commitment to helping women recognize the signs of burnout and combatting stress originated from her own experience with burnout several years ago. At that time, she was exhibiting many of the physical signs of overwork and overstress that lead to burnout, but she did not recognize that anything was going on until she had what she later realized was a panic attack. She was able to take some time off of work to focus on her mental and physical wellbeing, and she comprehended that other women were struggling with burnout without their knowledge and they could use her help. Aisha shares that some of the initial signs of burnout are not things that most people would think about: chaos and lack of order in your daily life (things such as losing your car keys or running out of gas in your car) and having a messy living situation (constantly having a mountain of dirty laundry or dishes). If you do not have time to keep these basic life elements organized and taken care of, this is a sign that you have too much on your plate, and more important things are likely falling through the cracks as well. The first steps to getting order back in your life are doing a self-care and energy audit to determine what elements of your daily life are depositing energy and withdrawing energy from you, and what your overall balance looks like. Once you have an accurate picture of how the things you are doing are affecting you, you can take active steps to regain some of your balance by letting go of things that are draining you and picking up more of the activities that fill you up. Many people assume that “self-care” just means getting manicures and massages, but the root of self-care is making yourself a priority and investing in your foundation. Having a handle on your schedule and commitments will help you personally and professionally, solving or reducing the problems that have been piling up. Honestly evaluate how you are doing and only commit to what you have energy to do. Aisha has a lot of resources on her website to help you in this journey towards self-care, including a free self-care plan workbook, and she also provides group and individual coaching, in person and online. Be sure to check out her website for more information. Topics Covered in this Episode: •Self-care •Maintaining your energy bank’s deposits and withdrawals •Avoiding burnout •Warning signs of burnout Free Self-care Template: www.selfcarebyaisha.com/freegift

EAP 56: Are You Truly Ready to Change Your Behaviors & Bad Habits?

18 februari 2019 | 11 min

EAP 55: How to Bounce Back From Failed New Year's Resolutions

11 februari 2019 | 15 min

During this episode of the Early Accountability Podcast, Kimi is checking in with listeners to see how their resolutions and goals are going this year. She provides some vital perspective and tips for getting back on track if things haven’t been working out as you wanted them to. In fact, US News reports that 80% of New Year’s Resolutions fail by the second week of February, so it is likely that one or more of your resolutions have made you part of this statistic. Here are Kimi’s tips for bouncing back if things have not gone as planned: 1.Get grounded – Take a beat to reflect on what has happened recently and practice mindfulness before trying to move forward. 2.Don’t dwell on what is going wrong – Once you have learned from the past, move on from it. You can’t change anything that has already happened, but you can decide what to do next. 3.Look at your “why” – Evaluate your motivations for setting and working towards your goals. Are those goals in alignment with you and your passions? Is this the right goal but the wrong time? Is this the right time but the wrong goal? It is ok to change your mind and reframe your goal, and it is also ok to start your goals during a different time of year. 4.Make adjustments so you can succeed – If you are being prevented from reaching your goals because of a lack of time or resources, change your system to take advantage of productivity hacks and time maximization. 5.Lean in on your support system – Hopefully, you have people in all areas of your life who are holding you accountable. Reach out to them to talk about your struggles and ask them to help you get where you want to go. 6.Look at the long-term – Don’t let yourself get tied up and overwhelmed with the small details leading up to your goal right now. In this moment of renewed focus and determination, pay attention to the end goal. Topics Covered in this Episode: •New Year’s Resolutions •Goal setting and adjustments •Being true to yourself in goal-setting •Mindfulness and reflection •Why resolutions and goals fail

EAP 54: The Best of the Best: Favorite Guest Clips From the Past Year

4 februari 2019 | 38 min

On Part 2 of the 1-year celebration of the Early Accountability Podcast, Kimi shares clips from episodes that were particularly impactful to Kimi or her listeners. If you missed any of these guests when they came on the podcast, be sure to go back and listen to glean all of their shared knowledge and experiences! We’ve included time stamps in these show notes for your reference. 1:19 - The first group of impactful podcast guests is “Resolutions 2 Results”: people who specialize in planning, executing, and limiting distractions to help them achieve their goals. •2:19 - Jenna Faye talked with us about manifesting your dreams, gaining the clarity you need, and taking inspired action. •3:09 - Amiyrah Martin shared about using time blocking as a way of planning to succeed. •4:44 - Meico Whitlock described using mindfulness to limit distractions and cut down on technology consumption. •6:01 - Amber Cabral guided listeners through her process of execution in her tasks and goals. 6:48 – The second set of guests have overcome life’s setbacks, trauma, and grief, and they are using their experiences to encourage others. •7:27 - Robin Clark demonstrated the power of forgiveness when she publicly forgave the person who raped her, and she has lived her best life ever since. •9:15 - Vanessa Lemaistre lived through childhood abuse and then lost her young son unexpectedly, but she has overcome her circumstances and chooses to be positive and believe in herself. •11:09 - Zana Williams lost her father right before she started law school, and she continues to work hard in his memory. •14:42 - Maya Tyler tragically became a widow at a young age, and now she is intentionally empowering herself and others to be who they want to be. •17:01 - Kina Fields has gone through depression, anxiety, and addictions along her path to find meaning, and she has found healing and hope through art. She uses her story to remind us that we never know what someone else is going through, and it is best to be empathetic and caring at all times. 22:14 – The third set of podcast guests use their platforms to advocate for justice and inclusivity, making Kimi think of them as the “Social Impact with Swag” group. •22:56 – India Rias Thompson started a blog with her wife to destigmatize the black LGBT community and combat discrimination. •25:52 - LaDeia Joyce is HIV positive, but she chooses not to be negative about life. Instead, she encourages everyone to know their status and break down the misconceptions they may have about HIV. 28:02 – One guest has stuck with Kimi as having the “Most Transformative Lifestyle Change” by overcoming his circumstances and using his experience to help others rise above as well. •28:52 - Justice Wali grew up in the South Side of Chicago and ended up being involved with a gang before he found a way out of his situation and learned the power of shifting your mindset. He now coaches others, including at-risk youth, about the power of their minds and their potential in spite of their circumstances. 33:08 – And finally, Kimi shares her favorite clip of the podcast so far. •Kina Fields, on the topic of how to handle a relapse in your behavior, gave us this gem: “Be kind to yourself.”

EAP 53: 1 Year Anniversary Special (Part 1)- Lessons Learned In a Year of Podcasting

28 januari 2019 | 12 min

EAP 52: The Power of Your Accountability Circle

21 januari 2019 | 12 min

EAP 51: 3 (More) Reasons Why You Aren't Reaching Your Goals

14 januari 2019 | 22 min

On this episode of the Early Accountability Podcast, Kimi continues her series on goal activation and the reasons why we fail to reach our goals. During the last episode, Kimi provided 3 reasons why people do not achieve their goals: (1) the wrong reasons, (2) lacking accountability, and (3) avoiding becoming uncomfortable. Kimi’s next 3 reasons are: 1.You are refusing to walk in your purpose. You might know exactly what you should be doing, either because you recognize your God-given talents or others have told you, but you are refusing to do it. Even if it is uncomfortable or unpredictable, you should be using your knowledge and experience to help others who are following in your footsteps. 2.You don’t want to put in the work. It is sometimes easy to plan to do something, but when the rubber meets the road, you just don’t want to commit any time or effort into it. You can’t say that you want to be more financially secure but refuse the notion that you should get a second job. The quality of follow-through is a difficult one to develop, but it will serve you well throughout your personal and professional lives once you commit to it. 3.You don’t want to change your inner circle. As your plans and goals change throughout your life, it will become necessary to surround yourself with new people who are on a similar life journey. This doesn’t mean that you have to completely ditch your longtime friends, but you should take advantage of the benefits that having a diverse inner circle can bring. People who don’t look, sound, or think like you but have similar goals can be very helpful to your growth and development. On the other hand, if you find that some of your friends have goals or values that are contrary to where you want to go, you should have the strength and integrity to distance yourself from them. Topics Covered in this Episode: •Goal activation and the roadblocks that sometimes get in the way •Being true to yourself and your purpose •Diligently putting in the work to reach your goals •Intentionally crafting your inner circle

EAP 50: 3 Reasons Why You Aren't Reaching Your Goals

7 januari 2019 | 14 min

On this episode of the Early Accountability Podcast, Kimi continues the series on goal activation by discussing the main reasons why people do not reach their goals. Setting goals is important for personal and professional inspiration and motivation and provides the tools needed to overcome adversity. 1.Setting the wrong goals for the wrong reasons. It is critical for you to recognize your “why” and analyze if you have the right motivations in your goal setting. If you set a goal based on pleasing others, fitting in, or having a “social media ideal” life, you will not be personally satisfied or fulfilled, so you should start out by setting goals for the right reasons. 2.Lacking accountability. When you set long-term and short-term goals, you should build in some checkpoints along the way that will allow you to gauge your progress and make any necessary adjustments. A great way to do this is by talking with your goals with a coach, trainer, accountability partner, or group that will check in with you and help you stay on track. Additionally, blocking off time on your calendar to commit to your various goals and assigning deadlines to the items on your to-do lists will create an element of passive accountability and make your goals seem more achievable. 3.You don’t like to be uncomfortable. Good goals will challenge you to get outside your comfort zone, because that is where you can truly grow. The more you step out and choose to be uncomfortable, the more confident you will be and the less you will listen to those around you who intentionally or unintentionally discourage you as you strive towards your goals. Establishing a mindfulness practice such as meditation, exercise, journaling, or spiritual activities will help you keep your emotions in check as you change internally. Topics Covered in this Episode: •The main reasons why people don’t reach their goals •Setting the right goals for the right reasons •Establishing an accountability system •Overcoming discomfort to grow, change, and achieve •Activating your goals

EAP 49: Resolutions Into Results - How to Make ALL Your Goals a Reality (in 2019).

31 december 2018 | 15 min

EAP 48: Making Positive Lifestyle Changes with Grace

24 december 2018 | 16 min

EAP 47: Performance + Mindset Hacks for High Achievers

17 december 2018 | 19 min

EAP 46: Rewriting Your Story + Manifesting Your Dreams

10 december 2018 | 18 min

EAP 45: Revealing Your Essence + Becoming Your Most Authentic Self

3 december 2018 | 16 min

EAP 44: Dating with an Edge

26 november 2018 | 17 min

EAP 43: Finessing Family, Fun, and Frugality

19 november 2018 | 20 min

EAP 42: Destined to Teach + Make Global Impact

12 november 2018 | 15 min

EAP 41 : The Art of Being Mindful

5 november 2018 | 38 min

EAP 40: Unapologetically Living a Purposeful Life

29 oktober 2018 | 17 min

EAP 39: Creating a "Work From Anywhere" Lifestyle

22 oktober 2018 | 18 min

EAP 38: Preparing for a Healthy Marriage While You're Single or Still Dating

15 oktober 2018 | 16 min

EAP 37: The ABC’s of Being a Better Citizen

8 oktober 2018 | 22 min

EAP 36: When the Spirit Forces You to Move-Making a Beautiful Melody Out of Life's Unpleasant Noises

1 oktober 2018 | 20 min

EAP 35: Strategic Marketing for People Who Serve

24 september 2018 | 16 min

EAP 34: Finding Meaning + Making Money - Creating the Career You Want

17 september 2018 | 24 min

EAP 33: Storytelling to Get You the Job or Career You Want on LinkedIn

10 september 2018 | 31 min

EAP 32: Moving Past Layoffs and Claiming Your Dream Career

3 september 2018 | 14 min

EAP 31: Choosing to Win After a Great Loss - A Widow Masters the Art of the Bounce Back

27 augusti 2018 | 16 min

EAP 30: Loving + Raising High Achieving Children

20 augusti 2018 | 15 min

EAP 29: A Girl With Goals on the Rise - The Importance of Clarity, Motivation, & Accountability

13 augusti 2018 | 14 min

EAP 28: HIV Positive and Refusing to Live Negatively

6 augusti 2018 | 16 min

EAP 27: Claiming Your Story, Curating Your Persona, and Crafting the Perfect Pitch

30 juli 2018 | 18 min

EAP 26: Perfecting Your Digital Marketing + Visual Strategy

23 juli 2018 | 12 min

EAP 25: Ex Gang Member Evolves into an Urban Life Coach - Refusing to be a Victim of Circumstances

16 juli 2018 | 17 min

EAP 24: Off the Web & Into the World - Turning a 150k Member Facebook Group Into a Massive Movement

9 juli 2018 | 24 min

EAP 23: Quitting Your Job & Owning Your Signature

2 juli 2018 | 17 min

EAP 22: Becoming a Love Coach After Divorce

25 juni 2018 | 14 min

EAP 21: Invest In Your Wealth & Financial Wellness

18 juni 2018 | 17 min

EAP 20: Unlocking Your Purpose + Tackling Your Goals

11 juni 2018 | 13 min

EAP 19: Adjusting Your Strategy During Life's Setbacks

4 juni 2018 | 17 min

EAP 18: Branding Your Battle

28 maj 2018 | 19 min

EAP 17: Navigating School Difficulties & Response to Intervention

21 maj 2018 | 15 min

EAP 16: From Rape Survivor to Entrepreneur

14 maj 2018 | 21 min

EAP 15: Achieving Career Success + Wellness

7 maj 2018 | 14 min

EAP 14: Becoming a Mindful and Effortless Eater

30 april 2018 | 17 min

EAP 13: Defining Success and Creating Opportunities

23 april 2018 | 23 min

EAP 12: Fulfilling Your Life Purpose + Becoming a Mindful Techie

16 april 2018 | 22 min

Kimi Walker's guest on this episode of the Early Accountability podcast is Meico Whittlock, founder and CEO of the Mindful Techie, an organization that helps high-achievers reclaim their time and refocus on their life purpose. Meico uses his experiences on the brink of burnout to coach individuals and organizations on the topics of reducing digital distractions, reclaiming work/life balance, and refocusing on their purpose or mission in life. Meico identifies two key tools in this shift in perspective: (1) deciding to live in a way that will fulfill your own life purpose, rather than in reaction to other people’s priorities, and (2) a very helpful Gmail tool that helps you spend less time in your inbox. It is easy to view your inbox and your calendar full of meetings as someone else’s to-do list for you, but Meico recommends shifting your mindset when an email comes in so that you see it as a way to fulfill your purpose rather than someone else’s. In Gmail, Meico uses the “when inbox ready” plugin that allows you to hide your inbox until you are ready to see it and then it provides you with metrics about how long and how many times you access your inbox over a specified timeframe. The three life-changing questions that Meico wants us to ask ourselves are: (1) What am I grateful for? (2) What would I do if I knew that I couldn’t fail? (3) What will people say about me after I die? The answers to these questions can either affirm that we are on the right path or alert us that we have strayed from our life purpose and we need to evaluate our vision and priorities. The items that we put on our calendars are the items that take precedence over everything else, so be sure to schedule time for what is important to you. Topics Covered in this Episode: •Meico’s tools for focusing on your life’s purpose •The three key questions to ask yourself about your life’s purpose •How to still be able to spend time on social media without feeling guilty •Multitasking is a myth

EAP 11: Melissa's Story

9 april 2018 | 28 min

EAP 10: Conquering Law School in Her Father's Memory

2 april 2018 | 18 min

EAP 9: Conquering Depression, Anxiety, and Addiction Through Art

26 mars 2018 | 24 min

EAP 8: How to Successfully Start a Non-Profit

19 mars 2018 | 19 min

EAP 7: Prioritizing Healthy Relationships

12 mars 2018 | 16 min

EAP 6 – Inclusivity, Influence, and Passion Projects

7 mars 2018 | 26 min

EAP 5: Activating Soul Empowerment After Abuse and the Loss of a Child

5 mars 2018 | 17 min

EAP 4: Moving Up the Corporate Ladder

26 februari 2018 | 16 min

EAP 3: The Journey from Corporate Manager to Execution Coach

26 februari 2018 | 17 min

EAP 2: How to Transform Through Your Tribulations

25 februari 2018 | 13 min

EAP 1: What is Early Accountability?

31 januari 2018 | 6 min

Early Accountability

The Early Accountability Podcast transforms Dreamers into Doers and Visionaries into Victors through goal activation strategies that abandon excuses, jumpstart motivation, and ignite results.

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