What Comes Next

Season 2 Kickoff! After a short break, I’m back with big life updates—think wedding bells, honeymoon adventures, and a new chapter full of surprises (hint: it’s one you’ll want to stick around for). This season is about honest conversations and real reflections on the transitions ahead—sharing both the exciting moments and the challenges that come with them.

I don’t usually watch golf… but something about this year’s Masters had me locked in. After 17 appearances at Augusta and over a decade since his last major win, Rory McIlroy finally completed his career Grand Slam—and I couldn’t stop thinking about what that kind of persistence really takes. In this episode, we're diving into the fire that lit up in me watching Rory’s win, and what it sparked around vision, failure, and showing up. We’re talking about the power of finding that "thing" that matters enough to keep showing up for—no matter how long it takes, how many times you fall short, or how many people have something to say about your journey. If you’ve been questioning your path, feeling behind, or doubting whether it’s “worth it”… this one’s for you.

In this week's episode, we’re diving into the deeper meaning of having your own back—beyond the Pinterest quotes and pep talks. As a life coach for women, I want to unpack the reality that this isn’t about becoming hyper-independent or doing everything on your own. It’s about intentionally creating a space within yourself that feels like home. A place where you can return to no matter what’s happening around you. We’ll talk about how having your own back is a practice—one that takes time, attention, and self-trust. It’s what allows you to step fully into the arena of life and play all out, even when things get messy. And it’s also what helps you delegate, receive support, and still hold steady when things don’t go as planned. This episode is your reminder that being grounded in yourself doesn’t mean doing it all alone—it means knowing you’ve got you, no matter what.

Time won’t wait for you to feel ready—so why are you? This episode dives into the power of coaching, the urgency of change, and why The Independent Collective was created: as a space for women who are done waiting and ready to step into the life they were meant for. With one-on-one coaching and a high-energy community, this program offers the structure, support, and challenge you need to break free from ordinary and step into extraordinary. This is your invitation. The only thing left to do? Say yes & I'll see you on the inside. Already ready? Click the link to book your Free Discovery Call today! Link: https://calendly.com/sydneycawveycoaching/the-independent-collective

In this weeks shorty episode, we’re diving into the fears, doubts, and whispers that try to hold us back. If you’ve ever questioned whether your voice, your dreams, or your ideas truly matter—this is for you. Even if just one post, one step, or one decision makes a difference for someone (including your future self), it’s worth it. Let’s talk about trusting yourself, pushing through the uncertainty, and believing that what you have to offer is valuable—because it is.

This episodes sound quality is a fairly accurate representation of where we're at generally right now... all over the place but still gets the job done! This week I'll share more of my real-time processing of just feeling "off" and "not like myself" recently. Some days are great and I can step up and kill it; some days I barely recognize myself and wonder how to get back to the version of me I can feel buried somewhere inside. In this episode I talk about how I've come to recognize when I'm actually ready to see and hold whatever I'm going through and understand what it is I'm needing in order to process and let it pass vs when I just need to sit with it and allow myself to feel it (I call this the "if you tell me to breathe or find a positive outlook right now I will light you on fire" phase). So- if you've felt off or lost or lonely or irritated or isolated or just not like you... I made this for you. For us, really. See you on the inside, my dear.

**Episode Title: "Be the Warrior in the Garden"** In this episode, we unpack the wisdom behind the saying, *“It’s better to be a warrior in a garden than a gardener in a war.”* True strength isn’t about constant battle—it’s about preparing yourself so that when challenges arise, you have the *option* to respond with power, grace, or both. We’re talking about financial resilience, emotional strength, physical health, and relationships—doing the hard, uncomfortable work now so you’re never caught unprepared. Whether it’s in your marriage, your career, or your personal growth, waiting until crisis strikes is too late. Train before the battle, so you can move through life with confidence, kindness, and strength. Tune in and learn how to cultivate the warrior *before* you need them.

I am absolutely delighted to introduce our very first guest on the What Comes Next Podcast- Haley Wienke! Haley and I went to college together and I've had the privilege of knowing her and having a front row seat as she became an entrepreneur, bought an actual gym and began building her brand from the ground up. Now, after recently becoming a momma, she's bridging the gap between health and wellness and everything motherhood. Whether or not you've just started thinking you may want kids someday, are actively trying for a family, are currently pregnant or are newly postpartum- she's got you covered and in this episode we take a deep dive into why every single stage is important and it's never too late (or too early) to start putting yourself, your health and your mindset- first. Enjoy! Find Haley on social media at @revive_wmn (business/coaching page) and halwink_fit (personal page)

We're changing it up this week, my friends! Today's episode is more of a short-form (for me) episode that's meant to get you fired up for the rest of the week and beyond. I'll share a quote that hit home with me that talks about needing to be consistent before you can become exceptional (or happier/more confident/successful/fit etc...). I'll shed some light on the not-so-pretty process of growth, discipline and reliability and share tools that help me work towards being more consistently.... consistent. Let's begin!

Welcome back and Happy New Year, my friends! Whether you love resolutions or prefer a different approach, this episode offers practical tools to start your year right. I personally haven't been a resolutions gal for quite a few years now, so if you aren't either but are still looking for a way to reset or re-calibrate as we head into a new year, I’ll share two transformative questions designed to spark clarity and direction. If you are of the goal/resolution-oriented persuasion, I’ll outline 5 key areas to inspire your goals if you feel stuck or overwhelmed by the big question: "What do I want to do this year?" I can’t wait to see and share all the possibilities this year holds for you, me, and us. Let's start here!

The holidays are here, and with them come the pressures of spending and giving—often at the expense of our financial peace. In this episode, we’re rethinking our relationship with money. Let’s explore how to shift from seeing money as a necessary evil to embracing it as a tool for empowerment, even in today’s challenging economy. Whether you’re navigating gift-giving, budgeting, or those lingering feelings of guilt around spending, this conversation is here to support and inspire you. Tune in for access to the question that I've used lately to create a fresh perspective and help me navigate my spending habits this holiday season.

Hey there, beautiful people. I have something special for you this week because, honestly—holidays can be *hard*. Between the endless to-do lists, navigating family dynamics, travel, schedule coordination and trying to meet everyone else’s needs, it’s easy to feel drained, distant, and just plain exhausted. Add any big life changes on top of that- good or bad- and you've got a recipe for overwhelm and burnout. But here’s the thing: you don’t have to spend another holiday season just surviving. I’m offering you something special—a **free 60-minute call** designed to give you a moment to breathe, reset, and reconnect with *you*. This isn’t a sales pitch or a gimmick- there will be no strings attached. This space is designed for you to feel seen, heard, and challenged in all the best ways. I believe in your ability to create a holiday season that feels peaceful for *you*— no matter what season of life you're in right now. Joyful, Jolly, Melancholy, Hurting, Tired or all of the above- gift yourself 60 minutes to focus on yourself this season. No judgment. No pressure. Just one human to another, holding space for whatever you need. Are you ready to feel a little lighter this season? Let’s make it happen. ❤️ Scheduling Here: https://calendly.com/sydneycawveycoaching/30min

In this episode, we dive into the small, but mighty ways you can start implmenting to WinYour Day—whether that means arriving early for work, keeping your cool when your patience is tested, or finally reaching out to an old friend for a much-needed catch-up. As a life coach, it's my job and my honor to peel back the curtain and show you how these seemingly simple actions can have a huge impact on your mindset, your energy, and your overall well-being. You don’t have to conquer the world to feel like you’re winning. Tune in for practical tips on how to make each day work for you and create more moments of personal victory (we also talk about cows and buffalo in a pretty cool analogy- but I won't spoil that part).

In this week's episode, I’m walking you through a simple 4-step process I created to help you regain control when you find yourself in emotional turmoil. Maybe for you that's yelling at your kids or spouse/partner, compulsively eating or scrolling social media, spending money on things you don't need (but know would look reeeally cute in the guest bathroom next to the faux ficus you also bought on a whim)... We all have those moments where fear, scarcity, anger, anxiety or boredom take over, and suddenly, we're no longer in the driver's seat of our own lives. Sound familiar? Here's the good news: you can stop that downward spiral, calm your nervous system, and take charge of those emotional “drivers” before they run the show. This process will not only help you de-escalate the situation in front of you, but it will also start to rewire that fight-or-flight response that knocked you off track in the first place. Next time life throws a U turn your way, you'll be able to navigate with patience and skill rather than flooring it and livin' on a prayer. Let’s get you back in the driver’s seat—together! Tune in and let’s take this one turn at a time.

Do you ever find yourself wishing for more time, money, or space to finally get things moving? Maybe it’s “If I could just work part-time” or “If I could just make a little more each month, life would be easier.” Trust me, I’ve been there. But the real opportunity is already here, in this moment. In this episode, we explore how to honor and make the most of the time, energy, and resources you have *right now*. Instead of waiting for life to give you more, I'll show you how you can begin to take on the circumstances in front of you with intention, determination and a little bit of that "challenge accepted" mindset we all know and love. Once you learn to optimize what you've already got, you create space for the new opportunities you’ve been hoping and waiting for. Don’t forget to subscribe and leave a review if this resonates with you—let’s keep growing together!

In this episode, we’re tackling a feeling so many of us know all too well—that deep, heavy sense of being *the problem* in your personal & platonic relationships. If you’ve ever felt like you're carrying the emotional burden, like it’s always on you to change or fix things just so everyone else can be okay, this is for you. Here’s the truth: you only feel this way because of how deeply you’ve healed and how much awareness you’ve cultivated within yourself and the capacity for empathy you have. I’ll guide you through recognizing the real pain points, showing you how to use these moments as mirrors to grow, not as walls to hide behind. Together, we’ll explore how to take full responsibility for your emotional well-being, how to reclaim the power you’ve always had AND how to offer that same power and responsibility to those around you who may just need an extra nudge. You’re not the problem—you’re the catalyst for change. Tune in for the clarity and connection you deserve.

In today’s episode, we’re talking about what it really means to become unstoppable. It’s not about having all the answers or never facing challenges—it’s about learning to control the things no one else can take from you: your mindset, your character, your transparency, and how you show up every day. We’ll chat about why mastering these key areas not only makes you resilient and allows you to thrive in your own life, but in doing so you also become better equipped to hold space for and allow the same to happen in others around you. So, if you're ready to tap into your unstoppable power, let’s dive in!

In today's episode, we dive into a powerful analogy that’s simple yet profound: when life knocks you around and the pressure builds, you’re going to "spill" whatever you’ve got in your cup. If you had coffee, that’s what spills—not tea, not water, not wine. And in life, the same goes for our emotional state. When things get hard, what spills out of you? We’ll explore how life’s hardships act like a mirror, showing us what’s beneath the surface. If your cup is filled with fear, anger, or judgement, those are the emotions that will overflow when things go wrong. But if you’ve worked to fill your cup with resilience, humility, acceptance, and curiosity, that’s what will spill over, even in difficult times. Join in as we discuss how to intentionally fill your cup with the qualities that will serve you best, especially when life gets messy. Because sometimes, the real work isn’t avoiding the spill—it’s making sure what’s inside is something you can be proud of.

Change can be one of the most challenging experiences we face, often leaving us feeling uneasy and uncertain. In this episode, we explore why change is so uncomfortable and why our brains resist it, even when it’s necessary for growth. We’ll dive into the psychology behind this discomfort, share strategies to navigate the emotional turbulence, and discuss how to transform that resistance into a powerful tool for personal transformation. Whether you're facing a small shift or a life-altering decision, this episode will help you understand and embrace the discomfort that comes with change.

In this episode, we dive into the reality of the price you "pay" for daring to be different, wanting change, or stepping away from a familiar lifestyle. We’ll explore the mental energy that can be saved by getting crystal clear on what you are and aren't willing to feel, sacrifice, endure, or give up on your journey—whether it's in pursuit of improving your physical health, increasing your financial intelligence, or deepening your self-trust. Knowing what you're up against can help you stay (at least a little) more sane and focused when the bills come due for your dreams. Tune in to learn how to navigate the cost of change and stay true to your goals.

This week, I’m excited to share two movements that I have almost every one of my patients work on. As a physical therapist and life coach, I see the mind-body connection play out up close and personal every day. Working with patients of all ages, abilities, and personalities, it’s fascinating to see how these exercises can boost confidence, promote independence, and change attitudes toward time and aging. If you find this episode helpful, please like or share it with others who could benefit from these movements!

In this week's episode, we delve into the profound connection between our subconscious wounds and the triggers that reveal them. As a life coach for women, I emphasize the importance of self-discovery and taking responsibility for our emotional responses. Today's episode will help you learn how to identify and understand what provokes you, uncover hidden patterns, and realize that it's not others' job to avoid pushing your buttons, but rather your responsibility to recognize and remove them altogether. This episode offers insightful prompts to help you stop outsourcing your stability and start providing for your own emotional needs, empowering you to lead a more balanced and fulfilling life.

In this episode, we dive into the crucial concept of understanding the "why" behind our self-sabotaging behaviors. As a life coach, I've witnessed how every habit, good or bad, serves a specific purpose in our brain. By identifying the core need our negative habits are addressing (stability, comfort, pleasure, security, acceptance, etc.) , we unlock the secrets to why these habits persist. Understanding this allows us to find healthier, more constructive ways to meet those needs. Tune in as we explore practical strategies to break free from self-sabotage, empowering you to create lasting, positive change in your life. Don't miss this essential discussion on overcoming self-sabotage and achieving your goals. I'll see you on the inside!

In this weeks episode, we dive deep into the essential skill of staying emotionally present with yourself and others during challenging times. Learn practical strategies for maintaining emotional resilience, fostering deeper connections, and navigating life's ups and downs with grace and strength. Join me as we explore how to stay grounded, supportive, and true to your values when the going gets tough. Whether you're facing personal struggles or supporting loved ones through theirs, this episode will equip you with the tools to stay emotionally engaged and empowered.

In this empowering episode of What Comes Next, join me we delve into the transformative power of understanding that past events and causes don't have to define who you are or how you show up today. Discover practical strategies to break free from old patterns, release emotional baggage, and embrace a future filled with confidence and possibility. By reframing your mindset and letting go of past limitations, you can unlock your true potential and start living the life you deserve. Tune in for inspiring insights, actionable tips, and a fresh perspective on creating a vibrant, fulfilling present and future. Don't let your past hold you back—it's time to cause your own effect

Join me in this weeks enlightening episode as we dive into the intricacies of procrastination, or what I refer to as "The Spin Cycle". Discover the psychological triggers behind procrastination, learn practical strategies to break free from this habit, and implement effective time management and new thought techniques to boost productivity. Whether you're struggling with procrastination or seeking ways to enhance your efficiency, this episode offers valuable insights and actionable tips to help you regain control over your time and achieve your goals. Tune in to turn procrastination cycles into powerful moments of progress and success!

In this week's episode, we explore the critical difference between showing genuine confidence and appearing cocky or arrogant. This episode shares practical strategies for embracing self-worth, communicating with poise, and inspiring others with your authentic confidence. Packed with empowering insights, this episode will help you shine without the fear of feeling cocky or being "too much". Tune in now and transform your presence! Don't forget to rate and review this episode to share how it inspired you!

In this week's insightful episode, we delve into the crucial skill of self-regulation in the face of overwhelming circumstances. As a life coach dedicated to empowering individuals, I'll guide you through a powerful mindfulness technique to regain control when life feels chaotic. Together, we'll explore how to identify triggers, cultivate resilience, and harness the power of mindfulness to foster inner peace and clarity. Whether you're navigating career challenges, personal setbacks, or everyday stressors, this episode offers invaluable tools to help you thrive amidst overwhelm. Tune in and empower yourself to lead a balanced and fulfilling life.

In this episode, we delve into the subtle yet profound art of creating moments that resonate deeply with ourselves and others. I recorded this episode on my 31st birthday and, now more than ever , I'm learning to understand that intentional actions and thoughtful gestures can transform everyday interactions into cherished memories. Whether you're planning a special event, nurturing relationships, or seeking to make a difference in the world, today's episode offers actionable advice to help you create moments that inspire, uplift, and resonate long after they occur. Tune in and discover how simple acts of intentionality and mindfulness can pave the way for a more connected and fulfilling life.

In today's episode, I'll share two simple tools you can implement when you're feeling triggered, anxious or just out of control of your nervous system. We'll talk about the importance of being able to come back to your body, get out of fight or flight and, most importantly, begin to create a sense of confidence and trust within yourself that you're able to manage your state and system no matter what life throws your way.

In a society where over 5 billion people have access to and use social media (over 62% of the population, fun fact), we fall into the "compare and despair" trap more easily now than ever before. Before I found coaching I'd often find myself asking the question, "How would so-and-so show up here?" or "How would THEY do this?". Today, we'll talk about shining that investigative light right back on you. We'll talk about learning how to start relying on yourself to have the answers and how tapping into this "highest" or "best" version of you NOW, can be the catalyst for change that you've been looking for in other people. Give it a listen and I hope you enjoy!

In today's episode, we'll discuss how to identify which thoughts are TRULY creating your results and how to start "driving your own cart" in your life. Enjoy!

Looking at life from a 50/50 perspective- there are going to be times that simply feel bad. Death happens. Pain happens. Heartbreak happens. Overwhelm, disappointment, anger, depression and life in general- all happen. In today's episode, we'll discuss how you can experience and allow those moments, without becoming them or allowing them to become you and your identity. We'll talk about how to change your direction and your daily approach, without stopping or giving up. Even when everything inside you tells you that you should. My goal in sharing this podcast is to create a space that feels honest and authentic. To share the good days and "easy" tools, as well as being able to talk about the hard days and the tough stuff. This is a tough stuff episode but my hope is that you're able to find a nugget of something that resonates and use it to keep holding on until this storm or the next one, passes. Listen today or save it for later. Whatever you do, just. don't. stop.

This week's topic is one very close to my heart. As a recovering people pleaser and someone who has a strong tendency to make sure everyone around them is okay, learning to let people have their own experiences and opinions of me was incredibly difficult- until it wasn't. In today's episode, I'll walk you through what it feels like to be able to expand the space you're able to hold, not only for yourself, but for others as well. I've included the 2 step process I used in hopes that you're able to use it and/or make it your own. Now, let's learn how to let people be wrong...

In today's episode we talk about the ultimate decision: what to do, when you don't want to do, what you need to do. There's a very simple thought shift that I'll offer today that allows you to take a step back, get out of resistance and drop into a place where you're able to make an intentional decision that will move you forward and farther down your to-do list. I'll also touch on the power in knowing the difference of when to prioritize and power through tasks and knowing when it's time to change up the game plan so you don't burn yourself (and your health) out unnecessarily.

Choosing growth is a difficult path in and of itself. It challenges everything and every part of you that you know and have known up to this point in your life. Choosing different- is hard. Choosing to see and truly get to know yourself- is scary. Even then, that isn't always the scariest place to grow. Sometimes, the scariest place to grow, and to practice your growth, is in front of those you know. Tune in to today's episode for three tips on how to navigate friends and loved ones when the new version of you, no longer matches up with who others thought they knew.

This week we get to dissect the age old question of whether or not the goal that we want- whatever that may be- is worth the sacrifice we will have to endure in order to get it. Traditionally, this is a very outcome oriented ; we take on a "do what ya gotta do to get the job done" mentality. What I want to offer today is that we leave so much room for growth and expansion on the table when we take this approach. In this episode, I'll talk about why the traditional method can actually work against how your brain is biologically wired, and give you three simple steps that have the potential to break you out of cycles that have never truly worked in the first place.

It can be incredibly difficult to not be where you want to be: professionally, personally, healthwise etc... As humans, our brains like to tell us that once we get to the proverbial "there", things will be better. We'll feel better, have more time, more money, be happier- the list goes on. In today's episode, I want to challenge that viewpoint and give to the tools to feel how you want to feel THEN... right NOW. Today I'll share a simple practice that can have immediate and powerful results. I hope you enjoy!

Knowing how to "win" an argument or disagreement in your life can open a lot of doors. It has the ability to completely change the depth in which you know yourself, how you view others and it can revolutionize how you communicate your needs and wants. In today's episode, I'll give you a three step process to make sure you're always working to show up as the best and most authentic version of yourself, so that you "win" everytime- no matter what. Take a listen!

This week's episode has a very special place in my heart. I've got a massive life update that I'll share with you at the beginning of the episode that leads beautifully into this week's topic of deciding ahead of time. There are always going to be things we don't want to do, places we don't want to go and/or experiences that make us feel uncomfortable. We don't have 100% power over that. What we DO have complete power over- is how we decide to experience those moments and circumstances in life. This week, I'll teach you how to make the intentional decision of how you're going to experience any circumstance you are in, no matter what. I'll walk you through which questions to ask to set yourself up for success and I'll give you a way to redirect, should stuff start to hit the fan (as it tends to do when we make new/big decisions). I hope this episode brings value to you, I'll see you on the inside!

This week on the podcast, we talk about how to give what I call "Equal Air Time" to your positive and negative (or anxious and depressive) thoughts. Utilizing this technique will challenge you to override your usual thought patterns and look for alternatives to the knee-jerk reaction your brain has to offer. If there is a possible negative in a situation, then there is also a possible positive... no matter what. And until that outcome occurs, both potentials are 100% possible (although your brain will very likely offer that one is more probable than the other, based on past experiences). Understanding and breaking this habit will allow you to release your sense of dread and anxiety while allowing you to open up to possibilities you (quite literally) have never even dreamt of. Please enjoy this episode!

This week, I'll be sharing some of the simple yet effective questions I ask myself each day when I feel the familiar pull of procrastination. Often in this industry, we hear the term "Highest Self" and are encouraged to think/act/be more like that person, now. There are days, for me, when that feels too big; too far off to motivate me NOW.. so in this episode I'll show you how to make it easy, while still moving the needle in a way that your "Future Self" will appreciate.

What do tectonic plates have to do with how happy you are? Join me for this week's episode as I share a powerful analogy that illustrates why small, incremental steps each day will produce more permanent results over time. If you are a visual (or auditory, in this case) learner, this episode will help you create a picture that you can use and work off of every day, in any area of your life.

Join me for this week's episode to discover why taking all of that ACTION- switching jobs, starting/stopping new diets and workout routines, getting into and out of what feels like the same relationship over and over- won't get you to the actual destination you are looking for. Not any time soon, at least! Today we'll discuss WHY we have such a tendency to try to change our external environment when the real key is looking at what's going on behind the scenes internally. If you feel like you've been stuck in the same lifestyle day after day and year after year no matter what you try to do to make it different- today's episode was made for you. I'll see you on the inside!

Are you an emotional packer or an emotional processor? The differences are subtle yet profound and this week, we dive into how each of those tendencies show up professionally, personally and within both platonic and intimate relationships. Tune in to this week's episode to find out more! If something in this episode rings true for you, make sure to rate and leave a review! Now, let's dive in!

Holding space can be one of the most powerful skills you learn as an adult. In today's episode, we talk about learning how to truly listen, empathize and understand where the person you're talking to is coming from before you respond. Likewise, I'll teach you an even more important skill- how to do the same thing for yourself. Take a listen to this powerful episode, and make sure to like and leave a review to let me know what you think!

It's only appropriate, right?! This episode is being released on Valentine's Day so I thought it would be the perfect time to talk about self-love: what it is, what it's not and how to create more of it for yourself. Now, full disclosure I'm not a huge "Val Gal" so if you're looking for a sentimental/mushy episode, this won't be it. Today, I'm going to dive into what it means to love yourself beyond the surface level. We'll talk about how to give yourself grace without making excuses and how to offer tough (but needed) love without using that inner critic to beat the crap out of yourself. Whether you're celebrating with loved ones or on your own today, we cold all use some next level self-love. Enjoy the show!

In today's episode, we'll talk about how it feels to put yourself in the "hot seat" that is getting coached. Often times, we're showed the results of getting coached or told what the benefits are of having a coach, but what's less talked about is the ability to allow yourself to sit in the discomfort that can come with the process. Today I share what it feels like for me, each time before I get coached myself. We'll talk about what's okay and what isn't when getting coached so you're better prepared to know what to expect with the right coach, and what to recognize if you end up with a coach that may not be the right fit for you. Let's dive in!

We've made it 1 whole month together! In honor of closing out the first full month of the New Year, I'm sharing the 3-step evaluation process that I've learned and use daily. It shows you how to prime and utilize your brain in a way that allows you to pick up on your current patters and make changes that will last. Whether you're a New Year's Resolution-er, have habits you'd like to establish (or demolish), or you have goals that you want to reach this year, this process is for you!

This week I'll share two different methods you can use when you feel stuck in a thought or emotional loop and are looking for a way to move through it. We'll discuss the difference between "toxic" or over-the-top positivity and finding a new thought that feels true and genuine. It isn't always about making yourself feel better. There's a lot in life that is hard that we have to sit with and process. My hope is this that technique will help you to do just that. Enjoy the episode!