5 For Me Podcast

Join Sarah on the 5 For Me Podcast as she wraps up Season 2 with a heartfelt exploration of appreciation and recognition in the workplace. Discover how both organic moments of gratitude and structured organizational programs create cultures where people feel truly seen, valued, and motivated. Sarah shares a personal story, highlights the five key leadership principles at 5 For Me, and offers practical insights to uplift teams through meaningful recognition. Whether it’s informal shout-outs or formal awards, learn how celebrating contributions fuels purpose and connection. Plus, seal the episode with a calming breathwork practice to center gratitude in your leadership journey. Stay tuned for Season 3, coming soon with fresh inspiration and guest interviews!Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this special Veterans Day episode of the 5 For Me Podcast, Sarah shares a personal story of her grandpa’s courage as a World War II prisoner of war and the enduring impact of meaningful recognition. Join us as we honor military personnel, veterans, and their families for their incredible sacrifices, and explore how recognition—both formal and heartfelt—creates connection, resilience, and motivation not only in service but in our everyday lives. Plus, get ready for the next episode in our series about uplifting teams through workplace appreciation. It’s never too late to join the November Gratitude Challenge—connect with us on Instagram @5forme and be part of the movement.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Welcome to the 5 For Me Podcast! This week, we launch our powerful Gratitude Challenge with a focus on living fully in the present moment. Discover practical breathwork, mindset shifts, and simple daily habits to clear mental clutter, connect with your body, and nurture your soul. You’ll hear about how small acts of gratitude build resilience and help to align with the five leadership principles—Align, Connect, Trust, Accountability, and Impact—as you cultivate lasting joy and purpose. Join us on Instagram @5forme for to join the Gratitude Group or send us a message here!  Let’s embrace gratitude together and transform the way we lead and live.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this short and sweet episode, we unmask the fears that haunt us and lean into the courage that helps us thrive. Reflect on the power of aligning with purpose, connecting deeply, and trusting yourself—even when the path feels dark.Learn a cozy breath–brain–body reset perfect for chilly days, and take on a heartfelt challenge to fuel connection within your family or team. Plus, get an invitation to join a November Gratitude Challenge that’s all about compassion, generosity, and lighting up your leadership.This episode is for every brave soul ready to turn fear into fuel—and step confidently from spooky season into a month of light, warmth, and impact.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Step into the spirit of Halloween with this special episode, where we explore how leaders can transform common workplace fears—like the ghost of “what ifs,” the vampire of overthinking, and the werewolf of change—into fuel for courageous action and authentic connection. You’ll learn playful metaphors, journaling prompts, and team rituals designed for the brave-hearted professional. Plus, discover how setting intentions, breathwork, and body movement can help you embody confidence and resilience no matter what mask you wear. Perfect for anyone looking to lead with purpose, trust, and impact—even when things feel a little spooky! Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

What happens when you don’t get your way? How do you lead yourself and others through disappointment? This episode of 5 For Me dives deep into the power of reflection, connection, and purposeful action to turn “no” into a stepping stone rather than a stopping point. Sarah invites you to breathe into the moment, embrace the “not yet” mindset, and own your leadership journey—whether at work, home, or life’s many stages.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Feeling frustrated when things don’t go your way? You’re not alone. In this episode, Sarah shares heartfelt examples and leadership wisdom around navigating disappointment—whether it’s a proposal denied or tough employee reactions. Learn how to care for your mind, body, and breath to stay centered and respond from your values. Embrace a fresh perspective on setbacks with the transformative “not yet” mindset and take away actionable tools that will help you thrive no matter the outcome.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

When energy, time, or resources feel limited, even the strongest leaders can start to lose focus, creativity, and drive. In this week’s episode, Sarah explores one of the most overlooked leadership challenges—how to stay the course when the well runs dry. You’ll discover how scarcity and stress can trigger the body’s protective shutdown, how compassion fatigue quietly drains leaders and teams, and what practical, science-backed tools can help you reset your nervous system and reignite motivation.Through leadership examples and reflective practice, Sarah shares how purpose, structure, and gentle self-leadership help us reconnect to vision and trust ourselves even during the toughest seasons. This episode is your reminder that consistency, connection, and compassion are the foundation for resilience—because even in scarcity, there’s always space to grow.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Setbacks happen. Life throws unexpected challenges—illness, sudden change, overwhelming news—that threaten to derail even the most passionate leaders. In this milestone 90-day episode of the 5 For Me Podcast, Sarah offers a heartfelt message and practical tools to help you reconnect with your purpose and unleash your sticktuitiveness—the grit and tenacity to keep moving forward no matter what. Discover how embracing the five leadership principles of purpose, connection, trust, accountability, and impact can transform obstacles into opportunities for growth. Learn simple breathwork, mindset shifts, and intentional habits designed to keep you grounded, motivated, and resilient. Whether you’re facing your first hurdle or the hundredth, this episode will empower you to stay the course and lead with heart and courage today and beyond.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this reflective episode of the 5 For Me Podcast, deepen your understanding of how letting go of either/or thinking and embracing the powerful mindset that both can be true transforms relationships at home, work, and beyond. We revisit the 5 key leadership principals—aligning with purpose, connecting with self and others, building trust from within, accountability in actions, and making the impact you desire—as a foundation for calm, steady leadership in crisis moments and daily interactions. Featuring breath, brain, and body connection, a guided breathwork exercise, relatable examples, and a reflection on using the 5 For Me quick reset during “oh shit” moments, this episode guides you to set goals grounded in awareness and intentional impact.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this episode of the 5 For Me Podcast, discover the power of “Both Can Be True” thinking to navigate heated, high-stress situations with calm and clarity. Whether you’re a parent, coach, teacher, or manager, learn how to hold your purpose and expectations while honoring others’ emotions—without escalating conflict. Sarah helps to explore the breath, brain, and body connection, how to recognize your body’s stress signals, and use a simple 5 For Me quick reset to shift from reactive survival mode into steady leadership presence. Build your resilience muscles, deepen your confidence to handle hard moments, and learn strategies to recover and repair after the storm. Set your intention to lead with trust, accountability, and impact—because true leadership holds space for multiple truths.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Today’s episode is an invitation to pause and reflect on what truly shapes your “good life.” Join Sarah as she guides you through meaningful questions, gentle insights, and mindful breathwork to help you recognize the progress, growth, and everyday moments that matter. Grounded in the five leadership principles—purpose, connection, trust, accountability, and impact—you’ll explore how intentional reflection can reveal hidden gains and deepen appreciation for your unique journey. Whether the week brought clarity or numbing overwhelm, discover how self-compassion and honest review can reframe your mindset, reset your energy, and inspire purposeful action. Take a breath, celebrate what you’ve learned, and reconnect with the values that shape your leadership and your life.The Gap and the Gain: https://www.strategiccoach.com/resources/podcasts/the-gap-and-the-gainSend us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

What does a good life really look like—beyond chasing status, approval, or other people’s expectations? This week on 5 For Me, Sarah guides leaders and high achievers to uncover what truly brings joy, fulfillment, and peace. Through science-backed insights, relatable stories, and practical tools, discover how to align daily choices with your unique purpose and design the good life you deserve. Plus, experience the calming 5 For Me breathwork exercise to reset your nervous system and an empowering affirmation to carry you through the week. Join us and start leading with intention from the inside out.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Today, Sarah welcomes listeners into a heart-centered space for reflection on the choices, wins, and challenges of a busy week. With understanding and zero judgment, she guides you in turning everyday moments—like afternoon cravings and last-minute meal scrambles—into empowering, nourishing habits. Explore gentle “Swap This for That” strategies, breathwork for rewiring your brain, and simple routines that set your days up for energy and success. Whether you’re the meal planner or the supportive partner, you’ll discover inspiration, neuroscience-backed tools, and encouragement to keep fueling your body and mind with purpose. Wrap up the episode motivated to embrace balance, grace, and joy on your wellness journey! Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Join Sarah as she welcomes leaders into an inspiring conversation about making real-life changes—without guilt or pressure. This episode explores practical, bite-size strategies to break the fast food cycle, fuel your brain and body with nutrient-rich choices, and bring gentle reflection and grace to each week. From easy meal prep tips to mindful swaps and the power of preparing ahead, Sarah shares personal stories, neuroscience insights, and encouragement for building sustainable habits. Discover why planning, presence, and connection matter—and get a peek at the Fall Joy List to spark even more delight in your season. Tune in for motivation, actionable ideas, and a boost of joy as you shape your healthiest, happiest fall yet!Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 It’s time to pause, reflect, and recharge on today's 5 For Me Podcast episode. Host Sarah welcomes you—the everyday leader and high achiever carving out space for growth—as we look back at the “hills to die on” you faced. Using relatable stories (like learning to balance after a broken leg!),  insights, and your five leadership principles, you’ll discover how reflection builds resilience, clarity, and real progress. Enjoy a calming breath-brain-body reset and practical reflection prompts to help you process wins and lessons, conserve your energy, and prepare for your next ascent. Join us to thrive from the inside out and finish your week grounded, strong, and inspired. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this episode, Sarah guides us on how to identify the “hills to die on” in your leadership and personal life—those battles truly worth your time, energy, and passion. Learn a science-backed approach to setting powerful Monday intentions that align your breath, brain, and body for clarity and calm. You’ll get actionable tools like the “5 For Me Rule” to help you protect your peace and make impactful decisions. Plus, enjoy a quick 90-second breath-brain-body reset to start your week grounded and ready to lead with purpose. Join in as we journey toward intentional leadership and thriving from the inside out.Want the 5 For Me Rule for Hills to Die On?  Follow the link below:https://www.5forme.com/Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Announcement! We are shifting to a new schedule. Listen in for all of the details & head over to the 5 For Me website to join our email list and get freebies! https://www.5forme.com/Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

On today’s episode of 5 for Me, Sarah brings the five leadership principles to life—showing how purpose, connection, trust, accountability, and impact weave together for bold, everyday influence. Tune in for strategies and a playful breath-brain-body practice to spark your own fireworks of brilliance. Whether you’re at home, work, or anywhere in between, you’ll pick up inspiration and simple challenges to fuel your presence and leadership each day.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

On today’s episode of 5 for Me, Sarah dives into the powerful role of accountability in leadership—especially how clear, consistent communication sets the tone for trust and team confidence. Discover how small, daily follow-through actions ripple into bigger impact. Plus, learn the calming Ripple Breathing Method to steady your focus and presence, and get a brain-boosting snack tip to fuel your body for excellence. Tune in and take your leadership presence to the next level by modeling what truly matters, one intentional action at a time.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

On today’s episode of 5 for Me, Sarah gets playful and real about trust—the kind that starts within. Discover how taming your inner critic and rewriting the stories you tell yourself with kindness lays the foundation for authentic leadership. Learn about tending your garden -- being kind to your mind, and a breath work practice designed to invite self-compassion.  You’ll learn to lead boldly from a place of honesty and courage. Tune in for practical tips to cultivate self-trust and inspire those you lead by simply being your authentic self—imperfections and all.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this episode of 5 for Me, Sarah explores the vital role of everyday presence and how the simple act of genuinely welcoming others sets the foundation for deep, lasting connections. Backed by science and relatable stories, discover how first impressions shape team culture and why mindful greetings, eye contact, and warmth matter far beyond initial encounters. Plus, learn a powerful breath work practice paired with body awareness tips to fuel your leadership presence with energy and intention. Tune in to start modeling what matters—one breath, one connection, one moment at a time.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Kick off your week with a bold reset—today on 5 for Me, Sarah explores how aligning with your purpose in everyday moments sets the tone for everyone you lead. Discover how even small choices, from showing up early to greeting others with intention, can spark a ripple effect of positivity and accountability in your circle. You'll hear relatable stories, reasons why presence matters, and learn a breath work and affirmation practice to root your leadership in energetic purpose. Tune in and start modeling what matters—one breath, one action, one Monday at a time.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Feeling stuck or overwhelmed? Join Sarah for today’s energizing “5 for Me” episode—where small actions create big momentum! Discover the signature breath-brain-body reset: in just 75 seconds, learn how a simple breath work pattern (inhale 5, hold 4, exhale 6) can spark clarity, strength, and resilience for bold leadership.Be inspired by real stories of growth, practice mindful affirmations, and leave with one practical tip to move from intention to impact. Connect, share, and belong to a purpose-driven community committed to thriving with each new day.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In today’s episode of 5 for Me, Sarah dives into the transformative power of accountability as a daily leadership superpower. Learn why tracking progress and celebrating small milestones—whether a new exercise streak or a work anniversary—are crucial for building motivation and solidifying self-trust. Discover how these celebrations create positive brain chemistry that fuels momentum and makes consistent leadership sustainable. Tune in for guided breath work using the 5 for Me method and practical tips to help you own your progress, inspire those around you, and keep your momentum thriving.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 In this episode of 5 for Me, Sarah explores the vital role trust plays in sustaining momentum and consistent leadership growth. Discover how trust fuels resilience and clear decision-making, and learn to anchor self-trust through a unique breath work practice paired with sensory memory. By connecting a pleasant scent with a positive moment from your past, you’ll create a powerful mental anchor to calm fear and boost confidence. Tune in for guided breath work and practical tools that will help you deepen trust in yourself and the process, empowering your leadership from the inside out. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 In today’s episode of 5 for Me, Sarah invites you to slow down and create space for quiet self-connection—a crucial step to build lasting momentum and consistency in leadership and life. You’ll learn the benefits of reflection for emotional regulation and focus, paired with a guided breath work practice to ground your vision. By envisioning your desired end-of-year self and identifying small actions that will propel you there, this episode helps you set meaningful intentions and align your daily momentum with long-term growth. Tune in, breathe deeply, and start moving confidently toward the future you want to create. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In today's episode, Sarah guides leaders through the first vital step of building momentum: aligning your daily actions with what truly energizes and fulfills you. Using a relatable story from a busy manager, science-backed insights, and a mindful breath work practice, this episode helps you uncover your personal “why” in accessible steps. Discover how small moments of fulfillment can fuel big momentum, and learn simple tools to pause, reset, and lead with renewed vitality. Tune in, breathe deep, and start the week ready to lead with intention and energy. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

It’s time to harness the energy of change and step boldly into the impact you’re meant to have! In today’s episode of 5 for Me, Sarah guides you through a bite-sized blueprint for closing the gap between where you are and where you want to be. Discover how aligning with your “why,” setting a SMART goal, and making just one simple move can build real momentum—no matter what’s shifting around you. You’ll hear a relatable story about team culture, practice box breathing to set your intention, and leave with an affirmation (and action!) to help you design the life you truly want. If you’re ready to make your mark this season, press play and get started—your biggest impact begins with your next step. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Change can bring out the best—and the messiest—in teams and families. In today’s episode of 5 for Me, Sarah unpacks how true accountability can bust through power struggles, finger-pointing, and confusion when everything feels up in the air. With science-backed brain and body tools, you’ll discover why transparent communication, setting boundaries, and timing your conversations matter most when tension runs high. Listen for actionable phrases and bite-sized tips to help you take ownership (without micromanaging), encourage consistency, and replace stress with momentum—no matter what’s shifting around you. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 In today’s episode of 5 for Me, Sarah tackles how to build trust when new teams come together, especially during organizational change. Learn why drama and power struggles spike when things feel out of control—plus a real-life story about workplace gossip, shifting policies, and how boundaries and the right timing can help everyone move forward. Discover exactly what to say (even if you’re not the boss) to shift conversations from gossip to growth, set healthy boundaries, and foster trust—turning tension into teamwork. Wrap up with a powerful breath work practice and a fun, actionable affirmation to help you thrive on days when dynamics run wild. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 In this episode of 5 for Me, Sarah dives into the essential role of connection in navigating change. Whether you’re stepping into a new team, meeting new colleagues, or building relationships in unfamiliar settings, building authentic connection is the foundation of trust and collaboration. Learn practical strategies to overcome discomfort, understand different ways people feel appreciated, and discover a simple breath work exercise to center your courage. If you’re leading through transition and ready to deepen your relationships, this episode is your guide to connecting with confidence and heart. Cacioppo, J. T. & Patrick, W. (2008). Loneliness: Human Nature and the Need for Social Connection Lieberman, M. D. (2013). Social: Why Our Brains Are Wired to Connect Carter, C. S. (2014). The Oxytocin Factor: Tapping the Hormone of Calm, Love, and HealingSend us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 In this episode of 5 for Me, Sarah invites you to embrace the powerful energy of change. Whether you’re stepping into a new season, adjusting to shifting routines, or navigating big life transitions, aligning with your purpose is the key to leading your best life. Learn how to re frame transitions as opportunities for growth, tap into simple brain and body practices to stay energized, and set an intention that keeps your purpose front and center—no matter what’s shifting around you. Perfect for leaders and anyone ready to move through change with clarity, confidence, and bold intention.  William Bridges, Transitions: Making Sense of Life’s Changes; Carol Dweck, Mindset: The New Psychology of Success (on adaptation and neuroplasticity) Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

End your week by discovering how grace fuels bold, lasting impact—especially for caregivers, emergency services, and those on the frontline. We’ll talk about why grace isn’t soft, but a real source of grit and resilience. You’ll hear a scenario every responder can relate to, get the latest research on “graceful grit” and high performance, and practice a quick breath work-and-intention exercise to harness your most effective energy on tough days. Finish with a concrete tool you can use in high-pressure moments to drive the impact you want to make. Send us a note if you have examples to share!Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Does sticking to habits mean being tough? Not always! Today’s episode explores the perfect blend of responsibility and grace—how morning routines set you up for success, and why self-forgiveness keeps you moving forward. We’ll talk through the science, including the impact of routines and compassionate habit formation.  I’ll share my own struggle with becoming a morning person, and you’ll get a breath work practice designed for fresh starts. You’ll leave with tips for resetting after setbacks and tools for building habits that reflect your best self.Harvard Health Publishing. “Why you should exercise in the morning.”Breines, J. G., & Chen, S. (2012). “Self-Compassion Increases Self-Improvement Motivation.”Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

In this episode, we’ll unpack how grace helps build internal trust and sets the stage for authentic leadership. Discover how practicing self-kindness and reframing setbacks can rewire your brain for confidence and resilience. I’ll share research on positive psychology and trust-building, explore real-life slip-ups (and recoveries!), and walk you through a breathwork practice that ties trust to your daily routine. You’ll finish with actionable ways to deepen your trust—in yourself, in others, and in the process. Connect with @5_for_me on Instagram for our daily affirmation, additional inspiration, and connection!Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Today’s episode breaks down the science of touch—and why it’s far more than just a feel-good instinct. I’ll explain how positive physical connection lowers stress, boosts belonging, and reinforces trust, all supported by research. You’ll hear how these lessons show up in real life—like at the gym, at work, or in tough moments—and learn a breath work exercise for deepening connection (even solo). Plus, you’ll finish with a tip for using touch as a tool for greater patience, empathy, and self-kindness, especially when life gets tough. Episode 7 2:2 Tuesday - Connecting with Peace - The Power and Playfullness of Breath Work https://www.buzzsprout.com/2522164/episodes/17605538 Light, K. C., Grewen, K. M., & Amico, J. A. (2023). Affectionate touch and diurnal oxytocin levels. PubMed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10229112/ Harvard Health Publishing. (2023). Oxytocin: The love hormone. Harvard Health. https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormoneSend us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Start your week with a toolkit for real self-care. In today’s episode, we dive into why grace is not just a nicety, but fundamental for healing stress and building resilience. I’ll share science-backed research on self-compassion and healing, offer a practical breath work exercise you can use anytime stress appears, and give you relatable stories to inspire confidence in your own ability to heal. You’ll leave with a clear understanding of how moments of grace can help you bounce forward, and how to kick off your week as your own best healer.  Neff, K. D. (2011). Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. https://self-compassion.org/Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Ready to amplify your impact (and have a little fun)? In today’s 5 For Me reset, we dive into how trust—starting within—supercharges your actions and strengthens your resilience, whether you’re conquering a cold plunge, tackling a tough conversation, or simply sipping water with intention. Learn the “if-then” strategy that makes bold moves easier and more automatic, and discover why psychological safety at work turns teams into powerhouses.Try the “4-7-8 Ripple Breath” to release self-doubt and spark everyday confidence:Inhale through your nose for 4, filling your body with possibility.Hold for 7, picturing trust growing inside.Exhale for 8, letting ripples of positive change flow outward.Pair your goals with an “if-then” plan—“If I feel self-doubt or discomfort, then I’ll breathe deeply and move forward with intention”—to turn trust into action that creates real, lasting impact. Hydrate, move, and fuel your body as acts of self-trust.Affirm: “With trust as my foundation, I amplify my impact. Today, I take bold action and watch the ripples of positive change expand.”Trust yourself. Trust your process. Take the plunge—you’ve got this.References: Gollwitzer, P.M. (1999). Implementation Intentions: Strong Effects of Simple Plans. American Psychologist. Harvard Business Review, Psychological Safety and Action.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

When trust leads the way, accountability stops feeling like pressure—and starts feeling like partnership. In today’s mini breath–brain–body reset, we’ll explore how trustful accountability strengthens relationships, fuels performance, and helps everyone meet their commitments without fear or micromanaging. You’ll learn a simple Supportive Accountability Check‑In method to replace nagging with curiosity and collaboration, while Sarah's guided “Trustful Accountability” breath work helps you release tension, open your mind to honest conversations, and root into the 5 For Me -- fourth principle: Embody Accountability in every action.Breathe in trust. Exhale defensiveness. Step into your day ready to support, connect, and lead with calm confidence.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

 Today, we’re putting trust in the driver’s seat—and watching confidence take off. In this 5‑minute breath–brain–body reset, you’ll learn how letting go of control can unlock fresh creativity, strong connections, and a calm, focused mind. Through our grounding “Inhale Confidence, Exhale Doubt” breath work, we’ll activate your nervous system’s calm state, open space for possibility, and root into the 5 For Me -- third principle: Build Trust, starting within.Together, we’ll explore how intentional breathing fuels sharper thinking, why trust literally changes your brain chemistry, and how your posture can send your mind the message that you are safe, capable, and ready to lead. From handing over small decisions to empowering your team in big moments—this is your practice for stepping boldly into the day, anchored in trust and purpose.Take this moment for you—align your breath, brain, and body, and carry that confident, connected energy forward.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Could your next coffee break be the key to better leadership? In today’s episode, Sarah dives into the untapped power of everyday connection and how turning small moments—like pausing to truly listen—can transform not just your relationships, but your entire approach to leadership.We’ll explore the science and soul behind building trust, starting with the breath work that grounds your body and clears your mind. You’ll learn the 4-4-6 breathing technique designed to calm your nervous system, inviting you to be more fully present for yourself and those around you.Sarah breaks down the simple but profound act of active listening: what it means to listen with genuine curiosity, how to ask questions that foster deeper understanding, and why holding back on advice or judgment can open the door to authentic connection. She shares everyday examples—from hallway hellos to coffee shop catch-ups—that illustrate how trust doesn’t require grand gestures, just a willingness to be present and attentive.Plus, you’ll get practical, evidence-backed tips for weaving these moments into your routine—whether at work with your team, over coffee with a friend, or around the dinner table at home. Discover how casual, relaxed interactions can evolve into powerful trust-building rituals that make your circle more resilient, motivated, and engaged.Give yourself a few focused minutes to reset and recharge your breath, brain, and body. Leave with a renewed intention to show up, listen, and connect—because sometimes, all it takes is a deep breath and a genuine question to start building the kind of trust that lasts.Ready to turn simple pauses into powerful leadership moments? Grab your coffee, settle in, and let’s connect through trust, one breath and one conversation at a time.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

What does teaching your teenager to do laundry have to do with leadership? More than you think. In this episode of 5 for Me, Sarah invites you into her world of ‘the laundry leap’—where handing over a pile of socks and towels becomes a powerful lesson in trust, courage, and letting go.Join Sarah as she unpacks why trust isn’t just a buzzword, but the quiet engine that drives bold leadership and meaningful connection. Through honest storytelling and everyday examples, you’ll see how trusting others (and yourself) unlocks real independence and heart-centered confidence—whether at home or work.You’ll learn how aligning your decisions with self-trust reduces doubt, empowers authentic choices, and anchors your spirit through life’s messiest moments. Plus, you’ll experience a guided breath work practice that synchronizes your breath, brain, and body—helping you ground yourself in clarity and contentment as you step into your day.What if letting someone else fold the towels ‘their way’ is actually a tiny act of visionary leadership? Discover how letting go creates ripple effects of confidence and connection, and how every moment—no matter how ordinary—is a fresh chance to lead with intention and heart.Take just a few focused minutes to breathe in possibility and believe in your ability to thrive, wherever you lead. Share a moment of reflection, embrace the art of letting go, and tap into the foundation of trust you need to inspire yourself and everyone you care about.Ready for a little growth from life’s everyday leaps? Let’s align, trust, and lead together.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Ready to boost your impact—without raising your blood pressure? On today’s episode, we explore how peace isn’t just a feeling, but a leadership strategy that drives results. Sarah will guide you through simple, uplifting practices that blend breath, brain, and body—so you can show up as your calmest, clearest self, even in chaos.Discover the ripple effect of leading with steady presence: from grounding your own energy to inspiring your team, family, or community toward positive change. You’ll hear a real-life story of navigating a stressful project with peace as the anchor, plus practical tools like the “peace handshake,” calming breaths, and a feel-good power-up to transform stress into clarity.Science shows that modeling calm impacts collective resilience, trust, and communication. If you’re ready to create more meaningful impact—with less burnout—press play and join our journey to lead, laugh, and grow… one peaceful moment at a time.Take a breath. Make your move. This is peace in action.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

What if accountability could set you up for real and lasting success, not just nag you about what went wrong? Join today’s 5 for Me to discover how re-framing those tough, sometimes awkward accountability conversations can actually become your clearest path to inner peace, purposeful growth, and powerful results.Grounded in the five core principles that define impactful leadership, we’ll explore how honest self-reflection can set you up for success and fuel your brain for more transparent dialogue. Transforming fear of being “called out” into a refreshing clarity about expectations, boundaries, and shared purpose. You’ll learn how true accountability is less about confrontation, and more about connection and building a path forward—together.Expect a quick breath work reset designed to lower stress and spark your “clarity brain”—as well as uplifting micro-habits: think sleep, hydrating, and fueling your body mindfully to energize your mindset for success. With each small step, you’re not just ticking boxes, you’re building trust, confidence, and a sense of peace that makes everyday challenges feel manageable.Ready to see accountability as a launchpad—rather than a setback? Tune in and connect with our bold community of everyday leaders on Instagram @5_For_Me. Today, let’s transform accountability into the foundation for your next win and set ourselves up for success—one intentional breath at a time.Ivy Exec, "Why Leadership Accountability is the Key to a Thriving Organization," March 2025https://ivyexec.com/career-advice/2025/why-leadership-accountability-is-the-key-to-a-thriving-organizationSend us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

What if the secret to a peaceful day lies in the trust you build—within yourself and with those around you? In just a few energizing minutes, join Sarah for a dose of science, stories, and soul as she shares the connection between trust and true peace.Discover how a single moment of listening can transform even the most challenging team dynamics, paving the way for honesty, creativity, and calm. Learn why your brain—and your body—crave psychological safety, and experience a guided breath work session to help you breathe in trust and exhale tension.Take away today's micro-practice as you picture real ways to build trust at home, at work, or wherever you're leading. Ready for a positive shift? Let’s align breath, brain, and body and set the tone for a day that is grounded, resilient, and full of peace.Loved this episode? Share your spark or insight and connect with us on Instagram @5_For_Me. Every moment is a fresh chance for impact—let’s make it together.Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Ready to reset your mood and spark a little joy? On today’s episode of 5 for Me, Sarah reveals how breath work transforms peace from a fleeting wish into a lasting superpower. Discover why simply tuning into your breath can lower stress, balance your emotions, and even protect you from burnout—all science-backed, all in just a few minutes each day.Today, we’re keeping it playful! You’ll learn the “candle breath work” exercise—a fun, effective way to melt away tension, bring a big smile, and infuse your day with calm. Picture yourself blowing out birthday candles for peace, connecting breath, brain, and body as you lead with lightness.This episode isn’t just about relaxation; it’s about real connection—to yourself, your purpose, and your community. Alongside a joyful “peace handshake” challenge, you’ll learn how these simple tools wire your brain for resilience and help you show up as your most grounded, authentic self.Hit subscribe and breathe possibility with us—one breath, one choice, one peaceful moment at a time!Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Welcome to a brand new week with 5 for Me! Today, we kick off our peace series by inviting you to reset, recharge, and realign—no matter who you are or where you lead. Whether you’re blazing trails at work, guiding a family, nurturing others, or tending to your own well-being, you are the leader of your life.In this episode, Sarah shares a real-life moment when finding five minutes for breath work transformed chaos into calm and restored her sense of purpose, re-framing the way she showed up for herself and those around her. You’ll discover why self-alignment isn’t just a buzzword—it’s a science-backed superpower for greater clarity, creativity, resilience, and meaningful leadership in any setting.Experience a guided breath and intention practice designed to anchor you in peace, heal stress, and give you a calm heart to meet life’s demands with gentle confidence. Learn how aligning breath, brain, and body actually rewires your nervous system and sets you up for greater impact—at work, at home, and everywhere in between.Leave this episode feeling centered, proud, and ready to make peace your guidepost. Plus, join our vibrant community by sharing your intention and moments of calm. This is your space to feel supported, inspired, and connected—one breath, one choice, one peaceful moment at a time.Today is the last day of the #5ForMeGiveawayWinner will be announced tomorrow!Thank you to my OG Pod Squad Crew.  You will be receiving a little appreciation gift, specially crafted by me!  I appreciate the love and support. Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

End your week on a high note with 5 for Me! In today’s episode, Sarah invites you to celebrate your progress and tap into purposeful leadership by unlocking the simple formula for real impact: set your intention, clarify your actions, and measure your progress.Dive into a science-backed practice for crafting a powerful “I am” statement that aligns your goal—like prioritizing sleep or self-care—with your daily actions. Learn how to break a big intention down into easy steps: (1) Set a clear, identity-based intention, (2) define exactly what you’ll do and when, and (3) use quick reflections or trackers to celebrate each win and see your growth in real-time.Discover how these steps, paired with positive breath work, joyful movement, and mindful nourishment, aren’t just good for you—they ripple out, amplifying your impact wherever you lead. This episode is a reset for your mind, an energizer for your body, and a reminder that with each intention, you are stepping closer to the leader—and the life—you dream of.Join our vibrant community, share your “I am” intention, and let’s keep moving forward…one breath, one choice, one joyful impact at a time!Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/

Ready for a burst of motivation? Today we’re flipping the script on accountability—making it joyful, energizing, and your secret weapon for thriving leadership. This bite-sized episode explores how self-accountability sparks dopamine, motivating you to build momentum and create positive change, one small promise at a time. You’ll get simple, science-backed breath work to align your energy and mindset prompts to help you turn responsibilities into opportunities for growth. Discover why holding yourself accountable actually boosts clarity, confidence, and self-trust—and how a joyful approach lights the way for your best self to lead and inspire.Join our vibrant community, fuel your mind and body, and learn to celebrate every step of progress. Take a breath, set your intention, and lead your life on purpose—with a smile. Every day is a fresh chance to grow, connect, and make an impact. Are you in?My OG Pod Squad Crew is!  Shout out to @BriTrullinger @KeriYutzhollo @littlemegs @karizzonerealty @kila.isthekey @chellymercado @sidneehollowayy I'm so grateful for each of you! Send us a message!https://www.5forme.com/https://www.instagram.com/5_for_me/