ReneeMosier Ep21

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Serena Reynolds: [00:00:00] Welcome to Fearless and Flawed. I’m Serena and I make brands stand out from the noise, elevating thought leaders into go to experts. 

Sara Ferrer: And I’m Sara, an email marketing pro converting clicks into cash. Together, we’re two women in charge, diving into the fearless, flawed and fabulous journeys of female entrepreneurs.

Serena Reynolds: Each week, we chat with incredible women breaking boundaries, sharing their wins and keeping it real about the messy parts of success. 

Sara Ferrer: Because fearless isn’t flawless. It’s bold, brave, and unapologetically you let’s get into it today. We have Renee Mosier with us. Renee is a wellness powerhouse with expertise in health coaching, stress management, sleep management, and recovery.

Sara Ferrer: She’s here to share her story and insights. to help you take charge of your well being. Welcome, Renee. 

Renee Mosier: [00:01:00] Hello. Thank you so much. I’m really, really excited to talk to you today. 

Serena Reynolds: So I, I really want to just jump straight in there and ask the question that everyone wants to ask, and that is about sleep. How do we get a good night’s sleep?

Serena Reynolds: If we’re female entrepreneurs, female leaders, how do we sleep? Because I, I really need help with this one. 

Renee Mosier: Oh my gosh, who doesn’t need help with this one? And this is coming from somebody where I know, it’s funny where you know what you should be doing, but are you actually doing it? Probably, maybe sometimes and maybe not.

Renee Mosier: And it also depends on what’s going on in your life. Everybody’s lives are different. I’m somebody that doesn’t have kids. So for me, I’m able to access sleep in a different way. I do have Two very disruptive dogs, one that has night terrors that I swear it’s linked to the full moon because he’ll howl in his sleep.

Renee Mosier: And it’s [00:02:00] the most, it’s like the saddest sound you’ve ever heard. So how do we access better sleep? I think that to make that connect, there are a couple of things that you can do, and you want to think about it in terms of what’s within your control, because there are a lot of things in our life that, let’s face it, are not.

Renee Mosier: And we can go to bed at night feeling the stress of, oh my gosh, I forgot to get this thing done, or, oh, I really shouldn’t have said that. Like, you can have these ruminating thoughts that sort of keep us up, so when you’re thinking about this, Thinking about this from a nighttime ritual perspective, and that your sleep actually starts before you go to sleep.

Renee Mosier: Meaning, you want to create an environment for yourself that’s going to promote sleep. So that would look like, if [00:03:00] you normally go to bed at, let’s say, we’ll pick 10 p. m., it’s not just, turn the lights off, jump into bed. Because It hasn’t allowed you to have that time where you’re sitting in darkness, what did you do to control the lighting in your room?

Renee Mosier: I feel like every piece of technology we have these days, if you plug something in, has a little light, and I don’t know about you, but that little light On whatever plug you plug in, drives me bonkers. And also, not just that, but I am not the person that can sleep with an eye mask. I really, really wish that I could.

Renee Mosier: So what I want people to start to do is think about, do I have blackout curtains? Like how dark is it in my, in my room? Are my sheets comfortable? Things like that. So really paying attention to those things, paying attention to temperature. You’ll hear different people [00:04:00] say, Oh, I take a cold shower before bed and, and that’s scientifically like what you’re supposed to do is take a cold shower.

Renee Mosier: And then some people go, but I take a warm shower before bed and that’s really relaxing. And both, I want to just say they work because temperature plays such a role and such a factor in our ability to tell our circadian rhythm, it’s time for bed. 

Serena Reynolds: Yeah, I like a really ice cold room, as cold as I can get it, so I can hide under the duvet.

Serena Reynolds: I like to be really snuggly with little steam coming out of my mouth, where I’m so warm inside and cold outside. That’s my, that’s my thing. 

Renee Mosier: Yeah. And it’s so good to hear that. So it sounds like that’s something that you already know works for you. And I think even starting from, from a place where you already sort of know what works, what versus what doesn’t work for [00:05:00] you, I think is a really great place to start.

Renee Mosier: And then you can add on to that and you can go, well, what else can I think about doing? Does that mean that I put my phone down at least 15 minutes before I’m planning on falling asleep? sleep and going to bed. But how can I doom scroll? 

Serena Reynolds: I know. It’s a serious question. I need my brain to slow down, so I, I, I need to slowly reduce my doom scrolling.

Renee Mosier: No, because I think that’s so common. 

Serena Reynolds: Dreadful, I know it. And it’s three o’clock in the morning, I really know it. 

Renee Mosier: Of course. And it’s like, that’s when our automatic negative thoughts love to pop up because they have access to you at that point, especially because it’s in the stillness and of the silence.

Renee Mosier: Normally during the day, you’re going to have these things that are distracting you in many cases from even thinking about. any of this. And so the [00:06:00] doom scrolling thing is very real. And for people who work very intense schedules, there’s something called revenge sleep. And I, I love I, when I learned about this terminology, it made so much sense to me and I really loved it.

Renee Mosier: It’s the idea that what we do is because we feel like so much of our day. So much of our day was spent doing work and we really didn’t get any time to ourselves. So what, what we do is then we take it at the end of our day when we should be sleeping because we feel like we didn’t, we didn’t get a second to breathe.

Renee Mosier: We didn’t get a second to ourselves. 

Sara Ferrer: This is a great topic because I think a lot of us know, and this is great to kind of ask you Renee. I know how to eat well, how to sleep well, I know I should be doing 10, 000 steps, I know I shouldn’t have my phone in my room, but that’s the reality is everything that feels great in the moment is usually not good for us in the long run, [00:07:00] right?

Sara Ferrer: Doom scrolling feels great in the moment, saying, Hey, you know, I’m going to stay up a little bit longer, feels good in the moment. So my question to you is, you’ve educated us on like, these are bad things. These are bad things. These are negative, are going to negatively affect your sleep. Now, I come to you and I think you’re a very relatable, charming woman.

Sara Ferrer: We’ve had many chats before this podcast. So you’re not someone who speaks from a point of, she doesn’t get it, you know, she gets it. How do we actually make the change? Do we just do a complete freaking overhaul? Do we start little by little? Do we start by sleeping in a different room? If we sleep with, you know, in bed with someone else who has a different sleep schedule, what do we do?

Renee Mosier: Okay, so those are all great questions. And I think whenever, have you ever tried to make a goal where it felt so big and then you go to do it and what happens? 

Serena Reynolds: I break it immediately. 

Sara Ferrer: Well, Serena’s efficient. Yay, you get a gold [00:08:00] star. I procrastinate. 

Serena Reynolds: Oh, I, I just, just, it just now is sitting in my head telling me to do it all the time and then I just have to break it.

Serena Reynolds: I, I, I’m rebellious. I’m, I’m a disruptor. We’re disruptors by nature. I think, I think especially women who, I mean, mothers and, and anyone that has to take charge of things has to be a disruptor by nature. So I, I think we self sabotage right from that very moment. 

Renee Mosier: You write it down and you’re like, I will not follow you, goal.

Renee Mosier: Don’t tell me what to do, goal. It’s, it’s, I think it’s a very relatable, it’s very relatable. And I would say that this is one of the biggest, it’s, behavior change is not easy because exactly like what you pointed out, Sara, like we know what we should be doing, but then why are we not doing it? And I think that there’s a really big question that you can start to ask yourself, which is why?

Renee Mosier: [00:09:00] So, if you’re creating something, why are you creating that thing? Because if it doesn’t mean enough to you to, to start to, at the very least, move the needle forward like 1 percent every day, we’re not talking, we’re overhauling everything tomorrow, everything, you’re going to be perfect. It just is. It’s unrealistic and it’s a tremendous amount of pressure to put on yourself and think about all of the criticism that comes from that.

Renee Mosier: And if you’re somebody that gets caught up in the criticism loop, like I know I do, where the self sabotage happens and then you create an entire story around it. Like, Oh, see, there I go again. I just am disappointing myself because I’m not following through. I’m not doing any of this stuff. Really want to double down on the point of why.

Renee Mosier: What does that mean to you? It’s like a north star. It’s basically like, if you don’t [00:10:00] have your why, it’s taking your arrow, pulling it back, and aiming at nothing. If you don’t have anything to aim at, if you don’t have anything that anchors you, back into that because life is hard. So we create these goals and then we forget that a part of what happened, a part of what happens is we are met with challenges along the way.

Renee Mosier: So we, there’s scheduling conflicts, there’s health crisis that can come up. There’s caretaking that comes up. There’s other people’s expectations. There’s all, there are all of these pieces within that, that. What’s going to keep you on track? It’s very easy to forget about when life is lifing. Like when life is coming at you from all different directions and you have ever like things tugging on you.

Renee Mosier: And so then you end up doom scrolling because you’re just like, I need to numb out from all of this because [00:11:00] all of this is just, it’s too much. So understanding why is really, really important. And. Making that mean something to you where it’s so purposeful that anytime you start to have setbacks which will happen or you forget to do it, you get back on track and also writing it down.

Renee Mosier: So, writing it down increases your chances of doing it, I think, by like 40%, just writing it down, writing it down, putting it in places that you’re going to see that your why, like putting it as the wallpaper on your phone. I know there are some people that are really creative and they’ll use something in Canva to create something that they can then use as the wallpaper and it’s their why.

Renee Mosier: And so anytime they’re opening their phone and you’re having a hell of a day and you’re just like, F everything. I don’t care. All I want to do [00:12:00] is go, you know, eat my feelings and no one’s going to tell me what to do. And this goal isn’t going to tell me what to do. And you’re, you go, Oh, right. That’s why.

Renee Mosier: That’s why, because this is so much, this is so much bigger now. And so you write it down, you put it in a bunch of different places so that you remember. And so that you see it, you can even set it as an alarm. So it pops up every day for yourself. a couple different times a day. So it just keeps you on track and then you want to tie that to your values.

Renee Mosier: Like I think sometimes. We set out to do things and we go, this sounds really good, but is it coming from other people’s expectations? Is it coming from a place where you think you should be doing it? Oh, I really should be doing that. So anytime that word should pops up into your mind, Sort of question where, where then is this goal really [00:13:00] coming from?

Renee Mosier: Is it coming from intrinsically inside of yourself? Is it coming from someone told me I should do this? Is it coming from society’s telling everybody that they should do that they should do this that they all should be marathon runners or triathletes or whatever the thing is, you know, or is this coming from a hey, you know what movement in my life just makes sense for me because every time I move I have noticed.

Renee Mosier: I feel clearer. I feel more resilient. I feel better. Like what? Take it back and tie it and anchor it into you and something that helps anchor you into yourself or your values. So something that people can really explore when you’re off and you’re creating this, why this goal, this, this whole much bigger picture, this direction for where you want to go is.

Renee Mosier: What are your values? And we’ve been conditioned from a very early age of maybe what, what our [00:14:00] values should be, but what actually are your values and an exercise that’s really great to use for this. And I like this because I’ve used this on myself. You know, when you just get so angry or frustrated about something and you’re just like that person that really I showed up and they didn’t, they weren’t there and they came late.

Renee Mosier: Well, guess what? One of your values is time. So, like, thinking about, thinking about these things, not from, uh, like, anger and frustration are emotions that I think a lot of the time women go, Oh, no, it’s, I can’t be angry. I don’t want to be that. Please. You know, access that. Whenever you feel angry or, um, frustrated, a boundary is usually being violated, and then that gives you an understanding of where some of your values are, what really is inherently something that you value.

Renee Mosier: that you value, and those can shift and [00:15:00] change, and you can start with maybe figuring out one or two. We’re not saying you need to know all your values right now, but all of that takes it so that when you are going in your Doing any of these things because a lot of health and wellness stuff sounds really really good But what is it that you’re what’s the feeling that you’re hoping to get from these things?

Renee Mosier: And is that the kind of day you want to live when you’re creating that goal of like, you know what tomorrow? I just I want to run. I want to start running 10 miles every single day. Do you really want to live that day? What does that day look like? And that can be a professional goal, too. And I think we don’t really pay attention to, let’s sit with that, let’s visualize that.

Renee Mosier: What does that day look like? Do I really want to live that day? When we are creating our why, when we are creating our goals. 

Sara Ferrer: You explaining this to me, it, this is one of the best explanations, I think, of the big picture. [00:16:00] without feeling like, without feeling like, Oh, it’s another thing to do. Like the way you kind of bring it back to like, wait, wait, wait, wait, hold on, hold on.

Sara Ferrer: There’s no rules here. How do you want to feel? And so I guess as I’m hearing this, I had two questions pop into my head. The first is that usually Serena and I have noticed that on the podcast, when people do get into the coaching industry or the, you know, I am actually the first that has come on in the breath work field, which I think is so cool, but usually there was a catalyst.

Sara Ferrer: That they say, you know, I’m here because I didn’t, I wasn’t doing any of this before. That’s typically what we, we find. So was there a, a moment, a spark in your own life where you, that led you onto this journey? And can you just kind of briefly let us in on that because everything you say just sounds So familiar, but also delivered in such a way where it’s like, Oh, this makes sense.

Serena Reynolds: Just adding [00:17:00] to that, the, the fact that you just called out about somebody’s values, not only can that be applied to businesses as well. What is it that you like about other people’s businesses and what you don’t like? And instead of having that, that guttural reaction, actually like using that towards your own business, really like that.

Serena Reynolds: I’ve never thought of it like that before. I’ve just got cross or angry and moved on or spat my dummy out or whatever, whatever happened. I’ve never thought of it as that’s a value of mine and thinking you’re 100 percent right. inspirational to me and I just wanted to call that out. 

Renee Mosier: I’m so happy that that’s helpful because that’s something that’s been really useful for me.

Renee Mosier: So I’m saying this from a place of, I think sometimes we, we don’t want to feel the way that we’re feeling so we squash it down and we move on. And especially I think that there [00:18:00] sometimes can be tied to it. I’m not allowed to feel this way because, insert whatever reason, and I need to show up like this.

Renee Mosier: And so you, when you gloss over it and you don’t pay attention to it and you don’t let that feedback just be information, you’re missing these, these really Nice nuggets of information for yourself where you get to know your, where you really get to know yourself and to go back to your, to your question, Sara, really, where did I, where did I get started with this one at the moment that made me go back to coaching, which was about two years ago at this point, and I will give you the abridged version of this on a Friday, the 13th.

Renee Mosier: I went into the hospital, and I went into the hospital because it was, it was an unexpected challenge that I was going to be facing. It was a health crisis. I had been bitten by a tick, only I didn’t know [00:19:00] that. My body had a really Horrible infection from, from this tick. I was in the hospital for days and it was not a challenge of my choosing.

Renee Mosier: It was not a challenge that like who chooses to be that sick. And first for me, as somebody who’s been pretty healthy, thankfully, my whole entire life and somebody who had. Been previously in personal training and health coaching, but then had left that world to go into real estate. This moment for me, I was like.

Renee Mosier: Nothing’s more important than my health. It became this thing where it was like, nothing is more important than my health because I’m now in this very vulnerable place of I’m in the best place I can possibly be in while I’m feeling this way. Thankfully, and luckily, my body had the reaction that it had because I was able to get Um, [00:20:00] IV antibiotics and then from there it wasn’t, it wasn’t over just because I left the hospital doesn’t mean that it was my, my journey was over.

Renee Mosier: But that journey brought me back to health and wellness and it was not overnight. And I think sometimes we see the movie and we go, Oh, look at them. They had, they were meeting their own mortality. They had this life changing moment. And because it’s only an hour and a half or these days, movies, I think, are maybe only an hour because our attention spans are like.

Renee Mosier: Less than a goldfish at this point you see this person’s whole journey and they go and they their lives change overnight and it wasn’t that for me. So what was happening is I felt like that cracked me open that it made me look at life from a different perspective. And I was like, Oh my gosh, everybody, do you realize that tomorrow’s not promised?

Renee Mosier: And we really need to be doing things that speak to us. And but it was. [00:21:00] It was coming from a very ungrounded place. It was coming from a place that was a very high anxiety and, and really being afraid and feeling like, what if that could ha what if that happens again? And, and that whole process was. I think it’s supposed to happen.

Renee Mosier: Now I can look at it that way because I’m two years out. I don’t wish that experience on anybody. It was so unbelievably physically painful. And then the recovery from that was exhausting and they, I didn’t have any expect, they didn’t, they didn’t give me any expectation on how I should be feeling. It was sort of like, well, you’re done here.

Renee Mosier: Good luck. But honestly, medical care, they’re busy. It wasn’t until I had had several conversations with other people and in the healthcare industry and had told them what happened to me and they were like, you’re going to be feeling fatigued for a long time and that was a really, uh, crazy experience. I was on a malaria medicine, [00:22:00] so it, it like puts things in, in check, but made me realize.

Renee Mosier: One, just how important your health is, because if you do want to be an entrepreneur or you are in the entrepreneur world, your health and wellness is so important. And I think sometimes it can be hard to access because you’re playing all of the roles, you’re wearing all of the hats, and you’re the marketing person, you’re the accountant, you’re all, you’re playing all of these roles.

Renee Mosier: And then at the, on top of it too, you have, you’re a You’re probably somebody’s daughter, you’re somebody’s friend, you’re maybe somebody’s spouse. You have all of these different pieces of your life that you’re also trying to tie into it. But your health and wellness, it should be up here because, well, my recovery, like, It really put a lot of things in perspective for me, that recovery [00:23:00] period, understanding I could put myself in other people’s shoes where I had never, never experienced that level of sickness.

Renee Mosier: And for such a prolonged period of time, and it wasn’t just the physical recovery. It was also the mental recovery from that as well. And so I ended up getting a therapist like that year, 2023 was a mess. It was a mess. But all of that mess kind of shed a bunch of layers and made me realize what was important to me.

Renee Mosier: And some of those things that were important to me, and I will be applying these as I move forward with my coaching as well, are The ch the challenge of going into the hospital. That was a pain that blindsided me, which I think a lot of pain that we experience in life is something that blindsides you, unexpected.

Renee Mosier: It comes out of nowhere, and then suddenly you’re in it and there’s fallout from it, and you’re picking up those pieces and you’re trying your best to pick those pieces up and you’re, [00:24:00] it’s messy and you’re making a ton of mistakes along the way, and it, it’s. It’s hard. It’s really hard. So, I feel like with, with that, I ended up firewalking that year towards the end of the year.

Renee Mosier: And that was a challenge of my choosing and it brought me so into the present moment because when you’re walking on hot coals, like, you know, you feel it. And, um, so it presences you and you just, you drop in and something that I used in the hospital because it was an eyeopening experience. There was somebody that was yelling help, uh, one of the nights that I was there the entire night and I had to use my breath to anchor back in.

Renee Mosier: And so that brought me into the world of breath work and then sleep stress management and recovery that became so much like a part of what I wanted to do as somebody that has this background of personal training that has the new, [00:25:00] like some of the nutritional background and the behavior change background, but like the compassion, the slowing down, how can we make sure that we’re resting because rest is an active part of being a, um, better you and that it’s not something that is worthless.

Renee Mosier: It’s worth so much. It’s so meaningful and I, I lived it. I experienced it. And so with, with this, I also want to bring in those healthy, safe challenges so that people can choose these challenges like going for a hike. I hiked in Spain. I hiked a marathon. It was a very safe container of people. And that challenge Was amazing.

Renee Mosier: And it was a challenge again of my choosing. And I think it builds into this, these reference points is that you get to use on your own unique journey. When life is tough, you get to go, you know what? I hiked a marathon in one day. I can do this and [00:26:00] giving people that resilience piece. But with that resilience, it needs to come from a foundation where you don’t feel like you’re just

Renee Mosier: so burnt out all the time part of the resilience is like and I think a lot of us can be guilty of this or where we we think that we have to keep doing more and burning ourselves out more in order for things to be value valuable and in order for you to be valuable in this world. And the thing about that is like, are you doing any of the things that you actually want to do?

Renee Mosier: Because what, what else is this for? I mean, and you need, you need to be able to rest. You need to be able to give back to yourself. You need to like light up those other sides of your life and. And in order to feel like you get to be the best version of yourself and and that [00:27:00] includes the tools that you can use anywhere like breathwork.

Renee Mosier: Breathwork was a, is a tool for me that I think is so powerful because your nervous system controls your breath, right? But then your breath and how intentional you are with your breath with breath work helps to manipulate your nervous system and it’s this really nice symbiotic relationship and it’s like it can be done in five minutes.

Renee Mosier: You know, you don’t, you don’t need to be, if you’re not the person that has the extra hour in your day, cool. Let’s do this in the middle of the night when you wake up and you know, Oh no, I only have X amount of hours before I have to wake up. You can, you can presence yourself, you can drop back in, you can relax yourself back to sleep, or if you can’t get back to sleep, at the very least you can get yourself to a more relaxed state in a matter of minutes.

Renee Mosier: And these things don’t have to be hard. They don’t all have to feel like they’re [00:28:00] so hard in order for them to be working, in order for them to be valuable. They can, they can be easy. 

Serena Reynolds: So the other day, I was on a very, very crowded train. Very crowded. I live in London. I was on the Underground. Dreadful experience.

Serena Reynolds: Anybody that’s ever done it. It was rush hour. It was not a good time. I don’t go into London very often via public transport because of that very reason. And The train was between stations and stopped and I’m like this against somebody, literally like my face is up against somebody’s chest. And I just had to stand there, shut my eyes and pretend I was somewhere else and just focus on my breathing.

Serena Reynolds: I want to hear more about breathwork. How do you do it? What’s a great technique to get us out of situations? that we’re not comfortable with. How do we start controlling our emotions through breathwork? I’d love to know more. 

Renee Mosier: The example that you just used, by the way, incredible. So when you’re feeling like a sardine, that can feel like a very [00:29:00] overwhelming experience and you can feel like you’re not safe.

Renee Mosier: A lot of these things with underneath it all, like there’s a level of, I don’t feel safe here. 

Serena Reynolds: I’m not gonna lie, there was a point where I thought, if I burst into tears and start screaming, get me out of here, what would happen? 

Renee Mosier: Oh my gosh, it’s so relatable. Claustrophobic feelings are not, are not a friend of mine either.

Renee Mosier: I would say one of my favorite things to do, and I’ll give you a brief rundown because the breathwork that I learned was the science of breathwork too, so there’s There’s science behind this. I think a very simple technique that people can use is, uh, because it can become very high level very quickly.

Renee Mosier: But when you really need it and you really need to access something because you’re a sardine on the train, what you want to think of is you want to think of one, if you can breathe through your nose, if you’re not congested. [00:30:00] Breathing through your nose, because your nose is really meant for breathing, your mouth is meant for eating, talking, um, vigorous exercise, it’s okay to really take those big, like, gasps of air, but in general, we want to be breathing through our nose, and so you want to be thinking about breathing, Also, using your diaphragm, so breathing into your tummy.

Renee Mosier: Even if this means that you’re not doing what I’m about to tell you, and you’re not, like, counting, you’re not doing any kind of real, like, technique with it, but at the very least, paying attention to, Am I breathing into my belly? Hmm. It feels like I’ve been using my chest more. It feels like my shoulders are really high up and feeling like, okay, am I using my diaphragm, my breathing muscle to access my breath?

Renee Mosier: So just on the, on a very basic level, even throughout your day, paying attention to am I breathing into my belly? Because you can get some low grade anxiety that you don’t even realize can be just from the fact that you’re not [00:31:00] taking those actual inhales. using your diaphragm. 

Sara Ferrer: Listen, I’m a big believer in not waiting for tomorrow

Sara Ferrer: what can be done today at this second as she’s talking, I’m like, what do I do next? Okay. I’m breathing through the nose. I’m doing the belly, but, but listen, maybe also, you know, I’m, I’m also completely tuned into what Renee’s saying. I, I truly believe because I’ve, I’ve, I’ve heard about this, you know, this style of breathing where I’m a mouth breather.

Sara Ferrer: I breathe my mouth at night. I’ve started to use mouth tape because they say like, and I have, I have tracked because I’m, I’m married to like a, a, a data, uh, enthusiast, you know, let’s track everything. And I’m trying to lean into that. But I have found that some of my relaxation metrics, right? How relaxed I am have gone up based on breathing, meditating in the morning, five minutes, breathing through the nose.

Sara Ferrer: Um, you know, the mouth tape at night to breathe through the nose. So everything, Renee, I appreciate this because I think you [00:32:00] mentioned this is the simple thing. Sometimes we want. The big wow. And you’re like, wait, wait, wait, wait, start off. Can you breathe through your nose with your diet through your tummy?

Sara Ferrer: Like, I appreciate the simplification that that will, that will then produce massive, that’s the tip Serena and I love to hear simple, but effective. 

Renee Mosier: Absolutely, and simple doesn’t mean easy, right? It’s like paying attention, and you have to notice, and Serena, I think you brought up something that is just like you, in that moment, you could really notice because you were so in it that you’re like, I, I, I can’t help but notice this, but thinking about just your day in general, how often are we like typing at the computer and we’re maybe not even breathing or we’re, we’re looking at our phones and something like takes our breath away or changes our breathing pattern.

Renee Mosier: So I want you to notice like what’s going on for you while that’s actually happening during your [00:33:00] day. And that noticing it takes time. It’s not like that’s something that just happens overnight. If you’re somebody that hasn’t been paying attention to those things, just really start with the noticing and then start with the, can I be breathing through my nose?

Renee Mosier: It can, I be making sure that when I am taking that inhale, I’m breathing so that my stomach is expanding. And when I’m exhaling, my stomach is, is shrinking. It’s it’s those small things. And then another added level to that is I really think the. four to four count. Breathing is a very nice balanced breathing.

Renee Mosier: And again, it seems like That’s so simple. I want the alternate nostril. Listen, if you’re, if you’re not doing some of these complicated things already, let’s start with the real simple basics. Then you can move to the tough stuff. Like, then you can start to graduate to the, to the harder things, but like, let’s keep it with the really small things first.

Renee Mosier: So then when you’re [00:34:00] thinking about this, can I take a moment where I can just sit and inhale for a moment? Okay. a count of four and exhale for a count of four, ideally using my nose, but if that’s not accessible because you got a stuffy nose, you know, it doesn’t have to be perfect. That’s not the point.

Renee Mosier: So thinking about it from that level and then it can become more and more. I can make this super complicated, but I don’t want to do that to anybody right now. I really like the basics. They work. And let’s start with the small stuff, because if you skip those steps, what can happen is then you have that moment of, Oh man, I didn’t do any of the things that I said that I was going to do.

Renee Mosier: And I don’t want anyone tying that into the story about themselves of look, see, I just can’t, I can never stick to my goals. I’m just not a person that has the follow through. I don’t want people to create those stories for themselves, you know? So like, how can we create these like little moments of success.

Renee Mosier: that [00:35:00] start to change the way that you think about yourself and they start to change the story that you’re creating in order to become the version of yourself that is aiming for that why 

Sara Ferrer: makes perfect perfect sense small bites will inevitably add up to a bigger bite versus just give me like the top tier plan, then none of us are going to do it, or very few of us are going to do it.

Sara Ferrer: And so you find that with your clients, this is enlightening that, you know, sometimes we think we go to a professional coach and it’s like, tell us the secret. So the secret is starts what you’re, what I’m hearing is. Start small if, if, if that’s where you’re at, right, start small, but do it consistently.

Sara Ferrer: And then from there, you know, you’ll see the benefits naturally, right? Of the relaxation. But what I’m also hearing is part of any good habit is feeling like you can, you can, it’s an obtainable and achievable. So that’s part of what you’re offering to your clients is an achievable, obtainable, something you [00:36:00] can weave into your day versus here’s a whole roadmap, figure it out, and we’ll, we’ll discuss it next week.

Renee Mosier: Yeah. You nailed it. That was perfectly said. And I think something that you said, which was a very nice piece of it too, is you do want to pay attention. Is this working? Is this working? Whenever you’re implementing something, is this working? Like, thinking about that and how, what’s the benchmark that you’re going to use for that?

Renee Mosier: Like, to notice that something is working or it’s not working. Like, are you noticing that you’re feeling a little bit more relaxed during the day? Oh, cool. You know, it seems like this is working. So yeah, and the consistency piece, the whole thing, everything that you just said, absolutely. So yes. 

Serena Reynolds: I’ve found over the years in marketing that most people quit too early on things.

Serena Reynolds: on initiatives. They just think it’s not working, it’s not, I’m not getting that big wow, I’m gonna [00:37:00] stop. And we all know that the big wow is around the corner. We all know it’s, it’s, it’s just bubbling underneath the surface. You just have to continue and have faith in what you’re doing, I think. So as we move on, we always ask our guests a question that we can ask our next guest.

Serena Reynolds: So We’ve had a question from one of our guests and I’m going to pose that to you and then we’re going to reverse it and you’re going to ask the next guest a question. So your question is, who is a fearless woman you admire? And why? 

Renee Mosier: So, you know who I will say right now, because I found out about her before I, I went to Spain

Renee Mosier: I found out that I have an ancestor that has a museum in Cork, Ireland, and, uh, it’s the Nano Nagel Museum. Educated a bunch of underprivileged children, and she did it [00:38:00] at a time when that was a big no no, and she was a Catholic woman, and they were not supposed to receive any type of education, and she did it anyway, and she educated a bunch of people at night with a little lantern.

Renee Mosier: I looked up her story, and I was like, If that’s not brave, I don’t know what bravery is. And so I’ll shout it out to one of my ancestors, because I was like, she’s one, she came through, uh, after I had some real fear around going through Spain, my cousin texted me and let me know, Hey, did you know we had this ancestor?

Renee Mosier: And then when I read her story, I was like, I can go to Spain and do a hike. Like, you know, this isn’t nearly as, uh, as intimidating. So I’ll, I’ll, I’ll give, uh, because she’s top of mind. Fearless woman. 

Serena Reynolds: I love that. And we were talking before the episode about the fact that this is going out on St. Patrick’s Day, so we’re getting in the Irish.

Serena Reynolds: We’re [00:39:00] tying it back to Ireland right now. What’s your question for the next guest? 

Renee Mosier: I would say, when was the last time you said yes to yourself? Oh, it’s something that you want to do just purely for yourself. Not for any other reason, but something that you were like, yeah, I want to do that for myself. 

Sara Ferrer: I love that.

Sara Ferrer: That is a great question. We will certainly, I think, keep that the, the positive female energy cycle going forward for our next guest. And Renee, as we, as we come to an end on our journey here, I’m sure the listeners are, have just been so intrigued and impressed with the breath work, with the understanding sleep better.

Sara Ferrer: There’s all these facets that you offer in different capacities. And, and it sounds like all of us. Can stand to do a little bit of improvement in in one or many of those categories. So, Where can people find you? How do people reach out or just learn more about what you do? These great little tips and [00:40:00] tricks.

Sara Ferrer: Is there a website, a social media, a newsletter? What does that look like? And where do people find you? 

Renee Mosier: So I’m at LinkedIn. I don’t know exactly the URL for it, but it’s LinkedIn dash Renee or backslash Renee dash Mosier. 

Serena Reynolds: It’ll be on Fearless and Flawed, under your profile. Um, we’ll get that all up there and people will be able to reach out to you via LinkedIn.

Sara Ferrer: Wonderful. Renee, this has been such a treat. I, as Serene had mentioned earlier, um, I will be doing the 4 in, 4 out breathing today through my nose. Now, the big question is, will I remember tomorrow to do it? That is always the big question, but I, I thank you for joining us for sharing your story, and most importantly for just keeping it real.

Sara Ferrer: This was one of, again, I said this earlier, but this was one of the most, as Serena pointed out, one of the most insightful, I think, conversations we’ve had in a [00:41:00] long time about really identifying the pain points we all have. We’re breaking it down from a different angle about your value system at the end of the day, right?

Sara Ferrer: Don’t just get angry. Think about what does this mean to my values in my North Star in a life capacity, versus many times where we just talk about these things in terms of a business context. 

Serena Reynolds: Wouldn’t it be lovely if instead of, like, getting angry about somebody being late, being up front. Do you know what?

Serena Reynolds: Being on time is one of my values. If you’re not going to be on time, can you just let me know? Can you message me? You know, to actually See it as not so much a floor of your own, but a ceiling or, or, or a level that you can approach in a, in a much different way and, and deal with that in a responsible grown up way, as opposed to my normal ways.

Sara Ferrer: Absolutely. Thank you, Renee, so much. This was great. And we will definitely be tuning into your LinkedIn. And if there’s [00:42:00] anything that comes up about in the next couple of months, because we’re, we’re recording this couple months before St. Patrick’s Day, we would be more than happy to shout it out on our site so that people can learn more and do better for themselves on the daily.

Renee Mosier: Thank you so much. It was a pleasure speaking with both of you. Thank you.