In this week's missive I wanted to ask one simple question: How well are you taking care of yourself? And I mean that on all levels - physically, mentally, emotionally and spiritually.

My guess is there are some areas where you are pretty good at it, other areas that could use some attention, and some where you think you are okay, but are in a little denial or have a blind spot about because you have become so accustomed to existing in a particular way you don't even realize it's unhealthy or imbalanced.

That last one's a tricky sucker no doubt, and when you finally realize how "off" you've been, it can be enlightening and even liberating. But making changes to correct or improve can feel monumental, and it requires discipline and conscious choices to, often painstakingly, be made over time. Yet when you are able to see everything as an act of self-love and self-care, it takes some of the edge off the very uncomfortable actions of doing what you know is right for yourself but might not feel so good in the moment.

The fact is that we are each responsible for our own lives, happiness and well-being, so the more we rely on external forces like our spouses/partners, friends, parents, doctors, pastors, the government etc. (or the projections of any of those onto each other!), the more frustrated, anxious and/or disappointed we become. We must remember that we have the power to change our lives for the better (which includes asking for help when we need it), and in doing so, we will suffer less, achieve more, and everyone around us will ultimately benefit.

These extraordinary and challenging times have likely highlighted some of these issues for you, so in addition to this week's related PGG, I'll be offering a Zoom talk called Self-Care in the Midst of Sea Change (two dates: 8/12 and 8/24 :) about how you can make the most of the current circumstances with new perspectives, tips and tools to take care of yourself on all levels. Click here for info and registration and please share with anyone you think might benefit <3

This week's Instagram post reminds you of the many ways you can demonstrate self-care; and in this PGG video of the week I ask you to look at how you talk to yourself.

Looking for more direct support this month? I'll be offering a group coaching session on August 19th and/or take advantage of my special annual anniversary offer for a one hour phone session.

Lastly, if you look forward to and benefit from these weekly missives and PGG essays and want to show your gratitude, any donations for my efforts are welcomed and appreciated here: And as always, please feel free to contact me with any comments about anything.

Remember everyone is fighting their own battle, so be extra gentle and compassionate with yourself and others!
Big hug <3

P.S. Need a some extra support to help navigate your career and life at this time? For info about working with me check out the website for my individual coaching services. Click here for info about group coaching and my annual anniversary sale now through August 31 - if you've been wanting to work with me one-on-one this is my lowest rate :)

And in case you missed these, you can read my PGG's that specifically address the current crisis: Quality Control: How to make the best of these times of quarantine and questioning, How to cope with (and benefit from) what you can't see during the time of corona , United We Stand. and Anatomy of Awareness. You can also check out The Pain of Being which talks about the George Floyd/BLM protests. Feel free to share those links (or any others) with anyone who could benefit <3
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"I love your PGG newsletters - one of the only ones I actually read in its entirety. They are excellently written, and spot on. Thanks for being so inspirational and reflective!" ~ Tom D.
Discipline is Not a Dirty Word
Originally published February 23, 2010

Whether it makes you think of Catholic school nuns, dog training, or your struggle with diet and exercise, discipline — of the mind and body — is what we are certainly witnessing when we watch the Winter Olympics. Any form of excellence requires it, and these amazing athletes show what can happen when you are singularly focused on and dedicated to a particular goal.

I admit that for most of my life, I associated the word with limitation — something negative, bad or oppressive. Over the past several years I have learned that instead, discipline is a positive attitude and approach that can actually be quite liberating. When used in the right way, it is an extreme act of self-love.

For example, realizing that I needed to stop working 24/7 and make time for activities that are fun, pleasurable and social is something I am now very conscious about. I even include going to the gym in that category! It has become a discipline of mine that has made my life a lot less stressful and much more enjoyable.

As they say, “One man’s pleasure is another man’s pain” — and I say what you may consider a pain for yourself, can often turn into a pleasure once you discipline yourself in that area and reap the benefits!

Discipline means you care so deeply about yourself that you want to improve or create balance wherever you need it. No matter what goals you are working toward, you are doing something every day to make yourself the best you can be.

But sometimes we can’t do it alone. Like those Olympic athletes, who are able to stay on that razor-edge track with the help of their coaches, think of me as one of them, guiding and supporting you to a personal Gold Medal in whatever area of life you choose!

If you look forward to and benefit from these weekly essays and want to show your gratitude, any donations for my efforts are welcomed and appreciated here:

Looking for some quality content while social distancing?
Be sure to follow me on Instagram and Facebook and subscribe to my YouTube channel :)

* * * * * * * * *
If you like what I write, you'll love what I have to say in person!

Remember, you can always see PGGs from any month or year going back to 2010 on my website at and visit my social media pages for more inspiration throughout the week! Want to share my PGG? Use my Medium page for friendliest posting version.

If you're looking for some compassionate candor and a dose of tough love, Kristina is the coach for you.... I came into this really lacking clarity and walked away with a sense of relief. Can't recommend her enough. ~ Kevin R.

Now is a great time to use this time to take stock of and get on track with your career and life with clarity, balance and direction.

Kristina’s coaching expertise is phenomenal — all-encompassing, inclusive of the mind, body & spirit, nonjudgmental, insightful and deeply involved in providing solutions and tools to be a better version of yourself. ~ Audrey N.


"Kristina patiently helped me to discover and embrace my true north. I was stuck in a past identity that blocked me from the person I wanted to become."

Wednesday, August 19th 5-7pmET

Wednesday, August 12th or Monday, August 24th 5:30-7pmET
Navigating times of transition for healing and personal growth

Using the Great Pause for Personal & Professional Development

Staying Motivated Throughout the Job Search Process

Authentic Branding: Letting the Real You Shine in Any Situation

Who Are You & What Are You Supposed to Be Doing with Your Life?

Stepping Stones for Success

Kristina's Books:

Read Kristina's Career & Personal Growth Articles:

"Since I last spoke with you, I've had some pretty dramatic changes - New Job, a Big Move, Healthy Dating Relationship. It's been pretty awesome. Emotionally, I've done a 180, and my life is certainly a reflection of that. My last session with you spurred a lot of wonderful life changes."  ~ Palanda B.
"I can honestly say that speaking to you was one of the most important events in my life. It is almost unbelievable how a 2-hour conversation can have that effect." ~ Bozhanka V.

Thank you again for opening my eyes to a new future! ~ K. Handa
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