the SHOW UP society podcast

how to ask for things

10 May 2023

Contributed by Lukas

175. i recently gave the people in my group program a dare to ask for something. i dared them to ask for a sale, a favor, a referral.  something tha...

don't weaponize self-help

03 May 2023

Contributed by Lukas

174. have you ever signed up for a course, read a book, listened to a podcast, or joined a program with the intention of learning something? only to g...

do you dare?

19 Apr 2023

Contributed by Lukas

173. this episode is an invitation to get more daring in your life. please join me in may for DARE TO SHOW UP - a month-long group program to help you...

start showing up by showing more of you

12 Apr 2023

Contributed by Lukas

172. i'm getting vulnerable, raw, and real in this episode.  i haven't been showing up the way i want in the world.  a recent incident sho...

how to get shit done with megan auman

05 Apr 2023

Contributed by Lukas

171.  megan auman joins me to talk about how to get shit done.  we talk a lot about her book, try it and see, and the try it and see planner. this i...

stop waiting for it to feel easy

29 Mar 2023

Contributed by Lukas

170. have you ever wanted to do something but it felt hard so you didn't do it?  saaame.  and i have a lot of clients who tell me, "but it...

5 must-haves for success

22 Mar 2023

Contributed by Lukas

169.  i've been coaching people for over 14 years and i've compiled a list of 5 must-haves for success.  the great news is that all of the...

finding success by celebrating progression

15 Mar 2023

Contributed by Lukas

168.  this episode is almost like a part 2 for last week's episode 167.i'm talking about breaking down tasks into easy, doable parts.and he...

how to do scary things

08 Mar 2023

Contributed by Lukas

167. i present to you tammie's turtle technique, which is how i do scary things. i believe that achieving goals means you have to get uncomforta...

letting your field lie fallow

01 Mar 2023

Contributed by Lukas

166.  this episode could also be titled how recovery and restoration are crucial to success.  i'm talking about taking a rest from the thing yo...

one way to feel less judged

22 Feb 2023

Contributed by Lukas

165. have you ever felt judged when someone asked you something like, "is that what you're wearing to dinner?"  same, friend.but here&...

foundations for sustainable success

15 Feb 2023

Contributed by Lukas

164. i'm giving you my 13 BEST tips to have success in your life, in a sustainable way. meaning a way that feels doable, light, fun and playful. ...

who are you?

08 Feb 2023

Contributed by Lukas

163. do you freeze up when you have to write a bio or give your elevator pitch? are you telling yourself you don't know who you are or what you&...

a key trait for success

01 Feb 2023

Contributed by Lukas

162.  do you ever come home from a workout and check out your body to see if your muscles are poppin?  or maybe you send a newsletter and you check ...

overcoming perfectionism to get it done

25 Jan 2023

Contributed by Lukas

161.  in this episode, i talk about how to overcome perfectionism so you can DO the thing.  done really is better than perfect.  you can always per...

life lessons from weightlifting

18 Jan 2023

Contributed by Lukas

160.  i've started weightlifting this year in my quest to be vibrant and strong.  i'm sharing 5 impactful life lessons from my time in the...

2023 goals with nike coach chris bennett

11 Jan 2023

Contributed by Lukas

159.  chris bennett, nike running's global head coach (and my husband), is on the podcast today to talk about our 2023 goals. we also talk about...

a new year pep talk

04 Jan 2023

Contributed by Lukas

158. your new year does not have to start off sparkly and organized to be great.  hear some inside scoop on how chaotic my surroundings are, and how ...

2 keys to showing up for yourself

20 Dec 2022

Contributed by Lukas

157. want to show up for yourself more often? i'm giving you 2 important keys to do so.  1. knowing what you want and owning your weird.2. once...

being open to something better

13 Dec 2022

Contributed by Lukas

156. my goals for a solo work trip got derailed, but it wasn't a problem.  it actually turned out better than i had imagined.  you can use my s...

loving and dressing the body you're in with judith gaton

06 Dec 2022

Contributed by Lukas

155.  i'm excited to share this conversation with guest judith gaton, stylist, life coach, author and former attorney.  judith helps women who ...

the number 1 key to changing your life

29 Nov 2022

Contributed by Lukas

154. the title is so dramatic, right?!  but i'm telling you from my years of coaching  - the number 1 indicator that someone is going to change...

3 tiny ways to show yourself love

22 Nov 2022

Contributed by Lukas

153. i'm giving you 3 tiny ways to show yourself love.  now before you go calling me corny, stick with me.  i'm going to tell why it'...

the eff you letter

15 Nov 2022

Contributed by Lukas

152. yep. i'm saying the f-word in this episode so hide your kids. but i'm using it in a way that will set you free.i want you to write an ...

changing your capacity to experience joy.

08 Nov 2022

Contributed by Lukas

151.  i share a story about the great weekend i had and how it made me realize that i've had a monumental shift.  i am now able to fully experi...

answer this question to change your life

01 Nov 2022

Contributed by Lukas

150.  you've probably heard asking the question "why" is powerful, especially in terms of motivation and goal setting. but i'm g...

how a small project helped me love myself

18 Oct 2022

Contributed by Lukas

149.  i did a silly fitness dance and posted it on instagram 30 days in a row and it transformed the way i thought about my body and showing up onlin...

an update on my 2022 goals

11 Oct 2022

Contributed by Lukas

148.  you asked for an episode talking about my goals, so here you go!in december of 2021, i wrote down my goals for 2022.  more specifically, i wro...

evidence it's working

04 Oct 2022

Contributed by Lukas

147.  you have SO many ways to measure (and celebrate) your progress towards your goals in addition to the final result or a measurement from a machi...

what's your motive?

27 Sep 2022

Contributed by Lukas

146.  i'm getting vulnerable with you and sharing some tender thoughts i've had about my body and my recent lack of self-care.  i'm a...

showing up for your business by showing up as YOU

20 Sep 2022

Contributed by Lukas

145. i talk with 4 participants of my previous SHOW UP FOR YOUR BUSINESS program.  we talk about finding your own voice, being consistent, how to han...

the only way through is through

13 Sep 2022

Contributed by Lukas

144.  you know when you are right in the struggle and it feels terrible and you want to make it go away?  i've been there, too.  but you just ...

thank you and an invitation

06 Sep 2022

Contributed by Lukas

143.  hi! it's tammie and i'm no longer going to write the show notes in the third person.  in today's episode, i talk  about the im...

real talk - i've been struggling

30 Aug 2022

Contributed by Lukas

142. tammie gets real with you this week and shares some things she's been struggling with.body issues, handling success, and dropping off kids a...

a tiny challenge and a pep talk

02 Aug 2022

Contributed by Lukas

141.  tammie gives you a little pep talk and issues a tiny, doable challenge that is going to help you keep going sustainably towards your goal. spo...

don't believe this mindset myth

26 Jul 2022

Contributed by Lukas

140.   what do you think of when you hear the word mindset?  do you think of having positive thoughts?  tammie's calling BS on the expectation...

tracking don't mean sh!t unless you also do this

19 Jul 2022

Contributed by Lukas

139.  i see you with your tracking apps, habit trackers, journals and spreadsheets.   you get better at what you track right?wellll, only if you are...

owning your choices

12 Jul 2022

Contributed by Lukas

138.  have you ever gone on vacation and then gotten upset when you returned home because you felt behind?  this episode is for you.  have you ever...

what would make it worth it?

05 Jul 2022

Contributed by Lukas

137.  tammie gives you a powerful question to ask yourself when setting a goal or going after a goal.  it will help make it sustainable to put the e...

using delight as a measurement of success

28 Jun 2022

Contributed by Lukas

136.  tammie talks about a big project she's working on and one of the ways she is measuring success in this project.  hint: it's delight....

human lessons from a halsey concert

21 Jun 2022

Contributed by Lukas

135.  tammie talks about some important lessons on being a vulnerable and imperfect human  that she was reminded of at a recent halsey concert.  hi...

insights from a 4 year running streak with nike coach chris bennett

14 Jun 2022

Contributed by Lukas

134.  tammie talks with the global head coach of nike running, chris bennett, who is also her husband.  they talk about chris's 4 year (and cou...

developing a mindset practice to increase confidence with susan schofer

07 Jun 2022

Contributed by Lukas

133. tammie talks to special guest and former client susan schofer.  susan is a mom, a wife, a runner, a cancer survivor, and a PhD chemist who is no...

are you arguing with reality?

31 May 2022

Contributed by Lukas

132.  arguing with reality causes you unnecessary suffering and angst.  but most of us humans do it.  tammie gives you examples of how it may be sh...

how to not squeeze the life out of your goals

24 May 2022

Contributed by Lukas

131.  tammie talks about releasing your attachment to your desired outcome while you are in the process of working towards a goal.having a goal in mi...

do you have a fear of success

17 May 2022

Contributed by Lukas

130.  tammie talks about how a fear of success may be holding you back.  she lists the sneaky ways it may be showing up for you and what you can do ...

how to put more joy and possibility into your own life

10 May 2022

Contributed by Lukas

129.  tammie has 4 beautiful guests on today's show.  mel, alfia, sue and joan all took part in tammie's program called goals 2.2 where th...

mindset is a practice

03 May 2022

Contributed by Lukas

128.  tammie shares with you her spirit animal and how it relates to the most important thing to know about having a helpful mindset:  it is a pract...

doing business her way with laurel smith of laurel denise

26 Apr 2022

Contributed by Lukas

127.  tammie talks to laurel smith, owner and creative director of laurel denise.  laurel creates jewelry and planners among other things.  tammie ...

ask this question to help you show up for yourself

19 Apr 2022

Contributed by Lukas

126.  ever want  to show up for yourself and your wishes, wants and desires, but you are worried the people involved might not like your decision?th...

becoming an expert of your own possibility with artist laura wooten

12 Apr 2022

Contributed by Lukas

125.  tammie chats with special guest and her former client, landscape artist laura wooten.  laura and tammie talk about getting over perfectionism,...

letting go of old stories to create new ones

05 Apr 2022

Contributed by Lukas

124. tammie talks about the stories we tell about ourselves that actually hold us back.  (also known as limiting beliefs). she gives some examples of...

the benefits of working with a life coach with melissa sears

29 Mar 2022

Contributed by Lukas

123. tammie talks with her former client, melissa sears, about the benefits of working with a life coach.  listen in to hear the important questions ...

what is the cost?

22 Mar 2022

Contributed by Lukas

122.  have a decision weighing on you?  tammie gives you a tool that might help.  ask yourself what is the cost of saying no?  what will you miss ...

can i do a little bit more?

15 Mar 2022

Contributed by Lukas

121.  tammie encourages you to ask yourself this powerful question, "can i do a little bit more?"asking this question will help you get mor...

celebrating women in sports with jenny nguyen of the sports bra

10 Mar 2022

Contributed by Lukas

120.  tammie talks with guest jenny nguyen, owner and founder of the sports bra in portland, oregon, about supporting girls and women in sports and i...

which kind of tired?

01 Mar 2022

Contributed by Lukas

119.  most of us go to bed tired.  but we can choose what kind of tired.  we can be tired from moving the needle closer to our goals or tired from ...

find the joy

22 Feb 2022

Contributed by Lukas

118. tammie talks about the importance of finding and choosing joy.  when we can find the joy, we get more done.  and we have more fun.  and when w...

love yourself to success

15 Feb 2022

Contributed by Lukas

117.  tammie talks about how important it is to love ourselves if we want to have success in our lives.  she gives 3 (plus a bonus) practical action...

celebrate your fails

08 Feb 2022

Contributed by Lukas

116.  tammie encourages you to celebrate your fails as much as you celebrate your wins.  what?  yep!  because if you fail, that means you were out...

artist and author janine kwoh helps people feel less alone

01 Feb 2022

Contributed by Lukas

115.  tammie chats with janine kwoh, artist and author of the book "welcome to the grief club."  janine is a self-taught artist and makes ...

do this before bed

25 Jan 2022

Contributed by Lukas

114.  tammie talks about a tool she uses and gives to her clients.  do this before bed to retrain your brain to find the accomplishments you are cre...

showing up as yourself with designer katie kortman

18 Jan 2022

Contributed by Lukas

113.  tammie talks with fashion designer katie kortman from season 19 of project runway about boldly showing up as ourselves to get our goals.  kati...

don't use your goals as a weapon against yourself

11 Jan 2022

Contributed by Lukas

112. tammie talks about how she sees so many people using their goals as a weapon against themselves, which makes going after goals exhausting and not...

swipe right

04 Jan 2022

Contributed by Lukas

111. tammie gives you a pep talk to go out and swipe right in more places in your life. to work with tammie 1:1. see:https://showupsociety.com/coachi...

2022 goals with nike coach chris bennett

28 Dec 2021

Contributed by Lukas

110.  tammie talks to nike running's global head coach (and her husband), chris bennett, about their biggest takeaway from 2021 and their goals ...

do this before the new year

21 Dec 2021

Contributed by Lukas

109. tammie gives you a simple, but valuable, reflection exercise to do before you move into the new year.  to work with tammie one-on-one, see:https...

listen to this

14 Dec 2021

Contributed by Lukas

108. tammie gives a confession in this one.  something she should have listened to, but didn't.  she gives you tips on how to avoid the mistake...

thank who?

07 Dec 2021

Contributed by Lukas

107.  tammie gives a fun assignment to thank yourself for your achievements in 2021.  snoop dogg did it and you can too.  taking the time to write ...

safeguard your valuables

30 Nov 2021

Contributed by Lukas

106.  tammie talks about safeguarding your valuables.  how you can protect your heart and  mind and spirit while going after big goals. to work wi...

a tiny thankful challenge

23 Nov 2021

Contributed by Lukas

105. tammie gives you a tiny thankful challenge to do this week.to work with tammie 1:1, see: https://showupsociety.com/coachingtext me with comments...

your wake up call

16 Nov 2021

Contributed by Lukas

104.  tammie gives you a wake up call.  are you living the life you want to be living, or are you a passenger along for the ride.  she talks about ...

10 years of a daily gratitude habit

09 Nov 2021

Contributed by Lukas

103.  tammie celebrates 10 years of her tiny daily habit – keeping a gratitude journal.  she takes what she has learned from never missing a day i...

drop this phrase from your vocabulary to get unstuck

02 Nov 2021

Contributed by Lukas

102.  tammie gives you a three word phrase to drop from your vocabulary if you want to get unstuck.  this is a super short and sweet, but helpful ep...

where will you be then?

26 Oct 2021

Contributed by Lukas

101.  tammie gives a "where are they now" update on 4 of her previous guests.  that made her wonder, if she interviewed you, her listener,...

how to be 100% all in

19 Oct 2021

Contributed by Lukas

100.  tammie talks about a new way to look at being 100% all in on our big goals.  it's not what you think it means.  but it WILL help you get...

2021 goal updates with nike coach chris bennett

12 Oct 2021

Contributed by Lukas

099.  tammie talks with nike running's global head coach chris bennett (who also happens to be her husband) about their 2021 goals and how they ...

an invitation to get unstuck

05 Oct 2021

Contributed by Lukas

098. tammie talks about how to get out of a funk.  and she invites you to coach 1:1 with her if you need a little help getting unstuck. even if you ...

make a decision. change your life

28 Sep 2021

Contributed by Lukas

097.  in this episode, tammie talks about decisions.  you can literally change your life with a decision and you can make that decision in an instan...

get your goals faster and easier with the attachment scale

21 Sep 2021

Contributed by Lukas

096.  not hitting your goals fast enough?  beating yourself up about being behind?  tammie gives you a tool called the attachment scale that can he...

life-changing coaching philosophies

14 Sep 2021

Contributed by Lukas

095.  tammie talks about her mission statement or set of philosophies for her coaching business.  start putting them into practice and see your life...

a confession

07 Sep 2021

Contributed by Lukas

094. in this episode, tammie makes a confession.  she gets vulnerable and shares it with you in case it helps you.  to work with tammie 1:1, see:htt...

saying yes to possible heartbreak

31 Aug 2021

Contributed by Lukas

093.  tammie talks about dropping off her oldest child at college and how the pain of it felt so strong but also reminded her what it means to be ali...

the power of slowing down

24 Aug 2021

Contributed by Lukas

092.  tammie talks about the power of slowing down and how it can help you reach your goals more sustainably, and having more fun along the way.  pa...

ripple effect of going after your goals

17 Aug 2021

Contributed by Lukas

091.  tammie talks about the ripple effect of you showing up for yourself and your goals.  when you show up for yourself and your goals, you change ...

change your life with these 2 tools

10 Aug 2021

Contributed by Lukas

090.  tammie talks about 2 of the most powerful tools you can use to change your life.   she has used them to change her life and her clients change...

the necessary ingredient for success

03 Aug 2021

Contributed by Lukas

089.  tammie talks about the necessary ingredient for success.  after studying her clients and athletes, all the successful ones have one thing in c...

knowing what you want

27 Jul 2021

Contributed by Lukas

088.  tammie talks about how you have to know what you want before you can get it.  she gives 5 steps to help you get your goals.realize you have th...

benefits of putting yourself first

20 Jul 2021

Contributed by Lukas

087.  tammie talks about her recent decision to put herself first and she is sharing the amazing benefits that have come from that decision.  tammie...

things to unlearn on your way to success

13 Jul 2021

Contributed by Lukas

086.  tammie talks about things you'll need to unlearn if you want to get success faster.  these things may have been holding you back from the...

a new self concept

06 Jul 2021

Contributed by Lukas

085. tammie talks about how to build a new self concept and why it's important to getting your goals.  she also talks about clothes and her clos...

being in process

29 Jun 2021

Contributed by Lukas

084. tammie talks about being in process of getting  our goals.  if you have a goal you haven't achieved yet, this episode is for you!for links...

what we love about olympic trials with coach bennett

22 Jun 2021

Contributed by Lukas

083.  tammie talks with chris bennett, global head coach of nike running,  about the US olympic trials in track and field.  they talk about what it...

embracing our imperfections

15 Jun 2021

Contributed by Lukas

082. tammie talks about how a japanese art called kintsugi can help us learn to embrace our imperfections and be even stronger than we were before. f...

who are you?

08 Jun 2021

Contributed by Lukas

081.  tammie gives a short, fun exercise to change the way you think about yourself. listen in to create a well-rounded approach to your identity.to...

how to do that thing you don't want to do

01 Jun 2021

Contributed by Lukas

080.  have something on your to do list that you don't want to do so you keep putting it off?tammie has a trick to help you get unstuck and get ...

a better way to get results

25 May 2021

Contributed by Lukas

079.  tammie talks about a better, more sustainable way to get results.  hint:  kindness and unconditional love  can help you get results AND have...

the #1 tip for self care

18 May 2021

Contributed by Lukas

078.  tammie talks about the #1 tip for self care that most people don't talk about.   once you do this, you'll be on your way to knowing...

who will you be in 2023

11 May 2021

Contributed by Lukas

077.  tammie does something a little bit different in this episode.  this is more like a guided workshop to create your vision for who you will be i...

on doing scary, uncomfortable things

04 May 2021

Contributed by Lukas

076.  tammie talks about how to survive doing scary uncomfortable things.  she talks about what she learned and accomplished in april, her month of ...