In this second installment of the Five Year You coaching series, Andrew and Catherine focus on rediscovering the "Self." Diving into the four dimensions of self—emotional, spiritual, mental, and physical—they guide listeners to reflect on how they show up in the world and how to align their daily habits and beliefs with their five-year vision. This episode offers insights, strategies, and practical exercises to help you cultivate authenticity, resilience, and self-awareness.

Key Topics Covered:

• Emotional Awareness: Understanding and mastering your emotions to live a more balanced and joyful life.
• Spiritual Beliefs: Exploring your spirituality and its role in your sense of self.
• Mental Health and Mindset: Identifying and reframing limiting beliefs that hold you back.
• Physical Health: Setting realistic goals and building habits for a healthier, more energetic you.

Actionable Steps for Listeners:

1. Reflect on Emotions: Journal about the emotions you feel most often and identify which ones you’d like to experience more or less frequently.
2. Define Your Spiritual Beliefs: Take time to explore what resonates with you, whether it’s traditional religion, mindfulness, or connecting with nature.
3. Reframe Limiting Beliefs: Write down one belief holding you back and challenge its validity. Replace it with a positive, empowering thought.
4. Set Physical Goals: Decide how you want to feel and look in five years. Start with small steps, like drinking more water or adding movement to your day.
5. Honor Your Future Self: Make daily decisions based on what your five-year self would want, from how you eat to how you spend your time.

Quotes:

Catherine’s Aha Moments:

• "Your emotions are the way you reflect who you are to the world."
• "Happiness isn’t selfish—it’s an act of courage to honor your true self."
• "Authenticity is the path to happiness; anything less leaves us stuck."
• "What you believe can either limit you or set you free—it’s your choice."
• "Honoring your future self in small ways leads to massive transformation."

Andrew’s Aha Moments:

• "Your thoughts create your reality—shift them, and your life changes."
• "Your five-year self is already cheering you on—start showing up for them today."
• "True change begins with awareness, even if it’s a tough truth to face."
• "Spirituality is deeply personal; finding what resonates with you is key to living authentically."
• "Small, consistent actions compound into extraordinary results over time."

Glimmers of the Week:

• Andrew: Discovering the power of micro-changes, like staying hydrated and prioritizing sleep, to improve his health and energy.
• Catherine: Reflecting on how making decisions with her future self in mind has transformed her daily habits and outlook.

• Five-Year You Coaching Program – Start your journey to rediscovering yourself with tailored coaching.

• Visit Five Year You for more resources and coaching opportunities.
• Follow us on Instagram @fiveyearyou.

This podcast is for informational purposes only and does not substitute professional advice. Please...

In this special episode, Andrew and Catherine kick off a transformative five-part series designed to help you uncover your true purpose. Using their signature "Layers of Life" framework, they guide listeners through a step-by-step process to reconnect with their authentic selves. The focus of Week 1 is on the soul, where they help you rediscover what truly lights you up and aligns with your deepest values. This is the first step in crafting a life of meaning, joy, and fulfillment.

• The Layers of Life Framework: From soul to significance, living from the inside out.
• Reconnecting with Your Soul: Why your childhood joys and natural talents hold the key to your purpose.
• Clearing the Clutter: Letting go of societal expectations to find what truly matters to you.
• Practical Exercises: How to identify your innate gifts and passions using simple prompts and self-reflection.
• Laying the Foundation: Building strong roots before accelerating growth in your personal journey.

1. Reflect on Childhood Joys: Ask yourself, “What did I love doing as a child?” Write down activities that brought you happiness and why they resonated with you.
2. Ask for Feedback: Reach out to close friends or family and ask, “What do you come to me for?” This can reveal hidden strengths you might overlook.
3. Reframe Your Day-to-Day: Consider how you can incorporate small aspects of your passions into your current routine.
4. Set Intentional Goals: Focus on one small action that aligns with your purpose this week—whether it’s picking up a long-lost hobby or taking time for introspection.
5. Embrace Self-Discovery: Start seeing your uniqueness as a strength and challenge limiting beliefs like “Get real” that hold you back.

• "Happiness comes from being authentically you."
• "You are who you are, and that’s a beautiful thing to embrace."
• "The seeds of your purpose often lie in the small, joyful things you did as a kid."
• "When you honor your preferences, you honor your soul."
• "Coaching is about helping you find what lights you up and creating accountability to pursue it."

• "Living from the inside out allows your true purpose to shine."
• "Your uniqueness is your superpower—it’s often hidden in the things you take for granted."
• "Small steps build strong roots, creating the foundation for meaningful growth."
• "Purpose isn’t always tied to work; it’s about what makes your life joyful and fulfilling."
• "Fear of stepping into your purpose is normal, but support can help you take the leap."

Resources Mentioned:

• The Life-Changing Magic of Tidying Up by Marie Kondo – Learn how to identify what sparks joy in your life.
• Five Year You Guided Coaching Call – Take the first step toward discovering your purpose with a free consultation.
• Atomic Habits by James Clear – Build habits that align with your goals and purpose.

• Visit

In this episode, Andrew and Catherine dive into the science and habits of better sleep. They share their personal journeys of transforming from night owls to sleep enthusiasts and offer practical tips to improve your sleep quality. From resetting your circadian rhythm to creating a sleep sanctuary, this episode is packed with actionable advice to help you wake up feeling refreshed and ready to conquer the day.

• The Sleep Struggle: Catherine shares her battle with poor sleep and how she turned it around.
• Circadian Rhythm: Why morning sunlight and evening dimness are crucial for quality rest.
• Sleep Sanctuary: How to design your bedroom for optimal sleep.
• Tech and Tools: The benefits of blue-light blocking glasses, grounding mats, and more.
• Creating a Sleep Routine: How small, consistent habits lead to lasting sleep improvements.

1. Reset Your Circadian Rhythm: Get 15 minutes of sunlight in the morning and dim lights in the evening.
2. Create a Sleep Sanctuary: Use blackout curtains, keep your room cool, and remove devices that emit blue light.
3. Implement Wind-Down Habits: Read a paper book, wear blue-light-blocking glasses, and limit screen time an hour before bed.
4. Try Grounding Mats: Connect with the earth’s energy using grounding sheets or mats for deeper sleep.
5. Stick to a Sleep Schedule: Aim for consistent bed and wake times to train your body for better rest.

• "Your bedroom should feel like a sanctuary, not a second office."
• "Sleep isn’t just a health choice; it’s self-care at its core."
• "Limiting nighttime food and screens taught me how much my habits were sabotaging my rest."
• "A good night’s sleep changes everything—it’s the foundation for better mental health."
• "Progress, not perfection. Start small, and better sleep will follow."

• "Your circadian rhythm knows what to do—sunlight in the morning, dim light at night."
• "You don’t need perfection to sleep better—just pick one habit and start."
• "A cooler room is a happier sleep zone—your body will thank you."
• "Blue light tricks your brain into thinking it’s daytime, even at midnight."
• "Master sleep, and you’ll master your day."

• Andrew: Loving his Neurovisor, a light and sound therapy device that resets his circadian rhythm and improves his mood.
• Catherine: Thrilled with her heated blanket, a cozy gift from her kids that makes her bedtime routine even more delightful.

• Sleep Smarter by Shawn Stevenson – A comprehensive guide to improving sleep quality.
• Blue-Light Blocking Glasses – Protect your sleep by reducing screen exposure.
• BedJet – Temperature-controlled comfort for the ultimate sleep experience.

• Visit Five Year You to explore more...

In this inspiring and actionable episode, Andrew and Catherine guide you step-by-step through creating a 5-year plan that aligns with your purpose, values, and dreams. They introduce their unique “Five S’s” framework and share exercises, including connecting with your future self, to help you clarify your vision and set the foundation for a life you love. Whether you're feeling stuck, seeking clarity, or simply looking for a fresh perspective, this episode will empower you to design a future full of meaning and joy.

• The Five S’s Framework: Soul, Self, Social, Substance, and Significance as the foundation for a meaningful plan.
• Future Self Visualization: A guided exercise to meet and learn from your five-year future self.
• The Power of Small Shifts: How micro habits and intentional steps can compound to create big changes.
• Living from the Inside Out: Why aligning your decisions with your authentic self leads to fulfillment.
• Breaking Free from External Expectations: Letting go of societal pressures to focus on what truly matters.

1. Write a Letter from Your Future Self: Visualize your life five years from now. What advice would future you give?

2. Explore the Five S’s:

• Soul: Identify what lights you up and gives you purpose.
• Self: Define your physical, emotional, mental, and spiritual goals.
• Social: Envision the relationships and community you want to cultivate.
• Substance: Reflect on how you want to spend your time, money, and energy.
• Significance: Determine the legacy you want to leave behind.

3. Set Micro Habits: Focus on small, manageable changes that align with your five-year vision

4. Review Quarterly: Regularly revisit your plan and adjust based on your growth and evolving priorities.

5. Seek Support: Find accountability partners or a coach to help guide and encourage your progress.

• "Living from the inside out is where true fulfillment begins."
• "Your five-year self already knows the way—start listening."
• "Social media isolates us, but building real relationships requires time and energy."
• "Your legacy isn’t about things; it’s about how you make others feel."
• "Dreams matter, and so does setting boundaries to protect them."

• "Clarity is the first step to creating a life you love."
• "Your future self is already rooting for you—just start walking the path."
• "Small, intentional steps compound into massive change over time."
• "You don’t have to play the game society signed you up for—you can create your own."
• "Growth begins when you stop living life by accident and start living on purpose."

• Andrew: Reflecting on a year of prioritizing health with daily meditation and better habits, inspired by his five-year vision.
• Catherine: Revisiting her own five-year letter and feeling gratitude for how much progress she’s made toward her goals.

• Five Year You Guided Meditation – Visualize your future self and gain clarity.
• Atomic Habits by James Clear – Learn how small habits lead to big changes.

In this enlightening episode of 5 Year You, Andrew and Catherine dive deep into the relationship between thoughts and feelings. They explore how thoughts create feelings, why not all feelings are rooted in truth, and how to challenge negative narratives that don’t serve us. Sharing personal experiences and actionable strategies, they empower listeners to step back, observe their thoughts, and choose a mindset that promotes growth and well-being.

Key Topics Covered:

• Thoughts Create Feelings: How thoughts shape emotional responses and why awareness is crucial.
• Intrusive Thoughts: Catherine’s personal experience with postpartum intrusive thoughts and how she learned to manage them.
• Self-Awareness as a Tool: Observing thoughts instead of reacting automatically.
• Challenging Negative Narratives: Tips for identifying and reframing unhelpful thought patterns.
• Practical Shifts: Simple strategies like exercise, hydration, and laughter to quickly change emotional states.

Actionable Steps for Listeners:

1. Notice the Thought: Take a moment to observe what you’re thinking when emotions arise.
2. Ask Questions: Is this thought true? Does it serve me? What evidence do I have?
3. Practice Reframing: Turn negative assumptions into neutral or positive possibilities.
4. Take Care of Your Body: Use movement, proper hydration, and nutrition to stabilize your emotional baseline.
5. Build Your Toolkit: Identify small, reliable actions like breathing exercises or connecting with friends to shift your mood.

Quotes:

Catherine’s Aha Moments:

• "Not every thought is true. Recognizing this is the first step to emotional freedom."
• "Your feelings aren’t facts—they’re often just a reaction to an incomplete story in your mind."
• "Intrusive thoughts are common, but they don’t define you."
• "We all scan for threats, but most of the time, the threat isn’t real—it’s imagined."
• "By understanding your thoughts, you can decide which ones to keep and which to let go."

Andrew’s Aha Moments:

• "Feelings are real, but they aren’t always right—they’re shaped by the stories we tell ourselves."
• "Humor disarms negativity. When you can laugh at a thought, it loses its power."
• "You’re not your thoughts. You’re the observer of your thoughts, and that gives you choice."
• "Repetition creates patterns—start practicing better thoughts today for a brighter tomorrow."
• "Intentionality turns your mindset from reactive to proactive—it’s a game changer."

Glimmers of the Week:

• Andrew: Enjoying his new rebounder (inspired by Catherine!) and finding joy in simple movement for mental and physical health.
• Catherine: Selling an old pair of sunglasses on eBay for $67, perfectly covering the cost of her twins’ final Christmas gifts, which felt like a serendipitous win.

Resources Mentioned:

• How to Train Your Mind by Chris Bailey – A quick guide to improving focus and managing thoughts.
• The Body Keeps the Score by Bessel van der Kolk – Exploring how unresolved emotions impact physical health.

Connect with Us:

• Visit

In this insightful episode of 5 Year You, Andrew and Catherine share how to prioritize peace in a world that constantly demands more. They explore why peace feels elusive, the role of boundaries, and how societal pressures encourage busyness instead of calm. With practical tools and personal stories, they discuss how to cultivate inner peace, set boundaries, and eliminate the stressors that disrupt a calm life.

Whether it’s during the holidays or everyday life, this episode will help you build a sustainable sense of peace amidst chaos.

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• The Elusive Nature of Peace: Why peace isn’t a default state and must be actively cultivated in today’s culture.
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• Boundaries and People Pleasing: How saying “no” to others often means saying “yes” to yourself.
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• Internal vs. External Peace: Andrew’s take on why peace starts within and radiates outward.
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• The Cost of Prioritizing Peace: How setting boundaries may ruffle feathers but is essential for mental and emotional well-being.
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• Breaking Free from Social Media Traps: How digital habits disrupt your calm and what to do about it.
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3. Identify Peace Disruptors: Take stock of what steals your peace—whether it’s social media, overcommitments, or people-pleasing habits.
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7. Set Clear Boundaries: Practice saying no to requests that drain your energy and don’t align with your values.
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11. Declutter Your Space and Mind: Simplify your environment and offload mental clutter through journaling or mindfulness.
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15. Digital Detox: Limit screen time and unfollow accounts that make you feel inadequate or stressed.
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19. Create Peaceful Habits: Develop small rituals like gratitude journaling, breathwork, or soft lighting to promote calm.
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• "Peace isn’t handed to you—you have to cultivate it, insist upon it, and believe you deserve it."
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• "The cost of peace is often uncomfortable conversations and boundaries, but it’s always worth it."
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• "Social media has a way of turning contentment into comparison."
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• "People pleasers prioritize everyone else’s calm but destroy their own in the process."
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• "Visual clutter is mental clutter. Simplifying your environment creates space for peace."
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• "Peace is a muscle—flex it daily until calm becomes your default state."
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• "You can choose peace instead of chaos at any moment, but it starts with awareness."
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• "The people who push back against your boundaries are the ones who benefited most from you not having them."
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• "Start with small habits, like breathing deeply or listening to spa music, to train your nervous system to embrace peace."
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• "You can’t control the world outside of you, but you can control the world within...

In this heartfelt episode of 5 Year You, Andrew and Catherine take on the delicate topic of anger—how it manifests, why it’s often misunderstood, and how to manage it constructively. They share personal experiences, reflect on their individual relationships with anger, and discuss the importance of self-awareness and healthy outlets. Whether you’re prone to bottling emotions or experiencing explosive outbursts, this episode provides practical strategies for dealing with anger in ways that foster growth and maintain harmony.

• Understanding Anger: How anger is a natural emotion but requires thoughtful management.
• Self-Awareness Cues: Recognizing physical and emotional signs that anger is building.
• Healthy Outlets for Release: Practical tools like exercise, breathing techniques, and creative outlets for managing anger.
• Boundaries and Communication: How to let others know where you’re at emotionally to prevent escalation.
• Releasing the Pressure: Andrew’s Instant Pot analogy for anger management and why it’s important to find controlled ways to let emotions out.

1. Identify Triggers: Reflect on situations or behaviors that tend to ignite anger and start recognizing early cues.
2. Practice Deep Breathing: Use techniques like box breathing to calm your body and mind.
3. Create Healthy Habits: Incorporate regular exercise, journaling, or mindfulness practices to prevent anger from building.
4. Set Emotional Boundaries: Share where you are emotionally with those around you to create understanding and space.
5. Seek Connection: Talk to a trusted friend or therapist to work through unresolved anger.

• "You can feel however you want, but you can’t act however you want."
• "Anger is just an emotion; it’s not bad. What matters is how we choose to handle it."
• "Thirty minutes alone can be transformative—I call it my recharge time."
• "You deserve to have a calm life, and that starts with managing your emotions."
• "Being self-aware isn’t a destination; it’s an ongoing practice."

• "Anger is energy that needs to go somewhere—if it doesn’t, it festers inside."
• "The Instant Pot analogy: release your emotions gradually, or they’ll explode."
• "Deep breaths aren’t about fixing anger; they’re about creating space to respond better."
• "Helping someone else when you’re angry can shift your mood entirely."
• "Doing good feels good—it’s a great way to redirect your emotional state."

• Catherine: Attending her first hockey game and watching Wicked during a Thanksgiving trip to Canada with Andrew.
• Andrew: Spending American Thanksgiving with Catherine, enjoying shared meals and creating new traditions.

• The Anger Management Workbook for Women by Julie Catalano – A practical guide for understanding and managing anger.
• The Body Keeps the Score by Bessel van der Kolk – A deeper dive into how unresolved emotions impact the body.

In this empowering episode of 5 Year You, Andrew and Catherine unpack the myths and realities of confidence. They explore how confidence is not an innate trait but a skill that anyone can learn and develop over time. By sharing personal stories, practical strategies, and insights on overcoming self-doubt, they help listeners build the foundation for self-assuredness and resilience. This episode is a must-listen for anyone seeking to live more authentically and boldly.

Key Topics Covered:

• Confidence as a Skill: Catherine discusses how confidence is developed through practice and self-discovery, not something people are simply born with.
• Overcoming Fear of Judgment: How evolutionary instincts contribute to self-consciousness and strategies to push past fear.
• Trial and Error in Building Confidence: Andrew shares how persistence and vulnerability are key to improving confidence in new areas.
• Support Systems for Growth: The importance of surrounding yourself with people who encourage and uplift you.
• Confidence and Authenticity: Why confidence grows when you live in alignment with your true self.

Actionable Steps for Listeners:

1. Reframe Confidence: Treat it as a skill to develop, not a trait you either have or don’t.
2. Embrace Vulnerability: Be open to feedback and willing to try new things, even if they don’t go perfectly at first.
3. Write a Confidence List: Reflect on everything you’ve accomplished in your life, big or small, as a reminder of your capability.
4. Find Your Support Team: Surround yourself with people who uplift and encourage your growth.
5. Challenge Your Inner Critic: Engage with the voice of self-doubt and question its validity to break free from fear.

Quotes:

Catherine’s Aha Moments:

• "Confidence isn’t something you’re born with—it’s something you build."
• "The more you live in alignment with your authentic self, the more confidence becomes a natural result."
• "It takes time and practice to say, ‘That’s great for you, but this is what makes me happy.’"
• "Being self-conscious is a primal instinct—understanding it helps you move past it."
• "Confidence doesn’t mean being fearless; it means showing up despite the fear."

Andrew’s Aha Moments:

• "Confidence comes from surviving everything life has thrown at you and knowing you’ll figure it out again."
• "Your ego wants to keep you safe, but safety doesn’t always mean growth."
• "Vulnerability isn’t weakness—it’s the path to strength."
• "You’re not your inner critic; you’re the person who decides whether to listen to it."
• "Confidence is built through consistent effort and a willingness to be a beginner."

Glimmers of the Week:

• Andrew: Celebrating his son’s birthday and reflecting on the pride and joy his children bring him as they grow into amazing people.
• Catherine: Watching her son’s confidence shine as he bought and gave a flower to a girl he admires, and enjoying a heartfelt moment with her daughter over crepes.

Resources Mentioned:

• The Confidence Code by Katty Kay and Claire Shipman – A guide to understanding and developing confidence.
• Millionaire Mind Intensive – A