In this episode, we are diving into the power of quarterly self-questioning to help you stay aligned with your goals and to feel more intentional and present with your time. As we enter the second quarter of 2024, I encourage you to pause and reflect on the past few months through the concept of "self-inventory," a practice of checking in with yourself to evaluate what's been happening in your life, how you feel about it, and where you want to go next. Through honest self-reflection, I'll guide ...
Mar 18, 2024•12 min•Season 7Ep. 81
On today's episode, we're discussing the transformative power of "Glimmers", and the practice of finding those tiny moments of joy, awe, peace, or serenity. Drawing from the insights of licensed clinical social worker Deb Dana, this episode dives into the significance of noticing and appreciating these small but powerful moments. From savoring the perfect sip of morning coffee to witnessing acts of kindness from strangers, "Glimmers" send signals of safety to our nervous system, and help train o...
Mar 11, 2024•17 min•Season 7Ep. 80
Let's talk about discovering your authentic self and unlocking the potential for personal growth in an all-new season of Tessa Talks: Purposeful Lifestyle Development! After 2 months of working behind the scenes, I'm back with a slight rebrand of my own, and this episode is the beginning guide through the art of intentional rebranding, without the need to uproot everything all at once. We're focusing on the little shifts that can dramatically influence how we align with our big dreams, and how w...
Mar 05, 2024•17 min•Season 7Ep. 79
It is an absolutely transformative path we take when we unlock the potent blend of self-love and discipline needed to craft a purposeful lifestyle. This episode is a deep dive into the world of SELF boundaries, where I share how my own personal boundaries and guidelines have revolutionized my life, giving you the tools to do the same. Learn the difference a simple shift in language can make, as we move from the passive 'I will' to a commitment that resonates to our core. Plus, discover the magic...
Dec 18, 2023•23 min•Season 6Ep. 78
Ever feel like you're at the mercy of others' expectations, especially during this bustling holiday season? This episode is a guide through the empowering process of setting boundaries that will forever change the landscape of your relationships for the better. This week's episode peels back the layers of why personal inventory is pivotal and how we can take charge of the way we're treated and respond to others. It's not just about being treated right; it's about responding right. We'll discuss ...
Dec 11, 2023•20 min•Season 6Ep. 77
This is my FAVORITE approach for creating personal growth or change, no matter what is it you want to achieve, and no matter what the heck is going on around you. If you are pulled in 100 different directions but want to put more focus on your personal development and goals -- I am SO proud of you and I am here to make it so much easier. I use this method with myself and nearly every client I work with. In this episode we will be talking about a realistic three-tier approach to lasting change - ...
Dec 05, 2023•17 min•Season 6Ep. 76
You know the drill - what you think creates what you feel, what you feel drives what you do, what you do becomes your lifestyle, and your lifestyle IS your reality. But what about when we are feeling... blah... unmotivated... stuck... discouraged... unable to stick to our plans... or life is just really taking it out of you? The part of this cycle that we are focusing on in today's episode is this, the driving factors that cause how we ACT. To do so, we're tapping into a highly successful therap...
Nov 20, 2023•16 min•Season 6Ep. 75
Have you heard of the concept of co-creation of your reality? You can think of this like switching from the role of an actor who has little control over the script, to moving into the director's seat in terms of your life. This is about intentionally creating luck , and creating a space for luck and serendipitous little happenings to come to you! This episode explores a new framework for looking at our perceived roadblocks, insights to help you navigate them, and the potential to transform them ...
Nov 13, 2023•14 min•Season 6Ep. 74
This is THE episode!! If you want to have a massively transformational 2024 then YOU NEED TO HEAR THIS! If you are tired of your current routine, need a change, if you are tired of setting the same goals and same New Year's Resolution over and over -- this episode will give you the cheat code. Did you know? - 23% of people quit their resolution for the new year by the end of the first week - 43% of people quit by the end of January - Only 9% of people claim to stick to their resolutions all year...
Nov 06, 2023•22 min•Season 6Ep. 73
This week's conversation outlines exactly how to keep tabs on where your energy and focus is going, and how to harness the power of inspired action. In this episode, I am giving you a set of 4 simple but incredibly powerful questions that you can ask yourself to take some monthly (or honestly, whenever you need it!) inventory. This is an insightful practice designed to align your actions with your big dreams and goals. (Remember - Idenentiy Alignment*) This is a quick but impactful conversation ...
Oct 23, 2023•16 min•Season 6Ep. 72
This episode dives into the power of Identity Alignment, a practice for those who are ready to make a transformative shift toward their big dreams and potential. If that sounds like you, this episode is for you! This conversation explores the concept of Identity Alignment as a continuous commitment to living authentically in harmony with your desired identity. The key? 1.) Taking a closer look at your life, priorities, and habits through taking Self-Inventory. 2.) Identify and replace habits tha...
Oct 16, 2023•25 min•Season 6Ep. 71
Are you ready to move into your new era or new season of life? To level up? Or just have a bit more intuitive comfort through the ebbs and flows? This episode is for you. This episode covers the beauty and science of intuition and how it can be harnessed as an instinctive power. Its roots are in our natural human power, seen even as far back as our ancestor's survival instincts. This episode also covers how our brains respond to uncertainty, and more importantly - how to change it. Most importan...
Oct 09, 2023•36 min•Season 6Ep. 70
What energy are you bringing into your daily life, and how does it affect your luck, success, and happiness? In today's episode, Coach Tessa shares powerful insights on intentional energy alignment and how it can transform the way life shows up for YOU. This conversation includes: - The impact of choosing positive energy, as Tessa discusses her own experiences with excitement, relaxation, creativity, and playfulness. - Learning how to create your own luck by getting curious and asking the questi...
Jun 12, 2023•25 min•Season 5Ep. 69
In this week's episode, we are diving deep into your comfort zone, signs from your body that it's time to level up, and how to handle it when you actually ACHIEVE your greatest desires. Host Tessa Spisak uses a visual directly from nature that symbolizes the need we feel for expansion in our own lives. From personal experiences to thought-provoking insights, she explores how our desires for more, our dreams, and our goals can create some serious uneasiness when we outgrow what we once thought wa...
Jun 05, 2023•26 min•Season 5Ep. 68
This episode is not about the "self-care" you're probably thinking of... Today's conversation dives into psychological self-care , which is a different type of "self-care" that goes beyond the traditional bubble bath stereotype. This is what leads to personal growth, advanced personal development, and it works by tapping into your strength through radical self-love. If ever find yourself giving so much of your energy away that there seems to be nothing left for you? The thought of taking more ti...
May 29, 2023•26 min•Season 5Ep. 67
I just got back from my unforgettable SURPRISE birthday/anniversary getaway!! (It was so crazy not knowing where we were going) We swam with pigs and were blown away by the breathtaking beauty of the islands. This adventure not only allowed me to create cherished memories but also helped me gain valuable insights into how to move forward (plus what I want to keep front of mind) in the coming year. Join me in this episode as I take you through my amazing experiences and the lessons learned, which...
May 22, 2023•20 min•Season 5Ep. 66
Did you read that right?? YES! But with reason, I promise. In today's conversation, I'm talking about my surprise vacation (definitely have NEVER done anything like this before) I am sharing relationship advice I've gathered from complete strangers! But ... why? As my husband and I started getting ready to celebrate our wedding and engagement anniversaries this year, I found myself on an accidental journey of sorts. I found myself collecting wisdom from people in long-lasting relationships and m...
May 08, 2023•19 min•Season 5Ep. 65
If you are ready to unlock your untapped energy and creativity... this conversation is short, sweet, and just for you! In this episode, we're talking about maximizing your potential by managing your energy, in order to help you create your highest-value lifestyle. We're covering the importance of keeping promises to yourself, protecting your energy from leaks, and taking action toward your goals to actually rewire your brain against resistance. (Resistance is that sneaky force that can drain our...
May 01, 2023•16 min•Season 5Ep. 64
This is probably my favorite episode so far!! I mean this sincerely... this perspective shift will cause you to LEVEL UP like you would not believe! So if you're really ready to hit the ground running toward your goals -- you picked the right episode, my loves. We're talking about the big picture - how to actually get the things you want. How you can create unwavering, powerful motivation and inspired action toward the things you want to create for your life. In this episode, we cover dives into...
Apr 24, 2023•23 min•Season 5Ep. 63
If your honest answer to the question "How have you been lately?" is something like "I've been feeling.... blah... unmotivated... like I'm just going through the motions... I don't feel excited..." or anything similar, then this is THE EPISODE for you! Have you heard of the word ' languish '? Languish is characterized by dissatisfaction, lack of engagement, and apathy. Ultimately, languishing isn't a health condition or clinical illness like anxiety or depression. Instead, it's a state some of u...
Apr 17, 2023•20 min•Season 5Ep. 62
Today we are talking all about productivity! Not just referring to work/career or how you usually hear productivity be discussed, but for EVERYTHING. This is about an entire holistic balance in your life. Creating a lifestyle that gives you enough time to spend on yourself, your work and your passions, your hobbies, your spirituality, your health and wellness.... ALL of it. Part of taking inventory of your life is taking inventory of your time. What do you want more time for? What may be taking ...
Apr 10, 2023•26 min•Season 5Ep. 61
Is someone speaking negatively about you? Are you worried that they are? Scared to take the leap because you are worried about other people's judgments? Does just thinking about it put a knot in your stomach? Then this is the episode for you. Today we're talking about - * Answering the question, "Why do we care so much about what people think of us?" * The human instinct of fearing societal critique (hint: it's a survival instinct) * How society shapes our fears of judgment * The pleasure+reward...
Apr 03, 2023•20 min•Season 5Ep. 60
This is a highly requested topic and one of my favorite areas of the mindset conversation! Not only choosing how you want to show up for the world, but also how the world shows up for YOU! “When we FEEL abundance, pleasure, and comfort, we are able to perceive our surroundings in the same way. These experiences come off as luxurious because YOU are already in a state of luxury." ***Note*** This episode has nothing to do with any financial qualifier. Rather, making the things you are already doin...
Mar 27, 2023•24 min•Season 5Ep. 59
This QUICK but JUICY episode is all about clearing away the things and thoughts that hold us back. Fears... phobias... limiting beliefs... worthiness wounds We're addressing the 'not so comfortable feelings' in a way that is powerful, intentional, and grow-inspired! (but of course, explaining the 'Brain Talk' throughout) Save this episode after you listen and come back to it when you need the mental boost. "You owe it to yourself to take power over ANYTHING that is holding you back from the vers...
Mar 20, 2023•15 min•Season 5Ep. 58
If you want to harness more of your mind's power, this is FOR YOU! This episode is definitely a 'Brain Talk' as we're getting into the neuroscience of positivity and optimism! To truly reprogram your mind to be more positive, you have to bring positivity into your everyday life. You have to intentionally shift your outlook in your present moment.... Not tomorrow. Not next week. Right now. And as we know, neurons that fire together, wire together. The more we are intentionally creating positivity...
Mar 13, 2023•30 min•Season 5Ep. 57
**This episode is for YOU, especially if you have been feeling stuck in a rut, weighed down by monotony, or just need some re-energization!!** We've been talking about perspective recently, but this episode steps out to the bigger picture... what about your overall ' state of being'?? In what state do you feel the most magnetic? When your mindset is on fire and you feel beautifully aligned, with serendipitous little happenings falling in your lap? There are many factors that can affect how we sh...
Mar 06, 2023•24 min•Season 5Ep. 56
This is a juicy episode that I am so excited to share -- explaining one of the best things I have ever learned and done for myself. And what was this profound change? I got to understand my perspective, the power it has to shape my reality, and how I can shift it in ANY way to serve me better. In this episode, we also explore: - The power of the Placebo Effect (and Open Placebo... have you heard of this?!) - Conscious expectations, aka Confirmation Bias + Self-fulfilling prophecy - Unconscious e...
Feb 27, 2023•30 min•Season 5Ep. 55
This episode answers the question, "but HOW do I stay committed to it?" I share my most successful and realistic tips for actually committing to the things you want and to your goals, but most importantly -- making the journey as fun and easy as possible, getting to enjoy and romanticize each bit. ' Remember, you are the director of your reality, not just an actor trying to fit the plot' ***Use this short-format episode as a resource for a refresher, a boost, and a motivational push whenever you...
Feb 20, 2023•20 min•Season 5Ep. 54
This is a juicy one, just perfect for the week when love is in the air! The title gives away the main point of this episode: "Everything falls into place so serendipitously in your favor **relationships included** when you are the absolute LOVE OF YOUR OWN LIFE!" No matter what relationship you are trying to create, maintain or build: - Friendships and platonic relationships - A romantic relationship or partner - Co-workers or business advocates - Even lovely little interactions with people on t...
Feb 13, 2023•30 min•Season 5Ep. 53
To have resilience does not mean getting hurt by life or knocked down from time to time, but it does mean having a spirit that is UNbreakable and can withstand the toughest of challenges and emerge even stronger on the other side. It means having the courage to face difficult things and get up after failure or pain, and to continue moving forward. It's about embracing opportunities to grow and learn. It's about being flexible, adaptable, and creative in the face of change, or challenge. Building...
Feb 06, 2023•32 min•Season 5Ep. 52
