EP 186: Why You Fall Off (And How to Always Come Back)

“I was sticking to my high-energy habits … until.”

Vacation ... a busy season ... unexpected stress ... social pressure ... FOMO.

And just like that — your habits disappear.

In this episode, you'll hear what happened during my trip to Panama — and the frustration of giving in to the moment and watching high-energy habits slip.

And you'll also learn the 3 steps I used to quickly got back on track after the trip.

Because that's the key.

It's not about if you fall off a wellness habit.

It's about how quickly you get back into it.

If you’ve ever thought:

“I was on track… until life happened. And now I don't know how to restart,” then this is for you.

Listen for:

• Why restarting everything at once guarantees failure

• The 3-step re-entry strategy that actually works

• How to become someone who always comes back

Listen in. Pick one habit. Start today.

EP 185: Burnout Starts with "Tomorrow"

Have you ever told yourself:

“Life will calm down tomorrow.”

“Next week will be easier.”

“After this launch, I’ll rest.”

What if that little promise is what’s keeping you exhausted?

On a recent trip to Panama, I realized something uncomfortable.

I fiercely protected some self-care habits — things like walking, lifting weights, eating vegetables.

But other habits I needed - like quiet time alone, meditation, journaling?

I let social pressure or the weather or "just the busy-ness" of the trip take control.

By the end of the week, I was exhausted.

This was the same pattern that once led me to burnout.

Here’s the truth:

You protect what you believe defines you.

Anything still negotiable will lose to pressure.

What about you?

In this episode you'll learn how to build a non-negotiable mindset around the high energy habits you want.

EP 182: Why Habits Are a Nervous System Problem

Ever notice how you know what to do to build more energy…

But still can’t stick with it?

It’s not a discipline problem.

And it’s not a motivation problem.

Habit change lives in your nervous system—not your willpower.

In this episode, I’m joined by therapist Sally Marciel, founder of The Hope Preserve, to unpack why pressure backfires, why all-or-nothing habits collapse, and how your body may be blocking change in an effort to keep you safe.

You’ll discover how to stop fighting yourself and start building habits that feel supportive, sustainable, and actually doable—even in a full, high-pressure life.

Listen now to learn how to work with your nervous system so your habits finally stick—without burnout or self-pressure.

EP 181: Your Goals Aren't Too Big. They're Just Draining You.

Your goals aren’t the problem.

They are just designed in a way that is draining your energy.

After speaking to CEOs and executive directors last week, one thing was clear:

Big goals weren’t burning people out — how they were pursuing them was.

In this episode, you'll learn:

• A life-changing filter to evaluate any goal or commitment

• A simple shift from Return on Investment to Return on Energy

• The practical planning tool that turns the year from overwhelming to exciting

This is about about getting the results you want, without the exhaustion.

Listen now and learn how to set goals that fuel you — not drain you — for the rest of the year.

For the free planning tool I mention, reach out to me at sheri@thevireolife.com

EP 178: Stop Chasing "Should" Goals - Choose Your Year, Your Way

Still have the same New Year's Resolution you've had for 5 years?

Or you've set a goal someone on social media said you should have?

In this short episode, I share a moment that stopped me mid-goal review—and a coaching conversation where a client realized his “right” workout no longer fit his life.

Same values.

Different season.

Different path.

You’ll see how choosing goals that actually fit your current season can:

• Lower stress

• Free up time and energy

• Increase follow-through

• Make your goals feel exciting again

Because goals only work when they belong to you.

Listen now—and ask yourself one powerful question: What would choosing my year, my way look like right now?

EP 177: What High Performers Listened to Most This Year

What did high performers listen to most - and use!?!

This is your shortcut to the most impactful high energy insights of year.

In this year-end recap, I’m breaking down the most popular episodes across:

• Beating burnout

• Fitness

• Stress management

• Energy boosting

• Intuitive Eating

• Nutrition

• Making habits stick

These rose to the top for one reason:

They helped people feel better and perform better.

For each episode, you’ll get:

• Why listeners loved it

• The one big takeaway to listen for

• Ways to use the insights in your own life

Missed one? Start there.

Loved one? Revisit it with fresh perspective.

Listen through and pick one episode to queue up next.

Share this with a high performer who wants more energy—without extremes.

EP 176: ADHD Isn't the Problem - Your Habit System Is

Starting healthy habits - but worried you won't stick with them?

It's probably not willpower.

It might be how you work with your brain.

In this episode, I talk with ADHD coach Ron Souers on why traditional habit advice fails neurodivergent brains — and what actually works instead.

You’ll discover how sensitivity, perfectionism, and boredom sabotage habits… and how small shifts like gamification, self-compassion, and purpose-driven systems create real follow-through.

Listen now to stop blaming your brain — and start building habits that finally work with it.

EP 170: The Science of Sticking with Healthy Habits - Without Perfection

Ever miss one workout or make one food choice you regret—and suddenly your whole wellness plan falls apart?

You’re not alone. And it’s not a discipline problem. It’s science.

In this episode, you'll hear the research behind the “all-or-nothing” trap, why perfectionism destroys consistency, and how your brain reacts to a single slip.

Learn why one missed day triggers the “what-the-heck” effect and how to stop that spiral instantly.

Imagine showing up as the consistent leader who sticks with habits effortlessly. With simple mindset shifts, data-backed strategies, and an identity upgrade, you can build wellness rhythms that feel natural no matter how busy life gets.

EP 164: The Secret to More Energy and Freedom in Quarter Four

Quarter Four is here — are you pushing hard but feeling drained?

In this episode, I’m joined by Grammy-nominated author and creative entrepreneur Deborah Johnson, who shares her secrets to finish the year strong without burning out.

From biking across Spain to running multiple businesses, Deborah knows how to design a life fueled by freedom, values, and energy — not exhaustion.

Listen in and discover:

• The secret to unlocking more freedom and energy in Q4

• How to use AI to plan smarter for a powerful 2026

• Simple systems that create flexibility instead of stress

Hit play now to learn the secret to finishing this year strong and entering next year energized.

Click here for all of the free resources Deborah has for you.

https://goalsforyourlife.com/djworks/

EP 163: The Hidden Advantage of Concierge Medicine You Can't Ignore

Tired of the 10-minute doctor visit that leaves you still wondering "Why don't I have all the energy and calm I need?"

In this episode, you'll explore the growing movement of concierge medicine and how it compares to the traditional, insurance-driven healthcare model.

Discover why so many high achievers are turning to this approach for deeper conversations, faster access, and a true partnership with their physician.

If you’ve ever wished your doctor actually had time to listen—or wanted a healthcare experience that feels personally designed for you—this conversation is a must listen. You’ll learn what questions to ask when choosing a physician and how to build your own suite of wellness advisors that supports your performance, longevity, and peace of mind.

Press play to discover if concierge medicine could be the game-changer your busy life and career demand.

Reach out with questions to sheri@thevireolife.com

To connect with Dr. Ronya at Rapha Health, reach out to info@raphahealthcare.net

EP 157: The One Thing Missing in Your Energy Plan

High performers don’t lose energy because they lack discipline. They burnout because energy is leaking out in places they can’t see.

Here’s the insider truth: even the finest nutrition, training, and recovery strategies can’t overcome the silent energy drain of living out of sync with your values.

When your calendar reflects obligations instead of what truly matters, you’re running at half power—no matter how healthy you eat or how much you sleep.

In this episode, you’ll learn the high-level values alignment practice I use with executives and leaders to:

• Align daily decisions with their deepest priorities

• Eliminate the hidden drains stealing focus and stamina

• Access the kind of calm, confident energy money can’t buy—but clarity can unlock

Discover what the most energized leaders do differently—and how you can too.

EP 156: Clear Mind, Cool Herbs - Unlock Your Mental Edge

Feeling foggy or distracted lately? Before you reach for another cup of coffee for false-energy, there’s a refreshing solution growing right in your herb garden. Well, or your grocery shelves.

Meet your new focus allies: basil and mint.

These vibrant herbs do more than flavor your meals or scent your tea—they’re packed with science-backed brain benefits. From reducing mental fatigue to boosting clarity and focus, basil and mint might just be your brain’s favorite upgrade.

In this quick, energizing episode, you’ll learn:

• Why mint can help with memory, clarity, and even alertness

• The unique compound in basil that supports executive brain function

• How to enjoy these herbs daily (without becoming a full-time gardener)

Ready to think sharper and feel fresher—naturally?

Tune in now and discover how two simple herbs can unlock your mental edge.

The essential oil spelling I promised - Eugenol and Linalool

Also, here are the resources I mentioned:
Holy Basil vs Sweet Basil Video

Decision Making Mastery: Dopamine, Serotonin, and the Last-Samurai

Got questions? Reach out to me at sheri@thevireolife.com

EP 151: Let ChatGPT Plan Your Perfect Summer

Too tired to plan? Too hot to think?

Juggling plans for the summer travel, camps, hot days, work deadlines when your staff is out on vacation, plus your wellness? Summer can quickly turn into overload.

In this episode, I’ll show you how to use ChatGPT like a personal assistant to create refreshing, low-stress summer routines tailored to your energy, family schedule, and even the weather.

Whether it’s a rainy weekend, a heatwave, or just a jam-packed workday, you’ll get ready-to-use prompts to help you stay energized, grounded, and well—without overthinking it.

Listen now.

And head to the transcript on your listening platform to grab the prompts to copy and paste.

EP 133: More Energy, Less Effort - The Smart Way to Recharge

Feel drained but don’t have energy for yet another wellness program?

You’re not alone.

What if boosting your energy didn’t require extreme workouts, rigid diets, or major lifestyle changes?

In this episode, find out the effortless shifts that help you recharge, stay sharp, and feel amazing.

Discover the power of micro commitments, simple habit triggers, and strategic energy upgrades that fit seamlessly into your busy life.

Plus, learn why doing less can actually help you accomplish more.

Ready to stop running on empty?

Tune in now and take the first step toward sustained, effortless energy. 

Here are a few of the resources I mention -

Why You Need More Sunshine Episode 32

Get Stronger, Starting Now Episode 48

Episode 122 - 132 - Start with this one
Systemize Your Wellness to Maximize Your Day - My Proven System

Grab your own free copy of my Feel Great - Be Great: The Ultimate Guide to Beating Burnout. Email me at sheri@thevireolife.com

EP 132: The Lazy Genius Hack to Beat Burnout

What if 80% of your energy gains come from just 20% of your efforts?

You don’t have to do everything to feel your best—just the right things.

Over a century ago, an Italian engineer and gardener noticed something strange: 20% of his pea plants produced 80% of the harvest. That same principle—now known as the Pareto Principle—applies to your health, energy, and even your workouts. The key to feeling amazing isn’t doing more—it’s doing what matters most.

Imagine getting stronger, more focused, and recharged without spending hours on routines that don’t actually move the needle.

Whether it’s your morning ritual, workouts, or stress management, the right 20% of effort can deliver the majority of your results.

Learn how to identify those high-impact habits and cut the excess that drains you.

Ready to work with your body instead of against it?

Tune in now to discover how the 80/20 rule can transform your energy and wellness.

For my Feel Great - Be Great: The Ultimate Guide to Beating Burnout simply email me at sheri@thevireolife.com

EP 128: The 8% Mindset - Crush Your Goals Like a Pro

92% of people fail to achieve their goals. Shocking, right?

Stop setting big plans for wellness and life - only to see them fizzle out.

Learn the secrets of the top 8% who consistently achieve their dreams—and how you can join them starting today.

Today’s guest, Sterling Stokes, a Division 1 athlete turned business execution specialist, shares his game-changing insights. (Yes. Pun intended.)

From creating a bulletproof morning routine for energy to cultivating unshakable discipline, Sterling breaks down the habits, mindset, and actions that separate the achievers from the rest.

You’ll discover:

• The 4 traits all high performers share.

• Why most people quit—and how to get past that point.

• How your morning habits can make or break your energy and your day.

• Real-life stories of transformation that prove these principles work.

Imagine finally crushing your biggest health and wellness goals—feeling confident, focused, and unstoppable. This episode will give you the clarity and tools to take that next step.

Ready to break into the 8%? Tune in now and start building your path to success today!

EP 127: BONUS Guided Visualization to Boost Energy and Focus

This guided visualization will ignite your energy for what matters most in your life. In only 5 minutes, you will find calm, focus on your highest goals and values, and prime your brain to see opportunities to bring those goals into reality.

Every part of this guided visualization is science-backed. It will train your brain, release serotonin and dopamine for motivation, and relax your nervous system.

Take 5 minutes each morning to practice this meditation.

If you have a vision-board, have it handy to look either before the visualization -- or when prompted during the recording.

If you don't have a vision-board handy, no worries. When prompted, simply see in your minds eye the goals you have for your life.

Enjoy this journey - daily.

You will have more energy and reach your goals faster.

EP 126: Boost Your Energy and Focus with This 5-Minute Practice

What if just five minutes each morning could unlock a productive, energized day?

This episode reveals the simple practice that primes your brain for energy.

Discover the power of visualization to align your actions with your values, boost your focus, and spot opportunities like never before.

Learn how your brain can’t tell the difference between imagination and reality—and how to use this to your advantage.

With insights into the science of serotonin, dopamine, and your brain’s reticular activating system, you’ll understand how this practice helps you break free from overwhelm and create a positive energy flow that lasts all day.

Tune in now to learn the 5-minute morning visualization practice that changes everything.

And grab the bonus meditation in the next episode to make this a daily habit.

EP 125: Why Wellness Plans Fail (and How to Fix Yours)

Struggling to stick with wellness routines? It’s not you—it’s your system.

Most wellness goals fail because they’re not supported with systems that fit your real life. In this episode, we uncover the biggest mistakes people make when setting up their high-energy routines—and how to stop the cycle of frustration.

Learn the energy-boosting systems I personally use. I share them directly from my own life.

Discover the simple framework that make wellness sustainable and effective. Imagine a system that works for you, boosting your energy, focus, and results—without extremes.

Ready to fix your wellness system and get more energy? Listen now and take back control.

Here is resource to learn how to design your personal systems.

And here’s the Real Wellness episode to discover how to stay motivated.

If you want my systems grid, email me at sheri@thevireolife.com

EP 124: Master Your Time - Systems for Life and Leadership Success

You have new goals for the New Year — but how do you actually make them happen while increasing your energy?

It’s time to stop the cycle of burnout and start building a life that works for you.

In this New Year’s episode of Real Wellness, you'll learn how to design systems that support your big goals while keeping your life balanced.

Discover:

• The 3-step method to set up systems for mental energy and fulfilling relationships.

• How to prioritize family time, personal growth, and self-care without feeling overwhelmed.

• Tips to stay focused on what matters and let go of the rest.

This episode will help you kick off the year with clarity, confidence, and purpose!

What if this was the year you finally mastered your time?

Imagine having the energy to crush your goals at work, connect deeply with loved ones, and still have time for you.

Start your year off right—listen to the episode now and get your free Ultimate Beating Burnout Guide to ensure you stay energized and on track all year long!

Email me at sheri@thevireolife.com to claim your personal copy.

Make this the year you create systems for success!

Here’s the Stress Busting episode I mentioned -
https://www.thevireolife.com/podcast/2023/2/9/ep-24-move-from-chaos-to-calm-by-mastering-your-stress