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Morning Mantra

Morning Mantra

By Mary-Katherine Fleming

Mary-Katherine Fleming is here with a microdose of confidence to kick-start your day! The Morning Mantra is a tool to manage all of the stress and conflict that can interfere with your best-laid (training!) plans, centered around one strategy MK has been practicing consistently since 1998: mantras. With this dynamic duo in your corner cheering you on, you will never doubt you are #coachedandloved and #winningatlife

Are you facing a situation? Could you use a mantra to help you move through it? Email info@coachedandloved.com
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Currently playing episode

Let's GO. (The Notorious RBG Mantra)

Morning MantraSep 21, 2020

00:00
06:24
Let's GO. (The Notorious RBG Mantra)

Let's GO. (The Notorious RBG Mantra)

To many, Ruth Bader Ginsberg was a symbol of endurance, a public servant we elevated to celebrity status during a period when it felt impossible to find anything or anyone to believe in. RBG was a unicorn, a woman who used her voice AND got what she asked for; a woman who fought the system and changed it for the better and eventually would be asked to uphold that very system for the rest of her life. She would want us to defend it, she would want us to know that Democracy is bigger than one small woman, and she would want us to fight. LET'S GO.

Sep 21, 202006:24
#QuaranTeam! A free support program
Mar 19, 202001:14
3/18/20: Still Going (A Mantra for Anxiety Relief)

3/18/20: Still Going (A Mantra for Anxiety Relief)

Coach MK addresses the current anxiety-inducing climate and draws on the wisdom of Jummy Olawale, a Gottman Method ground us in truth.
Mar 19, 202005:06
3/16/20: Station Ten (The Global Pandemic Mantra)

3/16/20: Station Ten (The Global Pandemic Mantra)

Coach MK refers to her favorite novel, Station 11 by Emily St. John Mandel, to remind us that no matter how scary the situation, the beauty of humanity shines right through.
Mar 16, 202003:30
3/11/20: They’re Out There (A Mantra for Finding Love)

3/11/20: They’re Out There (A Mantra for Finding Love)

On Coach MK’s 9th wedding anniversary, she tells you why she isn’t qualified to give marriage advice...then offers the advice on how to look for the kind of love that leads to partnership.
Mar 10, 202005:50
3/9/20: True Jack@ss (The Breakup Mantra)

3/9/20: True Jack@ss (The Breakup Mantra)

One of Coach MK's Runners posted the following comment in one of the Facebook groups: "Got Dumped. Feel like crap." That comment warrants a response, and Coach MK reminds us that the only parts of us that actually break during breakups, are parts that can be fixed. (She then tells us how her last breakup led her directly to her husband; they celebrate their 9th wedding anniversary this coming Wednesday).

Mar 09, 202003:16
3/6/20: That’s Not Dumb (A mantra for New Runners)

3/6/20: That’s Not Dumb (A mantra for New Runners)

A listener write in, asking for coaching advice for her 7 year old son, who is entering his first mile race. He is afraid of looking dumb, so Coach MK tells him what dumb looks like. James, don’t forget to send us race photos!
Mar 06, 202008:54
3/4/20: It’s Real, and it’s GOOD (The Plan B Mantra)

3/4/20: It’s Real, and it’s GOOD (The Plan B Mantra)

Sometimes we think the things we want most are just out of reach, and Coach MK reminds us that usually means we have no idea what we are reaching for.
Mar 04, 202005:31
3/2/20: COFFEE AND CONTEMPLATION (The Stranger Things/Hopper Mantra)

3/2/20: COFFEE AND CONTEMPLATION (The Stranger Things/Hopper Mantra)

We can't control everything....but we don't have to respond to ANYTHING. Coach MK has a mantra for those mornings when it feels like everything is out of control.
Mar 02, 202003:40
2/28/20: I Got It (The Schadenfreude Mantra)

2/28/20: I Got It (The Schadenfreude Mantra)

Today's Episode was brought to you by Lexapro! With Mercury in Retrograde and a sick toddler, Coach MK is having more encounters with strangers than usual, and a mantra that makes those encounters easier to navigate.

Feb 28, 202004:41
2/27/20: Big Booty!

2/27/20: Big Booty!

Inspired by a game of musical chairs, Coach Sarah brings us a hilarious mantra from her college years for those moments need to be reminded that even the cool kids have their moments!
Feb 26, 202006:03
2/25/20: Spell It OUT!

2/25/20: Spell It OUT!

The word "Support" has multiple definitions....which could explain why we don't get it when we need it. Coach MK has a mantra and kind suggestion for those moments when we aren't getting the support we think we asked for.

Feb 25, 202005:20
2/24/20: That’s Not Mine

2/24/20: That’s Not Mine

A companion is not a pack mule, and Coach Sarah has a mantra for those moments you realize you are being treated like one!
Feb 24, 202004:54
2/21/20: Yeah BUDDY! (A Mantra for Uncertainty)

2/21/20: Yeah BUDDY! (A Mantra for Uncertainty)

Facing a huge day with two possibly game-changing things happening for Coach MK's family as well as Fitness Protection, she brings you a mantra straight from Tennessee- something all us Tennesseans say when we want, but cannot guarantee, that the answer will be 'yes'. 

Feb 21, 202004:50
2/19/20: Good Morning!!

2/19/20: Good Morning!!

Coach Satah
Feb 20, 202007:35
2/18/20: NO! Just....NO.
Feb 18, 202006:19
2/17/20: Live It (A Mantra for Memories)

2/17/20: Live It (A Mantra for Memories)

Coach Sarah discusses the pressure to savor every moment, and how quickly it can turn into anxiety about missing any moment.
Feb 17, 202005:52
2/14/20: You Deserve Better (The Love Mantra)

2/14/20: You Deserve Better (The Love Mantra)

Happy Valentine's Day from Coach MK! Today's ad-free mantra is for the people-pleasers, the rule-followers, the perfectionists, the folk who don't yet know they have CPTSD, and everyone who thinks that love has to be earned and doesn't value the love that is given freely. On a day when all kinds of people will be questioning if they are, or will ever be, loved- Coach MK dismantles the idea of what we have been taught to think love is, in order to prove to you that you are worthy of more than you ever thought possible. Along the way, she pokes at the idea of the business of being #coachedandloved to underscore how deeply the association of 'love' and 'fear' are intertwined. Anxious attachment is not the same as love, and we at the mantrapod hope today's podcast sets you on a path to accepting the good stuff. We promise, it's out there waiting for you.


Feb 13, 202010:35
2/13/20: MI SCUSI (The Italian Formal Mantra)

2/13/20: MI SCUSI (The Italian Formal Mantra)

Dr. Coach Sarah kicks off some Shady Italian Lessons by breaking down how SUPER polite and SUPER formal speech can be anything but polite....and may be the perfect response to any uncomfortable situation!


“Please excuse me” in the informal - “Scusami” feels like a supplication, a looking someone in the eye and asking for grace, while the formal “Mi scusi” can either be exceedingly polite or a TOTAL sorry-not-sorry."

Feb 13, 202007:07
2/11/20: Love You, MEAN IT! (A Mantra for Self-Love)

2/11/20: Love You, MEAN IT! (A Mantra for Self-Love)

The Monster at the End of this Week is VALENTINE'S DAY!!!! So Coach MK takes a minute to break down the word love before she shares the method she used to cultivate love for herself after a lifetime of trying not to think about it. 

Feb 10, 202007:16
2/10/20: I Love You

2/10/20: I Love You

Most of us have been trained to believe that emotion, and anything that springs from it, is weak and lesser. Sarah blows the door off of that lie in a mantra we hope you will carry with you to Valentine’s Day and beyond.
Feb 10, 202005:49
2/7/20: My Hero!!

2/7/20: My Hero!!

We hate the messaging in the fitness industry so much, we put ourselves in the mental health category. Angered by a headline about the dangers of being an overweight runner, Coach MK spit this fiery mantra into her mic before penning her own response: the most dangerous aspect of being overweight or a runner are the lies we’ve held as truths about our own bodies and what they say about us.
Feb 06, 202006:35
2/6/20: Ahahahahaha! (The Harvard Italian Poetry Smarty-Pants Mantra)

2/6/20: Ahahahahaha! (The Harvard Italian Poetry Smarty-Pants Mantra)

Coach Sarah GIFTS US with a big ‘ol brick of Harvard to throw at anyone who tries to steal our joy. MK bows in deference, this is THE best mantra yet!!
Feb 05, 202005:40
2/4/20- Where You BEEN?

2/4/20- Where You BEEN?

Coach MK took a break from the Mantrapod, and she isn't about to defend it. She hopes you won't defend anything you choose to quit, either.  If you use this sassy mantra in your office, send us a voice message and YOU could be featured on the mantrapod!

Feb 04, 202005:60
2/3/20: Your Turn!

2/3/20: Your Turn!

We love Coach Sarah, and her brain does, too! During this hiatus she has been stockpiling mantras for you!!!

There’s a fine line between inspiration and obsession, a separation Sarah has been exploring in her new meditation practice. It is hard to say, "wait your turn" when thoughts and inspirations strike, but Sarah wraps her heart around us with this beautiful mantra that reminds us that nothing that was ours to keep would be lost when we say, "Not Now".

Feb 03, 202005:09
1/19/20: Grazie Mille (The Quitter’s Day Mantra)

1/19/20: Grazie Mille (The Quitter’s Day Mantra)

The Mantrapod is on hiatus until Feb. 1, but the steady increase in Quitter’s Day communications prompted Coach Sarah to respond with this powerful mantra that reminds you we only quit things we never needed to continue. You know Dr. Coach Sarah means business when she curses AND speaks Italian, and we hope you never forget this mantra!
Jan 17, 202007:46
Holiday Break!

Holiday Break!

The Morning Mantra is taking a little break, but don’t worry! We will be back in 2020 with all the guidance you’ve come to love! If you need a little extra support this holiday season, check out the Holiday Strength Challenge. Some of us spend holidays in hell and know how our emotional load quintuples this time of year, so we designed a short, fun program to help you get through it. Think of it as Self-Defense for your Spirit and Soul. Participation is free, but folx who donate to either of our two charities are entered in prize drawings- including beautiful vintage earrings from Cocotay Design valued at $400, Stryd Power meters valued at $225, and Coach MK’s favorite thing this year- her new skin care routine. To join, head over to https://www.fitnessprotection.com/event-details/fpp-holiday-strength-challenge OR search Facebook for “https://www.facebook.com/groups/fppholidaystrong/”,OR just check the shownotes, both links are in there!

If you make a donation to either of the Holiday Strength Challenge’s charity partners, you will receive an equivalent discount (up to $45) on our newest program opening in January, Slow Burn. This is the only discount we will offer on Slow Burn all year, so make your donation NOW if you want to participate later.

We have learned a LOT these past 14 months, and look forward to supporting you more in 2020. Thank you so much for being here, you are easy to coach and even easier to love….no matter how your family makes you feel this holiday season.


Want to learn more about Slow Burn? Click here! https://podcasts.apple.com/us/podcast/slow-burn/id1469648943?i=1000456239137

Dec 11, 201901:38
11/19/19: Pace Yourself

11/19/19: Pace Yourself

This is the last normal weekend of 2019! Coach Sarah has a mantra to keep us grounded as we get ready to slide through the holidays!
Nov 19, 201905:03
11/15/19: Present Participle

11/15/19: Present Participle

Sarah lets her Harvard hang out in this powerful mantra that will appeal to not only the grammar nerds but also anyone else who is striving to be DONE instead of DOING.
Nov 15, 201906:33
Shady Bitch Lesson 5: Fake Cheerleading

Shady Bitch Lesson 5: Fake Cheerleading

Breath Mints are weapons of war, and Southern Belles do not leave home without them. Coach MK teaches you how to deploy them in the name of self-defense in today's lesson, where we take on those passive aggressive comments delivered as fake cheerleading 

Nov 11, 201907:50
11/8/19: Treat Yo’ Self

11/8/19: Treat Yo’ Self

Coach Sarah reminds us that we deserve treats as much as the next guy.
Nov 08, 201907:16
Shady Bitch Lesson 4: Unhelpful Suggestions
Nov 06, 201909:04
Shady Bitch Lesson 3: All Things Considered
Nov 06, 201908:03
11/4/19: Take the W

11/4/19: Take the W

Coach Sarah reminds us that the easy wins aren’t just great...they are SMART.
Nov 05, 201906:29
10/29/19: The WannaDo, Redux

10/29/19: The WannaDo, Redux

Coach Sarah revisits one of the first mantras from this podcast, and reminds us that the wisdom still holds: nothing matters more than knowing what you WannaDo before you do anything.
Oct 28, 201904:16
Shady Bitch Lessons From a Southern Belle, Part 2
Oct 28, 201912:27
Shady Bitch Lessons from a Southern Belle
Oct 25, 201906:11
Holiday Strength Challenge!!!!

Holiday Strength Challenge!!!!

IT IS HAPPENING!!!!!! Listen for details!!
Oct 24, 201903:17
10/22/19: It Ain’t Me

10/22/19: It Ain’t Me

A listener writes in asking for a mantra about apologies unaccepted, and Coach MK responds with a deeply personal mantra based on the song she sings to herself when she needs reminding that people aren’t always responding to HER.
Oct 21, 201912:22
10/21/19: Two Steps Back

10/21/19: Two Steps Back

An introverted listener writes in, asking for a mantra to help enforce boundaries with well-meaning family members during times of overwhelm.
Oct 21, 201908:55
10/18/19: Soft Reset

10/18/19: Soft Reset

Ever felt like you needed a do-over? Wished you could reset your body like a computer? Coach Sarah has a mantra for you!
Oct 18, 201905:29
10/9/19: Let Them See You

10/9/19: Let Them See You

Coach MK is scared, you guys. She is headed to She Podcasts in Atlanta tomorrow, and needed a mantra to calm her nerves. Kudos to Mr. MK who DEMANDS to be called Mr. MK because he's that proud of me- like everything else good in my life, this came from you.

Oct 09, 201906:14
Week Off!

Week Off!

The Mantrapod is headed to Atlanta for She Podcasts! If you are in the area, meet us for a run! If not, we will see you next week!
Oct 07, 201900:38
10/4/19: This Is Mine
Oct 04, 201905:55
10/3/19: FRONT AND CENTER (A Mantra for The Rugby World Cup and USA RUGBY)

10/3/19: FRONT AND CENTER (A Mantra for The Rugby World Cup and USA RUGBY)

Coach MK details every issue she has with USA Rugby’s treatment of her husband, their referee problem and their woman problem and lays out a simple solution: the people you don’t want to look at need to be front and center.
Oct 03, 201913:19
10/2/19: Don’t Sh*t Where The Cows Eat!

10/2/19: Don’t Sh*t Where The Cows Eat!

A very angry Coach MK comes for the Denver Rugby Union and the Berlin Marathon, and speaks to everyone whose place has been determined by their size or learned the hard way that the things you love do not love you back.
Oct 02, 201909:40
10/01/19: Hair Is EVERYTHING

10/01/19: Hair Is EVERYTHING

Coach Sarah at her best, inspired by her favorite show, tells us why hair is EVERYTHING, whether we admit it or not.
Oct 01, 201908:14
9/27/19: Maybe I’m Blue

9/27/19: Maybe I’m Blue

Coach Sarah went all HARVARD on us with this incredible mantra that will make you grateful you aren’t Ros’ purple crayon, and remind you that trying harder will only wear you down. it’s easy to go hard, it’s hard to go smart.
Sep 27, 201906:32
9/26/19: Imma Eat That UP! (A mantra for microaggressions)

9/26/19: Imma Eat That UP! (A mantra for microaggressions)

Inspired by a Twitter thread about ADHD, Coach MK tells you how she weaponizes her accent against microaggressors, in hopes this mantra will support you, or at least make you laugh, the next time you encounter one.
Sep 26, 201912:28
Runner, Interrupted Beta Test

Runner, Interrupted Beta Test

Runner, Interrupted is ready for beta testing! DO NOT MISS THE FUN!!! Click this link to opt into the beta, you will receive further instructions immediately: https://conta.cc/2kZjCcl


Sep 25, 201902:04