Self-Compassion for Resilience: Why Positivity Requires Kindness, Not Just Discipline

What if the reason you can't stick with positivity isn't because you lack discipline—but because you lack compassion?

You can't hate yourself into healing. You can't shame yourself into showing up. Real positivity requires compassion—especially when positivity feels far away.

In this episode, I'm breaking down why compassion isn't soft—it's strategic. And how to train it so you can build sustainable resilience without burning out.

💕 WHAT YOU'LL LEARN:→ Why self-criticism keeps you stuck (and what to do instead)→ How emotions are information, not failure→ Why your body holds what your mind won't say→ How to show up as you are—not as you think you should be→ The ONE phrase that shifts self-criticism to self-compassion

🔥 THIS IS FOR YOU IF:You're hard on yourself for not being "positive enough" | You know you need discipline but you're burning out | You beat yourself up when you're not perfect | You're ready to balance pushing forward with being kind to yourself

🎯 THE 3 TRAINING ZONES FOR COMPASSION:**MINDSET ZONE: Emotions Are Information, Not Failure**Your feelings aren't weakness—they're signals. Anger = boundary crossed. Sadness = something lost. Fear = uncertainty. Meet them with kindness, not criticism. The question isn't "What's wrong with me?" It's "It's understandable I feel this way."

**MOVEMENT ZONE: Your Body Is Talking—Are You Listening?**Tightness in your chest. Knot in your stomach. Exhaustion that sleep doesn't fix. Your body holds what your mind won't say. Compassion means listening. Rest isn't lazy—it's strategic. Slowing down isn't weak—it's wise.

**EXPRESSION ZONE: You're Worthy Now—Not When You're Fixed**You don't have to wait until everything is perfect to be worthy of love. Show up messy. Imperfect. Human. You wouldn't berate a friend for struggling—so why do it to yourself? That's not failure. That's strength.✨ YOUR ENERGY REP:When self-criticism starts this week, pause and say out loud:**"It's understandable I feel this way."**Not "I shouldn't feel this way."Not "I need to fix this."Just: "It's understandable I feel this way."Take one breath. Notice what softens.💬 DM me on Instagram @sass_schaeffer: How are you showing yourself compassion this week?

**The truth:** On Tuesday, we talked about positivity as discipline. And that's real. But discipline without compassion is just punishment.

You need both. The muscle to keep going. The kindness to meet yourself where you are.Train your energy, or go negative by default.---HOST: Sass | Energy Coach, RD, CPT, Keynote SpeakerTrain Your Energy or Go Negative by DefaultPracticeYourPositive.com

Think positivity is something you're born with? That you either have it or you don't?

Wrong.

Positivity isn't a mood you wait for. It's a muscle you build through daily practice—just like getting in shape.

In this episode, I'm breaking down why positivity is discipline, not destiny—and how to train it so it becomes your default.

💪 WHAT YOU'LL LEARN:→ Why positivity is a skill you build, not a trait you're born with→ The gap between knowing what helps and actually doing it→ Why movement practices are non-negotiable, not nice-to-have→ How consistent practice becomes your new default identity→ The ONE energy rep that builds positivity muscle memory

🔥 THIS IS FOR YOU IF:You're tired of waiting to "feel positive" | You know what helps but don't do it consistently | You want real resilience, not fake smiles | You're ready to train positivity like a muscle

🎯 THE 3 TRAINING ZONES:**MINDSET ZONE: You Get 1 Point for Knowing, 10 Points for Doing**Most of us know what helps—gratitude, connection, rest, movement. But do we DO it? That's the gap. Knowledge without action is noise. Close the gap.**MOVEMENT ZONE: It's Not a Nice-to-Have, It's a Non-Negotiable**You can't wait until you feel positive to practice. You practice ESPECIALLY when you don't feel like it. Your body teaches your brain what discipline feels like.**EXPRESSION ZONE: The Doing Becomes Your Default**Through consistent practice, positivity stops being something you do and becomes someone you are. Build the muscle memory. Watch your default shift.✨ YOUR ENERGY REP:Pick ONE positive practice you already know helps:- Mindset: Daily gratitude- Movement: 10-minute walk- Expression: One boundary you've been avoidingDo it EVERY DAY this week. Even when you don't feel like it.Track it. Notice how discipline builds the muscle.

🎁 COMING MARCH 1ST: THE +12 CHALLENGE21 days of gamified energy training to build your positivity muscle WITH your team. Daily reps across all 4 Training Zones. Team accountability. Structure that makes discipline doable.Ready to train it instead of waiting for it?

💬 DM me on Instagram @sass_schaeffer: What's your ONE non-negotiable practice this week?

**Here's the truth:** Positivity isn't something you're born with. It's something you build. One rep at a time.Train your energy, or go negative by default.---

HOST: Sass | Energy Coach, RD, Keynote SpeakerTrain Your Energy or Go Negative by DefaultPracticeYourPositive.com

Want to know why you can't find your people? It's not because you're unlikable. You're doing it backwards.

Research shows the most likable people are those who LIKE other people. But here's what nobody tells you: You can't genuinely like others if you don't like yourself first.

In this episode, I'm breaking down the three-step formula for finding your tribe.

💫 THE FORMULA:Like yourself → Like others → Others like you

🎯 WHAT YOU'LL LEARN:→ Why the most likable people like OTHER people→ The self-compassion secret you're missing→ How to be interested, not interesting→ Why you haven't found your tribe (you're showing up masked)→ How to attract YOUR people by being unapologetically YOU

💪 THIS IS FOR YOU IF:You want community but can't find "your people" | You're lonely even in crowds | You feel like you're performing to fit in | You're ready to show up authentic

✨ YOUR ENERGY REP: Have ONE conversation 100% focused on the other person. Be genuinely curious.

🎁 COMING MARCH 1ST:The +12 Challenge — 21 days of energy training WITH your team.

💬 DM me on Instagram @Sass_Schaeffer: What's one "weird" thing you usually hide? Let's normalize being ourselves.Connection isn't about being perfect. It's about being REAL.---

HOST: Sass SchaefferTrain Your Energy or Go Negative by DefaultPracticeYourPositive.com

You're not failing because you lack discipline. You're failing because you're trying to transform in isolation.

Solo transformation doesn't work. The lone wolf myth is a lie. And without people in your corner, you'll burn out or give up.

In this episode, I'm breaking down why connection isn't optional, it's infrastructure.

🤝 WHAT YOU'LL LEARN:→ Why the "self-made" myth is destroying your goals→ The 3 types of connection you need (and which you're missing)→ Why lonely people struggle to achieve goals—even with discipline

💪 THIS IS FOR YOU IF:You're tired of doing everything yourself | You have goals but no accountability | You feel isolated even when "successful" | You're ready to stop playing lone wolf

🎯 THE 3 TYPES OF CONNECTION:**ACCOUNTABILITY** — People who hold you to commitments**BELONGING** — People who see and get you**CHALLENGE** — People who push you beyond comfort zones

Most people have friends (belonging) but are missing accountability and challenge. That's why transformation stalls.

🔥 MY STORY:Every comeback I've had—Golden Gloves boxing, building my business, rebuilding as a single mom—happened because of people in my corner. Not despite asking for help. BECAUSE I asked.

The strongest people aren't the ones who never need support. They're the ones who know when to call in their team.

📖 THE FRAMEWORK:**Part 1:** The Lone Wolf Myth — Connection isn't weakness, it's fuel**Part 2:** The 3 Types of Connection — Which are you missing?**Part 3:** Build Your Team Positive — Intentional community building

✨ YOUR Positivity Practice:Identify which connection type you're missing: Accountability, Belonging, or Challenge.Take ONE step this week:→ Join a group→ Ask a friend to check in on your goals→ Reach out to someone you admire

Don't wait for connection to find you. Build it.🎁 COMING MARCH 1ST:The +12 Challenge — 21 days of gamified energy training designed to be done WITH your team, not alone. PracticeYourPositive.com/challenge

💬 DM me on Instagram: Who's in your corner? Let's build Team Positive together.You were not designed to do this alone. Connection is not a luxury—it's a Training Zone.---

HOST: Sass | Energy Coach, RD, CPT, Keynote SpeakerTrain Your Energy or Go Negative by DefaultPracticeYourPositive.com

Consistency Over Intensity: The Boring Way You Build Lasting Change

You don't get ripped after one workout. You don't transform your life in one weekend of meal prep. Here's the unsexy truth: Lasting change doesn't come from intensity—it comes from consistency.

In this episode, I'm breaking down why we worship dramatic transformations and 30-day challenges—and why they keep us stuck in the all-or-nothing cycle.

🧱 WHAT YOU'LL LEARN:→ Why intensity is sexy but consistency builds empires→ The gap between effort and evidence (and how to survive it)→ 3 Training Zones that make daily consistency sustainable→ How to fall in love with the process, not just the outcome→ The ONE brick strategy to build momentum without overwhelm

💪 THIS IS FOR YOU IF:You start strong but can't maintain momentum | You're tired of "I'll start Monday" cycles | You're ready to stop chasing quick fixes | You want habits that actually stick

⚡ THE TRUTH:One workout won't transform your body. But 100 will.One boundary won't change your relationships. But consistent boundaries will.You don't transform in the flurry. You transform in the repetition.

🎯 THE CHALLENGE:Pick ONE brick—one small daily action for 30 days. Not ten. ONE.→ 10 minutes of movement→ One boundary per day→ One reframe of negative self-talk→ 5 minutes of gratitudeDon't track the outcome. Track the brick.

📖 MY BACKGROUND:Golden Gloves boxing champion. RD. CPT. Former Fortune 500 exec. Single mom who rebuilt everything through showing up brick by brick, day after day. I teach this through the Practice Your Positive™ framework.💬 DM me on Instagram @Sass_Schaeffer with your ONE brick commitment. Let's build together, Team Positive.Consistency isn't sexy. But it's the only thing that builds a life that lasts. 💪---HOST: Sass | Energy Coach, RD, CPT, Keynote Speaker

Train Your Energy or Go Negative by DefaultPracticeYourPositive.com

What if your biggest setback could become your greatest comeback?

In this raw, science-backed episode, I'm breaking down exactly how to transform adversity into unstoppable momentum using the framework that took me from losing everything to becoming a championship athlete, successful entrepreneur, and energy coach helping leaders worldwide.

This isn't another "stay positive" pep talk. This is the REAL methodology for alchemizing pain into power—and it starts with understanding that your nervous system, not just your mindset, determines what you can create.

🔥 IN THIS EPISODE, YOU'LL DISCOVER:→ Why traditional resilience advice keeps you stuck (and what actually works)→ The nervous system science behind why some people bounce back and others stay broken→ My personal journey from corporate burnout + losing my home to floods → thriving business→ Practical tools you can use TODAY to start transforming your current adversity

💪 THIS EPISODE IS FOR YOU IF:You're an entrepreneur facing setbacks and need a real strategy (not toxic positivity)You're a leader navigating crisis and want to model resilience for your teamYou're stuck in survival mode and ready to shift into growth modeYou're tired of forcing yourself to "think positive" when life is genuinely hardYou've been through some sh*t and want to turn it into your superpower

⚡ MY APPROACH: TRAIN YOUR ENERGY OR GO NEGATIVE BY DEFAULTHere's what 16+ years as a Registered Dietitian, Certified Personal Trainer, Fortune 500 executive, and professional athlete taught me: Energy management isn't optional. You can't "mindset" your way out of adversity if your nervous system believes the threat is still active.That's why I created the Practice Your Positive™ methodology—a proven framework that trains your energy across 4 zones so you can handle whatever life throws at you and come back stronger.

🎯 KEY TAKEAWAYS:✓ Adversity isn't something to "overcome"—it's something to ALCHEMIZE✓ Your body holds the key to transformation (not just your thoughts)✓ Small, consistent energy practices > massive motivation bursts✓ Community and connection are non-negotiable for sustainable resilience✓ The real work isn't bouncing back—it's bouncing FORWARD🎁 RESOURCES MENTIONED:→ FREE Hand Guide Framework: https://drive.google.com/file/d/1BAzYG5uAed2pGZXG8xu3o4sZylifVPp4/view?usp=drive_linkPracticeYourPositive.com/handguide→ Book a discovery call: https://calendly.com/sara-practiceyourpositive/connect

→ My upcoming book "Practice Your Positive: Train Your Energy or Go Negative by Default" (Fall 2026)

💬 LET'S CONNECT:Drop me a DM on Instagram @Sass_Schaeffer and tell me what adversity you're currently alchemizing. I read and respond to every single message. Let's build this resilient community together.

🔔 SUBSCRIBE to Practice Your Positive™ Podcast for weekly doses of real talk about energy management, resilience training, and transforming your life without the BS.

Let's train that energy. 💪✨

That voice saying "you're not good enough"? It's not truth... it's bad code. And your midlife brain is MORE equipped to reprogram it than ever before.

In this episode, I reveal the confidence algorithm: the exact 3-input system to hack imposter syndrome using neuroplasticity, evidence, and embodied leadership. No fluff, no affirmations—just actionable strategies for midlife reinvention.

What You'll Learn:

• Why imposter syndrome is a brain glitch, not a personal failing
• The Midlife Brain Advantage you didn't know you had
• 3 inputs to reprogram self-doubt: Evidence, Embodiment, Environment
• How to reframe imposter syndrome as a growth signal
• Your Confidence Receipt Challenge (tonight's homework)

Your Positive of the Day:Write down 3 pieces of evidence that prove your competence. Keep them visible. Use them when doubt shows up.

Hey, I'm Sass, keynote speaker, energy coach, former Fortune 500 exec, and Golden Gloves boxer. This podcast trains your energy so you don't go negative by default.

For midlife leaders, entrepreneurs, and anyone done playing small.

Train your energy.

See you at practice.

Feeling drained by 2pm? Spiraling in your head? Stuck at your desk losing your mind? You need an energy reset, but you can't exactly leave for an hour-long meditation retreat.

Good news: You're literally holding the solution.

The Hand Guide is a 5-finger energy management tool I created after a flood wiped out my routines, my house, my life. I was exhausted, hurt, wanted to quit. I needed something FAST. Something I could use in the moment. Something that was always with me.

So I used my hand. Each finger became a tool. A way to reset my energy when I was at zero.

THE HAND GUIDE:

👍 THUMB: "I Name What Is Real" - Ground yourself. Stop the catastrophizing. What's actually TRUE right now?

☝️ POINTER: "Which Direction Am I Pointed?" - Are you pointed toward fear or possibility? Redirect your focus.

🖕 MIDDLE FINGER: "I Don't Collapse Here" - Sacred defiance. Refuse to abandon yourself when it gets hard.

💍 RING FINGER: "I Choose Connection Over Isolation" - Reach out. Connection regulates your nervous system.

🤙 PINKY: "The Next Smallest Rep Builds Me" - When you think you have nothing left, do ONE small thing. Momentum builds strength.

This tool has saved me at 2am with a crying kid, in meetings when I wanted to snap, and in Target parking lot breakdowns. And now I'm teaching it to YOU.

YOUR REP: Try it ONCE today. Pick a finger. Use it. Notice what happens.

FREE RESOURCE: Grab the free 2-page Hand Guide PDF at Energy-Audit-Plus-Hand-Guide.pdf - Google Drive