Need a Reset? 6 Tools for Your Next Chapter

Feeling stuck and ready to reset your life? You’re not alone. In this comeback episode of Self Love & Sweat THE PODCAST, Lunden shares 6 powerful tools to help you get back on track and step confidently into your next chapter.

These are the practices she leans on whenever it’s time to recalibrate, from leaning into community and being honest about where you’re really at, to movement, journaling, and even the power of rest.

If you’ve been waiting for a sign to get back on track… this is it.

You’ll learn how to:

• Use community and emotional check-ins to stop feeling alone
• Reset your mind with meditation and prayer
• Move your body to release stuck energy
• Fuel your system with proper supplementation
• Gain clarity through journaling and self-expression
• Recharge through nature and rest

Remember: You don’t have to overhaul everything overnight. These tools are here to guide you one step at a time into the next version of you.

Timestamps to help you navigate this episode
0:00 Intro
2:45 When Life Pulls the Rug Out From Under You
7:22 Turning Heartbreak Into a Fresh Start
9:38 Why You Don’t Have to Reset Alone
11:28 Healing Through Journaling and Nature
13:16 Strengthening Your Body and Core Values
14:32 Fueling Your Body for Energy and Balance
15:59 Sponsor: Snap Supplements 25% OFF using code LUNDEN25
16:00 The Power of Super Greens + Collagen
17:57 Finding Clarity Through Expression
22:30 The Role of Community and Gratitude in Healing

Chapters

• 0:00 Intro
• 2:45 When Life Pulls the Rug Out From Under You
• 7:22 Turning Heartbreak Into a Fresh Start
• 9:38 Why You Don’t Have to Reset Alone
• 11:28 Healing Through Journaling and Nature
• 13:16 Strengthening Your Body and Core Values
• 14:32 Fueling Your Body for Energy and Balance
• 15:59 Sponsor: Snap Supplements 25% OFF using code LUNDEN25
• 16:00 The Power of Super Greens + Collagen
• 17:57 Finding Clarity Through Expression
• 22:30 The Role of Community and Gratitude in Healing

Transcript

Lunden Souza: 0:00

Welcome to Self Love and Sweat the podcast, the place where you'll get inspired to live your life unapologetically, embrace your perfect imperfections and do what sets your soul on fire. I'm your host, Lunden Souza. Happy today and welcome back to the podcast. It's been a bit. Thank you for your patience. I've been receiving so many messages of like when are you going to post another episode? We took a little bit of a break, not really on purpose, there was just a lot going on in my life and I'm excited to be back. I'm feeling good. This morning I took an everything shower to be back. I'm feeling good. This morning I took an everything shower. Ladies that are listening, you know what an everything shower is. You just wash your hair, shave your legs, all the things. I'm feeling very refreshed this morning, to say the least, but I'm super grateful to be back. I was preparing to record this episode and just feeling so grateful for the last five years of doing this podcast. It's wild.

Lunden Souza: 1:10

The last episode we did was back in April and it just felt like we took a two-month pause. But then I was like April, may, june, july, august. It's been almost five months since I've uploaded an episode and we're back. We're back every single Friday in an episode and we're back. We're back every single Friday. I've recorded a ton of great episodes, amazing interviews I'm excited to share with you guys. But, yeah, we're back and I think, when I reflect, over the last five months, it's just been all the things. And a part of me felt like, oh my gosh, this is a lot. This feels like all the things. And then another part of me felt like quit your crying, quit complaining.

Lunden Souza: 1:49

Lunden Maybe that's the baseball coach dad I had of just like suck it up. And so I just kind of had to, yeah, reflect back and think, no matter what we've been through, if it's hard for us, it's hard right, and maybe you've heard me say this before, but I just I don't like the whole enchilada syndrome. I don't. I call it that where people are going through something and then they just share it all on social media, share it all on whatever platform they have. I always feel like it's my role to live my life Life Like Lunden that's been the name of my brand since I was 17. And then learn from it, grow and share those learnings. And so today I want to talk about resetting. Right. If you need a reset, these are six tools for your next chapter.

Lunden Souza: 2:40

But I want to share a little bit about what's been going on in my life and I hear people say things like things don't happen to you, they happen for you, or like everything happens for a reason. Okay, yes. And I heard somebody say once and it just really stuck with me like things happen and we happen back, we get to choose how to happen back. So just to backtrack a little bit, I was in a role in a director position at a previous company and I gave them a really big notice. I was like, okay, when I took the position. I was like, okay, one to two years max. And after about a year I was a little bit burnt out. So I was like, okay, a year and a half. So I gave them a six-month notice.

Lunden Souza: 3:34

And then one day well, it was June 4th, it was a Wednesday I remember I get an email telling me that I'm no longer with the company and that we're done. And that was devastating because the role that I was in, I just had a big team, a lot of families we were working with, and that just felt like a sucker punch to the gut right. And so through conversations with my friends. Some of them were like Lunden, you didn't play the work politics, you showed your cards too soon. Whatever, I just felt like it was in my integrity to give a big notice because I knew it was going to take a while to find somebody and train them, and all the things that happened right after. It was the Wednesday after Voice of Impact If you guys have been to Voice of Impact, my two-day seminar to help you amplify your influence and get really good at public speaking and using your voice.

Lunden Souza: 4:31

It was the Wednesday after that and Aubrey was still here, my co-trainer, so thank the Lord that Aubrey was there. I come home from the office just in tears, just so sad, and then what are you going to do? So I was like, okay, I'm going to take the next 30 days to just hike and just relax and just come down. I went to go visit my family for a little bit and it just so happened that Aubrey was back again visiting about a month later and we went for a and we climbed to the top of the mountain and I tell Aubrey I'm like, okay, I got to throw some shit off the edge of the mountain and she thought I was going to start throwing rocks. So she looks over at the edge and she's like, okay, I think the coast is clear. And I'm like no, energetically. So I'm like there's nobody at the top. Even if there was, I don't care. I was like just raw, just throw like, with metaphorically throwing things off the edge of the mountain. I was like I'm sick of feeling this way, I'm sick of feeling angry, I'm sick of feeling resentful, I'm sick of feeling frustrated. I just, you know, I'm done Like I'm ready for this to be done right, just like a mountaintop prayer I dropped to my knees. I'm like God, I'm ready for this to be done.

Lunden Souza: 5:44

So we have that moment, a nice, beautiful hike, and then we go down the mountain and I get a text from Kevin, this guy that I met at a Dr Joe Dispenza retreat. We'd stayed in touch. He's the guy who me, him and my friend Haley we created Dinner on Purpose Come as Strangers, leave as Friends which is like these dinner events that we host here in Utah so that we can meet new friends and connect with people. And so he messages me and sends me a picture of this beautiful lake where him and his wife and family were there, for I think it was 4th of July weekend, probably, yeah, because it was June 4th. So it was around like 4th of July weekend the following month. And he was just like, oh, I was doing my meditation and I was sending you love. I hope everything's going well.

Lunden Souza: 6:33

So I was like, oh, kevin, so I call him, I tell him what happened and he's like Lunden, we'll create a position for you at my company. You can start next week. And I was like, oh my gosh. So Aubrey was there when I got let go. Aubrey was there when I picked up this new role and, granted, I've been coaching and doing the podcast and all the things, but I just I didn't realize how much I loved being a part of a team and working with people and putting myself outside of a Zoom screen. So I was really craving another position, a new position of leadership, and it's wild what's happened Like over the last eight weeks being in this position. We've made quantum leaps and bounds in his company. It's wild. So now I'm in part of his executive team and we are crushing it.

Lunden Souza: 7:25

It's the Heirloom Restaurant Group for those of you that live in Utah, and we have so many restaurants in Utah that, yeah, now I get to. I've never worked a restaurant a day in my life, which is wild. Well, I guess I have because I've bussed a few tables at Station 22. But I, yeah, I just feel so grateful because I feel like every single thing that I've done in my career has led me to this position. Right, it's a position of leadership, it's a position of optimizing systems, it's a position where I do get to be in front of the camera for some of the content that we're creating for the brands and I'm essentially overseeing that. Everything operationally, marketing-wise, just the collaboration across all the different teams, the communication across all the different teams, the training across all the different teams, is a little bit more cohesive. So I just am obsessed with it, right.

Lunden Souza: 8:23

So when I think about that Lunden on June 4th, that was heartbroken, that just felt like she got sucker punched in the gut and I'm sure anybody listening can think of a moment like that, where you just feel like the rug gets pulled out from under you and you're like what the fuck? What happened? And then, looking at where I'm at now, it's just so cool to see our ability to change and transform and nothing is permanent, right. And I talk every day to my best friend, kara, and she lost her husband a couple of years ago and she's just like Lunden. Like every feeling passes, and I know this right, but when we're going through hard times, it's sometimes hard to remember that. And so here are six tools for your next chapter.

Lunden Souza: 9:12

If you need to reset, like I did, if you are going through something now, if you know somebody who's going through something now, if you've been through something and maybe you're thinking, oh yeah, that was a lot. What are the tools that helped me really reset and get back on track? Maybe this resonates with you. And especially if there's somebody that you know is going through a tough time now, I think this is a really good episode to send them. The first one is use community for that emotional check-in, so that you don't feel alone. There's certain things that you have to deal with alone. Nobody can reset for me, nobody could take the pain away for me. No matter what, I can't say like, okay, I'm going through a hard time, can you deal with it for me? That's not going to happen.

Lunden Souza: 9:58

So using community is so powerful, and I was on a call with Kevin Suber, who's been on the podcast before one of a close friend of mine and he's a leadership coach and I spoke at one of his events in August last month, or, yeah, end of July, early August and we were on a call and I talked about how, when I go hiking, before I go up the mountain, I share my location with a friend. Right, I'm like this is where I'm at. And when we were talking, I was like, yeah, it's super important with your emotional and spiritual location too, right, to share with friends. Hey, this is where I'm at, I'm not in a good place, I'm cool, but I'm struggling or whatever it might be right. I think I grew up thinking, you know, thinking that everything had to be perfect and you can't tell anybody, like, what's really going on. And I just feel like that's important, right. So, number one, using community, sending your spiritual location, sending your emotional location to people, right, just like we share our physical location when we're on our way to go visit someone or see someone, or when we're hiking on a mountain and we want to make sure somebody's tracking us, it's like share it with somebody. Share it with somebody, it's super important so that you don't feel alone, and being able to have people that I trust, that are in my corner that I could share that location with was really powerful.

Lunden Souza: 11:28

Number two meditation and prayer to reset your mind. There's nothing like it. Right, like I said, I climbed at the top of that mountain and roared a prayer of like I am done with this shit. I do not want to feel resentful, right? And then meditation every single day. Right, I know that might feel a lot for some people, but even two or three minutes, right, and working your way up to 30 minutes to an hour, I can't imagine a single day going by without meditation and prayer. Like I just can't, right, it's so critical to you. Know, I'm doing a 30-day challenge right now with my boss and Haley, who's our director of marketing, and it's a challenge that we found from Dr Joe Dispenza, who you guys have heard me talk about before. But it's every day for 30 days.

Lunden Souza: 12:16

Write down every single thought and feeling that's preventing you from being the person that you want to be. What thoughts will you no longer think? What feelings will you no longer demonstrate? We can't say I need to wait till I get the job, I need to wait till this person loves me, I need to wait till this sorts itself out, and then I will feel that's backwards, that's ass backwards. We have to generate the thoughts and the feeling ahead of the experience if we want to see that in our life with our eyes opened, and so resetting our mind with meditation and prayer is so powerful. I just shared one on Instagram. I have one of those groups it's called Rise and Shine with Lunden and I shared a free meditation from Dr Joe on YouTube. It's called Go Love 20. If you go on YouTube, g-o-l-o-v 20, go Love 20. And it's a 15-minute meditation all about spreading love to somebody, right? And it's just so powerful. So I highly recommend that.

Lunden Souza: 13:16

Number three move your body right. You guys have heard me say it's not about the workouts, it's the work-ins. But the workouts help the work-ins, right? We need both, and I was in fitness for over a decade thinking that you just had to exercise and work out and run faster and hit a PR and then you could feel good. But exercising is so powerful to move that energy. If we don't move that energy, it gets stuck and that turns into disease, it turns into pain within our physical body. And being able to just exercise with intention right, strengthening my core represented being stronger in my core values, being able to lift heavier or sweat more or just move and get stronger, represented, getting stronger and more resilient in different areas of my life. And there were moments where I would wake up in the morning and my heart would be pounding and I would feel nervous and I would feel overwhelmed and I would just wake up, get my workout in, get my prayer and meditation, and it was if that feeling just let itself go. But we have to choose to do that right. Nobody could work out for me, Nobody could do the meditation for me. I had to do that.

Lunden Souza: 14:32

And number four fuel your system. I'm reading from my notes here Fuel your system with proper supplementation, right? So? Taking my Snap Supplements, greens that I talk about all the time, taking a lot of powerful supplements like L-tyrosine, 5-htp, rhodiola rosea for brain health, all my Quicksilver scientific supplements, my adaptogenic blend, the one, the methyl vitamin B12 spray, all these things I'll be talking more and more about because supplementation is so powerful. All these things I'll be talking more and more about because supplementation is so powerful.

Lunden Souza: 15:11

Yes, healthy food and nutrition critical, but I truly believe that it's pretty impossible for us to give our bodies everything that we need just through nutrition, especially if you have a full schedule like mine, and so being able to supplement with all of my favorites has been. I just notice a complete difference when I'm regular with my supplements. It doesn't change, you just take it once in one day and you're good. It's really about continuing to nourish our bodies with proper supplementation, because I felt like my brain was playing tricks on me. I would get anxious and all these thoughts and I'm meditating. And then, when I started meditating on top of nourishing my body with better foods and proper supplementation game changer. I do this every month. I get the hydrate IV therapy every month so that I can just, yeah, jam-pack my body with nutrient. Hey, really quick.

Lunden Souza: 16:00

I want to interrupt the podcast for just a minute to tell you about one of my favorite supplements for hair, skin, nails, digestive and gut health, and that is Snap Supplements Super Greens with Collagen. Now, if you're following me on social media, you've probably seen me post about this a bunch because, honestly, this product tastes amazing and it's jam-packed with nutrients, like I said, to support healthy hair, skin and nails. It helps support detoxification, a healthy immune system and there's even probiotics in there for a healthy gut. It's non-GMO, no sugar added, soy-free, grass-fed collagen, and every scoop is going to give you seven grams of protein, and this is why I love it, because it's not like a protein shake, it's just a scoop of powder. It tastes amazing. I put it in water or, if I want more hydration, I'll put it in coconut water and mix it up, and it's like having a nice refreshing beverage that's packed with a bunch of super greens and protein. So what I'm super excited about is that for listening to the podcast, you'll get this discount here. Nowhere else, but for listening to the podcast, you can save 25% off on all your Snap supplement purchases, including the super greens with collagen, and you do that by using code LUNDEN25 at checkout, that's L-U-N-D-E-N 25. L-u-n-d-e-n. 25 to get 25% off at checkout. You can shop on snapsupplements. com or you can shop on my website, lifelikelunden. com/supplements and you'll see there there's already an additional 10% taken off. But you, because you're a podcast listener, you're going to get 25% off when you use the code LUNDEN25 at checkout L-U-N-D-E-N 25 at checkout to get your snap supplements super greens and collagen and all your snap supplements for 25% off.

Lunden Souza: 17:55

Now let's get back to the show. A number five gain clarity through journaling and self-expression. Journaling is so powerful. In fact a close friend of mine, we're also super close We've been meditating together for years. We did for a couple years and we kind of took a break. And now we're back at it and we have this shared journal that we journal in every day. It's a Google Doc, and so me and my friend Josh we journal and we share it with each other and we leave comments on each other's journal entries, which is really cool. I just think journaling and just writing is powerful.

Lunden Souza: 18:34

I went to a full moon ceremony with this girl, kirsten. She's been on the podcast too. I love her. I met her in the teepee here in Utah doing a sound bath ceremony. Come to find out she's my cousin by marriage. Right, utah is just the gift that keeps on giving. But we went to a full moon ceremony earlier this year when my friend Maritza was visiting, and so me and Maritza and my neighbor Bryson, we went over to the full moon ceremony and we actually wrote ourselves a letter and then she mailed it to us six months later and it was so cool to see the letter that we wrote to ourselves in six months, right. So I think it's so cool to journal and to express ourselves on paper and then it's so beautiful to go back, right.

Lunden Souza: 19:16

Sometimes I go back to journal entries and I'm like, oh my gosh, I don't ever remember feeling that Like. That version is so distant. Or sometimes it just reminds me of certain ways that I've felt and things that I've overcome, which I feel like is super powerful. And then the last one is recharge through nature and rest. Nature is so powerful, grounding is so powerful. Getting your feet on the grass, on the rocks, on the concrete, on the asphalt, on the wood chips, on the sand, whatever. It is so important to get out in nature. Forest bathing is, I believe. Forest bathing is, I believe, what it's called in the research, where you're just in nature, going for a hike, getting outside, disconnecting from our electronics and resting and recovering.

Lunden Souza: 20:15

I was talking with a friend. I went for a walk with a friend earlier this week and I was like, yeah, I used to wake up at like 5 am, 4.30, 5 am. I thought I had to to just get the ball rolling. But lately I've been sleeping at 7.30 or waking up at 7.30 or 8 am and I'm like, who is this? And sleeping sometimes 9, 10, 11 hours because my body needed it and I know that maybe not everybody especially if you're like a busy mom or whatever might not have time to get 8, 9, 10, 11 hours of sleep, but we all have to take time to recharge or we're going to burn out period. So whatever you have to do to rest and get outside and get in nature and just let your body just land, do that.

Lunden Souza: 20:59

I posted yesterday a little August recap carousel post, and there's one where I'm just like face planted in the grass, me and my friend Haley. We went to do a walking meditation after work in this grassy field that we love and it was just such a long day and we had been talking a bunch and in a bunch of meetings. We walked out to the field and I literally just like face planted on the ground. So Life Like Lunden on Instagram. Go to that post and you can scroll through. You'll see me face planted in the grass.

Lunden Souza: 21:28

I was like I need nothing more than to just be like on the ground, in the dirt, on the grass, and it was so grounding and just felt so amazing. And you don't have to do all of these overnight right. These tools are here to guide you one step at a time I just feel like these are the ones that help me the most. And I don't know everything, but I do know what it's like to need a reset. I do know what it's like to be someone that wants to get out of your comfort zone and go after your dreams and not stop and not let anything hold you back. I know what it's like to want to change and evolve and become and grow. I really feel like these six tools are so powerful for anybody's next chapter, for your next chapter, for my next chapter. Number one community. Number two meditation and prayer. Number three exercise move your body. Number four fuel your system proper supplements. Number five gain clarity with journaling. And number six get outside and make sure you're connecting with nature and getting enough rest.

Lunden Souza: 22:35

I appreciate you guys so much. I'm so grateful that I get to just set up in my living room and plug in a microphone and just speak from my heart, and I'm so excited for you guys to hear all the guests that we're having in August. Some incredible humans. You guys like best selling authors, the writers of the Hunchback of Notre Dame and the Lion King, just like the coolest people ever. Danielle Massey's back from Shadow Work, a book that completely changed my life, a woman that completely changed my life.

Lunden Souza: 23:09

We're over 200 episodes. This one's I don't know like 210, 211. I can't remember, but I just feel like that is such a gift to be able to just speak and share my voice, share my truth and have people out there that are actually listening. So if this episode resonated with you, I would love for you to share this with a friend. I would love for you to press share this episode. I don't care where you're listening to it on, but send a text message, send a WhatsApp message, send a Facebook message, call a friend and just be like hey, you got to listen to this Right.

Lunden Souza: 23:45

I have ambitious goals to grow this show even more this year and, um, I just yeah, I'm so grateful. So thank you for you, thank you for listening, and we'll see you at the next episode. Thank you so much for listening to this episode of Self Love and Sweat, the Podcast. If you enjoyed this episode or were inspired by it or something resonated with you, do me a favor and share this episode with a friend, someone that you think might enjoy this episode as well. That's the ultimate compliment and the best way to make this podcast ripple out into the world of others and also you can leave us a review up to five stars wherever you're listening to the podcast. Thank you so much for listening and we'll see you at the next episode. I appreciate you.