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Early Accountability

Summary: The Early Accountability Podcast transforms Dreamers into Doers and Visionaries into Victors through goal activation strategies that abandon excuses, jumpstart motivation, and ignite results. Early Accountability Coaching is a specialty focused on helping those who are in the fragile beginning stages of a new endeavor, professional project, lifestyle change, or mindset shift. Visit www.earlyaccountability.com for more information on reaching your goals!

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 EAP 122: The Mental Toll of Perfectionism | File Type: audio/mpeg | Duration: 00:13:46

EAP 122: The Mental Toll of Perfectionism by Kimi Walker

 EAP 121: High Achievers, Leaders, and Caretakers - Your Mental Health Matters, Too! | File Type: audio/mpeg | Duration: 00:07:59

This episode of the Early Accountability Podcast is geared towards high-achievers, leaders, and caretakers in the audience who tend to let their mental health needs go unnoticed. By nature, these people put the needs of others above their own and can often feel that their mental health does not matter. Quite the opposite is true, in fact, and it is important for high-achievers, leaders, and caretakers to recognize their signs or triggers of mental health issues and get the help they need. If you or someone you know falls into this category, here are some helpful steps to take: 1. Get in tune with your feelings – Give yourself the time and space to feel emotions. Once you have done this, you will have the clarity and ability to navigate next steps. 2. Find someone to talk to – This could be an individual therapist, a support group, a mastermind group, or just a friend or group of friends who are in similar life circumstances. 3. Practice mindfulness – Find an activity that helps you get grounded. Examples are: journaling, meditating, exercising, gardening, or anything that will allow you to get in touch with yourself and your higher power. 4. Allow yourself the opportunity to grow – Recognize that you are not where you want to be but accept that you are enough just as you are. Prioritize your mental health and you will open the door for continued growth. Topics Covered in this Episode: • Coronavirus • Mental Health • High achievers • Mental health matters Resources: https://mhanational.org/ Connect with Kimi: http://www.kimiwalker.com/

 EAP 120: Mindset Shifts: From Petty to Pandemic, Protect Your Energy | File Type: audio/mpeg | Duration: 00:15:17

EAP 120: Mindset Shifts: From Petty to Pandemic, Protect Your Energy by Kimi Walker

 EAP 119: Mental Health Month - Do You Have the Tools to Thrive? | File Type: audio/mpeg | Duration: 00:12:11

Our topic on this episode of the Early Accountability Podcast is mental health during this quarantine season. As you may know, May is Mental Health Awareness Month, and mental health is a key component to your whole-body wellness. In these difficult and different times, it is all the more important to be conscious of your mental health and reach out if you feel you need help. The Mental Health Association of America specifically recommends keeping these aspects of your life in mind this month: • Connecting with others • Creating healthy routines • Finding the positive after loss • Eliminating toxic influences • Owning your feelings • Supporting others Kimi specifically talks about connecting with and supporting others on this episode as we are all living through big adjustments to the norm. Everyone needs to have community and interaction with others, and even though those interactions might look different during this time, they are still just as important as ever. It is crucial to prioritize these conversations on whatever platform is available to you and keep in touch with others so you are able to pick right back up where you left off once we are able to meet up face-to-face again. Be open and honest with those around you about what you need and how you need to communicate right now. And don’t hesitate to reach out for additional help through the resources below. Topics Covered in this Episode: • Coronavirus • Mental Health • Self-Awareness • Quarantine Self-Care Resources: National Suicide Prevention Lifeline 1-800-273-TALK (8255) Free and confidential support for people in distress, 24/7. National Helpline 1-800-662-HELP (4357) Treatment referral and information, 24/7. https://www.nimh.nih.gov/index.shtml https://www.samhsa.gov https://www.mhanational.org/mental-health-month

 EAP 118: Quarantine Fit and Fine?! Shifting Your Fitness PACE During COVID-19 | File Type: audio/mpeg | Duration: 00:26:58

On this episode of the Early Accountability Podcast, Kimi is joined by Justin Ochoa, co-owner of Pace Fitness Academy in Indianapolis. Justin was an athlete in high school who discovered his love for coaching during college. A short time later, he was diagnosed with an autoimmune disorder which triggered him to start learning about nutrition, strength, and conditioning. This eventually led to him and his business partner, Eric Allen, opening Pace Fitness Academy to coach and train athletes and anyone else who is looking for a top-notch training experience. With gyms across the country being closed, Pace has shifted a lot of their services online, from online training sessions for their paying clients to free resources available to anyone on their website. Justin has noticed that the main challenges for people during this time of coronavirus quarantine are the lack of structure and lack of motivation. Because our routines have been thrown off and we are not able to leave our houses, people are struggling to set aside the time to consistently work out. Justin recommends that you (1) start where you are, (2) use what you have, and (3) do what you can. Your workouts will not look the same as “normal” right now, but that doesn’t mean they shouldn’t exist at all. He emphasizes the importance of mindset in setting consistent habits and accomplishing goals, reaching deep within yourself to retrieve the motivation to accomplish more than expected. If you are looking for online resources, workout plans, or some extra accountability during this time or in the future, reach out to Justin and Eric at Pace Fitness Academy to see if they might be a good fit for you. Topics Covered in this Episode: • Coronavirus • Staying fit • Challenges of working out at home • Strength and conditioning Links: https://www.pacefitnessacademy.com/covid19/ Connect with Justin: https://www.pacefitnessacademy.com/ https://www.facebook.com/pacefitacademy/ https://instagram.com/pacefitacademy https://twitter.com/pacefitacademy https://www.instagram.com/justinochoa317/ https://twitter.com/justinochoa317 https://www.instagram.com/iamerickallen/ https://twitter.com/iamerickallen CHECK OUT Justing training Kimi: https://www.youtube.com/watch?v=LV33QLcw_10&t=34s

 EAP 117: COVID-19 Economic Stimulus Relief Explained | File Type: audio/mpeg | Duration: 00:28:52

Our guest on this episode of the Early Accountability Podcast is Robert Barnes, a U.S. Air Force veteran of 22 years who has become passionate about helping people understand their taxes. Robert joined the Air Force 5 days after his 17th birthday, a new high school graduate who was looking for his place in this world, and he served in Germany and Hawaii for most of his career. Toward the end of his time in the military, he started to wonder why he was having to pay taxes even though he was on the government’s payroll. He breezed through his associate’s and bachelor’s degrees before completed a degree in graduate school as well. At the time of his graduation from his master’s degree, he was asked to begin teaching a personal finance course and he found his new life focus. By simply breaking down the tax code and explaining it to his students and others who asked for his advice, he slowly built up a client base of 300-400 individuals whom he was helping with the completion of their taxes in a consulting capacity. In this time of the worldwide coronavirus pandemic, Robert encourages people to stay away from the rumors being spread by the media and by word of mouth and instead rely on reputable news sources. He also emphasizes the importance of self-awareness in the personal finance process, pointing out that many people don’t realize which programs they might be eligible for and potentially missing out on tax breaks and refunds. Robert talks about the $2 trillion U.S. economic stimulus package, describing the framework of the big business, small business, and family grants and forgivable loans that are being offered. Small business owners should stay informed on the CARES Act and the Payroll Protection grant and recent changes that have been announced. He talks in more detail about these programs on his YouTube channel. He also recommends that every American call the U.S. Treasury Offset Department at 1-800-304-3107 to be made aware of any potential offsets from other departments that could reduce their tax refunds. Topics Covered in this Episode: • Coronavirus • Understanding the government stimulus • CARES Act and Payroll Protection for small businesses • Self-awareness Connect with Robert: https://www.youtube.com/channel/UC5BjnVD76XPFAA8TNxNDD-g Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker

 EAP 116: You Can Quarantine and STILL Conquer | File Type: audio/mpeg | Duration: 00:08:57

On this episode of the Early Accountability Podcast, Kimi talks about strategies for springing into action during this time of quarantine. Just because you are stuck at home doesn’t mean you can’t be productive and make good progress on your goals. 1. Use what you have – You already have everything you need to get started, so don’t let your circumstances stop you. Improvise, be resourceful, get creative, and don’t worry about what you don’t have. 2. Start, begin, do – Don’t overthink or over-plan what you want to do. You have the time and resources you need right now, so don’t wait more than a few days before just doing what you want to do. 3. Stop comparing and build a community instead – Rather than looking around at what others are doing during this time and getting into a toxic cycle of comparison with them, appreciate and draw inspiration from them. There are so many free resources out there right now that typically cost hundreds of dollars, so take advantage of them and learn something new. Once you overcome the strongholds in your own mind, you will be on the road to accomplishing your goals and connecting with others who can help you along the way. Topics Covered in this Episode: • Keeping calm during uncertain times • Coronavirus • Springing into action • Setting and reaching goals Connect with Kimi: http://www.kimiwalker.com/ https://www.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP 115: Goal Progression During a Pandemic | File Type: audio/mpeg | Duration: 00:09:40

On this episode of the Early Accountability Podcast, Kimi gets real about what our lives look like during this time of social distancing and self-quarantining and encourages us to evaluate what we are working towards. Being stuck inside the house all day, it is easy to just eat whatever you want to, watch whatever you want to, and ignore whatever you want to. It is easy to learn how to waste time, essentially. But what is the main excuse that you always give for not starting or doing certain things or setting certain goals? That you don’t have enough time. While it is inconvenient and unsettling to only be able to leave your house for “essentials”, just think of all the extra time you have right now. Take advantage of this opportunity (that is hopefully once-in-a-lifetime) to start something new, learn something new, set a new goal for yourself and implement the plan you need to follow, connect with those friends you haven’t talked to in a while, and focus on your self-care. You will not regret jumpstarting your productivity during this time, and choosing a “quarantine project” will likely help you focus more on the things you can control and less on the fear-mongering going on in the news and all around you. Topics Covered in this Episode: • Keeping calm during uncertain times • Coronavirus • New normal • Setting and reaching goals Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP 114: Keeping Your Sanity During Uncertainty | File Type: audio/mpeg | Duration: 00:11:24

As the coronavirus continues to spread in the US and more and more people find themselves affected by the pandemic in one way or another, Kimi also continues her Early Accountability podcast episodes to encourage listeners on the subject. Even since last week’s episode there have been many changes in the situation in the US and around the world, and we want to express our sincerest appreciation and sympathy to the “essential” workers and to anyone who has had a loved one sickened by the virus. This is uncharted territory for all of us and now is the time to band together and help those around us while staying at home to prevent the spread. This week’s practical tips are: 1. Get grounded – Make a point to be mindful every day. Think about where you are, where you have come from, and where you are going. 2. Create a schedule – Whether you are at home alone, with your roommate or spouse, or with your whole family, it is important to keep the day as structured as possible. This will help you stay productive while also making sure that you set aside time for yourself. 3. Reflect on changes that you could make – Write down a list of your goals or tasks you want to complete and then chart out the path to get there. That might mean making financial decisions, letting go of some things, joining support or accountability groups, signing up for e-learning opportunities, planning for future projects, teaching others online, or many other things. 4. Stay informed but don’t overconsume – Be intentional about reading the news every day or every other day from a few reputable news sources, but don’t read so much that you get overwhelmed. Give yourself space to process the news and how it affects you, which probably means not scrolling through social media too much. Topics Covered in this Episode: • Keeping calm during uncertain times • Coronavirus • Fighting fear with facts • Mindfulness and staying grounded • Navigating the unexpected Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP 113: COVID-19 Madness & Mental Health | File Type: audio/mpeg | Duration: 00:09:56

Thanks for tuning in to the next episode of the Early Accountability Podcast! On this episode, Kimi continues the conversation we began last week by providing more practical tips for handling the uncertain times in our world right now, particularly regarding COVID-19. Perhaps you have even experienced drastic changes in your lifestyle, school, or work schedule just since last week because of how quickly the virus is evolving and spreading across the U.S. and the world. It is understandable that this turbulence could lead to anxiety, fear, and stress, but there are some simple ways to keep your head above water. 1. Don’t believe everything you hear – Monitor your consumption of television and social media during these times and try to find the balance of staying informed without getting overwhelmed. Read articles written by reputable sources rather than relying on what your friends are saying they have heard. 2. Social support doesn’t mean social isolation – Even in this time of social distancing and self-quarantine, we have so many technological tools at our fingertips that it is easier than ever to keep in touch with others. In fact, you likely find yourself with more time available to reach out and have those conversations, so be intentional about connecting with loved ones. 3. Take advantage of telehealth services and mental health hotlines – Just because you can’t physically go to your health provider’s office does not mean that you can’t get help for physical or mental health issues. Contact your doctor’s office to see what kind of telehealth services they provide and do not hesitate to reach out via mental health hotlines if you find yourself struggling with anxiety, depression, or excessive stress in the midst of this coronavirus crisis. We have provided specific resources below. Topics Covered in this Episode: • Keeping calm during uncertain times • Coronavirus • Fighting fear with facts • Mindfulness and staying grounded Links: • If you're going through some tough or confusing times, reach out to the National Suicide Prevention Lifeline '1-800-273-TALK (8255)' • Lifeline Crisis Chat http://www.contact-usa.org/chat.html • In the US text 741741 to speak with a Crisis Counselor at Crisis Text Line https://www.crisistextline.org/texting-in • IMAlive crisis support chat https://www.imalive.org Relevant Agencies: • National Institute on Mental Health (NIMH): https://www.nimh.nih.gov/index.shtml • Center for Disease Control and Prevention (CDC): https://www.cdc.gov • Substance Abuse and Mental Health Services Administration (SAMSHA): https://www.samhsa.gov • National Alliance on Mental Health (NAMI) https://www.nami.org Relevant Articles: • NIMH article on Coping With Coronavirus: Managing Stress, Fear, and Anxiety: https://www.nimh.nih.gov/about/director/messages/2020/coping-with-coronavirus-managing-stress-fear-and-anxiety.shtml • The Centers for Disease Control and Prevention (CDC) has a webpage with information on dealing with fear, anxiety, and stress brought on by the coronavirus pandemic. • CDC information on Coping with a Disaster or Traumatic Event https://emergency.cdc.gov/coping/index.asp • NAMI Coronavirus Information and resources https://www.nami.org/getattachment/Press-Media/Press-Releases/2020/COVID-19-and-Mental-Illness-NAMI-Releases-Importan/COVID-19-Updated-Guide-1.pdf?lang=en-US Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP Episode 112: Staying Calm During Coronavirus Chaos | File Type: audio/mpeg | Duration: 00:07:14

On this episode of the Early Accountability Podcast, Kimi talks with listeners about 4 simple ways to keep calm during the coronavirus chaos. There is a lot of fear at this time of uncertainty in the wake of a global pandemic that is continuing to spread, but you do not have to let that fear overwhelm you. 1. Focus on what you can control – Practice mindfulness and be aware of yourself and others. Try to stay grounded and concentrate on the power you have in your world rather than getting thrown off by the lack of work, school, and childcare routines. 2. Practice self-care – As much as possible, commit to getting plenty of sleep, exercising, and sticking to a healthy diet. 3. Watch what you are consuming – If you find that the news is making you anxious, limit your time spent watching it. Consider whether the conversations you are having with other people are necessary and helpful or if you should shift what you are talking about. Do your best not to dwell or focus too much on what is going on while still being informed. 4. Remember that better days are coming – Remind yourself that this crisis will pass in time. Getting worked up about what is going on does not help you remain calm. Topics Covered in this Episode: • Keeping calm during uncertain times • Coronavirus • Fighting fear with facts • Mindfulness and staying grounded Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP 111: International Women's Day - Celebrate Diversity and Stomp out Bias | File Type: audio/mpeg | Duration: 00:11:30

The topic of this episode the Early Accountability Podcast is International Women’s Day. Kimi discusses what it looks like to capture the essence of the day and confront the biases that exist in our own minds and in the world at large. While we should be challenging stereotypes and celebrating the achievements of women every day, this day is a great opportunity to pause and have discussions with those around us about the fair and unfair perceptions of women. Kimi recommends these four specific actions surrounding International Women’s Day: 1. Learn – Educate yourself and become more aware of gender issues and inequalities. Read books, visit museums, attend events, and have tough conversations with your kids to engage them in the narrative as well. 2. Discuss – Talking about the disparities you are seeing such as discrimination, the gender pay gap, and the injustice of harassment and assaults occurring to women is the best way to grow. 3. Be open to change – Recognize that the thoughts and paradigms you grew up with might not be the best ones for you to hold on to moving forward. It is ok to graduate from what your parents, educational institutions, and other leaders taught you before you experienced what you have of the world now. 4. Promote and support – Ask how you can support women in business, listen to podcasts that are having this conversation, attend events that are championing women’s rights, or start a conversation with your organizational leadership about pay disparities. Engage yourself in the process and make it your aim to make a difference! Topics Covered in this Episode: • International Women’s Day • Challenging stereotypes • Broadening perceptions • Fighting through biases Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP 110: From Soldier to Civilian - Creating a New Reality for Yourself | File Type: audio/mpeg | Duration: 00:33:59

Our returning guest on this episode of the Early Accountability Podcast is Tyran Cosby, USMC veteran, husband, father, co-founder of Life Behind the Beard, and host of the new podcast Beard Talk with a Veteran. After retiring from the Marines at age 38, Tyran had some decisions to make about what he wanted to do with the rest of his life. Many of his buddies immediately transitioned into new careers, but Tyran knew that he wanted to take some time for himself to pursue some of the dreams he had put on hold while he was in active duty. He graduated from culinary school and started an acting career before joining forces with one of his military brothers to start Life Behind the Beard. His advice to others going through big life transitions is to accept that you will not be the same as you were before, that you will need to sit down and re-learn who you are and what matters to you. Tyran didn’t know anything about anxiety or depression until he realized that he was going through them, so he had to take a step back and redefine who he was going to be in life. Tyran was repeatedly told that he should start a podcast to talk about his life experiences, so he finally joined Kimi’s cohort of new podcasters to get his feet on the ground and get his message out there. He talks about the realities of relationships, marriage, parenting, how to handle trials and tribulations, and finding beauty in the struggles of life. He especially wants to break down stigmas and talk with his audience about how to function in society. For anyone considering launching something new, Tyran recommends that you start with researching as much as you can about that idea, either through online research or by asking someone who has followed a similar path. Everyone has something to say, and Tyran wants to be an example of someone who is using his voice well. Be sure to tune into his podcast, Beard Talk with a Veteran wherever you listen to podcasts! Topics Covered in this Episode: • Launching something new • The goals of Tyran’s podcast • How Tyran got to where he is now • Breaking down stigmas Connect with Tyran: http://beardtalkwithavet.podbean.com/ https://www.lifebehindthebeard.co/ Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker

 EAP 109: Leap Year Strategy - Be Productive With Your Extra Time | File Type: audio/mpeg | Duration: 00:08:04

Welcome to the next episode of the Early Accountability Podcast! On this episode, Kimi talks about the best ways to capitalize on free time, whether expected or unexpected, and optimize your productivity. Whether a meeting gets cancelled or you are given an extra day (Leap Day) or you have blocked out some time for yourself, there are ways to make the most of that time and not just waste it binging a show or scrolling through social media. The best way to guarantee that this free time will be productive is to make a list of things that are not time-sensitive but that you want to prioritize. If you want to take an online course, clean out your shed, take up a hobby, connect with an old friend, or check out that new museum or restaurant in your area, you are more likely to do so if you have written it down on your list. Perhaps these are things you have been putting off “until the right time” but the right time never comes because you aren’t in a mindset of looking for productive things to do when you are given an extra 20 minutes, hour, or day. You will likely find that inserting these tasks and activities into your schedule will add balance to your life and give you just enough of a break from the mundane to spark your creativity and get you excited about your goals. Your challenge after listening to this episode is to make a list of 20 things to do in 2020 when you have extra time. Topics Covered in this Episode: • Being wise with your time • Planning for success • What to do with extra time • Leap Day Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

 EAP 108: Living a Life You Love | File Type: audio/mpeg | Duration: 00:10:50

In the spirit of Valentine’s Day and the season of love, Kimi gives a bit of a different take on love during this episode of the Early Accountability Podcast. While we are very focused on loving others and being loved by others this time of year, February is also a good opportunity to pause and prioritize loving yourself. Take a beat and ask yourself if you are living the life you love or if you have just been going through the motions. Are you living in alignment with your passions? Or do you find yourself constantly in anguish and drained from your daily life? Are there tweaks you can make to improve your physical and emotional health, your finances, your career, and your relationships? You can’t give what you don’t have, so take some time for yourself and evaluate the direction of your life. This does not have to be a heavy undertaking, but you will likely find after just a few minutes of allowing yourself to think and dream that there are one or two obvious things that aren’t working for you. It may be time to let those things go, soaking in the lessons learned during this chapter before turning the page to begin a new one. You can do things that excite and energize you, either as hobbies or as a career. If you need some help figuring out how to get to that place, reach out to your friends, family, and mentors for their input about what those things might be and what route you should take to get there. Topics Covered in this Episode: • Self-love • Living in alignment with your passions • Prioritizing yourself • Being in touch with community Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell


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