Early Accountability

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

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

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

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

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

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

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

On this episode of the Early Accountability Podcast, Kimi checks in with two of her podcast mentees, Maurice L. Wilson and Justice Wali, to discuss their recent podcast launches. As with many things in life, there is quite a process involved in making a dream into reality, so Kimi has been working with these guys and Tyran Cosby on planning and implementing their podcasts for several months before they were ready to start putting content out to the world. Maurice applies his engineering background to financial problem-solving, breaking down the complex wealth equations that currently exist and simplifying wealth-building so everyone can understand it and start doing it for themselves. He believes that everyone should be equipped with the tools to build wealth and enjoy their lives during their “prime years” rather than spending 30-40 years saving for retirement and then being too worn out once retirement comes to actually enjoy it. When it comes to working on his podcast, Maurice’s biggest hurdle was his confidence in himself, knowing that he had something worth saying and overcoming the barrier of feeling like he was talking to himself when recording episodes. Justice launched his podcast as an extension of his coaching business, aiming to help cultures understand one another better and focus on the similarities between them rather than the differences. Justice has committed his life to coaching others to be intentional with their words and actions while avoiding some of the pitfalls that tripped him up in his earlier years. Justice has found that the hardest part about podcasting is prioritizing it and being committed. Working with Kimi and the other guys in this podcasting “cohort” has provided a great level of accountability for him and he has solidified within himself the idea of being true to himself regardless of what others think. Topics Covered in this Episode: • Paying it forward • Launching a podcast • Starting something new • Being consistent Connect with Maurice L. Wilson: http://thewealthequation.podbean.com/ https://www.wilsonwealth.com/ https://www.instagram.com/thewealthequation/ Connect with Justice Wali: http://urbancoach101.podbean.com/ https://www.instagram.com/justice__wali/ https://www.facebook.com/ForJusticewali/ https://twitter.com/jwali_wali?lang=en https://justicewali.com Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

This episode of the Early Accountability Podcast is a continuation of the 2nd Anniversary celebration. During this episode, Kimi talks about the journey that led her to start her podcast in 2018, starting with a project through her Mastermind group at the time. She was challenged by this group and her mentor Amanda Miller Littlejohn to pursue starting a podcast, and while it has not always been an easy endeavor, two years after that first episode was launched, Kimi is so grateful for that early encouragement and accountability that brought the podcast to light. This journey has solidified in Kimi the desire to pay it forward and pass along whatever knowledge and wisdom she can to others who want to use podcasting as their platform to deliver their message. She has seen time and time again the positive impact that pouring into others can have in all aspects of life, and podcasting is no different. Kimi has talked with many of her previous guests about launching podcasts and her conversations with 3 of those previous guests specifically have led to the creation and launch of their own podcasts in the past few weeks. Rather than just encouraging them to start their own shows, Kimi felt that it was important to step in and lead by example, coaching them in the industry and helping them abandon excuses, jumpstart motivation, and ignite their results. On this episode, Kimi plays clips from the episodes on which these particular guests appeared as well as clips from their new podcast episodes, so be sure to listen in and subscribe to their podcasts as well! Maurice was a guest on EAP episode 21. You can check out his new podcast here: • Wealth Equation: https://podcasts.apple.com/us/podcast/the-wealth-equation/id1492810571 Justice Wali joined Kimi on episode 24 of the podcast. His new show can be found here: • Civilizing the Savage: https://urbancoach101.podbean.com Tyran appeared on Early Accountability Podcast episode 87, and you can listen to his podcast here: • Beard Talk with a Vet: https://podcasts.apple.com/us/podcast/beard-talk-with-a-vet/id1492726787 Topics Covered in this Episode: • Launching a podcast • Paying it forward • Listening to the feedback of others • Being committed to your goals Connect with Kimi: http://www.kimiwalker.com/

Welcome to the 2-year anniversary episode of the Early Accountability Podcast! Whether you have been listening since the beginning or you just discovered the show, thank you so much for your support and for being here with us! We have had so many great guests over the past 2 years and we look forward to what this next year will bring for the podcast. At this natural time of reflection, Kimi wants to share with listeners the big 4 things that she has learned during the past year of the podcast. She did the same last year at this time, so be sure to check out Episode 53 if you want to hear her insights from Year 1. 1. Sometimes, you will get hurt – It could be acquaintances or even the people who you trust the most, but there will be times when people hurt you. This doesn’t mean you should walk around skeptical of everyone around you or expecting them to do hurtful things, but it is healthy to recognize that it could happen. In this case, do your best to accept the pain and push past it with grace and dignity. You can’t choose how people will treat you, but you can choose how you respond. 2. It’s ok to stand alone – While the first year of the Early Accountability Podcast was mainly filled with guest interviews, this year Kimi really stepped out of her comfort zone and found her voice through solo episodes. In doing this, she feels better equipped to interview guests on the show as well as bring her own message to the podcast on episodes with no guest. This was a great opportunity for Kimi to believe in herself and manifest the greatness within. 3. Consistency is king – While content might get your foot in the door, consistency is what will build an audience. Many people jump into new endeavors like podcasting just to lose steam and eventually give up. This does not have to be the way it goes. Focus on your messaging and getting it out there consistently, removing any excuses by not giving yourself the choice of not putting yourself out there. Consistent actions lead to consistent results, and that is what we all want, right? 4. Pay it forward – Kimi has learned that a great way to further ignite her passion for the show is to sow into others who are also interested in podcasting. She has been coaching 3 of her former podcast guests through the process of launching their own podcasts, which will be introduced on the show next week. She feels a sense of responsibility to pass along what she has learned, which is a great model for many of life’s opportunities. Topics Covered in this Episode: • Reflecting on the past 2 years • Lessons learned • Consistency • Sow into others • Keep moving despite obstacles Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this episode of the Early Accountability Podcast, Kimi talks about the importance of having resolutions or goals year-round, not just in January of every year. By the middle of January, it is likely that many people have abandoned their New Year’s Resolutions, often because the lifestyle change required was too significant or abrupt. Making a resolution or goal just for the sake of saying you have one but without any plan for how to carry it out and keep with it is defeating the purpose. Even well-meaning people can be unsuccessful with their goals because of the overwhelming thought of the task in front of them. The best way to get past this obstacle is to be realistic and break the goal down into smaller goals on which you can microfocus until you reach each milestone. January can be a great time of year to reflect back on the ups and downs of the previous year and look forward to what you want to accomplish in the new year. It is a natural time of refreshment and renewal, but there can be other times throughout the year that can accomplish this purpose just as well. Take some time to split your year up into quarters, seasons, months, and even weeks, creating smaller goals over those time periods that will put you on track to reaching your bigger goal at a later date. This can also help to reduce overwhelm because it allows you to evaluate all of your different roles in life and create progress milestones for each one. The best way to stick with a goal is to have a plan and to write that plan down. Then you should either hold yourself accountable to your plan or you should get plugged into an accountability or mentorship group that will help you stay on track! Topics Covered in this Episode: • Keeping momentum for your goals • Having goals year-round • Microfocusing on goals • Being intentional Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

On this episode of the Early Accountability Podcast, Kimi discusses ways to maintain your momentum in working towards your goals, even when you hit unexpected roadblocks along the way. It is often tempting to abandon your goals when you face pitfalls or disappointments, but you don’t have to – here are 3 things to keep in mind to keep your goals on track: 1. Expect adversity – Accept that negative things are going to happen sometimes, and these things are necessary for learning and growth. Struggles build character and strengthen your resolve on your journey to achieving your goals. 2. Find your tribe – Surround yourself with a few people who understand what you are going through and give you their perspectives to help you make better choices. Often, these people have similar goals to you or they have previously walked the road you are currently walking, giving them the needed experience to mentor, coach, or encourage you. 3. Understand your triggers – Rather than being disheartened when you hit a snag or when something happens that changes your trajectory, pay attention to how you react in these times and try to make adjustments. Empower yourself to push forward and make the necessary changes, picking yourself back up and not giving up on your goals. These things can help you be prepared to power forward when something unexpected happens and stay on track with the goals you have set for yourself. Topics Covered in this Episode: • Keeping momentum for your goals • Pushing through adversity • Sustaining your goals • Action paradigm • New year’s resolutions

Our topic on this episode of the Early Accountability Podcast is how to approach new goals that you make for yourself in this new year. There could be any number of reasons why people fail to keep their new years resolutions, as Kimi has discussed on previous episodes of the podcast, but rather than focusing on avoiding those “mistakes”, try to focus on these key aspects of effective goals. 1. The Right Pace – Don’t feel the pressure to commit to a lofty goal in January just because other people are talking about their resolutions. It is not reasonable to expect yourself to lose 15 pounds in a month and still maintain all of your other life commitments. If you have a goal for this year, sit down and consider what milestones you will need to reach weekly or monthly to get there. 2. Sustainable – It may very well be possible for you to lose 15 pounds in a month by working out 2 hours per day and eating only vegetables and raw fruits for the entire month, but your body cannot possibly sustain this kind of discipline indefinitely. Try to find a healthy balance between your current lifestyle and what you need to do to accomplish your goal. 3. Realistic – If you have not gone for a run in the past year, it is not likely that you will be able to run a marathon in 6 months in under 3 hours. While it is great to set big goals for yourself to work towards, you are not doing yourself any favors by choosing unrealistic goals and then going through the disappointment of not achieving them. If you want to be able to run a marathon, start with a 5k first. 4. Thoughtful – Set aside time for meditation, reflection, and recharging. Rest is so important for performance and for getting grounded and gaining the necessary clarity to move forward. If you keep pushing yourself to work harder and achieve more without intentionality, you are forcing yourself towards burnout rather than productivity. Topics Covered in this Episode: • New year • Resolutions • Incorporating goals into your life • Fresh start • Setting yourself up for success 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 101: Meditate, Initiate, and Create - Manifest Your Dreams in 2020 by Kimi Walker

As you prepare for the new year to begin and you feel the inevitable pressure to come up with some new year’s resolutions, consider taking your resolutions in a different direction. This episode of the Early Accountability Podcast is all about living intentionally and choosing the activities or experiences you pursue. In fact, Kimi encourages you to prioritize activities or experiences that fall into these categories: 1. Something that makes you feel productive – This is not busy work, but rather a choice to streamline the way you do things. This could mean outsourcing, delegating, eliminating, brainstorming, planning, time blocking, or anything else that will help you get more done in a simpler manner. 2. Something that makes you feel at peace – Oftentimes, when we have just done something that makes us feel productive, we have a sense of relief that can make us feel at peace. But being productive is not always a prerequisite for peace. You can find peace in moments of rest and reflection, doing something that makes the rest of the world fade away if even for a few minutes. This could be going to a Bible study, meditating, exercising, meeting with your accountability group, or just unplugging. 3. Something that you are passionate about – Find something that makes you feel fulfilled and aligned with your purpose. This is likely something that you tangibly enjoy and would do for free – even if you are getting paid to do it. 4. Something that makes you feel scared or uneasy – As we often talk about on the show, doing things that make you feel uncomfortable is essential to your growth, so unless you want to remain exactly as you are from now on, you should commit to doing something that will challenge you. 5. Something that makes you feel encouraged – Get plugged into a group of people who encourage you to be content with what you have, to work hard for what you want, and to be grateful in all circumstances. This kind of accountability and support will help you overcome difficulties and appreciate the joy and goodness that are available to you. As you think through these activities, know that some things can fall into multiple categories, so it is not important to check off each box like just another to-do list, but the goal is to prioritize what is important and what will help you grow in the new year. Topics Covered in this Episode: • New Year’s Resolutions • Starting 2020 with a new perspective • Prioritizing what is important • Choosing what you pursue Connect with Kimi: http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell