You Don’t Have to White-Knuckle Your Way to Change

Clear Is Kind: Communication, Boundaries & Self-Respect

In this episode of the Leading With Heart podcast, Christina Mattison explores the connection between boundaries, communication, and self-respect, and why so many of us struggle to clearly express what we need. From people pleasing and overexplaining to shutting down, fixing, and passive-aggressive communication, Christina breaks down the protective patterns many women develop to stay safe, accepted, or avoid conflict. She shares how these behaviors are often rooted in deeper unmet needs and nervous system responses rather than personal flaws. Throughout the episode, Christina offers practical tools for healthier communication, including a simple framework for expressing observations, emotions, and needs with more honesty and clarity. She also dives into the discomfort that can come with setting boundaries, the guilt that often follows, and why holding boundaries is an essential part of self-leadership. This conversation is a powerful reminder that healthy communication is not about controlling how others respond, it’s about honoring yourself, advocating for your needs, and building relationships that no longer require self-abandonment. Key Takeaways: * Why communication patterns are often learned survival strategies * How people pleasing, overexplaining, avoiding, and fixing can stem from unmet emotional needs * The importance of identifying the need underneath your emotions * A practical communication formula to express yourself more clearly * Why boundaries are an act of self-respect, not punishment * How guilt and discomfort can show up when you begin setting boundaries * The connection between self-leadership, nervous system regulation, and communication * How growth can shift relationship dynamics and reveal where you’ve been abandoning yourself * Questions to reflect on when examining your own communication patterns RESOURCES: SIGN UP FOR THE APP: https://www.christinamattisonyoga.com/lead-your-life-app [https://www.christinamattisonyoga.com/lead-your-life-app] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]) Instagram: https://www.instagram.com/themilitaryyogi [https://www.instagram.com/themilitaryyogi] Podcast Website: www.leadingwithheartpodcast.com [http://www.leadingwithheartpodcast.com/] SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode94 [https://www.christinamattisonyoga.com/blog/episode94] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]), or on Instagram @themilitaryyogi [https://www.instagram.com/themilitaryyogi/] More about Christina Mattison and the Leading with Heart Podcast Hey there! I'm Christina Mattison, an Air Force Officer, yoga teacher, dedicated wife, and proud mother of two. But most importantly, I'm here as a wellness and leadership coach for women in the military. I want you to know something: It doesn't have to be this way. I've walked in your combat boots, and I understand the chaos that often accompanies military life. But I'm here to share a powerful truth with you: You have the innate ability to transform your own life. I've personally experienced this transformation, and I've witnessed it in the lives of countless clients I've had the privilege to guide. Welcome to the Leading With Heart podcast your ultimate resource for discovering how to infuse joy, peace, and true success into every facet of military life. **The views and opinions expressed within this podcast episode are those of the individual, and do not necessarily represent those of the Department of Defense or its components.

The 7 Myths Around Resilency and Burnout with Dr. Liz Moyer

What if the thing you’ve been calling “resilience”… is actually what’s burning you out? In this powerful conversation, Christina and Liz chat about the hidden patterns keeping high-achieving women stuck in exhaustion, from people-pleasing and perfectionism to the belief that pushing through is the only way forward. We talk about my story of burnout and recovery, and I share an honest look at what resilience actually means. This episode goes beyond surface-level advice and dives into the deeper work of self-awareness, nervous system regulation, and learning how to meet your needs without guilt. If you’ve been carrying the mental load for everyone else and wondering why you still feel depleted, this conversation will feel like a breath of fresh air. In This Episode: * Why what we call “resilience” is often just people-pleasing and overfunctioning * The biggest myths that keep women stuck in burnout and exhaustion * How to shift from survival mode into sustainable energy and recovery * Why self-care is not indulgent — it’s essential maintenance * The role of the nervous system in burnout, anxiety, and feeling “on edge” * How small, consistent habits (not big overhauls) create lasting change RESOURCES: Connect with Dr. Liz Moyer Youtube: https://www.youtube.com/@drlizmoyer/videos [https://www.youtube.com/@drlizmoyer/videos] LinkedIn: linkedin.com/in/dr-elizabeth-vaughan-moyer-pmp-558343157 [https://www.youtube.com/redirect?event=channel_description&redir_token=QUFFLUhqbGJuLXpKcnM2SzIzemZpYmJrMDVpVEU4ZUc2UXxBQ3Jtc0tsR1J1SWk4RXRyXzUxU2lUbXdWTXVjVUNLVmdSSDVZZ1hwaFA2VXl1T25VN1JLR3dONllweVFfbzdEZngzT2x4N0poR19WSDdfZV8zeVNfNnJQZV9oZ2ZuVVBrMEc5Smd1a0JFVTNDZ2pSLW94M0ZLbw&q=www.linkedin.com%2Fin%2Fdr-elizabeth-vaughan-moyer-pmp-558343157]  Instagram: https://www.instagram.com/mistylmoreno/ [http://www.instagram.com/mistylmoreno/] SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode93 [https://www.christinamattisonyoga.com/blog/episode93] Thanks for listening! Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]), or on Instagram @t [https://www.instagram.com/themilitaryyogi/] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]), or on Instagram @themilitaryyogi [https://www.instagram.com/themilitaryyogi/] More about Christina Mattison and the Leading with Heart Podcast Hey there! I'm Christina Mattison, an Air Force Officer, yoga teacher, dedicated wife, and proud mother of two. But most importantly, I'm here as a wellness and leadership coach for women in the military. I want you to know something: It doesn't have to be this way. I've walked in your combat boots, and I understand the chaos that often accompanies military life. But I'm here to share a powerful truth with you: You have the innate ability to transform your own life. I've personally experienced this transformation, and I've witnessed it in the lives of countless clients I've had the privilege to guide. Welcome to the Leading With Heart podcast your ultimate resource for discovering how to infuse joy, peace, and true success into every facet of military life. **The views and opinions expressed within this podcast episode are those of the individual, and do not necessarily represent those of the Department of Defense or its components.

Milk and Honey Retreat Recap

What actually happens when women are given the space to slow down, soften, and truly be seen? In this deeply personal episode, Christina shares a heartfelt recap of her recent retreat at Milk and Honey Ranch, a powerful experience filled with connection, vulnerability, healing, and growth. From creating intentional space for stillness, to moving through emotional blocks, to practicing one of the most underrated leadership skills, deep listening, this episode offers a behind-the-scenes look at what transformation really looks like in real time. You’ll hear stories of women letting their guards down, forming lasting friendships, and reconnecting with themselves in a way that’s often impossible in the day-to-day pace of life.  In This Episode: * What actually happens inside a transformational retreat experience * The power of white space and why slowing down is so uncomfortable (and necessary) * How emotional release, breathwork, and vulnerability create lasting change * Why deep, meaningful connection is often what we’re truly craving * The difference between active listening and deep listening, and why it matters in leadership * How practicing presence (instead of fixing or rescuing) can transform your relationships * Real reflections and breakthroughs from women who attended the retreat RESOURCES: 2026 Lead Your Life Asheville Retreat: https://www.christinamattisonyoga.com/lead-your-life-retreat-asheville [https://www.christinamattisonyoga.com/lead-your-life-retreat-asheville] SIGN UP FOR THE APP: https://www.christinamattisonyoga.com/lead-your-life-app [https://www.christinamattisonyoga.com/lead-your-life-app] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]) Instagram: https://www.instagram.com/themilitaryyogi [https://www.instagram.com/themilitaryyogi] Podcast Website: www.leadingwithheartpodcast.com [http://www.leadingwithheartpodcast.com/] SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode92 [https://www.christinamattisonyoga.com/blog/episode92] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]), or on Instagram @themilitaryyogi [https://www.instagram.com/themilitaryyogi/] More about Christina Mattison and the Leading with Heart Podcast Hey there! I'm Christina Mattison, an Air Force Officer, yoga teacher, dedicated wife, and proud mother of two. But most importantly, I'm here as a wellness and leadership coach for women in the military. I want you to know something: It doesn't have to be this way. I've walked in your combat boots, and I understand the chaos that often accompanies military life. But I'm here to share a powerful truth with you: You have the innate ability to transform your own life. I've personally experienced this transformation, and I've witnessed it in the lives of countless clients I've had the privilege to guide. Welcome to the Leading With Heart podcast your ultimate resource for discovering how to infuse joy, peace, and true success into every facet of military life. **The views and opinions expressed within this podcast episode are those of the individual, and do not necessarily represent those of the Department of Defense or its components.

Your Body Isn't The Problem - It's The Messenger

Are you getting everything done… but internally you feel fried? If you’re productive on the outside but operating in survival mode on the inside, snapping more easily, feeling scattered, exhausted, or quietly burned out, this episode is for you. Christina gets real about energy management in the middle of real life (including a week of solo parenting) and unpacks why so many high-functioning women push through their body’s warning signs until they crash. In this conversation, you’ll learn how to recognize your personal energy patterns, stop overriding your nervous system, and build simple recovery rhythms into your daily life, not just your annual vacation. This isn’t about doing less. It’s about sustaining your performance without sacrificing yourself in the process. In This Episode: * The 4 Energy Zones (Performance, Survival, Burnout, and Recovery) and how to identify where you’re living * Why military and leadership culture conditions us to override our bodies * The difference between pushing through when it’s necessary vs. when it’s harmful * How to recognize your personal warning signs before burnout hits * Why recovery isn’t weakness, it’s part of the performance cycle * Simple 2–5 minute “downshift rituals” you can start today If you’ve been operating in high-functioning survival mode for too long, this episode will help you tune back in, rebuild self-trust, and create small, sustainable rhythms that protect your energy. RESOURCES: High-Yield Self Care Guide: https://fabulous-pioneer-9504.kit.com/e83556732b [https://fabulous-pioneer-9504.kit.com/e83556732b] SIGN UP FOR THE APP: https://www.christinamattisonyoga.com/lead-your-life-app [https://www.christinamattisonyoga.com/lead-your-life-app] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]) Instagram: https://www.instagram.com/themilitaryyogi [https://www.instagram.com/themilitaryyogi] Podcast Website: www.leadingwithheartpodcast.com [http://www.leadingwithheartpodcast.com/] SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode91 [https://www.christinamattisonyoga.com/blog/episode91] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]), or on Instagram @themilitaryyogi [https://www.instagram.com/themilitaryyogi/] More about Christina Mattison and the Leading with Heart Podcast Hey there! I'm Christina Mattison, an Air Force Officer, yoga teacher, dedicated wife, and proud mother of two. But most importantly, I'm here as a wellness and leadership coach for women in the military. I want you to know something: It doesn't have to be this way. I've walked in your combat boots, and I understand the chaos that often accompanies military life. But I'm here to share a powerful truth with you: You have the innate ability to transform your own life. I've personally experienced this transformation, and I've witnessed it in the lives of countless clients I've had the privilege to guide. Welcome to the Leading With Heart podcast your ultimate resource for discovering how to infuse joy, peace, and true success into every facet of military life. **The views and opinions expressed within this podcast episode are those of the individual, and do not necessarily represent those of the Department of Defense or its components.

Triple Your Self-Care Return on Investment

Have you ever done all the “right” self-care things, taken the bath, bought a planner, scheduled the massage, and still felt completely exhausted? In this episode, we’re unpacking why that happens. Most women aren’t bad at self-care. We’re just investing in practices that don’t actually restore us. In a culture that praises hustle, sacrifice, and pushing through (hello, military life), it’s easy to lose touch with our own needs. Over time, we forget how to answer the question: What do I actually need right now? I introduce the concept of low-yield vs. high-yield self-care, and why high-yield practices are deeply personal, discovered through reflection and experimentation, not copied from the internet. When you learn to identify your unmet needs and choose practices that truly replenish you, everything shifts. You regain capacity. You regain energy. You regain hope. In This Episode: * Why popular self-care trends often leave you feeling the same * The difference between low-yield and high-yield self-care * How military culture and life experiences disconnect you from your needs * Why meeting your needs is not selfish, it’s essential * A simple way to evaluate your physical, mental, emotional, and spiritual buckets * How to approach self-care with curiosity instead of judgment RESOURCES: High-Yield Self Care Guide: https://fabulous-pioneer-9504.kit.com/e83556732b [https://fabulous-pioneer-9504.kit.com/e83556732b] SIGN UP FOR THE APP: https://www.christinamattisonyoga.com/lead-your-life-app [https://www.christinamattisonyoga.com/lead-your-life-app] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]) Instagram: https://www.instagram.com/themilitaryyogi [https://www.instagram.com/themilitaryyogi] Podcast Website: www.leadingwithheartpodcast.com [http://www.leadingwithheartpodcast.com/] SHOW NOTES: https://www.christinamattisonyoga.com/blog/episode90 [https://www.christinamattisonyoga.com/blog/episode89] Connect with me in the Strong and Resilient Woman Community on Facebook HERE [https://www.facebook.com/groups/yogaformilitarywomen] (https://www.facebook.com/groups/yogaformilitarywomen [https://www.facebook.com/groups/yogaformilitarywomen]), or on Instagram @themilitaryyogi [https://www.instagram.com/themilitaryyogi/] More about Christina Mattison and the Leading with Heart Podcast Hey there! I'm Christina Mattison, an Air Force Officer, yoga teacher, dedicated wife, and proud mother of two. But most importantly, I'm here as a wellness and leadership coach for women in the military. I want you to know something: It doesn't have to be this way. I've walked in your combat boots, and I understand the chaos that often accompanies military life. But I'm here to share a powerful truth with you: You have the innate ability to transform your own life. I've personally experienced this transformation, and I've witnessed it in the lives of countless clients I've had the privilege to guide. Welcome to the Leading With Heart podcast your ultimate resource for discovering how to infuse joy, peace, and true success into every facet of military life. **The views and opinions expressed within this podcast episode are those of the individual, and do not necessarily represent those of the Department of Defense or its components.