Hello Velocity | Accelerated Leadership and Goal Setting for Women

Brittany Canaski
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The Hello Velocity podcast aims to help women step into their best selves as leaders by overcoming common professional challenges like confidence, time management, and work-life balance.

  1. 19 May

    Burnout Isn't Just About Being Busy at Work

    Leadership coach and host Brittany Canaski finalizes this conversation about burnout by identifying personal demands and resources that are influencing or leading you to burnout.She reviews common burnout signs and revisits the Job Demands-Resources model: burnout arises when the demands on us outweigh our resources. She extends this framework to personal life, outlining personal demands such as home careworkload, finances, physical health, and more. Then, she shares personal resources that we need to increase like physical, emotional, and mental well-being, and more. She shares a free download to help you identify which of the factors we discussed this season are causing your burnout. Brittany invites listeners to join her newsletter to get support before the podcast returns for season four in September. Key takeaways: ✅ We need to manage or reduce the personal demands of our daily lives like home care workload, finances, physical health, and more. ✅ We need to also increase the personal resources or support we receive in areas such as community, emotional health, and joy. ✅ Use the Free Download: What's Causing Your Burnout? to identify which of the factors are most directly causing your current or potential burnout at https://www.hellovelocity.co/burnout ---------------------------------------------- ⏱️ What we covered in this video: 00:00 Welcome and Season Finale 01:36 Burnout Definition and Signs 03:44 Job Demands vs Resources 07:19 Personal Demands Draining You 15:05 Personal Resources That Fill Your Cup 22:03 Key Takeaways 23:50 Free Download and What's to Come ---------------------------------------------- 🎯 Resources to support you: What's Causing Your Burnout Free Guide: https://www.hellovelocity.co/burnout Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter Subscribe on YouTube: https://www.youtube.com/@hellovelocityco?sub_confirmation=1 Book a discovery call for individual support: https://www.hellovelocity.co/appointments Send me an email with your requests for future episodes: Brittany@HelloVelocity.co ---------------------------------------------- 🙋🏻‍♀️ About the host, Brittany Canaski Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ----------------------------------------------   👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    25 min

  2. 12 May

    What Comes Next After Getting Laid Off (Manage Layoff Fears and Burnout)

    Job Security & Burnout in 2026: Layoffs, AI Anxiety, and a Smarter Job Search with Career Coach Nicole Anderson   Host Brittany Canaski speaks with career coach and recruiting leader Nicole Anderson about how job insecurity contributes to burnout in 2026 amid layoffs, shifting federal funding, and AI fears. Nicole encourages listeners to stay empowered rather than fear-driven. She shares practical tactics to manage anxiety and gives step-by-step guidance for the first days and weeks after a layoff and for longer searches. Key takeaways: ✅ There's been a huge pendulum swing in the job market in the last few years that has many workers feeling job insecure. ✅ If you do get laid off, you can manage your post-layoff anxiety by avoiding doom-scrolling, recognizing and replacing catastrophic thoughts, and collecting compliments. ✅ Nicole emphasizes relationship-building over relying only on applications, and recommends limiting resume tailoring to a few versions to reduce job-search burnout. ----------------------------------------- ⏱️ What we covered in this video:   00:00 Welcome and Guest Intro 01:25 Burnout and Job Security 02:24 Why Layoffs Keep Happening 06:13 Fear Proofing Your Mindset 07:24 Stop Doomscrolling Stories 09:44 Replace Fear With Proof 13:31 AI Panic and Headlines 18:17 First Days After Layoff 19:30 Severance and Insurance Steps 23:09 What To Do Next 27:16 Long Search and Networking 34:55 Avoid Job Search Burnout 38:44 Wrap Up and Where to Find Nicole ----------------------------------------------- 👋 Connect with Nicole: LinkedIn:https://www.linkedin.com/in/careercoachnicole/Instagram:https://www.instagram.com/careercoachnicole/For career coaching needs: CareerCoachNicole.comFor recruiting support: hello@GoodWorkSolutions.com----------------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter -----------------------------------------------🙋🏻‍♀️ About the host, Brittany Canaski Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ----------------------------------------------- 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    40 min

  3. 5 May

    Staying Visible and Transparent During Stressful Transitions and Uncertainty

    Navigating Change & Uncertainty at Work: Stress, Leadership Calm, and Strategic Visibility   Host Brittany Canaski interviews Leadership Visibility and Influence Expert Susan Barber about managing stress during workplace change and uncertainty. Sue shares how feedback that she wasn’t “visible enough” in corporate led her to focus oncommunicating value without bragging, and how leaders must strategically show impact, not just list tasks completed. Drawing on her experience during major organizational transitions at Kraft/Kraft Heinz, she discusses common stressors and encourages focusing on what you can control, stepping up during chaos, and seeking peer support. Key takeaways: ✅ Work stressors such as acquisitions, layoffs, increased workloads, and fears around AI are causing more and more stress on teams and leaders. ✅ For leaders, Sue emphasizes trust, transparency about what can and can’t be shared, and consistent support for teams. ✅ Sue also recommends quiet time, journaling, and meditation, and introduces her VALUE framework for intentional visibility. Resources mentioned: Four phases we go through during change: https://www.hellovelocity.co/blog/adaptability-is-a-necessary-skill-for-leaders-to-handle-changeThe Artist's Way by Julia Cameron: https://juliacameronlive.com/books-by-julia/Calm app for meditation https://www.calm.com/Headspace app for meditation https://www.headspace.com/ ----------------------------------------- ⏱️ What we covered in this video: 00:00 Welcome and Guest Intro 01:07 Why Visibility Matters 03:40 Leading Your Team 04:36 Leaving Corporate to Coach 07:24 Building Credibility Solo 08:48 Change Uncertainty at Work 11:29 Stress Responses and Control 15:14 Leading Through Change 16:57 Trust Transparency Reassurance 20:48 Leader Support Systems 22:36 Peer Support Circle 24:20 Calming Stress Rituals 27:36 Transparency After Firings 33:05 Visibility That Matters 37:29 Value Framework 40:19 Wrap Up And Links --------------------------------------------- 👋 Connect with Susan: LinkedIn: https://www.linkedin.com/in/susanbarbercoaching/Website: https://susanmbarber.com (you can sign up for her weekly newsletter, learn more about her books, podcast and the services she offers)-------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter ---------------------------------------------- 🙋🏻‍♀️ About the host, Brittany Canaski Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ------------------------------------------ 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    41 min

  4. 28 Apr

    Tech Stress is More Common Than You Think (And What To Do About It)

    How Technology Fuels Stress & Burnout (and What to Do About It)   On the Hello Velocity podcast, host Brittany Canaski continues the stress and burnout conversation by doing a deep dive into how technology increases anxiety for corporate women, focusing on three areas: being constantly accessible,overwhelming workplace communication channels, and social media. She explains how nonstop notifications and always being “on” pull attention from the present moment and encourages setting tech boundaries. At work, she recommends defining what “urgent” actually means, communicating preferred channels, and limiting email and chat interruptions during meetings or focus time. For social media, she challenges listeners to compare what they want from it versus what theyget, and suggests limiting, moving, or deleting apps and replacing scrolling with screen-free, hands-on activities. Key takeaways: ✅ When you're always accessible, you're allowing other people to control your time, attention, and energy. ✅ Clear boundaries with work communications can allow you to be more productive when you're focused and reduce stress by removing the constant sense of (usually false) urgency. ✅ Reducing social media helped me reduce my anxiety and burnout, and now I feel more connected with friends and have more hands-on hobbies. ---------------------------------------------------------------- ⏱️ What we covered in this video: 00:00 Tech Stress Overview 01:34 Always On Anxiety 03:16 Bedtime Phone Boundaries 04:45 Notification Detox 07:22 Focus Tools And Tricks 09:19 Work Communication Overload 11:54 Social Media Reality Check 15:01 Break The Scroll Habit 16:03 Analog Hobbies And Bags 19:24 Commit To One Change ----------------------------------------------------------------- Resources mentioned: Opal App to limit screen time: https://opalapp.com/Brick to limit screen time: https://getbrick.com/ ----------------------------------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter ------------------------------------------------------------------- 🙋🏻‍♀️ About the host, Brittany Canaski Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ----------------------------------------------------------------- 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    21 min

  5. 21 Apr

    How Your Posture Is Draining Your Energy (Techniques to Reduce Tension and Burnout)

    Stress, Posture & Desk Work: Simple Somatic Techniques to Reduce Tension and Burnout   Host Brittany Canaski interviews Workstation Wellness Consultant Anne Asher about how stress and long hours at a desk affect physical wellbeing and contribute to burnout.Anne shares her background in movement and chronic pain work and explains why good equipment helps but movement and body awareness are essential. She gives practical desk-alignment guidance and emphasizes gentle habit-building over“perfect posture.” Anne leads two subtle techniques for desk workers: a slow, relaxed “hissing” exhale to calm the nervous system and an ear-finger cue with a small nod to reset head/neck alignment. She also recommends frequent shortmovement breaks to support energy, focus, and long-term health. Key takeaways: ✅ When we 'park' our bodies for 8 hours a day while working, we're not listening to what our body needs. ✅ Posture alignment is more than just having the right desk or chair, you need to consider your sitting bones, balanced weight, feet flat, supportive lumbar support, monitor at eye level, arms and elbows positioned comfortably, and separate your laptop screen from keyboard. ✅ Instead of trying to have 'perfect' posture all the time, start with small 10 second reminders and wins throughout the day. ----------------------------------------------------------------- ⏱️ What we covered in this video:   00:00 Welcome and Guest Intro 01:04 Anne’s Wellness Journey 04:32 Stress Burnout and Movement 09:37 Checking In With Your Body 12:12 Desk Alignment Basics 18:47 Upper Body Setup Tips 23:49 Common Tension Hotspots 26:48 Gentle Posture Rewiring 27:39 Hissing Breath Demo 32:37 Make It Work Anywhere 34:35 Movement Breaks Matter 38:53 Brittany's Couch Work Cautionary Tale 42:12 Posture And Productivity 45:14 Head and Neck Reset Demo 48:18 Build Daily Check Ins 50:07 Resources And Wrap Up ---------------------------------------- 👋 Connect with Anne: Download the free e-book: Pain Free @ the Desk in 5Minutes  https://posturally.com/f/painfree-desk-5Posture Scan for Desk Workers:   https://posturally.com/courses/posture-scan Connect with Anne on LinkedIn:  https://www.linkedin.com/in/anneasher/ ------------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter -------------------------------------------- 🙋🏻‍♀️ About the host, Brittany Canaski Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. --------------------------------------------- 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    51 min

  6. 14 Apr

    Romanticize Your Life to Prevent Burnout with Mandy Rogers (How to Recharge with Solo Dates)

    Solo Dates, Boundaries, and Romanticizing Life with Mandy Rogers   Host Brittany Canaski welcomes Mandy Rogers to discuss investing in your relationship with yourself as a proactive way to prevent stress and burnout. Mandy shares her experience with early burnout, and the warning signs she watches for, includingdeep fatigue, withdrawing socially, and losing optimism and joy. They explore how “solo dates” help Mandy stop self-abandoning, reconnect internally, and recharge through unplugged, intentional time alone, which also strengthensboundaries at work and in relationships. Mandy outlines three “layers” of solo dates—from small at-home rituals like puzzling, to outings like concerts, to solo travel. If you're new to solo dating, Mandy offers tips for easing discomfort, reducing phone dependence, and prioritizing safety. Key takeaways: ✅ Creating intentional time with yourself to find more joy without your phone is like supercharging your energy. ✅ Mandy likes to think of solo dates as three different levels: intentional fun moments at home, outings doing something you love, and solo travel. ✅ If you're hesitant or nervous to get started - start small and safely. ----------------------------------------------------------------- ⏱️ What we covered in this video: 00:00 Welcome and Guest Intro 02:40 Mandy's Burnout Story 04:32 Personal Burnout Warning Signs 07:53 Why Solo Dates Started 12:21 Solo Dating for Everyone 16:50 Favorite Solo Date Ideas 19:36 Wellbeing Boundaries 22:26 Solo Date at the Movies 23:12 Grandma Hobbies Bringing Joy 24:38 No Phone Rule 26:22 Solo Dinner Hack 28:21 Stop Overthinking Judgement 29:19 First Solo Date Tips 32:03 Staying Safe Solo 36:51 Next Solo Trip Plans 38:09 Romanticize Your Life 39:54 Wrap Up And Connect ----------------------------------------------------------------- 👋 Connect with Mandy: Instagram: @MandyRogersVT----------------------------------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter ------------------------------------------------------------------- 🙋🏻‍♀️ About the host, Brittany Canaski Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ----------------------------------------------------------------- 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    41 min

  7. 7 Apr

    Caregiver Stress & Burnout with Tessa Shahid (Balancing Work and Life as a Caregiver)

    Caregiver Stress & Burnout: Survival Mode, Setting Boundaries, and Finding Support   Host Brittany Canaski interviews Tessa Shahid about stress and burnout in caregiving. Tessa shares why she created the Between Now and Next Substack and podcast after years of supporting others and experiencing isolation as a caregiver. Shedescribes caregiving as more than full-time direct care - ranging from emotional support to helping friends or family through recovery. They discuss burnout drivers like always being “on,” lack of control and boundaries, emotional strain, limited resources, and losing oneself.  They share ideas for workplace support like therapy benefits, ERGs, talking with your manager, and FMLA, noting companies often do not do enough. Key takeaways: ✅ Caregiving is providing direct care to someone who is unable to do it for themselves and/or feeling the emotional weight of caring for that person. ✅ Caregiving is not one-size fits all - it can range from supporting someone short-term while recovering from surgery, supporting someone with special needs, emotionally caring for a relative that lives across the country, or having an aging relative move in with you. ✅ Caregivers need to be especially mindful of burnout by re-evaluating all of their commitments, being open with others about their situation, and having boundaries where they can during this season. ----------------------------------------------------------------- ⏱️ What we covered in this video: 00:00 Welcome and Guest Intro 01:08 Why Tessa Started Her Podcast for Caregivers 04:26 Defining Caregiving Roles 08:26 Caregiving vs Parenting 12:10 Milestones and Decline 13:49 Tessa's Caregiving Story 16:15 Burnout Risk Factors Begin 17:28 Care Team Support 18:46 Always On Causes Burnout 19:25 Control And Boundaries 20:39 Emotional Weight Of Caregiving 21:46 Losing Yourself 26:29 Survival Mode Reality 29:53 Workplace Support Options 33:40 Closing And Where To Follow --------------------------------------------------------- 👋 Connect with Tessa: LinkedIn: https://www.linkedin.com/in/tessashahid/Between Now and Next on Spotify: https://open.spotify.com/show/5ZidsbezljFEtgWe9ICtqSBetween Now and Next on Apple: https://podcasts.apple.com/us/podcast/between-now-and-next-podcast/id1830005916Substack: https://betweennowandnext.substack.com/----------------------------------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter ------------------------------------------------------------------- 🙋🏻‍♀️ About Brittany Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ----------------------------------------------------------------- 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    35 min

  8. 31 Mar

    The Stress of Being a Working Mom with Caitlin Cohoon (How to Navigate Motherhood and Leadership)

    Navigating Burnout, Boundaries, and Leadership as a Mom: Insights with Caitlin Cohoon   On this week's podcast episode, Brittany Canaski interviews Leadership and Communication Coach Caitlin Cohoon about the stress of being a working mom, including navigating maternity leave, returning to work, and feeling spread thin by increasedresponsibility and decision fatigue.   Caitlin shares how unclear or unrealistic expectations drive overwhelm, and recommends continual prioritization as needs change. They discuss asking for help and delegating by focusing on outcomes rather than process, setting clear boundaries at home and work, and how adaptability and effective communication are essential leadership and life skills. Caitlin also addresses the identity shift of motherhood, encouraging intentional choices, community support, and redefining ambition for a new season. Key takeaways: ✅  Set and communicate your expectations and success with "bare minimum, ideal, and stretch" levels. ✅  Asking for help, delegating, prioritizing, and boundaries are key leadership skills that also help you personally as a working mom. ✅  Give yourself grace and be adaptable during this new season of your life and work. ------------------------------------------- 👋 Connect with Caitlin: LinkedIn: linkedin.com/in/cohooncaitlinInstagram: @thepeerperspectivecoachWebsite and newsletter signup: interdependent-leadership.com------------------------------------------- 🤩 Ready to upgrade your leadership toolkit? Subscribe to the Hello Velocity Newsletter: https://www.hellovelocity.co/newsletter ------------------------------------------- 🙋🏻‍♀️ About the host, Brittany Brittany Canaski is a highly-rated leadership coach and trainer who helps leaders build the skills and confidence they need to be their best.   Within her own business, Hello Velocity, Brittany provides coaching, trainings, and events to help teams and individualsbetter understand their performance habits so that they can work smarter, not harder to get where they want to be. Some of her favorite leadership topics are strategic planning, prioritization, and accountability. ---------------------- 👋 Connect with Brittany:  Instagram - @HelloVelocityCo LinkedIn - https://www.linkedin.com/in/brittany-canaski/Website - https://www.hellovelocity.co/YouTube - https://www.youtube.com/@hellovelocityco

    42 min
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The Hello Velocity podcast aims to help women step into their best selves as leaders by overcoming common professional challenges like confidence, time management, and work-life balance.

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