Sunday Morning Club

Fay Chapple
Fay Chapple

Welcome to the Sunday Morning Club—your weekly energy reset! Each episode mirrors our live Sunday sessions with practical tips to beat burnout, reduce stress, and refuel your body & mind. Hosted by Fay Chapple, we blend breathwork, movement, mindset, and nutrition strategies designed to keep you energized and in control of your week. Whether you’re an entrepreneur, a professional, or simply someone tired of running on empty, tune in every week for practical, science-backed strategies to reset your mind, body, and energy. It’s your Sunday reset, anytime, anywhere.

  1. Jul 19

    The Morning You Answer the Question · Sunday Ritual

    A gentle Sunday hour for the freeze you feel when a stranger asks what you do. Before the week begins, we quiet the body, breathe, and rehearse the forward answer in a room where nobody is watching and nothing is at stake — so that when the real room comes, the words are already yours. Body arrival, breathwork, a guided visualization of the introduction you want to give, five journaling prompts, and your new answer said out loud until it stops feeling like a costume. You are not bragging. You are just finally being findable.You are not too late. You are exactly on time.Start free with the Compass: toolatemyass.com/compassDraft your answer free (AI Finally): toolatemyass.com/aifinallyJoin the next free First Wednesday Live: toolatemyass.com/wednesdayliveInside the Rebellion Room: toolatemyass.com/rebellionroom

  2. Jul 18

    The Morning You Stop Introducing The Old You

    A gentle Sunday hour for anyone whose own bio still describes a person they have already outgrown. We slow the body down, breathe, and walk a quiet hallway lined with every version of you that got you here — so you can thank the old you instead of resenting them, and finally meet the one who is still becoming. Body arrival, breathwork, a guided visualization, five journaling prompts, and one forward truth said out loud in your own voice. No fixing. No performing. Just an hour to stop introducing yourself as who you used to be.Nothing you survive is wasted. You are not too late. You are exactly on time.Start free with the Compass: toolatemyass.com/compassRewrite your bio free (AI Finally): toolatemyass.com/aifinallyJoin the next free First Wednesday Live: toolatemyass.com/wednesdayliveInside the Rebellion Room: toolatemyass.com/rebellionroom

  3. Jul 5

    The Morning You Stop Starting Over

    This episode of Sunday Morning Club explores the idea of “starting over” and reframes personal growth as carrying your past experiences forward, not abandoning them. Fay guides listeners through a somatic practice and journaling prompts to help integrate life lessons and build momentum for intentional living. Discover how to embrace your journey and move forward with wholeness. Key Takeaways: - Challenge the notion that you must “start over” and instead embrace carrying your past forward as raw material. - Practice somatic exercises and breathwork to feel the wholeness of your experiences, not just think about them. - Reframe past challenges and perceived “baggage” as sources of strength and capability. - Identify what you’re holding onto out of loyalty rather than necessity to move forward. - Define your next real step by believing you can carry your entire life with you. A slow Sunday hour on setting down the exhausting idea that you have to start over, and carrying everything you've built forward instead. → Translate your experience free (AI Finally): toolatemyass.com/aifinally → Find where you're pointed (the Compass, free): toolatemyass.com/compass → Next First Wednesday Live · Aug 5 · noon ET · free: toolatemyass.com/wednesdaylive → The Rebellion Room: toolatemyass.com/rebellionroom

  4. Apr 26

    Your Story The Sequel

    This was the hardest one. We did the real chapter work — the part where you stop replaying old stories and start writing what comes next. Plus the grief nobody warned you about.This ritual gives all of that somewhere to land.What we do this morning:→ A plain-English walk-through of how your brain rewrites old memories — and why there's a weird in-between stretch where you'll want to grab the old story back. That's normal. Here's why it happens.→ A body practice focused on the chest. That's where we carry grief and the weight of things we haven't put down yet.→ 10 minutes of 5-5 breathing — calms the nervous system and switches on the part of your brain that does meaning-making. Quiet, but it does real work.→ Five journalling prompts: the chapter you keep replaying · the grief you're actually carrying · what that chapter was getting you ready for · the sequel that's already in motion · saying out loud that this one is done→ A simple completion ritual you can do today. And why physical action works when thinking alone doesn't.45 minutes. Bring a pen. This week asked a lot — the ritual holds it.Inner Circle: toolatemyass.com/innercircle

  5. Apr 12

    The Story You Carry

    This week on the Too Late My Ass podcast and in SPARK, we went into the identity autopsy — the work of finding out which story you're actually living, where it came from, and whether it's still yours. This ritual is the integration: the breathwork, the body, and the quiet honest work that moves this week's material from intellectual understanding into something felt. In the episode, we cover: → A full introduction to narrative identity theory — what Dan McAdams' research on self-as-story actually means for the way you've been constructing yourself, and why the default mode network keeps running the established record unless you deliberately intervene → A guided body arrival practice — making contact with how the week was held physically before we ask the mind to do any more work → 10 minutes of extended box breathing (12 rounds) — the parasympathetic activation that brings the prefrontal cortex back online and prepares the nervous system for honest self-reflection rather than self-protective thinking → Five deep journalling prompts: the origin of your story · the chapter you're actually in · the inherited chapters · the gap between who you say you're becoming and how you're showing up · and the present-tense declaration → A somatic body practice — locating where the old story and the new truth live physically, and a simple 30-second daily practice to carry forward 45 minutes. Have something to write with. No music. No rush. Listen to this week's full TLMA episode: https://www.toolatemyass.com/listen Subscribe to SPARK on LinkedIn: https://www.linkedin.com/newsletters/the-spark-reinvention-press-7307025508028887040/ Inner Circle — this month's Identity Autopsy masterclass + 5-Day Story Rewrite: toolatemyass.com/innercircle Sunday Morning Club drops every Sunday. Same theme as the week — different register.

  6. Feb 22

    Honoring the Beginner: A Ritual for Letting Go of Expertise Shame

    This week, we've been talking about the beginner advantage. About how being a beginner at 50 is not the same as being a beginner at 25. You're not starting from scratch. You're starting from EQUIPPED. But there's shame around being a beginner at this age. Shame that says: "You should already know this. You're too old. You're behind." And today, we're going to release that shame through gentle, intentional practice. What's Included: • 5-minute breathwork (beginner's breath for nervous system safety)   • 10-minute guided meditation (honoring your beginner self)   • 10-minute journaling practice (3 powerful prompts)   • 10-minute Beginner's Advantage exercise (reframing beginner status into power)   • Weekly mantra: "I'm a beginner. And I bring wisdom to the work."   This Ritual Is For You If: ✓ You're learning something new and feeling behind   ✓ You're comparing your beginning to someone else's middle   ✓ You're hiding your beginner status out of shame   ✓ You're apologizing for not knowing yet   ✓ You want to claim the beginner advantage   What You'll Need: • 45 minutes of uninterrupted time   • Paper and pen for journaling   • Comfortable place to sit   • Open heart   This is gentle work. But powerful. Resources: 🎙️ This week's TLMA episode: https://creators.spotify.com/pod/profile/toolatemyass/  💬 Join the Inner Circle: https://www.toolatemyass.com/rebellionroom 📝 SPARK Newsletter: https://faychapple.substack.com/ About Sunday Morning Ritual: Sunday Morning Ritual is your weekly nervous system reset. Every Sunday, we practice breathwork, meditation, journaling, and ritual work to integrate the week's themes into your body and nervous system. New episodes every Sunday at 7am.

  7. Feb 8

    The Burning Ceremony

    This week, we're doing the Burning Ceremony together. We're going to release your old identity. Not through force. Through gentle, intentional letting go. Because your old identity served you. It got you here. But it's done now. And today, we're going to honor it. Thank it. And release it. What's Included: • 5-minute breathwork (releasing breath for nervous system) • guided meditation (releasing your old self visualization) • journaling practice (3 deep prompts) •burning ceremony (actual ritual with fire/release) • Reflection and weekly mantra: "I am no longer who I was. I am who I'm becoming." This is sacred work. Take it seriously. But be gentle with yourself. Join us each week at sundaymornings.club

  8. Feb 1

    Occupying Space without Apology

    Sunday Morning Ritual is not about learning more. It’s about settling back into yourself. In this guided ritual, we explore what it means to occupy space — safely, calmly, and without apology — especially in a season of life where many of us learned to soften, wait, or disappear to stay comfortable or acceptable. This is not motivation. It’s nervous system regulation. It’s identity integration. It’s a return to presence. Inside this episode, you’ll be guided through: -A grounding meditation to establish safety in the body -Gentle breathwork to expand your capacity for presence -Reflection on where you still wait, shrink, or self-edit -Journaling prompts that anchor self-trust and authority -A brief embodiment and nutrition insight to support steadiness -A closing intention designed to carry into the week This ritual is slow by design. Quiet by intention. And meant to be experienced — not rushed. If you’ve been ready to stop waiting, but want to do it without force or pressure, this is where that shift begins. Learn more about the Sunday Morning Club at: https://sundaymornings.club/

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About

Welcome to the Sunday Morning Club—your weekly energy reset! Each episode mirrors our live Sunday sessions with practical tips to beat burnout, reduce stress, and refuel your body & mind. Hosted by Fay Chapple, we blend breathwork, movement, mindset, and nutrition strategies designed to keep you energized and in control of your week. Whether you’re an entrepreneur, a professional, or simply someone tired of running on empty, tune in every week for practical, science-backed strategies to reset your mind, body, and energy. It’s your Sunday reset, anytime, anywhere.

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