Call Me Courage

Kena and Sandra
  • 5.0 (1)
  • Self-Improvement

Call Me Courage is a heartfelt podcast for anyone standing at the edge of change. Life doesn’t come with a roadmap — but courage helps light the way. Through real-life stories, meaningful conversations, and gentle guidance, we explore what it means to face fear, trust yourself, and navigate life’s transitions with confidence, kindness, and heart. A reminder that your strength truly does lie within.

  1. 4d ago

    S2 E23 - Core Values: Define Your Inner Compass

    Unlock the power of your core values to navigate life's challenges with clarity and authenticity.  Discover how defining your core values can serve as an inner compass, guiding your decisions and living authentically.  Kena guides you through a simple yet profound process to identify and live by your deepest guiding principles, transforming how you approach decisions, boundaries, and daily life. Brene Brown’s website list of values: https://brenebrown.com/resources/dare-to-lead-list-of-values/ Four Questions to put your core values to the test: Where do I spend spare money?Could someone pay to go against a core value?How long has this been a core value?If I go against the core values, how do I feel? Happy, Ok, neutral, sad or very sad WEEKLY MANTRA My Core Values are my inner compass. KEY TOPICS What are core values and why they matterPractical steps to identify your core valuesQuestions to test your values' authenticityPersonal examples of core values in actionHow values influence decision-making and boundaries TAKEAWAYS Your core values are your internal compass guiding every decision.Choosing a few key values helps clarify your life direction.Regularly revisiting your values ensures they evolve with you.Aligning actions with values increases happiness and authenticity.Your values influence how you spend money and time. SOUND BITES "Your core values are your internal compass.""Courage is choosing to move forward despite fear.""When you know what truly matters, decisions become easier." CHAPTERS 00:00 Introduction to Core Values and Their Importance 00:29 What Are Core Values? Your Inner Compass 01:26 How to Discover Your Core Values 02:25 Questions to Test Your Values' Authenticity 04:25 Personal Core Values and Their Significance 05:49 Using Tools to Clarify Your Values 06:47 The Impact of Living According to Your Values 07:16 Final Thoughts and Weekly Mantra RESOURCES Dare to Lead by Brené Brown - https://a.co/d/043J9fzA Connect with Kena and Call Me Courage Call Me Courage Website: https://www.callmecouragepodcast.com/ LinkedIn:  https://www.linkedin.com/in/kena-campbell-88643814/ Follow Call Me Courage on Instagram: https://www.instagram.com/callmecouragepodcast/ The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog #corevalues #innercompass #lifedirection #authenticity #clarity #confidence #courage #callmecourage #callmecouragepodcast

    S2 E23 - Core Values: Define Your Inner Compass

  2. Jul 19

    S3 E2 - You Can't Bench Press Depression Away

    Kena sits down with guest, Brian VanderYacht, to explore a topic that deserves far more attention—men's mental health. Brian shares his personal journey through mental health challenges, the life-changing impact of therapy, and why breaking the stigma around seeking help is so important. Together, they discuss the strength found in vulnerability, practical ways to support mental well-being, and how honest conversations can change lives. If you would like to read Brian's thoughtful post on Men's Mental Health, connect with him on LinkedIn. If we keep this conversation alive, it will help create a world where men feel safe reaching out for support and talking openly about their mental health. Brian believes that if we begin teaching boys from a young age these conversations become much easier—and much healthier—as they grow into adulthood. No one should have to carry life's struggles alone. Brian stresses to show yourself grace.  KEY TOPICS Men's mental health stigma and generational messagesThe importance of therapy and professional helpPractical mental health strategies and booksImpact of healing on relationshipsEncouragement for men to seek helpTalking to a therapist provides tangible strategies and guidance.Sharing personal stories can inspire others to seek help.Mental health education should start early, including in schools.Perfectionism and judgment can hinder mental well-being.Proactive mental health care is more effective than reactive.Mindfulness - take nature walks. CHAPTERS 00:00 Introduction and guest background 00:39 Why Brian decided to share his mental health story 01:57 Finding courage to talk about mental health 03:52 Messages about masculinity and emotional expression 04:54 Suffering in silence and its effects 06:27 The role of therapy and professional help 08:13 The value of mental health books and resources 21:25 Healing journey and its impact on relationships 29:59 Stigma around men's mental health and progress 34:05 Advice for men struggling in silence 35:48 Lessons from youth and importance of early intervention 42:22 Final thoughts and encouragement for seeking help RESOURCES  LinkedIn - Brian VanderYacht -https://www.linkedin.com/in/brian-vanderyacht-525a3664/ What to Do When You Worry Too Much by Dawn Huebner https://www.amazon.com/dp/B00K4V4U4Q  Therapist Directory - https://www.psychologytoday.com/us/therapists Mental Health Books - https://www.goodreads.com/list/tag/mental-health **The opinions shared on this podcast are solely those of the hosts, Kena and any guest. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog #mentalhealth #mensmentalhealth #therapy #vulnerability #stigma #selfcare #grace #mindfulness #naturewalks #selfjudgement #judgement #healingjourney #professionalhelp #takecareofyou #callmecourage #callmecouragepodcast

    S3 E2 - You Can't Bench Press Depression Away

  3. Jul 13

    S2 E22 - The Bystander Effect

    In this episode of Call Me Courage, Kena discusses the bystander effect, a social phenomenon where individuals are less likely to help a victim when others are present. The conversation explores the concept and the importance of courage and kindness in addressing it. It delves into the impact of being a bystander and the ways to intervene effectively, emphasizing the power of individual action in making a positive difference. Kena reflects on her own experiences as a bystander and emphasizes the importance of stepping forward to help others. She introduces the five D's of bystander intervention: distract, delegate, document, delay, and direct, providing listeners with practical strategies to intervene in situations of bullying or harassment. The episode concludes with a call to action for listeners to choose courage and kindness in their daily lives. TAKEAWAYS The bystander effect is a real phenomenon that affects our actions.Courage often means standing up for others in need.Kindness can be contagious and can change the world.Silence can be harmful; we should choose to act.The five D's of bystander intervention are essential tools.Distracting can be a safe way to intervene.Delegating to someone in authority can help.Documenting incidents can provide valuable evidence.Checking in with victims can help them feel supported.Choosing courage can be a quiet but powerful act. CHAPTERS 00:00 Introduction to the Bystander Effect 02:55 Understanding the Bystander Effect 05:51 The Five D's of Bystander Intervention 06:49 Choosing Courage Over Silence RESOURCES  Right to Be - Bystander Intervention ResourcesNST Attorneys at Law - Child SafetyCMC Blog Connect with Kena LinkedIn: https://www.linkedin.com/in/kena-campbell-88643814/Follow Call Me Courage on InstagramListen to us on Apple Podcast, Spotify, Amazon MusicWatch on YouTube **The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog #bystandereffect #courage #kindnessiscontagious #kindness #choosecourage #callmecouragepodcast #callmecourage

    S2 E22 - The Bystander Effect

  4. Jul 6

    S2 E21 - The Mindful Minute

    In this week's Call me Courage Midweek Inspiration and Motivation Kena shares her journey with meditation, emphasizing the power of the 'Mindful Minute' to reconnect with inner wisdom, reduce stress, and foster courage through stillness. Discover how just one minute of mindful breathing can reshape your day, reduce stress, and help you reconnect with your inner self.  MAIN TOPICS: The concept of the "Mindful Minute" and its transformative impactOvercoming barriers to meditation: starting small and being presentHow the mindful minute creates space to hear your inner wisdomPractical advice: setting reminders and making meditation accessibleBenefits of daily mindfulness practice: stress reduction, focus, clarityEncouragement to prioritize small moments of stillness in busy livesThe significance of breath and presence in meditation TAKEAWAYS  Start small: one minute of mindfulness can be transformative.Breath is a powerful tool for grounding and clarity.Consistency in practice enhances connection to inner wisdom.The noisy mind often drowns out inner guidance.Even brief moments of stillness foster courage and insight. SOUND BITES "Meditation does not have to happen on a mountaintop""Just one mindful minute can be life-changing""Sometimes the smallest practices create the biggest transformation" CHAPTERS 00:00 Introduction to Mindfulness and Meditation 02:51 The Mindful Minute Practice 04:32 Benefits of the Mindful Minute RESOURCES Call Me Courage Blog on the Mindful Minute: https://www.callmecouragepodcast.com/post/the-mindful-minute-a-simple-practice-that-changed-my-life Awakening the Buddha Within - Lama Surya Das Connect with Kena:  https://www.linkedin.com/in/kena-campbell-88643814/ Follow Call Me Courage on Instagram: https://www.instagram.com/callmecouragepodcast/ Listen to us on Apple Podcast: https://podcasts.apple.com/ca/podcast/call-me-courage/id1870941728 Watch our videos on YouTube: https://www.youtube.com/@CallMeCourage **The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog #meditation #mindfulminute #mindfulness #stressreduction #innerwisdom #courage #selfcare #mentalhealth #spiritualgrowth #clarity #confidence #wisdom #callmecourage #callmecouragepodcast #breathe #breath #focus #concentration #calm #stillness

    S2 E21 - The Mindful Minute

  5. Jul 1

    S2 E20 - Your Life's Purpose

    In this episode of Call Me Courage, Kena explores the meaningful journey of discovering and living your life's purpose. Through personal insights and reflections, she encourages listeners to recognize the clues they've been leaving in their own lives, emphasizing that purpose often resides in love, kindness, and authenticity. Your purpose is broad, often expressed through passions and actions that feed the soul. Kena encourages listeners to find clarity through reflection. The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog KEY TOPICS The importance of living on purposeUsing astrology to understand oneselfPurpose as a broad, evolving conceptThe difference between profession and purposePractical steps to discover your purpose TAKEAWAYS Purpose is often broader than your career.Your life leaves clues—look for recurring themes.Love is a fundamental purpose for many.Reflecting for 10 minutes can reveal your purpose. Challenges shape your purpose, not define it. TITLES Discover Your True Purpose in 10 MinutesHow Astrology Reveals Your Life Blueprint SOUND BITES "Your life leaves clues." "My life's purpose is love." "Be courageous, be curious." CHAPTERS 00:00 Discovering Life's Purpose 07:34 The Essence of Purpose 10:40 Embracing Your Journey RESOURCES Call Me Courage Blog: https://www.callmecouragepodcast.com/blog Kena’s LinkedIn: https://www.linkedin.com/in/kena-campbell-88643814/ Podcast Links are Home Page: https://www.callmecouragepodcast.com/ #Purpose  #selfdiscovery #astrology, #lifecoaching #innercourage #passion #personalgrowth #love #clarity #motivation #confidence #courage #callmecouragepodcast #callmecourage

    S2 E20 - Your Life's Purpose

  6. Jun 29

    S3 E1 - The Power of Getting Coaching

    HOST: Kena GUEST: Christa TOPIC: Power of Getting Coaching In this inspiring Call MeCourage Good Conversations interview, Christa shares her transformative journey through confidence coaching, highlighting how it changed her life both professionally and personally. Discover practical insights and real stories that demonstrate the power of self-belief and coaching. Christa details how targeted strategies helped her overcome internal doubts, enhance her professional growth, and cultivate a more peaceful, self-assured life. Discover practical insights and inspiring stories that underscore the power of investing in self-development. Christa Quote - Kena loved this one: “Coaching is about working toward the future, therapy is about working on the past.”  KEY TOPICS Christa’s initial feelings of being stuck and the role confidence coaching played in her career shiftHow high-level women in corporate settings seek confidence coaching and dispel stereotypesThe unique approach of confidence coaching—focusing on self-awareness rather than traditional therapyThe significance of core values and understanding one’s true self in building confidenceThe impact of coaching on overcoming “monkey chatter” and internal self-criticismReal-world examples: how coaching led to a new job, promotions, and increased self-trustThe mental shift from questioning to action and embracing authenticity in everyday lifeLessons on active listening and asking meaningful questions to foster better relationshipsImportance of asking questions and listeningThe importance of foundational tools like mission and vision statements in long-term growthChrista’s advice for those feeling stuck: “Do it, it’s worth it,” emphasizing coaching as a future-focused investment TAKEAWAYS Confidence is rooted in self-knowledge and authenticity.Coaching can reveal hidden strengths and unlock potential.Consistent effort and exercises lead to lasting change.Having a supportive manager or mentor boosts confidence.Listening to understand, not reply, improves relationships. SOUND BITES FROM CHRISTA "Confidence coaching helped me know who I really am." "It changed me in so many ways I can't even explain." "Coaching set me on a path to see things differently." CHAPTERS 00:00 Introduction and Background 06:19 The Decision to Seek Coaching 09:00 The Coaching Experience 11:49 Transformative Moments in Coaching 14:31 Life Changes Post-Coaching 17:31 Internal Growth and Mindset Shift 20:32 Tools and Techniques That Worked 23:20 Advice for Those Considering Coaching 26:14 Conclusion and Reflections 30:50 Closing RESOURCES Kena's Call Me Courage Coaching - https://www.callmecouragepodcast.com/ Christa's LinkedIn - https://www.linkedin.com/in/christadutoitbrown/ Kena’s LinkedIn - https://www.linkedin.com/in/kena-campbell-88643814/ #confidence #coaching  #PersonalDevelopment #ProfessionalGrowth #SelfBelief, #transformation #clarity #courage #callmecourage #callmecouragepodcast #goodconversations

    S3 E1 - The Power of Getting Coaching

  7. Jun 22

    S2 E19 - The Domino Effect

    In this Call Me Courage episode, Kena shares a personal journey of transformation through understanding keystone habits and the domino effect of courage. If you’ve ever struggled to maintain motivation or wondered how to create lasting change, this episode offers practical insights to reframe your approach and build momentum one courageous step at a time. A single positive habit can trigger a domino effect of improvements in life, emphasizing the importance of starting small and focusing on one change at a time. The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog KEY TOPICS Keystone habits and their impactThe importance of starting with one habitHow habits influence multiple areas of lifeRecognizing and changing negative keystone habitsBuilding confidence through small winsTAKEAWAYS Every keystone habit begins with one decision repeated daily.You don't become confident first; you start the habit and confidence grows.Finding your first domino is crucial for lasting change.Focus on one habit at a time to create a domino effect.Negative habits can also create a domino effect of decline. TITLES The Power of One Habit: How to Trigger a Domino Effect in Your LifeStart Small: The Secret to Lasting Change SOUND BITES "Every keystone habit begins with one decision.""Start with the first domino, and confidence will follow.""Focus on one habit, and the rest will follow." CHAPTERS 00:00 The Struggle with Motivation 00:52 My Weight Loss Journey 02:48 The Power of Keystone Habits 05:31 Finding Your First Domino #keystonehabits, #personaldevelopment, #habits, #motivation, #self-improvement, #courage, #ifestylechange #dominoeffect #clarity #confidence #startatbeginning #callmecourage #callmecouragepodcast  RESOURCES Lifestyle RX Program - https://lifestylerx.ca Kena's Reflection on Habits -https://www.callmecouragepodcast.com/post/the-power-of-one-how-a-single-habit-can-transform-your-life

    S2 E19 - The Domino Effect

  8. Jun 15

    S2 E18 - Courage To Be Seen

    The episode explores the themes of self-confidence struggles and overcoming fear and self-doubt. It delves into the courage to be oneself, reflecting on limiting beliefs, creating a personal motto, and dealing with ego noise. Each chapter provides insights and strategies for building confidence and embracing authenticity. Kena explores the roots of self-confidence struggles, shares personal stories, and offers practical steps to reclaim your inner light and courage. What has made you start shrinking your life? Take some time this week to journal and reflect on these questions: What limitations do I believe are holding me back?What is stopping me from doing what I truly want in life?What keeps me from speaking up, showing up, or going after what I want?And after each answer, ask yourself: Why is this a problem for me?What does this make me believe about myself?When did I decide this was true?What experience may have created this belief?Digging deep into these questions can help you unravel what had been holding you back on letting your light shine. Suggested Mantras: "I have the courage to show up as my authentic self, fully and unapologetically". "It is safe for me to be seen, heard, and celebrated for who I am". "I honor my soul’s light by expressing my true self in all aspects of life". "I release the need to hide, and I embrace the power of my presence". "I allow my heart's light to guide me, and I trust that being seen is a gift to the world". Or Kena’s favourite: "Better not perfect." This is from her Lifestyle Rx program which is a Canadian lead health program.  The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog KEYWORDS self-confidence, courage, personal growth, mental health, affirmations, inner strength KEY TOPICS Roots of self-confidence strugglesPersonal stories of overcoming fearPractical steps to boost confidenceCreating affirmations and mottosManaging ego noise and inner criticTAKEAWAYS Self-confidence strugglesOvercoming fear and self-doubtTITLES Reclaim Your Light: 7 Steps to Boost Self-ConfidenceThe Courage to Shine: Personal Stories and Practical Tips SOUND BITES "What stories are you carrying?" "Not every experience has to repeat the past." "Stop listening to Ego Kena's nonsense." CHAPTERS 00:00 Finding Your Courage 02:40 Overcoming Childhood Fears 05:28 Believing in Yourself 06:50 Creating a Personal Motto 08:26 Creating Personal Affirmations RESOURCES Call Me Courage Podcast - https://www.callmecouragepodcast.com/ Sonia Choquette - https://www.soniachoquette.net/ Mantra suggestions are from a Google search #Courage #Clarity #Confidence #overcomefears #beyou #beconfident #Childhoodfears #babysteps #keepitsimple #KISS #CallMeCourage #CallMeCouragePodcast

    S2 E18 - Courage To Be Seen
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About

Call Me Courage is a heartfelt podcast for anyone standing at the edge of change. Life doesn’t come with a roadmap — but courage helps light the way. Through real-life stories, meaningful conversations, and gentle guidance, we explore what it means to face fear, trust yourself, and navigate life’s transitions with confidence, kindness, and heart. A reminder that your strength truly does lie within.

Information

  • Creator
    Kena and Sandra
  • Years Active
    2026
  • Episodes
    33
  • Rating
    Clean
  • Copyright
    © 2026 Kena and Sandra