Episode Title: #107 Do SMART Goals Still Work?

Released: January 9, 2025

Hosted by: Cristina Fernandez, Esq., Life Coach and Emy Fernandez, MBA, Life Coach

Episode Summary: In this episode of The Counseling Corner, we take a deep dive into the classic goal-setting framework: SMART goals. While they’ve been a go-to method for decades, do they still hold up in today’s fast-paced and ever-changing world? We explore how this system can help you stay focused, whether it’s still relevant, and when it might fall short.

What You’ll Learn in This Episode:

• A quick refresher: What are SMART goals?
• The pros and cons of setting goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.
• When SMART goals work best—and when they might limit creativity or adaptability.
• Real-world examples of people using SMART goals successfully (and when they didn’t).
• How to evolve your goal-setting approach to fit your unique needs and circumstances.

Who Is This Episode For? This episode is perfect for anyone looking to level up their personal or professional goals, including entrepreneurs, professionals, students, and anyone curious about self-improvement.

Blogs & Podcasts

Emy Fernandez’s Blog on indecisions: Blog on Indecisions

Ricardo Sardiña’s Blog on goals and fears: Blog on Goals and Fears

James Clear’s Blog on goal setting: Blog on Goal Setting

The Counseling Corner Podcast on New Year Resolutions: New Year Resolutions - Do They Work?

Jenna Kutcher Podcast on goals: Forget Traditional Goal Setting

Let’s Keep the Conversation Going: We’d love to hear from you! Are you using SMART goals, or have you found an alternative that works better? Connect with us on @coralgablescounselingcenter and share your thoughts.

Subscribe & Review: If you enjoyed this episode, please subscribe and leave us a review. It helps us reach more listeners like you!

For more on Cristina and Emy, you can check their pages at

Cristina N. Fernandez, Esq., Life Coach

Emy Fernandez, MBA, Certified Life Coach

Title: New Year Resolutions - Do They Work?

Released: January 2, 2025

Featuring: Cristina Fernandez, Esq., Life Coach

Hosted by: Emy Fernandez, MBA, Life Coach

Each January, millions embrace the tradition of New Year’s resolutions, seeking a fresh start. But why do we set these goals, and why do so many of them fail? In this episode, we explore the psychology behind resolutions, common pitfalls, and strategies for success.

Resolutions represent a firm decision for change, fueled by optimism and the symbolic reset of a new year. Popular goals include weight loss, career advancement, and improving relationships. However, despite good intentions, many resolutions falter due to vague goals, unrealistic expectations, and the "all or nothing" mindset. Without a clear plan, setbacks often derail progress.

Statistics reveal a high failure rate: only 8% of people achieve their resolutions, and many abandon them by mid-January. This highlights the need to focus on small, achievable goals. Using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) and celebrating progress can keep motivation alive. Accountability tools, social support, and self-compassion after setbacks are critical for long-term success.

For those who find resolutions too rigid, consider alternatives like setting broad intentions or choosing a theme for the year (e.g., "Growth" or "Balance"). These flexible approaches allow for adaptability and personal growth without the pressure of perfection. Remember, forming lasting habits takes time—far beyond January—and adjusting goals as needed ensures they remain effective.

Ultimately, it’s okay to forgo resolutions entirely. Reflecting on your needs without external pressure can lead to organic growth. Whether you set goals or not, the key is patience, flexibility, and self-compassion. Share your experiences with resolutions—what’s worked, what hasn’t—and join us in embracing meaningful progress this year.

For more on Emy or Cristina you can check their pages at:

Emy Fernandez, MBA, Life Coach

Cristina Fernandez, Esq., Life Coach

Title: #105 Navigating the 1st Trimester of Pregnancy

Released: December 19, 2024

Featuring:  Tiffany Perez, LMHC

Hosted by: Cristina Fernandez, Esq., Life Coach and Emy Fernandez, MBA, Life Coach

Episode Title: Navigating the First Trimester of Pregnancy

Description: In this first episode of a series of The Counseling Corner, Emy and Titi dive into the joys, challenges, and changes of the first trimester of pregnancy with Tiffany Perez.  Tiffany joins them to share her insights and experiences. From hormonal shifts to emotional highs and lows, they discuss what to expect during weeks 1–12 of pregnancy and how to navigate this transformative time.

Episode Highlights:

1. Introduction to the First Trimester

• Overview of the first trimester: what happens during weeks 1–12.
• Major physical changes: morning sickness, fatigue, and breast tenderness.
• Emotional changes: balancing excitement, anxiety, and mood swings.

2. Hormonal and Physical Changes

• How hormonal shifts drive physical and emotional changes.
• Common symptoms: nausea, bloating, and frequent urination.
• Practical tips for managing early pregnancy discomforts.

3. Mental Health in the First Trimester

• Understanding the emotional rollercoaster: anxiety, fear, and uncertainty.
• How hormonal changes can influence mood.
• Strategies for prioritizing mental well-being during early pregnancy.

4. Coping with First Trimester Fatigue

• Why fatigue is common in early pregnancy and how to manage it.
• Balancing work, family, and personal time while dealing with energy dips.
• Rest, relaxation, and self-care tips to recharge.

5. Navigating the Emotional Impact

• Addressing the fear of miscarriage and its effect on mental health.
• Managing the “waiting to announce” period emotionally.
• Tips for handling emotional highs and lows with mindfulness.

6. Self-Care and Support Systems

• Building a self-care routine for physical and mental well-being.
• The importance of seeking support from partners, friends, and professionals.
• How to establish a reliable support system during early pregnancy.

7. The Pregnant Partner’s Experience

• How partners or co-parents can actively support the pregnant person.
• Open communication to address emotional needs together.
• Ways to ensure mutual understanding and teamwork.

8. Working While Pregnant

• Navigating work-life balance with pregnancy symptoms.
• Adjustments like flexible hours and remote work to ease the load.
• Tips on communicating needs with employers.

9. Looking Forward to the Next Trimester

• A sneak peek at what to expect in the second trimester: physical relief and new challenges.
• Preparing for the transition into this exciting next phase of pregnancy.

Key Takeaways:

• The first trimester is a time of significant physical and emotional changes.
• Hormones play a major role in shaping symptoms and moods, but self-care and support are vital.
• Mental health is as important as physical health during early pregnancy.
• Communication and a strong support system make navigating the first trimester easier.

Connect With Us: Follow The Counseling Corner for more conversations on mental health, wellness, and personal growth. Don’t forget to tune in next time as we explore the second trimester of pregnancy!

For more on Tiffany, Cristina and Emy, you can check their pages at

Tiffany Perez, LMHC

Cristina N. Fernandez, Esq., Life Coach

Emy Fernandez, MBA, Certified Life Coach

Released: December 5, 2024

Featuring:  Nicole Herdocia-Oria, LMFT

Hosted by: Gabriela Reyes, LMFT and Cristina Fernandez, Esq., Life Coach

Description: 

In this uplifting episode of The Counseling Corner, we dive into the transformative power of laughter and its profound connection to healing. Our guest, Nicole Herdocia-Oria, shares wutg Gabi and Titi, insights into how humor can be a bridge to resilience, a tool for processing trauma, and a way to foster deeper connections in our relationships. Whether you’re looking to bring more joy into your life or seeking ways to navigate life’s challenges, this episode offers both inspiration and actionable advice.

What You’ll Learn in This Episode:

• The science behind laughter: how it impacts your brain and body
• Why laughter is a natural stress reliever and mood booster
• The connection between humor and healing from trauma
• Tips for cultivating laughter and joy in everyday life
• Personal anecdotes and stories about how humor has transformed lives

Resources and Links:

Laughter plays a vital role in enhancing our physical health, mental well-being, and social connections. To delve deeper into its significance, consider exploring the following resources:

Books:

·      “Go Ahead and Make Fun of Your Friends” by David Shoemaker: This book examines the ethics of everyday humor, highlighting how informal jokes and teasing among close friends and family can foster solidarity and connection.

·      “How Much Is Enough? Getting More By Living With Less” by Claire Berger: Berger, a comedian, explores the concept of “enough” in various life aspects, emphasizing the importance of humor for personal and professional growth.

·      The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

Podcasts:

Coral Gables Counseling Center’s  On the Podcast: Dancing Through Cancer: A family shares their inspiring journey and practical tips on how they navigated a challenging time when two family members were diagnosed with cancer simultaneously.

“Laughter Research”: This show delves into the role of laughter in daily life, featuring insights from psychologists, sociologists, entrepreneurs, and comedians.“Laughter & Positivity with Pete”: Hosted by Pete Cann, this podcast discusses the positive effects of laughter and incorporates interviews with laughter professionals.

“Hidden Brain – Laughter: The Best Medicine”: This episode explores the various facets of laughter, from joyous cackles among friends to the “canned” mirth of TV laugh tracks, and discusses its impact on our lives.

Documentaries:

·      “Laughology”: Directed by Albert Nerenberg, this 2009 documentary investigates the contagiousness of human laughter and its significance in human civilization.

Articles:

·      “The Importance of Laughter” by Providence: This article outlines how laughter boosts the immune system, decreases pain, enhances longevity, and promotes bonding.

·      “Humor Research” (Wikipedia): This entry provides an overview of the study of humor, including its physical and mental health benefits.

·      Engaging with these resources can provide a comprehensive understanding of how laughter enriches various aspects of life.

Call to Action: If you enjoyed this episode, please subscribe, rate, and review The Counseling Corner. Don’t forget to share this episode with someone who could use a little laughter in their life!

Let us know: How has laughter played a role in your own healing journey? Connect with us on @coralgablescounselingcenter 

For more on Nikki, Titi and Gabi, you can check their pages at

Nicole Herdocia-Oria, LMFT

Cristina N. Fernandez, Esq., Certified Life Coach

Gabriela Reyes, LMFT

Title: #103 🔓 Unlock Connection Now with Relational Therapy ❤️

Released: November 28, 2024

Featuring:  Bianca Gabay, National Certified Counselor

Hosted by: Emy Fernandez, MBA, Certified Life Coach and Cristina Fernandez, Esq., Life Coach

Description: 

In this episode, we welcome Bianca Gabay, a registered intern at Coral Gables Counseling Center and a student of relational therapy.

Emy and Titi sit down with Bianca to explore the transformative power of relational therapy in fostering deeper connections—both with us and with others.

Bianca sheds light on how healthy relationships profoundly influence our emotions, physical health, and overall happiness. She emphasizes the importance of slowing down and grounding ourselves as a foundation for overcoming common relationship challenges such as miscommunication, trust issues, and feelings of disconnection.

The conversation also digs into how past experiences can shape our current relationships.  Bianca shares insights on recognizing these patterns, helping us build awareness and work toward more fulfilling connections.

For more on Bianca, Cristina and Emy, you can check their pages at 

Bianca Gabay, National Certified Counselor 

Cristina N. Fernandez, Esq., Certified Life Coach

Emy Fernandez, MBA, Certified Life Coach

Resources:

Following are the two books by Terrence Real discussed in the podcast.  Both can be found on Amazon.

Us: Getting Past You & Me to Build a More Loving Relationship

I Don’t Want to Talk About It

Title: #102 Men and Trauma

Released: November 21, 2024

Featuring:  Carlos Escanilla, LMHC

Hosted by: Cristina Nicole Fernandez, Esq., LMHC and Gabriela Reyes, LMFT

Description: 

In this powerful episode of The Counseling Corner, Gabi and Titi dive deep into the often-overlooked topic of men and trauma with our guest. Our guest, Carlos Escanilla, LMHC, shares invaluable insights into how societal expectations, cultural norms, and personal experiences shape men’s responses to trauma.

Together, we explore the barriers men face in seeking help, the importance of addressing emotional wounds, and practical steps for healing.

Whether you’re a man navigating your own journey, a loved one supporting someone through trauma, or simply interested in understanding this critical issue, this episode is packed with meaningful perspectives and actionable advice.

What You’ll Learn in This Episode:

• Common misconceptions about men and trauma.
• The role of societal norms in shaping men’s emotional expression.
• How trauma impacts men differently than women.
• Why it’s essential to normalize vulnerability for healing.
• Practical tips for supporting men through their trauma journey.

Connect With Us:

• Follow us on Instagram @coralgablescounselingcenter
• Email us your thoughts or questions: [Your Email]
• Learn more about Carlos Escanilla, LMHC; Gabriela Reyes, LMFT and Cristina Fernandez, Esq., Certified Life Coach

Share the Love! If you enjoyed this episode, please leave a review and share it with someone who could benefit from this conversation.

Title: #101 Breaking Free from Toxic Positivity

Released: November 7, 2024

Hosted by: Emy Fernandez, MBA, Certified Life Coach and Gabriela Reyes, LMFT

Episode Summary: In this episode, we dive into the concept of toxic positivity—the pressure to maintain a positive mindset, even at the cost of denying real emotions. We’ll explore what toxic positivity is, why it can be harmful, and how it differs from healthy optimism. Gabi and Emy discuss the importance of validating your own emotions and how to support others authentically when they’re facing difficult times. 

Topics Discussed:

• What is Toxic Positivity? Understanding toxic positivity and why it can feel invalidating. Emy and Gabi discuss toxic positivity from the point of view of a licensed therapist and a certified coach.
• Signs of Toxic Positivity Recognizing when positivity becomes toxic, from phrases like “just stay positive” to “look on the bright side.”
• The Dangers of Suppressing Emotions Why ignoring negative emotions can lead to burnout, anxiety, and more.
• Authenticity vs. Positivity How embracing all emotions, including difficult ones, can foster resilience and authentic connections.
• Practical Tips for Avoiding Toxic Positivity Simple ways to stay supportive and positive without ignoring real emotions.

Key Takeaways:

• Allowing space for all emotions is essential for mental health.
• Healthy positivity means recognizing both good and bad emotions, not just “focusing on the good.”
• Practicing empathy and validation can help people feel heard and supported.

Quotes from the Episode:

• “Be kind to yourself and allowing yourself to feel the moment.” Emy Fernandez, Certified Coach
• “Somebody else’s process doesn’t have to be yours.” Gabriela Reyes, LMFT
• “Listen Now: Tune in for insights on how to foster a more balanced approach to positivity that empowers you to honor all your feelings and support others effectively.

For more on Gabi and Emy, you can check their pages at 

Gabriela Reyes, LMFT

Emy Fernandez, MBA, Certified Life Coach

Released: June 10, 2024

Featuring:  Cristina Fernandez Nicole, Esq., Certified Life Coac

Hosted by: Emy Fernandez, MBA, Certified Life Coach and Gabriela Reyes, LMFT

Description: 

This podcast has been released in celebration of our 100th Episode!

Cristina tells us the story about one of her clients, a high school student, she was coaching to help her transition from high school to college.

In preparing her personal statement, her Client used the documentary “The 100 Foot Wave” as a metaphor for life and her transition from high school to college. 

For those of you that are not aware, the "100 Foot Wave" follows the journey of Garrett McNamara, a professional big-wave surfer, as he chases the dream of surfing the biggest wave in the world. The documentary captures McNamara's pursuit of monster waves, focusing on his time in Nazaré, Portugal, known for its massive and dangerous waves. It showcases the physical and mental challenges, the highs and lows, and the relentless determination needed to tackle such extraordinary feats. The documentary also highlights the broader surfing community and the impact of this quest on McNamara's life and those around him.

What this documentary meant for the Client was not surfing, but instead it was about what we do to meet the ultimate challenge.

In this documentary the lessons are not only important for a high schooler transitioning to college but anyone looking to grow and challenge themselves in life that are pursuing a passion, facing challenges and the risks and reward.

And, it's not just about checking the boxes, like the college application was asking her Client to do.  Overall, "100 Foot Wave" illustrates that with passion, resilience, and support, one can overcome significant obstacles and achieve extraordinary goals, much like the journey of a high school student striving to achieve their dreams whether it be college or not.

Cristina, Gabi and Emy, share their 100 foot waves.  It's not just about a one time big challenge but in life we may constantly be getting over many 100 foot waves.  Many life lessons in this episode - enjoy!

For more on Cristina, Gabi or Emy, you can check their pages at 

Cristina N. Fernandez, Esq., Certified Life Coach 

Gabriela Reyes, LMFT

Emy Fernandez, MBA, Certified Life Coach

Resources:

https://www.hbo.com/100-foot-wave/season-1

https://www.hbo.com/100-foot-wave/season-2

Featuring:  Dr. Todd Giardina

Hosted by: Emy Fernandez, MBA, Certified Life Coach

Description: 

Join host Emy Fernandez and Dr. Todd Giardina in this episode as they dive into the world of pre-wedding therapy, a powerful tool for engaged couples facing potential challenges. Discover how therapy sessions can help couples tackle communication issues head-on, address concerns, and develop crucial relationship skills. Uncover the pain points that many couples face before tying the knot and explore how pre-wedding therapy can strengthen their bond, enhance understanding, and lay the groundwork for a fulfilling and successful marriage.

For more on Dr. Giardina and Emy, you can check their pages at 

Dr. Todd Giardina

Emy Fernandez, MBA, Certified Life Coach

Resource:

Eight Dates

Featuring:  Cristina Fernandez, Esq. and Gabriela Reyes, LMFT

Hosted by: Emy Fernandez, MBA, Certified Life Coach

Description: 

In this episode of the Why series we look into why journaling.  And for this podcast we brought in Cristina Fernandez.  In addition to being an attorney, she’s also a certified life coach and certified yoga instructor.  She and Gabi will discuss why we should consider taking up journaling and how they use it as a tool with their clients. 

Gabi and Cristina discuss how journaling helps organize our thoughts.  Emy explains how she has her clients journal about what went well.  By remembering things that went well you have the ability to repeat them. They discuss toxic positivity v. negative thoughts.

For more on Cristina, Gabi and Emy you can check their pages at 

Cristina Nicole Fernandez, Esq., Certified Life Coach

Gabriela Reyes, LMFT

Emy Fernandez, MBA, Certified Life Coach

Released: April 18, 2024

Featuring:  Gabriela Reyes, LMFT

Hosted by: Emy Fernandez, MBA, Certified Life Coach

Description: 

The podcast is the first of our Why Series.  Why we do what we do, for example why do we do affirmations, why do we journal, etc. 

In this first of the series, Gabi and Emy discuss why affirmations and positive thoughts and the importance of being aware of the thoughts that come through. They discuss the techniques they use with their clients to help them move out of their negative thoughts.  They also discuss how thoughts drive our feelings and ultimately our actions and results. 

If you have any ideas for future podcasts you can reach out on our instagram: coralgablescounselingcenter

For more on Gabi and Emy you can check their pages below:

Gabriela Reyes, LMFT

Emy Fernandez, MBA, Certified Life Coach