Welcome to the Be the CEO of Your Life & Business Podcast with your host, Laura Catina. This podcast was created for those juggling pursuing their career, family life, and everything that comes with it! Building a career, running a business, and running your life can sometimes seem near impossible. In the Be the CEO of Your Life & Business Podcast, I will share my experience building my career as a female attorney, raising a family, and maintaining wellness.
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October 25, 202618 min
Episode 283: Meant for More - Letting Go of What No Longer Serves You
Every October, I think about letting go. It was this week in 2019, sitting in a hotel room in Newport, Rhode Island, looking out at the water while Mike was in meetings, that I said it out loud for the first time: I can no longer stay where I am. I left my last firm that December and opened my own practice — something that was never on my vision board, never a dream of mine. I just knew I was meant for more, even when I couldn't see what "more" was. In this episode: Why comfortable is not the same as happy — and how long I stayed because I liked the people and needed the paycheck The question to ask about your environment: is where you spend your days still serving you? How this applies to everything — a job, a workout program you're doing because everyone else is, a meal plan that isn't yours, even a book you're forcing yourself to finish Why letting go doesn't mean it never served you — some things are in your life for a season, a reason, or a lifetime, and some have simply run their course What opens up on the other side of cutting ties You know in your gut when something is done. This week let's actually sit with it.
October 18, 202617 min
Episode 282: Your Holiday Health Plan: How to Enjoy the Season Without the January Crash
The holidays don't have to wreck your health and wellness — if you have a plan. This week, I'm picking up where last week's energy episode left off, because the biggest part of protecting your energy is protecting your health. Between Halloween, work events, holiday parties, and Thanksgiving (my favorite meal of the year — I love my mom's Thanksgiving dinner), every event from now through New Year's revolves around food. It doesn't have to derail you, but it will if you don't plan for it. In this episode: Why I felt guilty prioritizing my health when the kids were young — and what I finally figured out about taking care of myself first The one question to ask before you plan anything: how do you want to feel? How I plan around the events I can't control: checking the menu before our anniversary dinner, eating beforehand when I'm not sure what's there, and my gluten-free playbook Why I bring lunch to work most days — and how the week holds everything together when the weekends don't How I use ChatGPT as my meal-planning health coach, from containers to matching meals to workout days Movement that fits your life: my shift from half-marathons to strength + Pilates, and why you should never work out at 5:30 a.m. just because I do If you want to feel good in January, you have to plan for it now. Feel good physically, feel good mentally — that's the goal.
October 11, 2026Episode 28116 min
Episode 281: How to Finish the Year Without the Energy Crash
The crash doesn't happen in December. It happens the week the clocks fall back and nobody planned for the dark. On November 1st, the clocks go back — and by the first week of November, it's dark before five. Every year, the same season arrives: holidays, school events, year-end deadlines, every client suddenly needing everything at once. And every year, most of us handle it the same way: push through, reset in January. This week, I'm sharing why I've learned that doesn't work — and what I'm doing instead. In this episode: The three-question quarterly audit that started this whole conversation — and why the gap between what you planned and what happened is a system problem, not a discipline problem Why your energy plan is not a January thing, it's a next-three-weeks thing The difference between acute burnout (a January reset might fix it) and persistent burnout (it won't — and it's up 23% since 2022) My four-part energy framework: physical, emotional, mental, and spiritual — and the one ritual I'm protecting in each one through December The step most of us skip: pre-deciding what you'll say no to, and putting your rituals on the calendar before November 1st Run the audit, pick your focus, and tell me which ritual you're protecting — message me or tag me, I genuinely want to see. And if this episode helped, send it to a working mom or fellow business owner who pushes through this season every year. Tell them to listen before the clocks change, not after. Because you can't out-willpower a dark November. But you can out plan it!
October 4, 2026Episode 28013 min
Episode 280: Q4 Planning: My Fourth Quarter Audit for Life and Business
Last week I talked about the difference between being reachable and being present. This week, with the fourth quarter almost here, I am turning that same honesty toward the year itself. For years my instinct at this point was to keep moving, ride the momentum into the holidays, and do the real reflecting in January, when everyone else does theirs. I stopped, for one reason: by January, the fourth quarter is already gone. You cannot act on a quarter you have already lost. Reflecting after the fact only grades the year. It does not change how it ends. So I run an audit now, before I plan anything. It is three questions, asked twice, once about the firm and once about my personal life, because those run on two different clocks, and pretending otherwise is part of why this time of year feels like whiplash. The questions: What did I say would happen? What actually happened? And what is the gap between those two telling me? The rule that matters most is that the gap is not where you beat yourself up. The gap is where the information is. In this episode I walk through the audit out loud. On the firm side: which matters moved the way I predicted, where I said yes when I should have said no, whether the systems I have spent years building actually held through a demanding quarter, and where I let myself get pulled back into work I should have delegated. On the personal side: what is working, including my workouts and nutrition, and what is not, namely family dinner, which my schedule has quietly overrun. I also look at what is already locked into the fourth-quarter calendar, and why I plan the quarter like its own twelve-week year. In this episode: Why waiting for January means losing the one quarter you can still act on The three-question audit: what I said would happen, what happened, and the gap Why the gap is information, not a verdict Running the audit on the firm: matters, client and fee selectivity, systems, and what pulled me back in Running it on my personal life: what held, what slipped, and why it is usually a calendar problem, not a discipline problem What is already on the fourth-quarter calendar, and why you will never feel ready Choosing one thing to carry forward and one thing to leave behind, on purpose If you have been meaning to look honestly at where the year stands, this is the nudge. Send it to someone who is about to head into the busiest stretch of the year.
September 27, 202616 min
Episode 279: Phone Down, Head Up: Reachable Is Not the Same as Present
Last week, self-defense instructor Tina Pascal gave me four words I haven't been able to shake: phone down, head up. She meant it as a safety rule. I heard it as a rule for my whole life. A few weeks ago, I told you about our family trip to Florida — the day I stood at the locker at the water park and told everyone their phones were going in. My kids looked at me like I was out of my mind. It turned out to be one of the best decisions of the trip. Nine days later we walked back into the house, and before our feet were fully on the ground, every one of us was back on our phones. Including me. This isn't an episode about screen-time apps or a seven-day digital detox. It's an honest look at what the phone is actually costing me as a CEO and as a mom, and what I'm trying to build instead. Early in my career, and especially when I was building my firm, I built my identity around being reachable. Somewhere along the way, "I have to be available" quietly became "I check my phone all day." One is a business requirement. The other is a habit I never examined. My team proved in Florida that they don't need me reachable every hour of every day — which means what's left isn't a business problem. It's mine. The biggest insight for me: that Friday on the beach didn't work because of willpower. It worked because the decision had been made once, in advance, so I didn't have to make it forty times an hour. In this episode: Why "reachable" and "present" are not the same thing — and how one quietly turned into the other The sentence that costs me the most: "Let me just check quickly" Why the real cost isn't the twenty minutes — it's the presence you don't get back Systems over willpower: what the Florida locker actually taught me The small, specific habits I use now — at bedtime, at dinner, and at my desk Why our kids are watching what we do with our phones, not what we tell them Situational awareness beyond safety, and why walking around head-down matters One small challenge for this week: build your own version of the locker Phone down, head up — that's Tina's line, and I'll keep giving her credit for it every time I say it.
September 20, 2026Episode 27824 min
Episode 278: Encouraging Women Through Self Defense with Tina Pascal
I said at the start of this year that I wanted to bring more guests onto this podcast — people I think will genuinely benefit you. Tina Pascal is exactly that. Tina teaches self-defense through Life Force Self Defense, and she came to Catina Law earlier this year to run a class for the women in my office. I brought my daughter Caylee with me. Caylee walked in cranky, arms crossed, absolutely did not want to be there. She walked out smiling. That class raised things I had never once thought about, and I have been thinking about them ever since. Tina's path into this work started seventeen years ago. She was stalked by a man she'd met casually at a lake near her home in Rockland County. She later learned he had murdered a woman down the street from her. She walked into her first self-defense class shaken, met her teacher John Perkins, and never left. What I wanted from this conversation was a way to think about safety that doesn't require living afraid. Tina gave it to us in one line: awareness is more than ninety-five percent of it. Not fighting. Not martial arts. Just knowing what's happening around you — and knowing what's happening inside you. That second part is the one that stayed with me. Your discomfort, Tina says, is information. The feeling that someone is standing too close, that something is a little off, that you want to leave — most of us were raised to override that and be polite. She teaches women to treat it as data and act on it. "Use your comfort as your guiding light." We also get into the part of this that nobody pictures when they hear "self-defense." The danger is rarely the stranger in the bushes. It's overwhelmingly someone the woman already knows — which moves the conversation into manipulation, coercive control, and pattern recognition. And for our daughters, it moves onto a screen, where people are forming real relationships with people they have never been in a room with. If you have a daughter heading into high school, or one leaving for college, the back half of this episode is for you. Tina walks through what she'd actually tell them — and shares a statistic about the first months of freshman year that made me put my pen down. In this episode: How Tina got into this work, and why being stalked changed the course of her life Why awareness — not fighting — is more than ninety-five percent of self-defense "Your comfort is information": trusting your gut as a skill you can practice Why most violence against women comes from someone they know, and what that changes Managing your personal space, and why most of us were never taught how What to tell a daughter going into high school, and a daughter going away to college The campus "red zone" — and why the first few months matter more than the rest of the year Why criminals look for easy targets, and how straightforward it is not to be one The difference between sport fighting and real self-defense — and why you don't need years of training Prepared is not paranoid. Send this one to a woman you love, and to her daughter. Find Tina: lifeforceselfdefense.com | Life Force Self Defense on Facebook | @womens.self.defense on Instagram
September 13, 2026Episode 27820 min
Episode 277: My 9/11 Story
I was in my third year at New York Law School, eight blocks from the World Trade Center, on a very different path than the one I ended up walking. I was working toward securities litigation and enforcement, interning with what was then the National Association of Securities Dealers, hoping to land a job with the SEC — whose offices were inside the Trade Center itself. The night before, a brutal commute home from the city in the rain left me in tears, and there was no way I was driving back downtown the next morning. I was going to take the train. In the morning, I made a last-second decision to drive into the city instead of taking the train and PATH route. That decision meant that at 8:46 a.m. on September 11th, I wasn't walking out of the World Trade Center PATH station. I was sitting in a classroom. What followed was watching the first tower burn in my rear-view mirror as I drove to midtown on my way to safety. It was the most frightening day of my life — and one that, without my fully realizing it that morning, ended the career path I thought I was on. The SEC's offices, my resume, the job I had interviewed for and hoped for — all of it was gone. I never worked in securities law. Instead, that redirection eventually led me into litigation, and years later, into building my own practice close to home. Twenty-five years later, I still think about the timing, the weight of having survived when so many didn't, and what it means that a single decision — one I almost didn't make — quietly decided the next quarter-century of my life. This episode is my story: what I saw, what I lost, and what I've come to understand about being grateful for the path you're actually on, even when it isn't the one you planned. In this episode: Why I was supposed to be walking out of the World Trade Center PATH station at 8:45 that morning The commute home the night before that changed my plans for September 11th What I watched in my rear view mirror How the SEC job I wanted disappeared with the towers — and where that redirected my career instead What 25 years of hindsight has taught me about gratitude and trusting the path you're actually on If this brings back your own memories of that day, or reminds you that the path you're on now might be exactly the one you're meant to be on, I'd be grateful if you'd share it.
September 6, 2026Episode 27617 min
Episode 276: Building Atomic Habits in Life and Business
Quick recap if you're new here: last episode I told you about our nine-day trip to Florida — the first real vacation, not built around a tournament, in three and a half years — and the habits that let me actually step away from my firm. A few days after I got back from that trip, I pulled Atomic Habits off my shelf. I read it about five years ago. This time, it hit differently — because five years ago I read it looking for a hack, and this time I read it as someone who'd actually built the habits it describes. In this episode I break down what habit stacking actually is, why it survives stress when willpower-based habits don't, and how I'm applying it beyond my own health — to how I run my firm and manage my team. This one is a direct follow-up to last week's episode on the trip. If you haven't heard that one yet, it's worth a listen first. In this episode: What habit stacking is and why James Clear's formula works when other habit advice doesn't The identity-based habits shift that hit different on a reread at 49 than it did the first time The habit I built by accident on last week's Florida trip — and the framework behind why it held How I'm using habit stacking to run team check-ins at my firm, not just my mornings The one discipline nobody tells you about: not stacking too much, too fast, onto one anchor If you're rereading a book you first picked up years ago and getting something completely different out of it this time — you're not alone. Share this one with someone who's trying to build a habit that actually sticks.
August 30, 2026Episode 27517 min
Episode 275: The Delegation and Habits that Helped Me Enjoy Nine Days Away
We just got back from nine days in Florida. It was the first non-sports vacation we had taken in three and a half years. That number stopped me cold when I said it out loud. Not that we hadn't gone anywhere — we'd been everywhere, for tournaments. But a trip that existed for no reason other than to step away? Three and a half years. The trip got built around Christopher, who is a Chiefs fan, and a preseason game against the Bucs on August 22nd. Beach in Treasure Island. A Rays game. The Bucs game in Tampa. Then Orlando — water parks, Discovery Cove, Mickey's Halloween Party. Somewhere in the middle of it was a Friday where I sat on a beach from 9:30 in the morning until four in the afternoon and did nothing at all. I have not done that in years. And if you have heard me talk about the trip to Aruba my husband surprised me with for my 40th — the one where I panicked because he didn’t check with my office first — you know that stepping away from my firm has never come naturally to me. This time was different, and I want to be precise about why. It wasn't willpower. It wasn't a mindset trick. It was that I have spent the last stretch working hard on delegating — with Kim, in my coaching work — and I have built a team in my office that can run without me standing over it. I checked email. There were a few client matters I handled. But the office did not need me, and I felt that for the first time. The realization on the other side of it is the part I'd want you to take: the work was still there when I got back. Nothing was a crisis. Nothing fell apart. Which means it probably wouldn't have any of the other times either. The second half of the episode is about the other thing that made the trip work — habits. I have built health and wellness habits over years, and this was the trip that proved what they're for. I packed my supplements by the day. I finished my progressive overload program in the hotel gym. And then I made a decision I have never made before: I did not start my next program on schedule. I waited until I got home, until I could do it right. Who is this person, honestly. In this episode: Why "I can't step away" is usually a team problem, not a discipline problem The delegation work I've been doing — and the version of CEO I'm still building toward What actually happens when you leave: the honest inventory of what broke (nothing) How built habits let you travel without falling off — and why flexibility is the habit, not the enemy of it The phone lockers at the water park, and the difference I could see in my kids within hours If you own the business and haven't taken a real break in years, this one is for you. Send it to someone who needs to hear that the world will keep spinning.
August 23, 202616 min
REPLAY: How I Stay Organized in a Very Busy Season
This week, I am traveling enjoying time away with my family. I wanted to replay one of my most listened to episodes this year - the timing is perfect as we head into what is always a very busy season - the fall! In this episode, I’m sharing exactly how I manage my time, energy, and stress when life gets especially busy. With sports in full swing, work demands, family logistics, meals, appointments, and everything else layered on top, this is the season where staying organized is not optional. I talk about the systems that help me hold everything together, from syncing calendars and color coding schedules to planning meals, protecting my morning routine, and using AI to help me see my week more clearly. I also share why managing my calendar is one of the most effective ways I manage my stress. If you are in a season where life feels full, heavy, or overwhelming, this episode will help you think about how to simplify decisions, organize your time, and create a little more calm in the middle of a lot. Check out my favorite supplements and workouts that keep me on track through every season here: https://linktr.ee/lauracatina
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