Why is such a small word—“no”—so damn hard to say?

In this episode of The Air is Free, Sue and Frida get real about the emotional gymnastics so many of us do when we want to say no... but end up saying yes. From people-pleasing to over-committing, they unpack the cultural conditioning, guilt, and internal dialogue that keeps us stuck in the “yes trap.”

You’ll hear:

• How to recognize when guilt is running your decisions

• Simple ways to say no (without a TED Talk worth of excuses)

• Why every “no” is a powerful “yes” to yourself

• How horses model clear, judgment-free boundaries

• A practical weekly challenge to build your “no” muscle

If you’re exhausted from doing too much or constantly putting yourself last, this episode is your invitation to set boundaries without apology.

🎧 Hosts: Sue Willoughby & Frida Karsberg
🐴 Bonus: What horses can teach us about saying no with calm confidence.

Chapters

00:00 The Challenge of Saying No

04:07 Understanding Boundaries and Guilt

07:08 The Impact of People-Pleasing

10:07 Learning from Horses: Healthy Boundaries

13:09 Assessing Requests: The Art of Saying No

15:59 Self-Care and Saying No

18:56 Taking Action: Practical Steps to Say No

Our Upcoming Retreats ⁠https://www.willoughbycoaching.com/events⁠

Connect with Frida Karsberg:

Web: ⁠https://www.fridakarsberg.com/⁠

Instagram: ⁠⁠⁠https://www.instagram.com/fridakarsbergcoach/⁠⁠⁠⁠

Connect with Sue Willoughby:

Web: ⁠⁠https://www.willoughbycoaching.com/⁠⁠⁠

Insta: ⁠⁠⁠https://www.instagram.com/sue_willoughby/⁠⁠⁠

FB: ⁠⁠⁠https://www.facebook.com/willoughbycoaching/⁠⁠⁠

LI: ⁠⁠⁠https://www.linkedin.com/in/suewilloughby/⁠

YT: ⁠https://www.youtube.com/@SueWilloughby⁠#TheAirIsFree #lufterärfri #podcast #motivation #inspiration #LifeWorthBeing #TransformationalLifeCoach #equuscoaching #WomenEmpowerment #PersonalGrowth #InnerStrength #PurposefulLiving #MidlifeTransformation #MeaningfulLife #SelfDiscovery

Hiding in Plain Sight: Overcoming the Fear of Being Seen

Ever feel like you're showing up in your life... but not really? Like you're checking all the boxes but keeping your real self hidden just under the surface?

In this episode of The Air is Free, Sue and Frida get vulnerable about the fear of being seen, and what it really means to stop hiding in plain sight. They explore why so many of us—especially women—struggle to show up fully, how masks and facades keep us stuck, and what it actually takes to start living in alignment with who we truly are.

With the wisdom of horses, body-based tools, and relatable personal stories, this episode is a raw and empowering reminder that showing up as your full self isn’t weakness—it’s the beginning of real freedom.

In this episode you’ll learn:

• Why “hiding in plain sight” is exhausting (and how to stop)

• What incongruence is and why horses can spot it a mile away

• How identity shifts after 40 can spark both fear and freedom

• Practical ways to step into visibility—without burning out

Sound Bites

"Why don't you just cheer me on?"

"They may get left behind."

"What if she doesn't wanna be friends with me anymore?"

Chapters

00:00 The Impact of Facades on Authenticity

03:35 Identity and Self-Discovery

08:39 The Role of Horses in Coaching

13:35 Translating Arena Lessons to Real Life

18:25 Taking Up Space and Being Seen

23:39 Practical Steps for Authenticity

This is your permission to take up space, speak your truth, and be unapologetically you.

🎧 Hosts: Sue Willoughby & Frida Karsberg🐴 Bonus: What horses can teach us about congruence, energy, and fearless authenticity

Our Upcoming Retreats ⁠https://www.willoughbycoaching.com/events⁠

Connect with Frida Karsberg:

Web: ⁠https://www.fridakarsberg.com/⁠

Instagram: ⁠⁠⁠https://www.instagram.com/fridakarsbergcoach/⁠⁠⁠⁠

Connect with Sue Willoughby:

Web: ⁠⁠https://www.willoughbycoaching.com/⁠⁠⁠

Insta: ⁠⁠⁠https://www.instagram.com/sue_willoughby/⁠⁠⁠

FB: ⁠⁠⁠https://www.facebook.com/willoughbycoaching/⁠⁠⁠

LI: ⁠⁠⁠https://www.linkedin.com/in/suewilloughby/⁠

YT: ⁠https://www.youtube.com/@SueWilloughby⁠

#TheAirIsFree #lufterärfri #podcast #motivation #inspiration #LifeWorthBeing #TransformationalLifeCoach #equuscoaching #WomenEmpowerment #PersonalGrowth #InnerStrength #PurposefulLiving #MidlifeTransformation #MeaningfulLife #SelfDiscovery

What does real leadership look like—without control, ego, or hierarchy?

In this soulful episode of The Air Is Free, hosts Sue Willoughby and Frida Karsberg dive deep into the often misunderstood concept of leadership. Drawing wisdom from personal experience, horse herds, and emotional intelligence, they explore how leadership isn't about commanding others—it's about mastering yourself.

✨ Topics we explore:

• The difference between leadership and control

• Why being grounded matters more than being loud

• How horses model powerful, nonverbal leadership in herds

• The role of emotional maturity and intuition in authentic leadership

• Frida's vulnerable share on how she’s redefining what being a leader means for her

And if you're curious how equine-assisted retreats can help you reconnect with your leadership energy (and your life path), Sue and Frida spill the details on their upcoming 3-day immersive retreat in California.

🌀 Whether you’re running a company, raising a family, or trying to lead yourself through a big transition—this episode offers grounded, heartfelt insight into what it means to show up, hold space, and lead from within.

Takeaways

• Leadership can mean different things to different people.
• Effective leadership involves relinquishing control and mastering oneself.
• Calmness and presence are key traits of a good leader.
• You don't need a title to be a leader.
• Leadership is about how you show up for others.
• Mutual support enhances leadership effectiveness.
• Self-awareness is crucial in understanding your leadership style.
• Horses can teach us valuable lessons about leadership dynamics.
• Creating a safe space for exploration fosters growth.
• Reflecting on how others perceive you can improve your leadership.

Sound Bites

• "How do you show up for yourself?"
• "Life is complicated, right?"
• "We love being here for you."

Chapters

00:00 Introduction to Leadership and Control

02:52 Defining Leadership: Personal Perspectives

05:50 The Role of Horses in Leadership

11:01 Leadership as Guidance and Support

15:05 Shifting Perspectives on Leadership

19:02 Mutual Support in Leadership

22:10 Actionable Takeaways for Leadership

23:47 Upcoming Retreat and Community Engagement

Our Upcoming Retreats ⁠https://www.willoughbycoaching.com/events⁠

Connect with Frida Karsberg:

Web: ⁠https://www.fridakarsberg.com/⁠

Instagram: ⁠⁠⁠https://www.instagram.com/fridakarsbergcoach/⁠⁠⁠⁠

Connect with Sue Willoughby:

Web: ⁠⁠https://www.willoughbycoaching.com/⁠⁠⁠

Insta: ⁠⁠⁠https://www.instagram.com/sue_willoughby/⁠⁠⁠

FB: ⁠⁠⁠https://www.facebook.com/willoughbycoaching/⁠⁠⁠

LI: ⁠⁠⁠https://www.linkedin.com/in/suewilloughby/⁠

YT: ⁠https://www.youtube.com/@SueWilloughby⁠

#TheAirIsFree #lufterärfri #podcast #motivation #inspiration #LifeWorthBeing #TransformationalLifeCoach #equuscoaching #WomenEmpowerment #PersonalGrowth #InnerStrength #PurposefulLiving #MidlifeTransformation #MeaningfulLife #SelfDiscovery

In this special bonus episode of The Air Is Free, your co-hosts Sue Willoughby and Frida Karsberg pull back the curtain on how their cross-continental friendship blossomed into a creative collaboration—and eventually, this podcast.

From meeting during their Equus coach training to hosting transformative retreats and launching joint workshops, Sue and Frida share the serendipitous story of their connection, their shared values, and what makes their dynamic so powerful.

You'll get the behind-the-scenes scoop on:

• How their partnership formed through intuition, trust, and mutual respect

• The magic of horse-guided coaching and what makes their retreats so unique

• Why their podcast exists (spoiler: it’s all about making space to breathe, explore, and be yourself)

Plus, they drop details about their upcoming three-day equine-assisted retreat in beautiful Paso Robles, California—designed to help you slow down, reconnect with your inner self, and heal through the intuitive power of horses.

✨ If you're craving authentic connection, grounded presence, and personal growth—this episode is for you.

🎧 Listen now and learn why luften är fri (the air is free) means so much more than just a saying.

Takeaways

• Sue and Frida met during an online equus coaching class.
• They felt an instant connection and decided to collaborate.
• Their workshops and retreats focus on creating a safe space for participants.
• The retreats allow individuals to connect with themselves and others.
• Participants often experience significant transformations during retreats.
• Sue and Frida emphasize the importance of emotional maturity in collaboration.
• They enjoy working together due to their complementary energies.
• The retreats are designed to be immersive and present-focused.
• They encourage participants to explore their own paths during the retreats.
• The podcast aims to provide valuable content and insights for listeners.

• 
  

Chapters00:00 Introduction to the Podcast Journey

03:03 The Connection Between Sue and Frida

05:59 Collaboration and Creative Synergy

08:47 Upcoming Workshops and Retreats

11:58 The Transformative Power of Retreats

Our Upcoming Retreats ⁠https://www.willoughbycoaching.com/events⁠

Connect with Frida Karsberg:

Web: ⁠https://www.fridakarsberg.com/⁠

Instagram: ⁠⁠⁠https://www.instagram.com/fridakarsbergcoach/⁠⁠⁠⁠

Connect with Sue Willoughby:

Web: ⁠⁠https://www.willoughbycoaching.com/⁠⁠⁠

Insta: ⁠⁠⁠https://www.instagram.com/sue_willoughby/⁠⁠⁠

FB: ⁠⁠⁠https://www.facebook.com/willoughbycoaching/⁠⁠⁠

LI: ⁠⁠⁠https://www.linkedin.com/in/suewilloughby/⁠

YT: ⁠https://www.youtube.com/@SueWilloughby⁠

#TheAirIsFree #lufterärfri #podcast #motivation #inspiration #LifeWorthBeing #TransformationalLifeCoach #equuscoaching #WomenEmpowerment #PersonalGrowth #InnerStrength #PurposefulLiving #MidlifeTransformation #MeaningfulLife #SelfDiscovery

In this episode of The Air is Free, Sue and Frida explore the powerful connection between intuition, body awareness, and the wisdom of horses.

Learn how horses, as highly intuitive and non-verbal beings, can teach us to listen to our gut instincts, trust our inner voice, and stop overthinking. Discover how to tap into your intuition through micro-decisions, body signals, and the practice of presence.

Frida shares how she uses Reiki and intuitive energy work with clients, and Sue shares real-life stories of ignoring her gut—and learning the hard way.

Whether you’re an animal lover, spiritual seeker, or chronic overthinker, this episode will help you reconnect with your inner knowing and practice trusting yourself again.

🎧 What you'll learn:

• How to trust your gut and stop second-guessing

• What horses teach us about intuition and presence

• How to make better decisions using your body’s signals

• A simple practice to start building intuitive confidence

✨ Tune in and start letting your intuition lead. Your body already knows the way.

Takeaways

• Trusting your intuition is crucial for personal growth.
• Horses serve as intuitive partners in coaching.
• Micro decisions can help develop intuition.
• Listening to your body can lead to better choices.
• Intuition often gets overshadowed by overthinking.
• Being present allows for better intuitive insights.
• Children naturally trust their instincts more than adults.
• Intuition can guide both personal and professional decisions.
• Practicing intuition can lead to fun and unexpected experiences.
• Embracing intuition can enhance overall well-being.

Sound Bites

• "Horses are very intuitive beings."
• "Just be like a horse."
• "Trust your intuition this week."

Chapters

00:00 Exploring Intuition and Inner Peace

04:37 The Role of Horses in Intuition

07:22 Micro Decisions and Trusting Your Gut

10:29 Reiki and Intuitive Guidance

13:34 Understanding Horse Intuition

16:29 Practical Steps to Enhance Intuition

19:32 Embracing Curiosity and Impulsivity

Our Upcoming Retreats ⁠https://www.willoughbycoaching.com/events⁠

Connect with Frida Karsberg:

Web: ⁠https://www.fridakarsberg.com/⁠

Instagram: ⁠⁠⁠https://www.instagram.com/fridakarsbergcoach/⁠⁠⁠⁠

Connect with Sue Willoughby:

Web: ⁠⁠https://www.willoughbycoaching.com/⁠⁠⁠

Insta: ⁠⁠⁠https://www.instagram.com/sue_willoughby/⁠⁠⁠

FB: ⁠⁠⁠https://www.facebook.com/willoughbycoaching/⁠⁠⁠

LI: ⁠⁠⁠https://www.linkedin.com/in/suewilloughby/⁠

YT: ⁠https://www.youtube.com/@SueWilloughby⁠

Keywords: horse wisdom, trust your gut, how to trust your intuition, equine coaching, body awareness, animal communication, Reiki and energy healing, overthinking, intuitive decision making, listening to your inner voice, intuition, horses, coaching, inner peace, decision making, energy, nonverbal communication, Reiki, micro decisions, self-trust

#TheAirIsFree #lufterärfri #podcast #motivation #inspiration #LifeWorthBeing #TransformationalLifeCoach #equuscoaching #WomenEmpowerment #PersonalGrowth #InnerStrength #PurposefulLiving #MidlifeTransformation #MeaningfulLife #SelfDiscovery

Surrender. Just hearing the word can make us uneasy. It often gets mistaken for weakness, but what if surrender is actually a superpower? In this episode of The Air is Free, Sue and Frida dive into what it truly means to surrender—not as giving up, but as letting go of resistance and embracing what is instead of forcing what should be.

We unpack why surrendering can feel so uncomfortable, how fear and vulnerability keep us clinging to control, and the unexpected wisdom of horses when it comes to trusting the process. Plus, Frida shares a simple but powerful anchoring technique that helps calm the body and bring you back to center when things feel overwhelming.

What you’ll take away from this episode:
✅ The difference between surrendering and giving up
✅ Why control and expectations are keeping you stuck
✅ A grounding exercise to find calm when anxiety hits
✅ How horses can teach us the power of presence and trust

Let go, lean in, and press play.

🎙️ Hosts: Sue Willoughby & Frida Karsberg

Takeaways

• Surrender is a powerful tool for inner peace.
• Finding your anchor helps in chaotic situations.
• Vulnerability is essential for personal growth.
• Letting go of control can lead to better outcomes.
• Crying can be a healthy emotional release.
• Horses can mirror our emotions and teach us about ourselves.
• It's important to acknowledge our feelings honestly.
• Expectations can hinder our ability to surrender.
• Surrendering allows for emotional flow and healing.
• Being okay with uncertainty is part of the journey.

Sound Bites

• "Surrender is not weakness."
• "Crying can be a release."
• "Be okay with surrender."

Chapters

00:00 The Power of Surrender

11:30 Finding Your Anchor

17:26 Letting Go of Control

21:25 Embracing Vulnerability

Our Upcoming Retreats ⁠https://www.willoughbycoaching.com/events⁠

Connect with Frida Karsberg:

Web: ⁠https://www.fridakarsberg.com/⁠

Instagram: ⁠⁠⁠https://www.instagram.com/fridakarsbergcoach/⁠⁠⁠⁠

Connect with Sue Willoughby:

Web: ⁠⁠https://www.willoughbycoaching.com/⁠⁠⁠

Insta: ⁠⁠⁠https://www.instagram.com/sue_willoughby/⁠⁠⁠

FB: ⁠⁠⁠https://www.facebook.com/willoughbycoaching/⁠⁠⁠

LI: ⁠⁠⁠https://www.linkedin.com/in/suewilloughby/⁠

YT: ⁠https://www.youtube.com/@SueWilloughby