Fur/suede textureKate resting head in hand

“Being OKAY IF IT HAPPENS and OKAY IF IT DOESN’T is a very powerful place to be.”

KATE ECKMAN / The Full Spirit Workout


As a genuinely curious young woman who loved to write and tell stories, I decided to learn from the best and received my master's degree in broadcast journalism from Northwestern University’s Medill School of Journalism. I’ve interviewed hundreds of prominent newsmakers, including President Barack Obama and Angelina Jolie, while working for nearly a decade as a TV news anchor and reporter.

As a writer, I've contributed articles to Woman’s Day Magazine, Redbook Magazine, Forbes, mindbodygreen, the Huffington Post and elephant journal, to name a few, and shared inspirational stories about self-confidence, personal growth, empowered communication, resilience, and healthy body image on my personal blog. Writing my book, The Full Spirit Workout, has been the most thrilling, rewarding, and challenging assignment of my life.

As an athlete with a successful 17-year swimming career, I was familiar with the rigors of physical training. I came to realize the importance of consistent mental, emotional, and spiritual exercise after experiencing deep shock and grief following the suicides of two close friends. The practical lessons, daily practices, journaling prompts, and meditations offered throughout The Full Spirit Workout stem from my academic training and research at Columbia University, my professional experience as a public figure, and my personal resilience journey. My book illustrates how I transformed my life, and how readers can, too.

Learn more about my story
Green textureJournal, coffee, glasses, and rings on a table.
The Full Spirit Workout Book Cover

The Full Spirit Workout

A 10-Step System to Shed Your Self-Doubt, Strengthen Your Spiritual Core, and Create a Fun & Fulfilling Life

Lots of people are tired of living a life based on comparison, competition, lack, and fear. They want to feel better, but don’t know how.

I used to be like lots of people. On the surface, I was a success and a high-level performer. But deep down, my life was full of less-tangible roadblocks – excess mental and emotional weight, deep-seated insecurity, self-judgment, and overwhelming stress and anxiety. It took a massive wake-up call to change the way I looked at myself and my life. I dove headfirst into finding the keys to generating a sense of self-worth and contentment from within.

In my book, The Full Spirit Workout: A 10-Step System to Shed Your Self-Doubt, Strengthen Your Spiritual Core, and Create a Fun & Fulfilling Life, I share the inner fitness regimen that saved and fundamentally transformed my life. Rooted in neuroscience, positive psychology, and whole-person coaching techniques, my results-driven plan focuses on building mental and emotional muscles to feel confident and complete—regardless of others’ expectations, approval, or criticism—and achieve incredible feats or whatever readers truly want.

When we allow our self-worth to be defined by people and sources outside ourselves, we can never have enough or be enough. Imagine a life that isn’t about how to “get this” or “do that,” but instead about being the person who naturally attracts all that your heart desires. You just have to believe how powerful you are! Increased performance and resilience, more meaningful relationships, newfound confidence and well-being, true fulfillment, and fun are available to you when you get your spirit in shape.

In The Full Spirit Workout, I detail the spiritual fitness principles and daily exercises that I apply in my coaching practice with business leaders and professional athletes, as well as rely on in my own life. Based on rigorous research and multifaceted training, my regimen demands a genuine commitment to change. But it’s far from grueling—I build in creativity, flexibility, and delight so that each “rep” feels less like work and more like play. Designed for high-achievers in business and sports, and anyone seeking a more meaningful and rewarding life, my 10-step plan incorporates a mind-body-spirit approach.

Step by step, day by day, readers will learn how to:

Stretch their comfort zones, which I define as “an arbitrary boundary that we create in our minds based on fear,” and stop struggling and self-sabotaging their chances at true fulfillment.

Feel the burn, which takes the courage to dig deep and uncover the false, limiting beliefs that are holding them back, and embrace challenging relationships, breakups and all, as tools for growth.

Lift themselves up, starting with redefining others’ standards to feel beautiful (or handsome) from the inside out—even if they don’t (yet) feel confident or comfortable in their own bodies.

Strengthen their core confidence, a crucial step that involves creating new, empowering beliefs, exploring core values, practicing self-forgiveness…and much more!

By following The Full Spirit Workout, readers will become more emotionally resilient and maintain their equilibrium; develop positive self-talk habits; increase feelings of well-being; allow abundance to come into their lives and put their unique gifts to use; and get off the treadmill and cool down by cultivating small, meaningful moments of mindfulness and stillness throughout the day.

This is your invitation to get radically honest about what is happening inside you at your core. Just like physical exercise, spiritual exercise can be challenging, but also extremely rewarding, and we always feel so much better after a great workout, even if we resist at first. Whether your goal is to make a greater impact in your career, discover your purpose, actualize your full potential, improve your performance, be of service to others, communicate more effectively, feel more energized, or stop striving to please and appease other people, The Full Spirit Workout can make all the difference.

The Full Spirit Workout is a play on the expression “full body workout” that you often hear advertised at the gym. But it’s also about bringing your full spirit to everything you do and everyone you meet. I believe our life purpose is to be happy, express joy, and spread love. So who are we to not shine as brightly as we’re capable of shining?

ORDER The Full Spirit Workout
Foreword Review

Kate Eckman’s self-help text The Full Spirit Workout suggests ways to shed one’s inner baggage.

Whether they realize it or not, the book says, many people live lives based on competition and fear, but without getting the results that they want. Enter “Coach Kate,” whose book is packed with wisdom to make inner fitness a priority. This work starts with realizing that “inner pounds” have the same impact as physical weight, leading to exhaustion, anxiousness, and depression.

The book’s ten-step system is comprehensive about transforming inner lives, covering mental, emotional, and spiritual health. It begins with common wisdom: step one is “stretch your comfort zone.” After these vital stepping stones, it ventures into bold new territory: step six, “boost your mental metabolism,” shows how to “convert thought patterns into energy,” covering planning for success, adapting to challenges, and looking beyond oneself. 

The process promises to result in resilience and fulfillment.

Eckman uses her own story to bolster her advice. Her experiences as a leadership coach and a spiritual personal trainer give the book depth and strength. Like physical exercise, she shows, building spiritual strength takes time and intention. Her comparisons of physical and spiritual training make the process easy to understand and visualize: here, spiritual exercise pays off in the form of a life that attracts the good it desires.

The Full Spirit Workout deviates from standard spiritual approaches in welcome ways. Its work will be easy for driven people to grasp. Each chapter closes with journaling, exercises, meditations, and affirmations. Throughout, the tone is encouraging—especially true of the book’s “Coach Kate Check-Ins,” which are heartfelt and gritty.

The Full Spirit Workout is a self-help road map to spiritual fitness.

MELISSA WUSKE (May / June 2021)

Disclosure: This article is not an endorsement, but a review. The publisher of this book provided free copies of the book to have their book reviewed by a professional reviewer. No fee was paid by the publisher for this review. Foreword Reviews only recommends books that we love. Foreword Magazine, Inc. is disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255.

Praise for The Full Spirit Workout
Pink starburst element

This is the workout that the whole world needs right now. It’s a workout you will actually feel like doing, and it works wonders!

Susie Moore

author of Stop Checking Your Likes

The Full Spirit Workout is a fun way to reconnect with yourself and recharge your life. With Kate Eckman as your personal trainer, this book gives you all the practices you need to create a fitness regimen for your inner well-being -- and build a healthy, empowered and intuitive life!

Kim Chestney

author of Radical Intuition

Kate’s book will help you think curiously, feel energized, and live confidently.

Jason Wachob

founder and co-CEO, mindbodygreen

Kate Eckman’s Full Spirit Workout is a practical guide to finding the fulfillment and freedom that come with meeting everything in your life on its own terms—with an edge! That edge is a spiritual practice and understanding that tips the scales from fear and denial to self-love and joy, strength and flexibility. Kate has lived what she teaches, and her journalizing exercises and meditations alone will take you home to yourself where your new story waits.

Gail Larsen

author of Transformational Speaking

Kate helps to ignite a renewed sense of purpose, confidence, and empowerment over one’s own life. She radiates what it truly means to be authentically powerful – which gives audiences the permission and guidance to transform their lives. The simple tools and exercises are achievement accelerators.

Eduardo Placer

story doula and founder and CEO of Fearless Communicators

I met Kate Eckman a decade or so ago, while she was modeling in one of my style seminars, and I remember thinking, ‘Wow, she’s beautiful, but — more interestingly — she just radiates happiness.’ Now, having read her book, I know it’s a quality she worked hard to acquire. I’m thrilled she’s sharing her techniques with the world, because we all deserve to shine as brightly as Kate.

Clinton Kelly

Emmy Award–winning television host, stylist, and author of Freakin’ Fabulous

You have so much love and light inside of you, and Kate Eckman wants to unleash it onto the world. In The Full Spirit Workout, she teaches you how to build confidence, live authentically, and find a blissful sense of self-acceptance.

Christine Hassler

bestselling author of Expectation Hangover

Kate Eckman is a force of nature, and her smart, sassy book The Full Spirit Workout will motivate and inspire you to embrace who you are and shine brightly.

Beth Kempton

bestselling author of Wabi Sabi: Japanese wisdom for a perfectly imperfect life

The Full Spirit Workout is not just a good book to read – it’s a great book that is a must read! Coach Eckman provides an honest, heartfelt, real-world approach to improving your emotional and spiritual fitness. This resource is innovative, playful, and most importantly … practical. I thoroughly enjoyed it.

Alan Stein, Jr.

keynote speaker and author of Raise Your Game

The Full Spirit Workout shares strategies you can use immediately. It will help athletes, executives, and entrepreneurs alike reach new levels of success and perform at the highest level.

Plaxico Burress

Super Bowl champion, New York Giants

Pink starburst element
Blue glass textureHand holding a signing bowl


Meditations teacher
& Course Creator

I'm passionate about mindfulness practices for both brain and body health. Studies show that meditation has proven health benefits, like stress and anxiety reduction, improved focus and mood, enhanced performance, and more restful sleep, among other things. You can explore these science-backed benefits with me on Insight Timer, the world’s number one-ranked free meditation app.


Silence Self-Judgement and Strengthen Your Confidence

My 10-Day Course

Learn to love, honor, and accept yourself and your body so you can be the incomparable you. I won’t pretend that it isn’t a challenge to love ourselves in a world that’s constantly telling us not to. But I can attest that your time is better spent cultivating yourself from the inside out, rather than struggling to fix “problem areas” and conform to a super slim concept of beauty. Physical workouts and beauty regimens don’t help us love ourselves more. That’s an inside job. When you put your attention where it belongs, you can start to change your mind about your body. Only then will you shine with the full light of you.