“If we take away the idea of 24 hours, and instead put in the idea of a 28-day cycle, which is our feminine cycle, time expands.” –Dr. AumatmaStop trying to get it all done in a day! Women are meant to work on a 28-day cycle, not a 24-hour, testosterone cycle. I’m really excited to talk with Dr. Aumatma Simmons about getting to know the moon, our cycles, and how thinking about time from a feminine perspective can change everything.Dr. Aumatma is a naturopathic endocrinologist focused on fertility. She’s found fertility issues stemming from an imbalance in masculine and feminine energy. Things shift in all areas when women step into their feminine power.To do that, we shift to a 28-day cycle. If you are menstruating, it’s your feminine cycle. If you aren’t (or if you are in the place where things are unpredictable, like me), you sync to the moon.We talk about: Why you may struggle with doing things you want in your life the same way every dayHow to use your cycle to get more doneWhen to focus inwardWanting to stay on the high energy, but needing the period of rejuvenation in our cycle, and the effects of not filling our cup during our menstrual cycleWhat to do if you cycle is determined by medication or is in flux and how to sync to the moonWomen receiving more than givingABOUT DR. AUMATMADr. Aumatma is a double board-certified Naturopathic Endocrinologist, in practice for close to 20 years. Dr. Aumatma founded the Holistic Fertility Institute to support badass power couples to create the family of their dreams and to train doctors who want to specialize in fertility. She is the best-selling author of "Fertility Secrets: What Your Doctor Didn't Tell You About Baby-Making.” She is on a mission to help bring healthier babies into the world by creating healthier parents and a healthier planet. To expand that mission, Dr. Aumatma co-founded Madre Fertility, a smart fertility analysis that individualizes people's fertility journey through diet, lifestyle, and supplements, based on key data. Dr. Aumatma has been featured on ABC, FOX, CBS, KTLA, MindBodyGreen, and The Bump as the Holistic Fertility Expert. Reach out to work/ train with Dr Aumatma: IG/TikTok @holisticfertilitydoctor or www.holisticfertilityinstitute.comLINKSwww.holisticfertilityinstitute.comInstagram: @holisticfertilitydoctorTiktok: @holisticfertilitydoctorSoulful Summer Activity book — with moon/cycle trackerDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it — and remember it might not look the same day to day through your cycle. Here are three Doable Changes from this conversation:TRACK YOUR CYCLE OR THE MOON. Start tracking your cycle. If you don’t have a menstrual cycle or it is not predictable, start...

“We don't have to feel shame about some of those ways that we react.” –Heidi FischbachStuck at 11 all the time? Overreactive? Think rest is a dirty word? This conversation about our nervous system  with nervous system coach Heidi Fischbach is for you. She helps people feel at home in their bodies and go from anxiety and overwhelm and shut down to authentic connection.This is one of my favorite topics — one I’ve been working on myself for a while now — and I’m excited to help you get started or make a plan to move forward with nervous system work. Our nervous system connects our bodies, minds, and emotions — and impacts our relationships.One of the things I love about nervous system resetting is that it doesn’t have to take years to undo something. As Heidi says, our bodies are good at being in the now. We can make a body-based shift that changes a lot.We talk about: Different states of our nervous system — and what happens when we get stuck in oneBurnout and learning that rest isn’t a dirty wordDefensiveness as a sign we don’t feel safe and why we need an embodied sense of safetyWhat happens when you can’t trust your bodyNot making change, but making change possibleShifting from “what’s wrong with me” to friendly awarenessBonus: Nervous System Exercise with Kelly LubeckWe do regular nervous system regulation in FLOW365, and we’ve include an exercise with our teacher Kelly Lubeck.ABOUT HEIDIHeidi Fischbach is a nervous system coach and an award-winning (featured) speaker who has facilitated body-based transformation and healing for tens of hundreds of clients and students.Heidi has developed a unique science-backed and body-based program to help her clients reset stress- and trauma-based patterns of coping so that they can feel safe and at home in their bodies and meaningfully connected to themselves and what matters to them.Heidi brings decades of therapeutic massage and Focusing experience, which she combines with a Polyvagal Theory-informed understanding of the nervous system. As a result of Heidi’s Nervous System Reset Program, women are able to lay down new neural pathways which allow them to transform anxiety into calm and meaningful connection.ABOUT KELLYKelly Lubeck, MPH, is passionate about changing the world for the better, through individual and community-level healing programs that inspire wellness, health and soul- centered, embodied leadership. Kelly guides changemakers and leaders to heal their individual nervous systems and release self- defeating patterns of self-sacrifice and overgiving in their work and relationships that lead to burnout, anxiety and illness. Kelly is currently a teacher in FLOW365.LINKShttps://heidifischbach.com/5 Steps Back to Calmhttps://www.youtube.com/@HeidistableReadySetPause Facebook groupFLOW365DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will...

“Remembering the childlike joy and wonder of connecting to color on the page is a great first step for anyone, even if you've never tried art journaling.” –Minette RiordanJournaler or not a journaler? Whichever camp you fall into, check out art journaling. It might be the kind of journaling you’re into. It might be the door to your purpose or new insightsI’m talking to creative mentor and artist Dr. Minette Riordan as part of our Summer Soul Series. We're looking at different tools to help us be more fulfilled humans at a stage when we're looking for a lot of meaning. Art journaling has potential to open our understanding — and we deserve to have fun!We start with this definition of art journaling (there are others): a creative practice and process of self discovery and meeting yourself on the page such that the page becomes a mirror that reflects your inner beauty back at you. It’s not just for people who think of themselves as artists; it’s for everybody.We talk about: Getting past our creative scars and reconnecting with our younger creative self — and the sensory details of crayons and other toolsUsing art journaling to bring curiosity, wonder, and play into questions like who am I? and why are we here? The power of a page of spirals and making meaningful pages without worrying about them being prettyDon’t get too precious with supplies or too attached to your journalBefriending (or even drawing) your inner criticWhat we can learn about ourselves through this processABOUT MINETTEAward-Winning Entrepreneur and Best-Selling Author, Dr. Minette Riordan is a creative mentor and artist with close to 20 years experience guiding others to live their best lives. She loves supporting midlife women to reclaim their creative brilliance and design a meaningful and purposeful vision for their lives. Her mission is to empower women to share their creative light with the world. She believes that when we are all working in our creative genius, we can solve all the world’s problems. She is an artist, author of 3 books and creative spirit who is a wee bit obsessed with coffee and dragons.LINKSwww.minetteriordan.comhttps://www.minetteriordan.com/quiz Instagram: https://www.instagram.com/drminetteriordan/Youtube: https://www.youtube.com/@drminetteriordanThe Power of HabitYour Brain on ArtDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens. And action can be fun!Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable

“When we're present, we know what we want. We know how to get it.” –Christina GranahanLet’s dig deeper into the Enneagram. Last week we got the basics on the Enneagram, and today I’m really excited to share more in this conversation with Enneagram-informed Therapist and Coach Christina Granahan to help you really use your Enneagram.If you’ve looked at your Enneagram at all, you probably know your type or number, but do you know about energy centers? Christina shares the three main energy centers — body, heart, head — and how an imbalance can affect us.When we get all three of our energy centers on board, we are more present. The Enneagram is one of many modalities that can help us come into presence and make change in our life through being present.We talk about: Triads and which energy centers different triads are often weak inCancel culture and forgetting the head centerQuestions different types should ask themselves to balance their energy centersHolding your type tightly and loosely Shadow work and shining light on the parts of us we hide or don’t seeFinding more energy or right-sizing your energy by doing Enneagram workABOUT CHRISTINAI’m an Enneagram-Informed Therapist & Coach. As a social worker and coach, every single question I ask is in service of the client's agenda - moving them forward into action while building their awareness around what motivates them, what holds them back, and what choices they make in their perceptions and assumptions about the people and situations around them.I use the Enneagram to do this work because it is the most efficient, accurate framework for bringing consciousness to unconscious behavior. By illuminating and objectifying aspects of our lives, we are better able to bring change and choice to them. The Enneagram shines a light on the personality and all the habits therein, to allow you to work with them.LINKSWebsite: https://christinagranahan.com/Instagram: https://www.instagram.com/granahancoaching/LinkedIn: https://www.linkedin.com/in/christinagranahan/Enneagram and Conscious LivingEnneagram 101 with Kelly TravisEnneagram Institute for RHETI Enneagram test: https://www.enneagraminstitute.com/The Wisdom of the Enneagram by Russ Hudson and Don RisoEnneagram Made Easy by Deborah EgertonDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make...

“The Enneagram gives you a roadmap into “how do I grow?”–Kelly TravisWe all have different core motivations — and the Enneagram lets us understand ourselves and others better. We’re doing an intro to  the Enneagram with Kelly Travis, a wellness and career coach and certified Enneagram practitioner.The Enneagram is one of the tools you can use to become more you and to navigate the world in a way that is more authentic. It’s another way to slow down and connect with your center.The Enneagram shows us the good and bad sides of our types — or to put it another way how our type helps us and how it can hold us back if we aren’t aware and don’t adjust.We talk about: how our core motivations mix with our thinking, feeling, and action centers to create our typean overview of the 9 core typesrecognizing ourselves — strengths and struggles — in our typesour wings and lines creating a picture of potential for ushow the Enneagram can help us understand conflict and team dynamicsadvice for completing the Enneagram test and reading your resultsABOUT KELLYKelly Travis leverages her skill set as a wellness and career coach, organizational facilitator, speaker, and certified Enneagram practitioner to help clients achieve their professional goals – whether as individuals, teams, or organizations. Kelly is a wellbeing and work expert, dedicated to helping clients create productive and meaningful work cultures while also prioritizing employee wellbeing. Her strengths include relationship building, team motivation, and leadership development at all levels. Kelly also works with individuals ranging from high-level executives and business owners to rising stars, providing coaching in areas such as health and wellbeing, emotional intelligence, professional growth, healthy leadership, and team development initiatives. As an accredited Integrative Enneagram practitioner with a Bachelor's of Science in Public Health Education and Promotion, and certification as a Holistic Health Coach from the Institute of Integrative Nutrition, Kelly has the expertise to help you achieve your goals while staying healthy and balanced. Kelly's passion for aligning goal achievement with wellbeing began in college, where she captained the UNC-Charlotte cross country team as a collegiate All-American runner. Kelly has worked with prominent clients such as NASA, Dropbox, Nevada State Bank, and many others, helping them create thriving and collaborative work environmentsLINKSwww.kellytravis.netThe Enneagram Effect podcastInstagram: https://www.instagram.com/withkellytravis/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:TAKE THE ENNEAGRAM TEST. The best starting place with the Enneagram is taking a test to find out your type and wings. You don’t want a quick 10-question test. You want a recommended version. When you take it, don't overthink the questions, just answer. Don’t spend too much time in your head.LEARN ABOUT YOUR TYPE. When you get...

“The dream work is helping to clear energetic resistance.” –Amy PearsonDo you remember your dreams? We’re talking about how to remember them and what to do with them.  Amy Pearson, a master coach and dream analyst, shows us how dreams can help clear resistance and help us move forward.Sometimes we have to stop doing the obvious step to get ahead and try tapping into modalities that unlock more, like dream work. What happens to your goals when you really start to look at your dreams? What happens when you slow down and find ways to hear your intuition?It can be helpful to get support in analyzing or understanding your dreams, but Amy talks about ways you can get at meaning from your dreams on your own, too.We talk about: why dream work is so importanthow to actually remember your dreamshow to make meaning of dreams on your ownincubating dreams to help answer questionswhat things can affect our dreams and our ability to connect with themusing dreamwork to heal imbalances between masculine and feminine energyABOUT AMYAmy Pearson, founder of Being Amy, is a master coach, writer, dream analyst, speaker and instructor who strives to make the world a better place by telling the truth … in public. No apologies. Her coaching approach is irreverent, incisive, and deeply compassionate. She calls upon an eclectic mix of modalities, including The Work, metaphors to invoke waking dreams, dream analysis, Internal Family Systems and self-compassion. Amy is currently finishing up her first book, a work of creative nonfiction called Forgiving Amy. She lives in Ashland, Oregon, with her husband, three children, one dog, two cats, five chickens, and four koi.LINKShttps://dreamalchemywithamy.com/BeingAmyTheBlog.com@beingamytheblog https://www.facebook.com/beingamytheblogDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Sometimes the action we need to take isn’t obvious. Sometimes it’s a way to step more into our intuition.Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:WAKE UP EARLY TO REMEMBER DREAMS. Try waking up 1.5–2 hours before you usually do to start to capture your dreams. This might look like setting an intention to remember your dream and rise earlier. It might be being more aware when you wake to use the bathroom. In any case, write down whatever you do remember, even if it isn’t much. Try voice recording on your phone or keeping a notebook by your bed or in the bathroom. INCUBATE ANSWERS. Before bed, write a question you are seeking an answer to. Ask your dreams to help you answer it. This helps set the tone for what you want your dreams to bring up.WORK WITH YOUR DREAMS. You don’t have to be a walking dream dictionary to find meaning in your dreams. Start by noticing how you feel when you wake from a dream. What do you notice? What is getting your attention? What associations do you have from your current or past life?...

“You get to be who you are. I get to be who I am. And I can trust that in myself and know that there are a million ways to do it because there are a million different ways that we're all designed.” –Jackie JohnstoneSkeptical of Human Design? Think it’s too woo? Certified Human Design for Business Consultant, Jackie Johnstone was too, even now, she says it could all be bullshit — but it can be useful too. If you’re looking for decision making to feel easier, to get out of your own way, check out Human Design.When you first look at your chart, there are all these numbers and lines and shapes and colors. You want to know what they mean? And there’s more information on the side. It’s easy to get overwhelmed or get lost down a rabbit hole. We’re here to talk about how to make it something that actually helps you.Jackie describes Human Design like an onion — you can learn and take it layer by layer. And start to implement it.We talk about: How understanding Human Design can help teams work better togetherOur bodies holding wisdom to help guide us to the right decisionThe different ways we feel or sense what we wantExperimenting with decision makingDifferent variables that can affect how you “trust yourself”Using Human Design in marketing and business decisionsABOUT JACKIEJackie is a certified Human Design for Business Consultant, Subconscious Transformation Coach and Breathwork Facilitator (and classic Manifesting Generator who can't pick just one!). She helps passionate business owners get their message out into the world in a way that's satisfying and successful -- and works with their unique energetic blueprint. Jackie is a recovering overthinker who is constantly blown away by the wisdom in our bodies. She describes herself as a weirdo at the intersection of "woo" and science. Of magic and practicality. Of intuition and strategy. (And loving every minute of it.⁠)LINKShttps://www.jackiejohnstone.ca/https://www.instagram.com/jackiejohnstone/A Plain English introduction to your Human Design: https://www.jackiejohnstone.ca/decodeHuman Design 101 with Megan SeamansDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action — instead of getting lost down the rabbit hole of research or learning. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:START WITH YOUR CHART. Start by getting your chart. It may look overwhelming, but you don’t have to figure it all out at once. Pick one layer of the onion to start with, maybe your type, maybe your authority. And remember, you can focus on you — you don’t have to learn all the types or all the kinds of authority.EXPERIMENT WITH DECISION MAKING. Once you know a little about your Authority, or the way you make decisions, experiment with it. Notice when you rely on logic instead of how you feel. Notice what happens when you approach decisions in different ways.START WITH HOW YOU FEEL. In the FLOW system, we start with how...

“What if you honored your flow, you honored what felt good and it unfolded better than you even imagined.” –Megan SeamansNeed more ease? Human design shows you how your energy is designed to move with the most amount of ease. I’m so excited to talk to Life & Energy Coach Megan Seamans about Human Design and how you can use it to be the must “you” version of you.We start with the basics: the five Human Design types. Projectors are guides. Generators are doers. Manifesting generators are multi-passionate movers. Manifestors are bold disruptors. Megan gives examples of what all that looks like. Your type is one of the first things you look at when you have your chart done. (See link for how to get that done.)Beyond your type your chart shows you how you are designed to make decisions, where your opportunities come from, your strengths, and how your energy moves through your body — and more.We talk about: How you make decisions and listening to your inner voiceGetting your chart done and where to start with itNoticing what’s worked for you in the pastGetting back into alignment when you feel stuckRecognizing old stories about who we are and adapting to a new way of understandingUnderstanding relationship dynamics through Human DesignABOUT MEGANMegan Seamans is a certified Life & Energy Coach who helps big hearted humans create success without the stress of comfort zones, people pleasing, or burnout getting in the way. She teaches clients how to integrate their Human Design so they can balance out into life on purpose.After helping hundreds of humans around the globe, Megan’s been named the Clarity Queen as her coaching helps crystallize their vision into reality, with no overwhelm required. Centered on ease, she loves holding space for clients to get unstuck and finally live their extraordinary stories.LINKShttps://www.meganseamans.com/purposebydesignhttps://www.meganseamans.com/hd-chart/https://www.instagram.com/meganseamans/https://www.facebook.com/MeganSeamansCoaching/ DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Sometimes action gets a bad rap. You can be kind to yourself. You can practice being AND doing, but for change to happen you have to take steps. The way we take care of ourselves is making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. Pick a Doable Change that resonates with you the most to start from. Here are three Doable changes that we chose from this conversation.GET YOUR HUMAN DESIGN CHART. The first step is to get your chart done. You can do this online. Identify your type, your authority, your profile and your channels. You don’t have to know what it all means, but start with knowing these pieces about yourself.EXPLORE ONE PART OF YOUR CHART. You don’t have to learn it all at once. You could read more about your type or your authority. Order a book, search online, or schedule a call with a Human Design specialist. Remember, your goal is to learn more about yourself — not get all the details of Human Design firm in your head.HOW CAN I LEAN...

My wish for you is that you find pockets of real deep rest and restoration and relaxation and growth this summer. It's what I'm doing too! On this episode I talk through some powerful things to get curious about — your future self bucket list, you "now" natural rhythms, using oracle cards, journaling (through art or writing or both). Listen in, and don't forget to download the activity guide at https://plansimple.com/summer.

“You are going to be out of your comfort zone, so just embrace it.” –Leslie DanfordDon’t see the product you want on the shelf? What if you create it? That’s what Leslie Danford did. She’s a nutrition junkie with a corporate background in beverages and consumer products. In 2020, when her job disappeared, she started fiddling and founded Vitaminis.One of the first things Leslie did was hire a babysitter. With four kids at home, she needed the dedicated time to do the work of starting and running the company. That gave her time to do interviews and play with ideas before investing more in a beverage formulator.Her initial product idea had to do with gut health, but she was launching during covid and what everyone wanted was something for immune health, so she started there. Her interviews — market research — helped her find the right product to lead with.We talk about: how she moved in and out of corporate while she launched her businessmixing her passion for clean food with her professional experienceknowing when to call in help and how she found itsome of her yummy, healthy product optionsshifting from an online presence to retail sales and what that entailsthe growth outlook for her businessABOUT LESLIELeslie Danford, founder and CEO of Vitaminis, a clean-label functional food and beverage brand. She has always been passionate about nutrition, but she is not a foodie. For her, it's like a math equation, and it's important to cover all of your nutritional bases. In 2020 she combined her personal interests with her formal business training to launch Vitaminis. Previously she worked in beverages and consumer products at large corporations. She earned her MBA from Harvard University and her BA from the University of Chicago.LINKShttps://vitaminisbrand.com/Instagram @vitaminisbrand LinkedIn Leslie DanfordDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:GET CHILDCARE. If you have young kids at home, childcare, even a few hours a week, makes a difference in your business and even your selfcare. See what happens when you invest in a few hours (or more) for yourself.DO MARKET RESEARCH. Set up conversations with people you know or friends of friends or people in groups you are in who are potential customers. Ask them questions to help them see which of your ideas have legs. It may not be what you think, but when you respond to a real need, you have a stronger start. TAKE THE NEXT STEP. Sometimes things don’t work out. Instead of quitting, try taking a break. See if you get a new perspective. Take the next step, even if you are discouraged or not motivated. The next step, even if you aren’t sure about it, may move you in the right direction or help you see what you should do next.

I used to find that I would have a strong idea of what summer “should” feel like. Then there was the reality of juggling work, family and summer. This summer the I decided to think about it differently. This episode is a piece of that.

“People need tools to help them put together a plan to care for their loved one. They also need to get really good at asking for help.” –Sammie StephensWe’re not prepared to become the family caregiver for our parents. Yet so many of us are thrust into that role. How can we be more prepared? How do we handle this challenge?Sammie Stephens, an adult-geriatric nurse practitioner, who works with caretakers and has experienced that role herself, says it starts with conversations we aren’t good at having. Often these happen as a result of an event, like someone breaking a hip.Caretakers need to set boundaries around their time and what they can do, especially because they are often juggle so many other things, including children, businesses and more. But often, what they need first, is a plan. Sammie helps us navigate both in this conversation.We talk about: what you need to have in place legally to be able to get medical information to advocate for your loved oneusing tools like CaringBridge to communicate what is going on and how people can helptaking care of your own health/body and using available resources so that the burden is not all on youplanning and budgeting for the cost of careadvance care planning and understanding what your loved one wantssetting boundaries, assessing needs, and building in self-careABOUT SAMMIESammie Stephens is an Adult-Geriatric Nurse Practitioner with over 20 years of experience inboth the clinical and administrative side of healthcare. She has a Master of Science in Nursing from Walden University and a Bachelor of Business Administration from New Mexico State University. She is also a graduate of the Real Balance Global Wellness Coach training program.In 2015, Sammie established a health coaching program for a Level II Trauma hospital inWyoming. The program aimed to improve health and decrease burnout risk for employees. Thefollowing year, she played a key role in developing an integrative health clinic at the samehospital. The clinic focused on helping community members reduce the risk of heart disease,diabetes, and stroke.More recently, she served as a Nurse Practitioner for seniors, providing compassionate care topatients in various locations including skilled nursing facilities, assisted living facilities, andprivate residences. In 2022, Sammie started Vivac Health to help family caregivers understandand navigate the healthcare system so their loved ones can get the care they need.LINKShttps://vivachealth.com/about/https://www.linkedin.com/in/sammiestephens/Navigating Your Life and Caring for Aging Parents  with Courtney NaltyUnsharing with Kamini WoodsDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Sometimes we don’t act because we’re emotionally stuck or because the change seems so huge. Change comes from action. Even a little shift can make a difference, especially when you keep making those micro shifts. Choose one of these doable changes that piques your interest or resonates with where you are — and roll with it. Here are three Doable Changes from this conversation:DEFINE BOUNDARIES. Think about where you are in your life right now. What other responsibilities do you have? How is your own health?...

“Don't be afraid to ask for help, whether it's paid help or friendly help, ask for help.” –Courtney NaltyAre aging parents one of the things you’re balancing right now? Or maybe you see coming? So many people in FLOW365 are balancing caring for parents along with kids, their own health, their business ... and it’s hard. Courtney Nalty wants to make it easier.Courtney Nalty, is the founder of Generational Support and the creator of The Caregiver Toolbox, which helps people get ready for something a lot of us don’t want to think about — caring for our parents. We’ll talk about ways to prepare to make it more easeful — and things you can do if you are already in the thick of it.If you google aging in place on, you're going to be inundated with ideas and solutions. Getting advice from somebody who has done the research already, who can guide you, can smooth the way. Then a really important place to start is with what your parents want.We talk about: How elder law attorneys can help you, having power of attorney before an emergency and having copies of the paperworkSafe house checks and medication managementStarting conversations about what your parents want by talking about what you would like later in lifeSpecific challenges related to a hospital dischargeKnowing who to talk to when it comes to bank accounts, stuff, homes, and moreDealing with dementiaABOUT COURTNEYCourtney Nalty is a daughter, wife, and a mother of three. She gets the need to find time for everyone and give the best support to all. Courtney spent 11 years working in a retirement community in many different roles. She  also helped care for her father when he was fighting cancer. Courtney knows caregiving takes time, research, education, and even a little trial and error, and she’s here to make life easier for others navigating generational support in the 21st century. She’s the creator or The Caregiver Toolbox, which helps people gain knowledge and confidence while reducing stress in caring for a loved one. LINKShttps://generationalsupport.com/The Caregiver ToolboxDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Sometimes we don’t act because we’re emotionally stuck or because the change seems so huge. Change comes from action. Even a little shift can make a difference, especially when you keep making those micro shifts. Choose one of these doable changes that piques your interest or resonates with where you are — and roll with it. Here are three Doable Changes from this conversation:START THE CONVERSATION. One of the first steps is finding out what your parents want. You can ask directly, but if your parents are reluctant to talk, try one of these techniques: Using a checklist or workbook — try just leaving it on the table and seeing if they start filling it in or talking — is one way to get started. Another entry to these conversations is talking about your own wishes for your late / end of life. Remember, this isn’t a one and done conversation.GET ORGANIZED. Do your parents have power of attorney, living wills, and final wills in place? Do you have copies of them or know how to access them? Do you know your parents’ accounts and passwords? Do you know their doctors, health conditions, medications? You don’t have to gather everything at once, but it can be helpful to start collecting this information if your

“Not only are you putting good into the world, but it feels good too.” –Jenn KleinAre you an overgiver? Women can get into a position of over giving or giving in a depleting way. How can we navigate giving in a better way? I’m talking with Jenn Klein about the benefits of generosity and volunteering — and how to make that a rewarding part of a busy life.We talk about the helper’s high and the health benefits of giving. We also look at volunteering as a couple or a family. Jenn reminds us that volunteering can be a form of self-care, a way to fill your cup, not drain it.We talk about: The boomerang nature of givingWorking with organizations and being intentional about putting kindness into the worldGiving three ways — time, treasure, talentABOUT JENNJenn Klein is a world-class and highly respected nonprofit fundraiser, author of the book Giving Is Selfish, speaker, coach and a proud mother of two boys.For more than 18 years, Jenn has helped nonprofits grow through best fundraising practices and strategies. Jenn also coaches individuals to make healthy lifestyle choices, which, at their core, include giving to charity.Jenn is on a mission to share the benefits of generosity, not just for others but also for yourself and our world.LINKSWebsite: https://youareaphilanthropist.com/Instagram: https://www.instagram.com/_jennklein/Facebook: https://www.facebook.com/youareaphilanthropist/LinkedIn: https://www.linkedin.com/in/jennkleincoach/DOABLE CHANGESEven though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Here are three Doable Changes from this conversation:ASSESS HOW YOU FEEL ABOUT GIVING. Sometimes we get on a board or volunteer for an event and start to feel drained instead of filled. It might be the wrong work or the wrong time in your life. Get clear on how your volunteer hours make you feel — which things excite or energize you? Which do you dread? Knowing this can lead to change.DECIDE WHAT YOU HAVE TO OFFER. You can give your time, your talents, or your treasure. What do you have to offer? How can it serve a cause you feel passionate about?PUT KINDNESS INTO THE WORLD. Maybe this isn’t a time in your life when you have a lot of time to give. You can still put kindness into the world without a formal or ongoing volunteer gig. Offer smiles or compliments. Send a thank you note. Hold a door. Offer to help a neighbor with a task you see them struggling with. Try building a little more kindness into your day.

“You have to market twice as much as you think you do, which is why simplifying really is important.” –Christine McShaneTired of feeling frenzied and behind on marketing and sales? Copywriter and content marketing strategist Christine McShane is going to help us make a summer content plan so we can stay calm and sane all while connecting with and selling to our people.You don’t have to be an annoying telemarketer. You don’t have to send spammy emails. You do have to market your business. That starts with getting back to basics and getting really clear on who you serve, what they need, and how you help.You don’t have to do it all. You shouldn’t do it all — that’s a route to burn out. Christine suggests choosing three channels and explains how to choose based on your business model.We talk about: What gets in our way when it comes to marketing and how to shift our mindsetDecision fatigue and how to make good decisions less oftenUnderstanding the seasons of your business and of your client businesses and how to scale back in the summerRepurposing popular contentNoticing what you open and like to read, thinking about what people want when you show up in their inboxWays to actually get it done.ABOUT CHRISTINEChristine McShane is a copywriter and content marketing strategist that believes just like great cooking, you’ll get the best results with simple and high quality ingredients.  If you’re a mission driven personal brand, marketing can feel exhausting or confusing. But the best part is that you’ll get the best results if you show up as yourself.  Christine creates content strategies for service based professionals and even writes the content for them. She also writes their website copy and sales funnel copy to have genuine and effective conversations with dream clients.LINKSchristinemcshane.comPower of 3 Content Marketing trainingDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:GET BACK TO BASICS. Ask yourself and get really clear on: What am I trying to accomplish in my business? Who am I trying to serve? Why am I different? How do I get in front of those people that I want to serve and show them how I'm different and show them how I can make their lives better, whether it's solving a pain point in their lives or bringing them some joy or helping them achieve a dream or a combination of the three.CHOOSE YOUR CHANNELS. Where will you show up? Choose three channels: email, podcast, Facebook, Instagram, YouTube, TikTok, Pinterest, FB group or other networking space … You don’t have to be everywhere. Choose places you like to be. Choose places where your ideal clients or customers spend time.NOTICE WHAT YOU CONSUME. Which emails do you always open? What podcast do you never miss? Whose content do you love? While you will have your own topics, your own voice, and your own rhythm, you can learn from what engages you. It’s also a good reminder to help you get out of the mindset that people will get tired of hearing from you or that marketing is always

As you may have heard, May was my birthday month, and I have a habit of celebrating my birthday month. On this minisode, I talk through what happened, what did not, and what I learned along the way. May was nothing like what I planned, and it far exceeded my expectations!

“I get to be the creatrix, the creator, of my own life and my own experience.” –Sil ReadBeing human is a hero’s journey. Are you ready for yours? I’m so excited for this conversation with my mentor Sil Read in this special birthday episode about stepping into the next part of your life.What is it about midlife? Life is a constant cycle of death and rebirth, and midlife is more intense because you've got the time element. You realize it isn’t infinite. Other parts of your life may be changing.For you to rebirth yourself — and you get to be the creatrix of your life — some part of you has to die. You can choose to slow down time and honor the transitions and the change.We talk about: The power of retreatsShowing up with crone wisdom and beginner’s mindHolding oppositesStages of maiden, mother, crone, and being with the wisdom of the crone even if we aren’t there yetTrusting the process and that a new life will welcome you outside of the chrysalisWhat we can discover from symbols and archetypesABOUT SILSil Read is a mother, author, teacher, and a coach for women. She is proud to call herself an elder. Sil brings 40-years of experience working with women to her coaching and teaching: experience as a nurse practitioner, psychotherapist, and workshop leader. Sil graduated from Brown University where she majored in Women's Studies. She studied with the renowned Jungian author and analyst Marion Woodman for two decades and graduated from Woodman's BodySoul Rhythms training in dreamwork, archetypal psychology, and the art and science of listening to the wisdom of the body. Sil loves guiding women in reclaiming rejected parts of themselves, so that they can experience their wholeness and, therefore, a more conscious and authentically lived life.LINKSSil’s Site: https://www.silread.com/On the PlanSimple Podcast: From the Inside Out with Sil ReynoldsMothering with Sil Reynolds The Heroine’s Journey with Kristin HanggiDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens. But here's the thing: when we have a goal, a wish, a desire bubbling up in us, it can feel really huge. Sometimes we stop ourselves in our tracks based on how huge our desire feels. Change needs action, but it doesn't need huge action. When we focus on the next step, the next Doable Change that we can integrate into our lives, we don’t get stuck and we create momentum. Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change. Here are Three Doable Changes from this conversation: HOLD OPPOSITES. You can hold an inner or outer conflict quietly instead of trying to resolve it quickly. Start by asking yourself: What opposites am I holding today? Holding that conflict can help birth the new. Start with identifying your opposites...

“Part of my mission is to teach women business owners that it's so empowering to be able to look at and know your numbers.” –Sara FinsNot a numbers person? Uncomfortable with money? Let’s make it easier and something you actually do. I'm really excited to talk with Sara Fins, a financial coach and retired CPA. She has experience as an accountant in corporate and gets the needs of entrepreneurs from a decade of running her own health coaching practice. So many of us are triggered by financial things because of money stories we picked up when we were younger. Sara explains how to use triggers to help us actually take action around our financial lives.We talk about how to really keep it simple while getting more comfortable with money. If you’d like less of a panic and scramble at tax time, if you’d like more confidence about your financial situation, and to actually start attracting more money, this conversation is for you.We talk about: Having a financial accountability buddyStarting by paying attention and actually looking at what’s coming in and out of your businessWhy having separate accounts for business saves you time and headacheCreating a good-better-best money plan Making a habit of paying yourself — even in the beginningCreating your own financial checklist — where to check when you track revenue or expensesABOUT SARASara Fins is an expert Financial and Certified Health Coach and retired CPA who spent over a decade as an accountant in the corporate world and a decade running her own health coaching practice. Now she blends her accounting background and entrepreneurial experience to help other solopreneurs manage and master their business finances with ease.Through her private coaching programs, workshops, and her signature course, “Easy Business Bookkeeping,” Sara helps small business owners feel confident managing their business finances so they can save time, stress less and keep more of the money that they earn.When Sara isn’t working with clients, you’ll find her hanging out with friends and family or curling up with a good book in her Long Island, New York home. She loves to travel and see the world and her favorite place to relax and recharge is at the beach.LINKSwww.sarafins.comhttps://www.facebook.com/easybusinessbookkeepinghttps://www.linkedin.com/in/sarafins/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:PLAN A MONEY DATE. Pick a regular time to look at your accounts. See how much money is coming in, when, and now. Notice where money is flowing out and how much. Any tracking you do will flow out of starting to pay attention. Paying attention will help you make better decisions and scramble less at tax time.SEPARATE ACCOUNTS. In addition to being a good business practice for tax purposes, you make your own life easier when you keep your business accounts separate. You know that expenses from your business bank account or on your business credit card are for business. If you don’t have separate

“Motivation is great, but habits begin with taking action.” –Patricia van EsscheYou deserve to be fully present. Yes, even if you are parenting or caretaking for aging parents. I asked Patricia van Essche, pilates instructor and artist, about why we might want to check out pilates during perimenopause. Her response is about more than exercise.Let’s start with exercise. If you are looking for a 10-minute workout, pilates is not it — but it still might be for you. We have so many things promised to us in short bursts of time, but some things (most things) take longer. Pilates can help your back and your posture. The breathwork is powerful and beneficial for the body.Patricia also talks about community and connection with pilates — and the power of showing up for yourself. We look at how to start a habit, how Patricia’s clients managed to start a habit with pilates — even juggling a lot and needing 50 minutes for a class.We talk about: How parenting shifts but doesn’t end as you kids get older even into adulthoodWriting down the thing you want to do and your planHow habits start with action and how we start slow and buildHaving somebody hold space for your commitment Reinventing yourself at any ageSetting aside time each week for the things you want in your lifeABOUT PATRICIAPVE is a bon vivant as well as an accomplished artist and illustrator. Whether it be a portrait, house or lively scene, her colorful, effervescent images are always fresh and whimsical. PVE perfectly captures "Artful Living" a well lived and celebrated lifestyle.From her hilltop studio aerie, Patricia van Essche, better known to her clients, fans and followers as PVE, creates illustrations and art pieces which depict a celebrated lifestyle of colorful and chic homes, pets, events and more. Whimsical, lively illustrations are the centerpiece of PVE’s artistry; which includes capturing favorite moments and images; design collaborations; creative commissions; enthusiastic consulting with entrepreneurs… and blogging about it all. Call on PVE to add art, color, beauty to your life and turn an image of what you love into a commissioned work of art to be cherished always.PVE was born in Louisville, Kentucky into a talented, entrepreneurial family which led her to attend the University of Cincinnati’s renowned College of Design, Architecture and Art where she studied Fashion Design. PVE was drawn to live in Manhattan and traveled the world as a designer and design director for fashion’s elite Ralph Lauren, Calvin Klein and Liz Claiborne brands. PVE debuted PVE Design, a showplace for her own art, inspiration, and creativity. As an accomplished artist and illustrator, she has worked for numerous private commissions as well as with exclusive clients including J. McLaughlin, Secrets Gourmet, The Park Avenue Fund, The Princess Grace Foundation and Lava Barre. PVE lives in Westchester County, New York.  PVE is devoted to living artfully.  PVE is currently teaching Pilates at Club Pilates in Ardsley and Scarsdale. Patricia inspires others to find the joy of art and wellness.LINKSPvedesign.comInstagram @PVEDesignDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a...

“We can't go through menopause correctly if we have too much stress. This is a natural process, but a lot of our current societal stuff interferes with this natural process.” –Ana StauchWhat does it really mean to get healthy? I’m not talking about scheduling your mammogram and colonoscopy (though that too). What can you really DO and who can help us through that? I’m so excited to talk with Ana Stauch, a nurse practitioner who helps women navigate perimenopause and midlife health.Ana talks about four pillars we need to tend to for health: nutrition, sleep, movement, and connection. Some of those look different as we age. We need more protein. We need to prioritize sleep. We need movement that helps build muscle.We don’t need to overcomplicate it. There is a lot in our lives that may seem to make it hard, but you can give yourself permission to prioritize the things you need to do for your health.We talk about: The deep toll stress takes and why we need to get serious about itFinding a healthcare provider you like and trust (and a tip for finding one)Experiencing a similar symptoms to puberty — but not being able to just slam the door and retreat to our roomTransitions and stepping into our purpose at this stage of lifeThe four pillars of health — one is connectionWhat labs can tell you if you dig deeper than the normABOUT ANAAna Stauch is a nurse practitioner from Jacksonville, Fl. She has helped thousands of women navigate hormonal changes and improve their health over the past 24 years. She opened her primary care practice — A New Way Healthcare — in 2018 and more recently developed a program called New You which guides women through midlife addressing hormones, holistic health and self development. She is also the medical advisor for Radiate Wellness Products. Ana is Level-1 certified in Functional Medicine and a member of the National Association of Menopause Society.She lives in Atlantic Beach, Fl with her husband and three sons, two of which are away at college. She enjoys practicing yoga regularly, walking on the beach, reading, traveling and is currently in her own perimenopause journey!LINKSanewwayhealthcare.com/newyouradiatewellnessproducts.comDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. We tend to overcomplicate things. Doable changes are small actions that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Keep it simple. Keep building. Here are three Doable Changes from this conversation:KEEP IT SIMPLE. Get quiet for a minute and your gut and your intuition know exactly what you need to work on first. You know that maybe six cups of coffee or drinking two liters of soda isn't a great idea. You know if  don't do any movement most of the day. You know if you go to bed too late every night. Write down whatever comes up. You know what you should work on. Then keep it simple. Park further away from the door. Cut your coffee in half. Once you’ve made an adjustment you can take stock again and make another shift.FIND A PROVIDER YOU TRUST. This is huge, and it can be hard. You can ask friends for recommendations. You could ask a compounding pharmacy for provider recommendations if you want providers who might think outside the box a little more. You can look for people who...

May is my birthday month. For the past few years, I’ve been making a plan for the month that gives me lots of little wins, so by the time my birthday rolls around, I feel super celebrated… by me! In this episode, I’ll take you behind the scenes of my plan, and give you some questions you could ask yourself. If you want a birthday planning sheet, send us a DM on Instagram that says “birthday plan”, and we’ll get it to you.

“When you take the focus off of the weight and focus on the habits, it's amazing how your body changes.” –Krystal TaylorExercise is not a chore. So many of us look at exercise as a thing we have to do to transform our body or maybe to improve our health. But what if we switch that up? Krystal Taylor is a certified personal trainer who realized that the real transformations were about changes in energy and confidence.That isn’t to say that you won’t see changes in your body, but things shift when you change your focus. And for people who are exercise-phobic, think about movement. There are lots of ways to move your body.What do we do so that we can keep being active in our 70s and 80s (and beyond)? How can we really build an exercise habit?We talk about: Focusing on habits like water, sleep — but one at a timeCreating a realistic plan that you can be consistent with instead of burning yourself outNot restricting yourself when it comes to food—especially carbs—and accepting foods are part of your plan (not a cheat food or cheat day)What an accountability partner can do for youSimple ways to add more movement to your dayBeing kind to yourself and focusing on the why not the howABOUT KRYSTALAs a Certified Personal Trainer, Krystal Taylor has helped hundreds of people who are on their journey to a healthier lifestyle. She doesn’t believe in fad diets, but instead in adopting a healthier lifestyle. The change happens with your mindset first so that’s her focus.As a former Adjunct Professor and Corporate Trainer, Krystal has always had the desire to educate people. While she enjoyed those jobs, she realized her passion was to help people get healthier and look better. So she decided to merge her training skills and love for fitness to be able to provide the best programs she could for her clients and gain specializations in Fitness Nutrition and Weight Management.She offers virtual training programs (meal and exercise), unique fitness products (playing cards), and consultations.LINKSwww.fitnessisnotagame.comF* The Scale: Don't Let A Number Weigh You DownYouTube @FitnessIsNotaGame Facebook  @FitnessIsNotaGame DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:MAKE A REALISTIC PLAN. When you get overly enthusiastic and decide to work out every day … you’re likely to burn out and quit. When you are realistic about how much you are ready to add in for your body and what you can fit into your schedule, you are more...

Feminine Productivity is a new way to navigate time. Most of the stuff in the time management world was created by men. I’ve got nothing against men. I’ve got nothing against great time management books. And very often the people who are writing this information have dinner waiting for them when they get home. As women, we hold so much —  kids of all ages (cause they don't stop needing us as young adults), careers, the changing landscape of our bodies, aging parents, homes that need attention, vacations, breakfast, lunch and dinner, often for not just us.Listen in to learn how Feminine Productivity is a way forward.

“I've learned to really just start to give myself permission to live a really good life.” –Linda PerryAre you stuck in the shoulds? So often even when we have a vision, it isn’t ours — it comes from the outside. When Linda Perry started asking “Is this the life I want to be living?” and pushing back against beliefs that had come from outside it led to enormous change.Linda is a mindset coach, and I’m excited to talk to her about making a vision a reality. The first step is to give yourself permission to put something on paper … and allow it to change. Linda recommends putting on your experimentation hat.Don’t worry about the how. Linda calls “the how” the killer of dreams. We need more clarity about the what and the why.We talk about: Releasing beliefs that keep us from what we want, like I don’t deserve a vision, I can’t reach a vision, if I try I’m going to lose everythingCreating a list of wantsChoosing to act now, not someday, how to claim time, and what happens when you doBeing in integrity with ourselvesLetting go of gold stars and owning your self-worthShadow work and how it helps usABOUT LINDALinda Perry is a mindset coach & business strategist who works with individuals, business owners and their teams become more self-driven and move toward 7-figure success. So many people get stuck on a plateau and don’t know how to move forward, Linda uses a mindset first approach to support  individuals and teams to tap into their core motivations, strengths and frees them from their blocks so they can soar past 7 figures. She is also a recovering attorney & copywriter and uses her skills of persuasion to show business owners how to make the impact they desire. Linda works with clients through her private coaching, group courses and workshops. She is also the lead business instructor at Levin Life Coach Academy where she teaches new coaches how to build a thriving coaching practice.LINKSlindamperry.comThe Top Three Blocks Keeping You from Getting to Six Figures and BeyondInstagram @Linda.m.perry LinkedIn @lindamperryDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:FIND YOUR VISION. Go ahead and write your vision on paper. You don’t have to figure out how to do it. You don’t even have to stick with it for the next 5 years, but write down what you want. Then ask: Is this really what I want — or is what I think I’m supposed to want? Keep experimenting until your vision feels clearer and more from the inside.CLAIM 5 MINUTES. Choose something you want to do and put 5 minutes on the calendar for that thing. Do the thing for 5 minutes. Do it every day for a week. Do you want to keep going? Do you want more time? Notice what happens to time and your ideas.HOLD YOURSELF IN INTEGRITY. We’re often good at being in integrity with others, but not with ourselves.Identify

“You can actually speak up for yourself with poise and grace and kindness.” –Amy Green SmithCan you be compassionate and assertive at the same time? I’m really excited to talk with Amy Green Smith about self-empowerment and how she stopped being a people pleaser.Don’t think you are a people pleaser? We go beyond the idea of people pleasing being something a timid wallflower does. Any time we alter who we are in order to gain favor from another person or party at a cost to us is people pleasing. Sometimes we people please to stay safe. It’s important to see where people pleasing is keeping us safe and where it is stealing our joy.We don’t always have to be disrupters. Sometimes we just want to be ourselves. The middle path can be messy, but it’s possible to stand up for ourselves without anger. We can communicate without yelling and screaming or biting our tongue all the time. We talk about: Taking up equal space with people with different ideasSetting and holding boundaries around challenging areas in relationshipsHow to live life according to what you want, not other’s demands Recognizing and feeling dichotomous feelings and not falling prey to guiltGoing back to your internal compass and checking your intentionQuestions to ask to find your truthABOUT AMYAmy Green Smith is a certified and credentialed life coach and hypnotherapist, masterful speaker, and personal empowerment expert. Amy uses her roles as coach, writer, podcaster, and speaker to move individuals to a place of radical personal empowerment and self-worth. With acute focus on helping people “find their voice”, she is highly sought after for her uncommon style of irreverence, wisdom, and humor and has been a featured expert in Inspired Coach Magazine and on Fox 5 San Diego.LINKSWebsite: https://amygreensmith.com/Instagram: https://www.instagram.com/heyamygreensmith/LinkedIn: https://www.linkedin.com/in/heyamygreensmith/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:CHECK YOUR INNER COMPASS. You will get a lot of feedback from other people, and it’s not helpful. When you are feeling bad about how people react to something you say or do, return to your inner compass and check your intention.FIND YOUR TRUTH. Use this three prong question to find your truth in any situation. Ask: What are the facts of the situation? What am I making up? What else could be true? SET A BOUNDARY. Boundary setting is not easy. It takes time and energy, but it is an important step to living the life you want to live and giving up harmful people pleasing. Start by getting really clear about what you will and will not tolerate. Then communicate that firmly and with compassion.

Imagine you have a big puzzle to solve. It's so big that it might feel overwhelming to finish it all at once. So, instead of trying to put all the pieces together in one go, you decide to break it into smaller parts — so smart!That's what a 90-day plan is like! It's like breaking the big puzzle (a year)  into smaller puzzles that you can solve one at a time. In this minisode, I dive into why this is such a win for women.Here's why it's super cool:Less Scary: Just like solving a smaller puzzle feels easier, focusing on smaller goals for 90 days makes big goals feel less scary.Flexibility: 90 days provides enough time to make significant progress, yet it's short enough to adjust your plans based on changing circumstances or feedback.
Easier to Focus: When you know you have 90 days to finish something, you can focus better because you don't have to worry about what will happen far in the future. As some, we hold so much.  Achieving goals within a shorter time frame boosts motivation and confidence, encouraging you to continue working towards your long-term objectives.Feels Like a Game: It's like playing a video game with levels. Each 90-day period is like a level. When you finish one level, you feel awesome and ready to tackle the next one. Learning to Plan: You learn how to make plans and stick to them. This skill is super important because it helps you achieve your dreams, just like beating levels in a game gets you closer to winning.Makes Big Goals Possible: Sometimes, big goals seem impossible. But when you break them into smaller pieces with a 90-day plan, you realize that every step gets you closer to your big dream.
Evaluation and Adaptation: At the end of each 90-day period, you can review your progress, evaluate what worked and what didn't, and make adjustments accordingly.
So, a 90-day plan is like your secret weapon for making big dreams come true, one small step at a time!

“By conciously choosing foods, you are not only fueling your body but also honoring its needs.” – MiaBringing more feminine into your day isn’t about doing more. It’s about how you do what you do. It’s about support in what you do. More feminine in your day brings more balance and ease.When you are used to the masculine — to pushing through, to doing all the time, to a focus on efficiency and what you did not how you felt — things might feel hard. Some of the same things can feel easier, calmer, or more joyful when you bring in the feminine.In the first episode about feminine productivity, I explained a new process for planning that takes into account intuition, how you feel, and visioning. In the last episode, I show you to weave the feminine into your business. Today, let’s look at how to weave it into your day-to-day.If you are juggling a bajillion things and think this can’t work for you, I promise it can. I’ve used this process myself for years and taught it to hundreds of women who are doing the things they said were important to them and feeling good at the end of each day. I’ll teach you a new way to plan and love your day today in the free workshop Take Control of Your Day.7 Simple ActionsThese simple actions can shift the energy or your mood, support you, and help you tap into your intuition. They can happen in a few minutes and some even while you are doing something else.1. Start the day with gratitude. Gratitude is a way to center. It’s a tool we can use to lift our vibration before making a choice. It leads to different choices. Starting the day with gratitude is like setting the foundation for a beautiful house; it provides a sturdy base upon which to build the rest of your day.2. Support your body. This is an act of love and the feminine leads with love. Choose what you will feed yourself and how you will take care of yourself. By consciously choosing foods, you are not only fueling your body but also honoring its needs. Choosing nutrient-rich foods that nourish your body from the inside out can have a profound impact on your energy levels, mood, and overall well-being. Similarly, how you take care of yourself physically—whether through regular exercise, adequate rest, or practicing mindfulness—reflects your commitment to prioritizing your health and vitality. When you support your body, you are sending a powerful message of love and appreciation to yourself and laying the groundwork for a great day.3. Pull an Oracle card. Oracle cards are a powerful tool for tapping into intuition and gaining insight into various aspects of life. By pulling an Oracle card, you invite a moment of reflection and connection with your inner wisdom. These cards often carry symbolic imagery and messages that can provide guidance and inspiration for navigating your day.4. Leave space in your calendar. In our fast-paced world, it's easy to fill our calendars with endless tasks and commitments, leaving little room for spontaneity or self-care. By intentionally leaving space in your calendar, you create opportunities for rest, creativity, and magical moments. Embracing this openness allows you to flow with the rhythms of life, rather than constantly pushing against them.5. Ask for help. Doing everything alone is baked into the patriarchy, and somewhere along the line many of us came to understand this as we are doing it better if we can figure it out. This is just not true. The feminine likes a village. When something comes up that you can feel yourself tensing up, ask “who not how,” and see what pops in. Many of us tend to lean on one person for everything. A big part of what we will do in our...

“I check in with my intuition before I plan for anything.”–MiaWhen you think about the qualities that go into building a successful business, things  like strategic thinking, self-discipline, decisiveness, efficiency, focus might come to mind. When I asked Chat GPT to give me the top attributes of masculine energy, these were all on that list. When I asked Chat GPT about the top attributes of feminine energy, some of the words that stuck out to me that have been most important in growing my businesses are intuition, flexibility, reflection, desire and belief.There’s a lot of masculine energy that comes into building a business, but today I want us to consider how we can bring the feminine energy into our businesses and lives. It’s not that masculine energy is bad, but many of our systems and structures are infused with a lot of negative masculine. Even if they contain positive masculine attributes, we need more balance with the feminine. We need both masculine, but many of us were taught, or see around us, all the masculine stuff, and do not value, or even learn, the feminine pieces. We will be officially launching the Feminine Productivity course soon that helps you bring more feminine energy into your business and day. For now I want to share more about implementing in a new way in your business. I’m going to use the example of how I weave feminine into building a course, but what I share will work for any goal — filling your private practice, writing a book, growing your social media, landing a new big client.Listen to those kind, gentle intuitive nudges.If we can listen to our intuition, we have found our path to a result. The feminine is subtle, sometimes quiet. She is waiting for the right time, not because she is scared, but because she is wise and just knows. She grows to the rhythm of her seasons.Three years ago, I dreamt about the name of the course, Feminine Productivity. I loved it. I knew that was the name the second it rolled off my tongue. I bought the url. The same knowing that delivered the name, kept telling me not now whenever I sat down to write. I did not always listen. I made a workshop with the name. It was our least attended ever. I forced myself to write, but no new words came.Then a few months ago, at a retreat, I started getting whispers of what to include. I matched the whispers with extra time to capture them, and more extra time to be quiet enough to hear.A week or so ago, I was questioning what I was doing up so late writing. The behavior looked similar to a hustle and push mentality that has not resonated in a long time — but it did not feel that way. Instead, I was filled with excitement and purpose. I felt an internal urgency to communicate the concepts of Feminine Productivity right away. It reminded me of giving birth, and that was my intuition showing me that it was time. I was in the season of making. And I was up for it because I had just come out of a season of rest.What does this look like in practice? For me it’s quiet mornings that are nurturing to me. I spend time quieting my mind and connecting to my intuition. I go between meditation, stretching, journaling, and I love pulling an Oracle card.I have a waterproof pad in the shower, because I so often get intuitive hits there.I don’t pack my days, because it’s harder to hear or see those intuitive nudges when I’m super busy all the time. I slow down on purpose. I take time between meetings and tasks when I can.I eat food that literally keeps my channels open.I check in with my intuition before I plan for anything. When I sit down to plan my week, I take time to breathe and get quiet. When I’m about to plan a big project, I often pull an Oracle card.Wondering about how to fit intuition...

“In the feminine model of planning, we have to be willing to trust our hearts and guts and intuitions and future selves and make a plan to fulfill what they are dishing out.” –MiaMany of the women that we work with don’t love the idea of being a planner.They want freedom — and a plan feels like the opposite.I get it.Here are a few truths about me:I’m a creative who went to art school because the structure of other school wasn’t workingI have been labeled dyslexic and ADHD. I am a manifesting generator in Human Design, which means I need to be able to change my mind and try lots of different things.I have had bouts of being utterly tortured by procrastination.I didn’t want the structure of a plan, but I started listening to stories of very successful women, who worked 3 days making plenty of money, were great mothers, frequented yoga, traveled… all the things. And I realized that they made a choice and charted a course.Planning as a Creative ProcessPlanning — even for people who don’t like to plan — shifts when we shift how we plan. We need to stop putting together a puzzle of all the things we are “supposed” to do when we plan.When we start weaving a tapestry of what matters most, planning becomes a creative process.When we get creative and focused on what matters, we’re more likely to keep showing up for planning. When planning this way becomes a practice, eventually our days are composed only of what really matters to us and our destiny.My favorite definition of planning is this: Planning is just making choices in advance.When I say that to FLOW members or our audience, women heave a big sigh of relief or give a huge AHA!Women are often more willing to be a planner when they shift how they think about planning. Mixing Masculine and Feminine in the Planning ProcessIf you’ve pushed back against planning, you are probably thinking a lot about masculine models of planning.First let me clarify, when I talk about masculine and feminine planning, I’m talking about energy, not gender.The way we plan and make choices as a society is very masculine, and the negative side of that is that planning has largely been about how much we can do. This is why “busy” became a badge of honor, even though it leads to burnout, stress, sickness, and other issues.That isn’t to say masculine energy in planning is all bad. The problem is the feminine is squeezed out completely.We need a balance of masculine and feminine energy to make a good plan. Since we are so entrenched in a masculine model, I think most of us need to dive deeper into the feminine.When we bring the feminine in, the planning process becomes that tapestry of the life we want.Understand the FLOW Planning MethodI drew heavily on feminine energy in creating the FLOW Planning Method, a new way of planning (and yes, it works for non-planners). Let’s take a look.CenterThe first step is to center. We want to make choices from the inside out, so we want to be as centered and grounded as possible when it’s time to make those choices. When we are centered, we can make choices that truly honor our future self.VisionFrom Center we Vision. We create a picture and feel the result we want as if we’ve done it. We shift our identities in advance and make the change energetically before we make it physically.Center and vision together can take as little as 2 minutes, though sometimes we give more time for bigger decisions or longer term plans.)DecideWith our vision set, it’s time to Decide. When we are deciding how we will spend our time, we often default to what everyone else is doing and what we’ve done before.

“I want to approach my business in a way that feeds me as opposed to depletes me.” –Jeannie SpiroNow is the right time to grow and change … but you have to sell it. Today I’m talking with business and sales strategist Jeannie Spiro about her own path to entrepreneurship, how she sold her programs, and how ideas about what she should do almost derailed her.Jeannie asks some really important questions: What does running by business from home look like now? What's important to me now? Who's important to me? How do I want to spend my time? We have plenty of people telling us what we need to do, but these questions are at the core of why we do what we do.But we’re also in business to make money, and that means making sales. I know a lot of women who are uncomfortable with sales, but Jeannie shines at it. We dive into what she does and what gets in our way.We talk about:Doubts about whether it’s the right time for a next step and building faith in yourselfLetting go of things that aren’t workingThe difference between marketing and sales — and why getting in front of the most aligned people is so importantDropping into your heart before you sell. Setting up systems to support your sales Practicing selling because the more you get comfortable with making invitations, the easier it gets when you go even higher upABOUT JEANNIEJeannie Spiro is a business and sales strategist specializing in helping women entrepreneurs and conscious coaches with building an impact-driven, high-end coaching business.Through her private coaching and mastermind programs, she's helped hundreds of clients turn their expertise into high-ticket programs and develop sales systems that allow them to consistently generate multiple six and seven figures in their business.In the past 35 years, Jeannie has closed millions in sales by selling one-to-one, selling from the stage and selling without complicated sales funnels. Through her programs, she now teaches clients her unique sales framework that allows women to stop stressing about how and when to sell and fill their programs and be able to consistently and more predictably achieve their sales and revenue goals.Jeannie's on a mission to help more women monetize their expertise and multiply their income and impact.When she's not helping clients monetize their business, she can be found spending time with her family, traveling, or binging the latest series on Apple or Hulu.LINKSjeanniespiro.com The Ultimate Speaking Lead Generation System: https://jeanniespiro.com/guideInstagram: https://instagram.com/jeanniespiroFacebook: https://www.facebook.com/jeanniespirocoachingDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:WHAT FEEDS YOU? What does it take to have a business that feeds you instead of depletes you? Try journaling on these questions: What does running by business from home look like? What's important...

This is a minisode where I am thinking about a topic. In this case, that's coming up in my life. I'm going to take you behind the scenes today and I'm going to talk about this topic for hopefully under 15 minutes. Although, I'm not going to lie. That's the hardest part of these minisodes. I could talk for hours on almost all the topics, but I'm going to try to keep it short and I'm doing this so that we can be focused on one topic.

“The mess is where you find the magic.” –Tess MastersYou have permission to go after whatever you want, no matter what. That’s the idea behind Tess Master’s new podcast It Has to Be Me.Tess has been on the show before and we’ve talked about eating to thrive and food choices and hormones and blender recipes. Today we’re talking about the magic in the mess.What happens when you get really clear on what you want? What happens when you give yourself permission to go for what you want — and to celebrate all you’ve done? You have to go through the mess — the talking it through, the doubting, the crying, the rejoicing, the trying on different hats and deciding what is and isn’t for you — to get to the magic. But you can get there and celebrate it!We talk about: Valuing stillness and quiet and listening to your intuitionYour purpose being connected to your heart’s desireHow your capacity expands in “it has to be me” momentsLimiting your potential by not making time to be the healthiest, most energetic youMaking decisions based on your now or future self, not your past self, and differentiating between what is yours to be or do, and what isn’tI’m not enough and I’m too much are part of the same storyABOUT TESSTess Masters is a wellness coach, speaker, podcaster, chef, and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend published by Penguin Random House. You can find hundreds of easy recipes at theblendergirl.com.Through The Decadent Detox® and Skinny60® health programs, Tess and her team of dietitians have helped over 30,000 people get healthy using science-based food and lifestyle strategies. The “Good, Better, or Best, Not Perfect” philosophy of the programs encourages participants to empower themselves in all parts of their lives to find a balance of self-care and fun! Tess and her health tips and recipes have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home & Family, and many other media outlets.As a spokesperson, presenter, and recipe developer, Tess has collaborated with many brands, including KitchenAid, Vitamix, Williams-Sonoma, Four Seasons, Whole Foods Market, Sprouts Farmers Market, Silk, So Delicious, and many others.Tess has a passion for sharing stories that inspire people to go after what they want. On her podcast, It Has To Be Me, she interviews trailblazers about how they conquer fear to take action on the things they’re dreaming about.LINKSIt Has to Be Mehttps://ithastobeme.com/The Blender Girl website:https://www.theblendergirl.com/Skinny60® Health...

On this minisode, Mia goes over 5 ways that you can make time for your health. She has noticed how much our "to-do list" culture gets in the way of us making doctors appointments, eating good food, taking supplements, moving our bodies, and the list goes on. In her opinion, we are just focusing on the wrong things.

“So many people keep failing in their well being because they don't understand that food is not about food.” –Marie-Claire HermansIt’s time to take a stand for your health. Imagine facing bouts of paralysis, incontinence, memory loss, and a sense of losing life as you know it. Marie-Claire Hermans had multiple doctors tell her it was all in her head. She finally found one who helped cure four of six diseases.When he told her the other two — fibromyalgia and chronic fatigue syndrome — were incurable and she’d have to just live with them, she slammed her fist down. She was not going to have it. She went on a quest to cure herself and found her answer in raw foods.She started a business, moved to New York from Belgium at age 60, and published her first book at age 65. She’s here to talk about her book and where mindset and food intersect.We talk about: Needing a long-term vision to guide food changesLeaving a legacy of love and being lovedHaving health transformations instead of body transformations, lifestyles instead of dietsEating for more energy, more stamina, more focus in your business or career so you can enjoy more of what you love and how many things change when you open up your abundance of energyThe orgasmic feeling of eating all raw foodsCreating a health plan like you would create a business planABOUT MARIE-CLAIREIn 2018, Marie-Claire sold everything she owned, packed two suitcases, and moved from Belgium to New York City to start a new life… she was 60.Just nine years earlier, she healed herself of two “incurable” diseases after barely surviving a killer cocktail of six. She threw everything overboard she was taught to eat, and stopped cooking all her food. Now she shows high-performing women how to explode their energy, charisma, and style for a profitable presence. How? With a plant-based lifestyle that supports their ambitious dreams and fits their busy schedule.LINKSPlant-based Energy with Marie Claire on the PlanSimple podcastEnergy For Experts — https://www.energyforexperts.com/Plant Based for Profits: How to Eat for Success paperbackPlant Based for Profits: How to Eat for Success ebook LinkedIn Facebook @energyforexperts Marie-Claire’s Facebook Author Page @marieclaireauthorInstagram @energyforexpertsDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens. But here's the thing: when we have a goal, a wish, a desire bubbling up in us, it can feel really huge. Sometimes we stop ourselves in our tracks based on how huge our desire feels. Change needs action, but it doesn't need huge action. When we focus on the next step, the next Doable Change that we can integrate into our lives, we don’t get stuck and we create momentum. Choose one Doable...

“When you shift your focus to what you want to keep, it's a much more interesting exercise and not as stressful.” –Kristyn IveyWant less stuff? Start with what you really want to keep. On this episode of the Plan Simple Podcast, I’m really excited to talk with Kristyn Ivey, a professional organizer and certified KonMari consultant about organizing and decluttering.Decluttering and organizing is about examining the things we surround ourselves with. While a lot of us want a decluttered and organized house, getting there feels daunting and like a huge chore. We talk about remembering the benefits of a decluttered space, and Kristyn points out that the KonMari method gives permission to keep what you want (and let go of the things you don’t—but the focus is what you want to keep). The process starts with examining your ideal lifestyle and living environment, with questions like: What is your why? What do you love? How do you want your home to feel? How do you want it to look? What would your life be like if it were clutter-free?We talk about: Planning your tidying event, keeping in mind three things: the size of your home, the level of clutter, the pace of your decision makingWorking with other people’s priorities and conversations about decisions Digging in and making decisions instead of doing a little tidying here and thereDo the whole process for yourself and focus on your own stuff before you even think about kid’s or partner’s stuffHow the process changes your consumption patterns Adjusting the KonMari method order (clothes, books, papers, miscellaneous, sentimental items) to fit your current needs—start with what is causing you stressAbout Kristyn Ivey Kristyn Ivey is a professional organizer who is dedicated to teaching busy families, professionals, and creative entrepreneurs how to let go of “stuff” and attract a truly abundant life. She’s the founder of For the Love of Tidy. With over 1000 hours of tidying experience, she’s been featured in Good Morning America, Bloomberg, HuffPost, Vox, and the Chicago Sun Times, with live appearances on ABC7, FOX32, Windy City Live, and more. She also co-hosts the weekly podcast Spark Joy celebrating the transformative power that comes from surrounding yourself with joy. She is also the author of the #1 Amazon Best Seller The Tidy Home Joy Journal and regularly chats about clutter with packed audiences, eager to shift their understanding of what it means to be organized in their home and life. LINKShttps://fortheloveoftidy.com/Spark Joy podcastThe Tidy Home Joy JournalMore on the KonMarie Method from the Plan Simple PodcastDoable Changes from this episode:THINK ABOUT YOUR WHY. Before you start going through your stuff, set aside time to think about why you are doing this. Get clear on your ideal lifestyle and living environment. Ask yourself: What do I love? How do I want my home to feel? How do I want it to look? What would my life be like if it were clutter-free?SCHEDULE YOUR TIDYING EVENT. Commit to digging deep and doing the work in large chunks. Think about 3–5 hour tidying moments. Put 6 of these on your calendar. Plan for what you will tackle during each. (KonMari method usually moves through categories in order—clothes, books, papers, miscellaneous, and...

I have gotten myself into some scheduling disasters by overgiving, and I know I’m not the only woman who has this issue. This minisode is some of the ways I have learned to both give and receive differently and how I think about giving and receiving when planning.

“Oracle cards are always on point in the most magical way —even when you don’t see it at first.” –Mia MoranLet’s talk about oracle cards! Whether you're a seasoned oracle card puller, or just dipping your toes into the mystical waters, oracle cards offer a simple yet profound way to connect with your intuition and the wisdom of the universe. They are one of my favorite tools!Oracle cards bring intuition, joy, and fun to the planning process — so much so there are prompts for oracle cards throughout the FLOW planner. The funny thing is Oracle cards are always on point in the most magical way —even when you don’t see it at first. What Are Oracle Cards?Oracle cards are decks of cards featuring images, symbols, and messages designed to provide guidance and inspiration. Unlike tarot cards, which follow a structured system, you have more flexibility and freedom in interpreting oracle cards. Each deck is unique, and there is a deck (or many) for everyone. Why Use Oracle Cards?Oracle cards are not about predicting the future or receiving definitive answers; they're a tool for tapping into your own inner wisdom. Oracle cards invite us to embrace the magic and mystery of life. They can help us: Gain Clarity: Oracle cards can provide perspective on various aspects of your life, helping you see situations from a new angle.Connect with Intuition: Through the process of using oracle cards, you strengthen your intuition and learn to trust your inner guidance.Receive Validation: The messages you receive from oracle cards often validate your feelings, experiences, or decisions, reassuring you that you're on the right path.Find Inspiration: Oracle cards are a wellspring of inspiration, offering fresh insights and ideas to fuel your personal growth journey.You need to trust that the right card always shows up for you.How to Use Oracle CardsSet Your Intention: Are you asking for a theme for your week? Are you pulling 4 cards? If yes, which spread are you choosing? Clear your mind and focus your energy on your intention. Shuffle the Cards: Shuffle the deck while concentrating on your question or intention. Some people like to shuffle while silently repeating their question or focusing on their breath. Trust that the right cards will come forth at the right time.Draw Your Card or Cards: When you feel ready, draw one or multiple cards from the deck. Trust your intuition when selecting the cards. Each Friday in FLOW365, I pull 4 cards. I post them, and many women print them and paste them into their planner. You can take a photo and do the same. We have one FLOW365er who draws them in her planner.Interpret the Messages: Take a moment to study the images and messages on the cards you've drawn. Notice any intuitive nudges or gut feelings that arise as you look at each card. The meanings may not always be obvious, but trust that the universe is communicating with you in a way that resonates with your inner wisdom. Many decks come with a guidebook. After you’ve examined the card itself, read about the card in the guidebook to see what other insights arise. Reflect and Act: Reflect on the messages you've received and how they relate to your situation. Some cards like the weekly or daily one, I reflect in my planner. Sometimes I pivot my focus, or see a new way to navigate obstacles. Creating a Seasonal SpreadThere is a place in the FLOW planner to plan the season at a glance. One way I like to use this page is to draw a card for each week and record it on the season-at-a-glance page.Then I go...

“The unshaming process is bringing out into the forefront all of that stuff that we're telling ourselves, because shame is really saying that there's something wrong with me. By naming it out loud, we're taking all of the wind out of its sails.”  –Kamini WoodAre you holding yourself back without even realizing it?  I’m really excited to talk with Kamini Wood, a certified life coach, about limiting beliefs. She shows us how to reign in people pleasing and perfectionism and overcome the beliefs we have that hold us back.We see a lot of people pleasing and perfectionism in the PlanSimple community, so we started there. Kamini says that overcoming people pleasing starts with getting clear about your needs and values. When you’ve reconnected with that you can begin to realign your actions and step out of the people pleasing role.Then pay attention to your body. It may take a little time to learn your own cues, but notice what happens when you start people pleasing. Practice self-talk to see what’s happening and what you really want. Kamini recommends actually talking aloud to yourself. It feels weird at first, but it’s important.We talk about: Perfectionism and “next-ing” Separating out values you were brought up with to what is really meaningful to you nowWhy we avoid boundaries … and why we need themLearning how to hold boundaries (it’s something we need to learn!)Shaming ourselves and the unshaming processHelping kids navigate perfectionism and people pleasingABOUT KAMINIKamini Wood, a certified life coach, helps high-achievers heal their relationships with themselves. She helps people take courageous steps in identifying limiting beliefs, reasons for stagnation and overcoming self-doubt in order to live a fulling professional and personal life.Kamini is a best-selling author; holding certifications in various modalities including life, wellness, high-performance coaching, teen life, conscious uncoupling, calling in the one, new money story, breath work, meditation and diversity, equity inclusion, and belonging. She is also trained in conscious parenting and coaching for children.LINKShttps://www.kaminiwood.com/Instagram: itsauthenticme/Pinterest: @itsauthenticme/Podcast: RiseUp - Live Joy Your Way Kamini WoodDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:IDENTIFY YOUR NEEDS. The first step to break out of people pleasing is to recognize your own needs and values. Take some time to think about what you actually need, believe and value yourself. This can be an ongoing process. You can start by asking yourself questions like: What’s going on here? Is this something you actually want to do? Is this really what you agree with? Pay attention to values you were brought up with. Ask if they fit you now.SET AND KEEP BOUNDARIES. You can set and keep boundaries with

“Honor the breath for being able to bring you through the journey that is meant for you in that moment.” –Jen MurrayBreathe! Your breath can save you—really.  I’m so excited to talk with Jen Murray, the founder of the High Vibe Healing Collective, about breathwork. Jen talks about letting go of the trapeze and leaping into entrepreneurship and how breath saved them.It’s important to have lots of tools at our disposal when you are in spaces that are difficult. Breathwork is one of those tools. Breathwork is both simple and complex. I love the way Jen describes it as both a simple practice you can do daily and an opportunity to go on a journey. At the end, Jen ties it to astrology too — another tool for your tool box.Jen says, “Your body will go to the level of safety that you create for it, and it will also use your breath in a way that nourishes and invites you in.” Let’s see what we can invite in with our breath.We talk about: Four portals breathwork can open upYou body taking what it needs from breathworkConscious connected breath — a non-athletic breath, with not holding at top or bottomBreath of belonging and breath groupsBreathwork opening up creativity and productivityHow to bring astrology and breathwork togetherABOUT JENJen Murray (they/them) is the Founder of the High Vibe Healing Collective, using their lived experiences as a white-bodied, queer, loving mama, to breathe new ways of being and belonging. They emphasize inclusivity and conscious co-creation of embodied wellness, uplifting LGBTQ+ communities and inspiring heart-aligned leadership for a more justice-oriented world. Jen sparks joy-filled, loving, cosmically divine communities with a passion for social justice and accountability.LINKSlinkedin.com/in/jen-murray-healthequity   www.linkedin.com/company/high-vibe-healing-collective-llc/  https://highvibehealingcollective.com/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:DAILY BREATH PRACTICE. You can have both a daily breath practice and go on a journey with breathwork. Choose a daily practice, box breath or another specific breath. Schedule time to do it daily. You only need a few minutes. See what happens when you make it a regular part of your day.BREATHE CONSCIOUSLY. We all have to breathe, and fortunately we don’t have to think about it all the time. That said spending time consciously breathing can make a difference. What happens if you bring attention and consciousness to your breath?TRY A GUIDED BREATHWORK JOURNEY. Breathwork can take us on a journey. Let a breathwork facilitator take you through breathwork and see where it takes you. Remember and trust that breath will take you where you need to go in the moment.

“Every mom has the power to create a beautiful harmonious environment for her children, regardless of what the other parent is doing.” –Mikki GardnerCalmer co-parenting? Yes, please! Mikki Gardner is dedicated to helping moms co-parent confidently and well. You’re not going to agree 100% of the time, but you can co-parent calmly whether you are married, divorced, separated, or working with grandparents or others. Whether you're deciding to leave a marriage, you've already left a marriage, or you're in a marriage, there’s a lot in this conversation for you.Mikki believes that when moms do the work to protect their wellbeing, to cultivate their own calmness, and to reclaim the freedom that they are really after, it helps not only them, but those around them. Part of that is being responsible, not reactive.Her three step process for that is awareness, agency, and aligned action. It’s a simple process, but not easy. We talk through what it looks like to actually do it with kids or partners or exes and the other triggers life throws our way.We talk about: Pausing to take a breath and figure out what’s really going onThe real options—to accept, change, or leave things—when we think we have no choiceGetting out of the nasty-gram cycleNoticing what being triggered or activated feels like in your bodyThe benefits and shadow side of people pleasingMaking decisions from a grounded place within yourself—you already knowABOUT MIKKIMikki Gardner is a certified life and conscious parenting coach. Driven by her own struggles of overcoming divorce, Mikki helps moms move past the divorce drama and conflict to become calm, confident co-parents, even without their ex’s participation. Mikki is the host of Co-Parenting with Confidence and the author of The People Pleasers Guide to Co-Parenting Well.LINKSmikkigardner.comInstagram @mikkigardnerDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:NOTICE WHAT BEING TRIGGERED FEELS LIKE. Get back in touch with your body. We experience being triggered or activated in different ways. When you know what it feels like in your body, you can use that sign to help you learn to respond instead of reacting. The first step, this doable change is simply noticing how it feels and trying to recognize.PAUSE AND BREATHE. Reaction may not take you where you want to go. Pause and breathe. Take time to assess what’s really happening. (It’s often not the first thing you jump to.) Then choose how you want to respond.ACCEPT, CHANGE, OR LEAVE. Next time you feel like you have no choice in a situation, use these options. Can you accept the situation? Can you change it? Can you leave it?

“I think it’s a big myth that relationships should be easy, or because I love my partner, it should be easier.” –Stacey CurnowWhy are relationships so hard? We think they should be easy, but we’re primed from an early age to have trouble. Stacey Curnow is a family counselor and the author of Repair Your Relationships, and we dive into the why behind that — and how we can fix it — in this conversation.It comes down to our nervous system. If we feel unsafe, we go one of four ways: fight, flight, freeze or collapse. When our nervous system gets dysregulated nothing good comes of it, so Stacey helps us think through what we need to create calm.One person in a relationship can work on their attachment wounds, but when everyone is doing the work, it goes faster and better.We talk about: Getting out of a blame cycleIntergenerational trauma from a shamanic and neuroscience lensMoving away from attack and defense to curiosityTara Brach’s RAIN meditation as a tool Collaboration and understanding priorities even if you disagreePrioritizing calmABOUT StaceyStacey Curnow is a Licensed Clinical Mental Health Counselor (LCMHC) and owner of Asheville Family Counseling. She specializes in helping people heal attachment trauma and enjoy more connection and happiness in their most important relationships. She's spent years learning and sharing about how to make relationships stronger and more loving with a unique mixture of cutting-edge science and ancient wisdom. She's on a mission to help people have happier and healthier relationships, and her counseling practice, books, and online programs are a big part of that mission.LINKSStacey’s book: https://staceycurnow.com/book/Stacey’s relationship fire drillStacey & Asheville Family Counseling on Facebook @StaceyCurnowStacey on FacebookStacey on Instagram @ashvillefamilycounselingDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.PRIORITIZE CALM. What do you need to do when your nervous system gets dysregulated? Stacey offers some examples: going for a walk, calling a friend, taking a bath, taking three deep breaths. There are of course many other options. The important one is knowing what works for you. If you don’t know, try out one of these options the next time you feel yourself losing your cool. If it doesn’t work, try another one. Write prioritize calm places where you will see it regularly to remind you to use your calming strategies.TRY THE RAIN PRACTICE. Try Tara Brach’s RAIN practice. Here’s how she explains it: Recognize what is happening; Allow the experience to be there, just as it is; Investigate with interest and care; Nurture with self-compassion.UNDERSTAND PRIORITY CONCERNS. You may disagree with your partner in a certain situation, but see if you can...

“We're so afraid to trust the magic that can happen when we set an intention of connecting with ourselves.” –Katie BramlettWhat does kindness have to do with weight loss? What happens when we back off the number on the scale and start with questions like: What do you hope to get from weight loss? Is it something that you could get now without weight loss? What have you tried in the past? Are you just trying the same thing in a different package and expecting a different result?With so many people with weight loss and exercise goals right now,  I’m so excited to share this conversation with Katie Bramlett, the co-founder of WeShape, a home work out company that focuses on mind-body connection, mindful movement, and mental shifts.One of the main goals Katie has for clients is to turn up the internal voice — not the one that shames you, your real internal voice that tells you what you need. At the same time, turn down the dial on the external voice, what the world tells you that you need.We talk about: How to find motivation for exercise if the scale isn’t your reason and continuing to unravel body shame and hatredStarting from the questions: how do you feel? What does your body need today? Getting out of the “I don’t have time” mindset (even when your calendar is packed)The magic of setting intentions related to self-kindnessWhat happens when you have health reasons to be thinking about weight loss Focusing on a physical goal, not a specific weightABOUT KATIEKatie Bramlett is the CEO and Co-Founder of WeShape. With a background in Psychology and excellent skills with Infrastructure and Operations, Katie concentrates on the goal that you should strive to feel better in your body, not focusing on how to change your body. With over 20 years of experience, Katie is passionate about social change and is leading WeShape’s brand mission of bringing awareness to the toxic weight loss culture. Her entire company and product is rooted in intention, movement, community, and beliefs. She aims to help people bring self love and emotional intelligence to fitness and to create self awareness through meaningful conversations. Katie and her team deliver customized training and nutrition plans and provide each member with personalized workouts.LINKSSpecial offer: WeShape.com/plansimple for a free 14-day trial of WeShapeWebsite: https://www.weshape.comYoutubeInstagram @weshape.wellness Tiktok handle:weshapeFacebook @WeShape Apple PodcastsMENTIONED LINKSFat Positive with Nicola SalmonDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big...

“If your intention is aligned with how you feel, then magic will happen.” –Erica CordeiroWhat if there was a shortcut to releasing the things holding you back? I’m really excited to talk with Erica Cordeiro, an energy medicine practitioner, about the Body Code. I’ve worked with the Body Code for a few years now, and it’s amazing — as is Erica’s story.Erica’s story really demonstrates that we all have a chance to change and shift and be our most authentic selves and find our purpose. We can get past the pain and shame of our own and our ancestors. You have to hear it from her. Erica explains that everything is just energy. Emotions are just energy, and sometimes we trap that energy and it wreaks havoc in our bodies and holds us back. The Body Code is a way out.We talk about: Healing illnesses and physical ailments Breathing through and not trapping emotionsThe belief code and clearing limiting beliefsClearing layers to be able to take the next stepReleasing shame through the Body CodeHow energies of shame, guilt, and fear can hold us back, and the magic that can happen when we release them.ABOUT ERICAErica Cordeiro is an Energy Medicine Practitioner, Trauma-Informed Breathwork Facilitator & Goddess Yoga teacher who specializes in helping female entrepreneurs heal limiting beliefs, release trapped emotions and expand their energetic wealth containers through a divine feminine lens. She is also launching a podcast called “Sexy & Wealthy Podcast” where she talks about things from motherhood, spirituality, manifestation, and everything in between.LINKShttps://www.alignwitherica.com/Instagram @alignwithEricaMENTIONED LINKSIt Didn’t Start with YouDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens. But here's the thing: when we have a goal, a wish, a desire bubbling up in us, it can feel really huge. Sometimes we stop ourselves in our tracks based on how huge our desire feels. Change needs action, but it doesn't need huge action. When we focus on the next step, the next Doable Change that we can integrate into our lives, we don’t get stuck and we create momentum. Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.MAP YOUR WAY TO HERE. We don’t want to get stuck in our past, but sometimes it helps to see how you got where you are now. All of your experiences have created the version of you right now. Map it out. Be proud of yourself.TRY BODY CODE. You might go to it for a physical ailment like migraines or something like money mindset. It can help release many things that show up in our bodies or blocks in our lives. Remember, it’s not a one and done kind of thing, but each session can help peel back a layer.STOP TRAPPING EMOTIONS. Trapped emotions are trapped energy that can wreak havoc in our bodies and lives. Try breathing through your big emotions and reminding yourself not to trap it.

“Space care is a form of self care.” –Ashley MoonWe’re all swimming in STUFF! I see so many people in FLOW365 and in other circles who want to declutter, downsize, and get their space in order. So I’m really excited to talk with decluttering specialist Ashley Moon.Ashley suggests that we start by taking stock of how you feel about your space. Do you love it or do you hate it or somewhere in the middle? Are you able to nourish yourself, to rest, to nurture relationships? Another way to look at that is what is the purpose of each room — and does it fulfill that purpose?Then you follow this three step process: sort, purge, organize. It’s simple, but it’s not easy. Don’t worry — Ashley gives specific suggestions for how to actually follow this system. And she shares the arc of decluttering and how to maintain a decluttered and organized house.We talk about:Easy entry points like setting a timer, and leaving time for wrap up so you don’t have to start from scratch again or sorting by person and putting away things that have a home as a starting pointNotice your stories and feelings during the purge/decision phaseTry not to be a perfectionist about deciding how to get rid of thingsHaving a body double, accountability partner, or coach to keep you goingSorting into subcategories to help you make decisions — like sorting books into fiction or nonfiction, or tackling all your workout clothes, but not your other clothes in one sessionHow to tackle clutter in a shared space when not all of the stuff is yoursABOUT ASHLEYAshley Moon is one of today’s top decluttering specialists, with an in-person team serving Greater Los Angeles and virtual support available worldwide. Ashley began organizing as a teenager in the late 1990’s, joined a declutter team in 2005, and started her own business, Creatively Neat, in 2011. They’ve helped hundreds of homes and businesses look, feel, and function more beautifully and optimally. They love the art and power of decluttering- for it can offer us so much physically, mentally, and emotionally. From an episode of Hoarders to managing moves for bigtime celebrities, and everything in between, Ashley has seen it all and enjoys helping people create neater lives!LINKSWebsite: creativelyneat.comInstagram: @CreativelyNeatFree Decluttering Guide & other resourcesDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect. Here are three Doable Changes from this conversation:PUT AWAY THINGS THAT HAVE A HOME. Want to declutter a space? Start by putting away anything that has a home. Move dishes from your desk to the kitchen sink. Throw away trash. Put books back on the shelf. Hang up your sweater. Once you do that, you can work through other categories of sort/purge/organize.FIND A DECLUTTERING PARTNER. You and a friend could both declutter on Zoom for a set time together. Or get together and have somebody help you go through your closet. Having a buddy can help you stick to

In today's show, I'm excited to share the Flow Planning Method, a five-step process I've developed to help you center, envision, decide, anchor in time, and follow through on your life goals. This method is designed to bring clarity and balance to the four key areas of life: food and wellness (F), lifestyle (L), om aka spirituality and self-care (O), and work (W). Learn more about FLOW365 at https://plansimple.com/flow365Join me as I guide you through actionable steps to implement the Flow Planning Method and hear how FLOW365 takes it all to the next level. Let's make every day balanced together! 🌟 #PlanSimplePodcast #Flow365 #IntentionalLiving

“The very nature of when things arise within you is that they arise outside of time.” –Rob BellYou can rearrange your life to make space for your dreams. I’m really excited to talk with author Rob Bell about his new book, Where’d You Park Your Spaceship, and about spirituality, the mundane, and how to tap into and live your dreams in the middle of real life.Rob has inspired me on his own podcast over the years, including the idea of previous or future versions of myself. For example, I often ask, “What would five Mias from me do?” I’ve found a new perspective on spirituality from him  … and even a new perspective on driving my kids to school. I’m so excited about this conversation.I read Rob’s latest book and decided it was perfect for my son, who is studying the environment, and often wonders, “Why am I doing this. The world is just going to end anyway.” That Idea is central to Rob’s latest book, but he takes this grim, terrifying idea and handles it with amazing lightness. We talk a bit about the book and a lot about process.We talk about:The writer’s experience and the readers’ experiencesDream work and how ideas come to us Getting voices (including Elizabeth Gilbert)  off our shoulder and not numbing ourselves so we can do creative workBeing your own patron or how to rearrange your life to make space for your dreamsJust taking the next step without figuring out the next nine The difference between energy and effort and letting things arise with their own energy instead of forcing them into existenceABOUT ROBRob Bell is the New York Times Bestselling author of fourteen books and plays which have been translated into 25 languages. His latest book is an intergalactic tale of love, loss, and bread called WHERE'D YOU PARK YOUR SPACESHIP? His visual art can be seen on Instagram @realrobbell, his band is HUMANS ON THE FLOOR, and his podcast is called The RobCast. Rob lives with his family in Ojai, California.LINKSInstagram @realrobbellhttps://robbell.com/MENTIONED LINKSKids and Spirituality with Trace Bell The Heroine’s Journey with Kristin HanggiDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life. Here are Three Doable Changes from this conversation:GET QUIET. Finding ways to get quiet so we can hear our inner voice is essential, but it might not look like what you think. It could be sitting in meditation, but it could be walking or biking or folding laundry. Don’t worry if amazing ideas don’t spring up. The more you do this, the more you make space for your ideas.REARRANGE YOUR LIFE. Oftentimes we “can’t” do things we want to do, because we can’t figure out how in our current life. Try this as a brainstorm, a “what if?” practice. What if we had a smaller house? What if...

Meet Julie Hannon. She’s a Healer, Mentor, and Shamanic Healing Arts Coach. She’s also been a FLOW365er and teaches in FLOW365! This small move is a practice and tool to create your best life with HeartListening.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Jill Hope. She’s a Wealth Embodiment Coach and Success Mentor. Jill’s tip can change your mindset and vibration in an instant, and open you up to access higher-level thinking, inspiration, creative problem-solving, new opportunities, and synchronicities.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Ashley Ludlow. She’s an Online Business Strategist and Technology Consultant. Digital organization can make a huge difference in your productivity, creativity, and peace of mind.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Kaila Pilecki. She’s a Business Coach. Kaila will show us 5 quick tips to make sure we feel calm and organized around our business banking - and pay ourselves first!Get all 31 moves at https://plansimple.com/smallmoves.

Meet Jen Murray. She’s the Founder and C.E.O. (Centered, Energetic, Optimist) of the High Vibe Healing Collective, Breathwork facilitator, DEIB Speaker, Astrological Executive Coach + Consulting on Workplace Wellness…. and has been a FLOW365er. Today she’ll share a mindful practice to reconnect you to your heart, the rhythms of nature, and what matters most in your life. Now is the time to breathe more intentionally and consciously, take 5 breaths to slow down + connect before we correct + connect before we direct.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Roxanne Lowery. She’s a Therapeutic Sound Practitioner, Transformation Facilitator, and Founder of Infinite Flow. Roxanne is a valued member of FLOW365. Today, Roxanne shares a deeply personal and connected way to express our heart's gratitude through the joyful use of our voices.Get all 31 moves at https://plansimple.com/smallmoves.

Have you ever experienced even self care feeling like a burden? We pile on so many things. We are thinking about so many people. And we look up one day to realize that the things we started doing in the name of self care are actually weighing us down — they are just “one more thing.” This 5-minute teaching is the antidote.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Christal Allen-Harrahill. She’s a life and marriage coach. When we have the same fight over and over again it's because the mindset and approach have been the same. All it takes is 1 PERSON to change how they think and show up and the same fight literally can't happen.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Tess Masters. She’s a Writer, Speaker, Cook, Health Coach. She’s sharing 5 simple things you can start doing today to get healthy and stay healthy during the holidays and all through the year no matter what your budget and lifestyle.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Heather Hester. She’s an Author, Speaker, and Coach… and FLOW365er! She offers ideas and actions anyone can take to be a good ally to the LGBTQ people in their lives. This can be especially meaningful during the holidays when there are more "forced" gatherings and even the smallest gesture can make a difference - the next ripple.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Toni Bergins. She’s a Movement Alchemist and Teacher. She will guide us on a small movement journey to feeling and freeing, where you will feel the power of expression and release, as you tell your story to the dance floor.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Kali Patrick. She’s a Sleep and well-being Coach. If you’ve tried everything to sleep better and are still not waking feeling refreshed, you’re likely missing an important piece of your sleep puzzle. In this session, Kali will share three things most busy professionals are doing in the name of improving sleep that are actually pushing sleep further away, and what you can do instead.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Heather Maguire. She’s an Intuitive Guide and Energy Coach. She’s also been a member of FLOW365. We all have stuck, problematic places in our lives. Using the 5-Minute Fix opens your energy so that new solutions and miraculous changes can show up to support you. Love this simple practice for upgrading my own energy to see “unexpected” results in my life…Get all 31 moves at https://plansimple.com/smallmoves.

Meet Megan Flatt. She’s a Business Growth Strategist. What is the impact you want to make this year? Once you know that, everything gets easier — what you say yes to, where you focus your time and how you manage your energy — it all leads to the impact you want to make.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Miriam Schulman. She’s an Art Biz Coach, Author, and Podcaster. This training teaches you to harness emotions for increased productivity. Learn to select empowering words, practice meditation for focus, silence the inner critic, and stop ruminating to achieve your goals effectively.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Desha Peacock. She’s a LifeSTYLE / Small Biz Coach. Clarity brings focus. Focus brings abundance. A clear life intention can help you maintain that focus & clarity so you can create a biz + life you crave. It's your guiding force that keeps you on track and helps you manifest what you want faster.Get all 31 moves at https://plansimple.com/smallmoves.

Meet Jennifer Zwiebel. She’s an Entrepreneur Coach. She’s also a FLOW365er, who became a great friend. Tune in and discover the first essential step to bringing any idea to life: Crafting a clear, compelling vision. Use this process immediately to get clear on what you want and start making it happen!Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Meet Nicole Crone. She’s a Business Mindset Coach. Learn how to use your thoughts and emotions to attract ideal clients and opportunities in your business.Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Meet Gianna Diggs. She’s a Mindset Coach. (She’s also a FLOW365er!) Use Emotional Freedom Technique to release what no longer serves you and set intentions for the things you desire in the coming year.Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Meet Rosalyn Fung. She’s an Akashic Business Coach. The Akashic Records are your soul's energetic library that holds your present, past and future lives, and with understanding what's aligned with your soul-purpose and path, clearing patterns of self-sabotage from this and previous lives, allows for you to get even more confident, bold, and unapologetic in your life's mission in all your roles as human, parent, career role and community member. Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Meet Coach Candy Motzek. Discover a new perspective and actionable strategies that can quiet the persistent self-doubt, empowering you to rediscover your confidence and unlock your potential. Embracing fear with kindness becomes a potent instrument equipping you to confront challenges with bravery and emerge as a more resilient and brilliant version of yourself.  Get all 31 moves at https://plansimple.com/smallmoves.

Meet Mediator, Coach, Author, and Speaker,Vanessa Linsey. This five-minute coaching session is jam-packed with juicy info that will motivate you to lean into your partnership. You'll learn a super effective technique that clears wounded energy in 12 breaths and a simple question that will shift your mindset from resentfulness to expansiveness. Get all 31 moves at https://plansimple.com/smallmoves.

Meet Coach & Speaker, Lia Pinelli. There is a direct correlation between your self-image and your success, and there is a simple, proven method to elevate both. Lia will teach you how. Get all 31 moves at https://plansimple.com/smallmoves.

Meet Functional Medicine Health Coach, Amanda Hinman. There is no lack of health information available. The challenge comes in discerning what strategy will be most impactful for your body.

Meet Women's Empowerment Coach, Kim Marie. Discover how December's special energy is a powerful catalyst to step onto the path to holistic empowerment and fortify you for the ongoing journey. Learn the steps to fully realize holistic empowerment for yourSelf and your life.

Meet Katie Chambers. She’s a StoryJotting Coach and Family PhotoStory Curator. Learn 3 simple ways to use heartfelt mini-story notes for deeper family connection this holiday season. Give the gifts that keep on giving!

Meet Coach, Speaker, Shamanic Healing Practitioner, Kelly Lubeck, MPH. Body listening is an incredible tool that allows you to tap into what your body and nervous system need, to access your intuition, to figure out your next steps, to calm anxiety, and to take steps toward healing, all guided by you and your body! We start small, and as you grow your capacity to do the body listening, it can become your superpower in all aspects of your life!

Meet Genealogist,  Dana Jones. For your next holiday gathering, learn how to ask engaging questions, capture heartfelt family stories, and easily share them with the family.

Meet Counselor, Author, Speaker, Kelley Grimes, MSW. The holidays can be stressful but they also offer us an opportunity to live more in alignment with what is important to us. Learning to nurture ourselves in small and impactful ways can transform the stress and overwhelm of the holidays and inspire us to live with more peace, joy and meaning - the true spirit of the holidays!

Meet Mindfulness Teacher, Shahin Najak. Self-compassion is acknowledging that we all hurt, we all experience painful situations; using the practice of self-compassion eases our pain around the suffering. Self-compassion is not self-pity, it's self-love. "What you resist not only persists, but will grow in size." —Carl Jung

Meet Global Holistic Mentor, Sara Bird Nelson. What we surround ourselves with paints a picture of who we are. Creating space in our home and aligning to the energy of nature supports us in creating our path and bringing our dreams to fruition.

“Any of these sound familiar?”You are overwhelmed from “all the things” — building a business, organizing all things family, navigating your changing body, keeping your home in order, nurturing relationships... even self care feels like too much!Your work isn’t satisfying … not having the impact you want, the impact you’re having isn’t reflected in your pay, working too many hours for the results...Your energy is low, and maybe you aren’t taking care of you in the way your body needs you to...The struggle is real — but it doesn't have to be this way. Discover the magic of making aligned choices and how it can bring purpose into your life. In Flow365, you’ll never have to do it alone. We’re here for you every step of the way. JOIN us in FLOW365 »https://plansimple.com/flow365/

This is episode 7 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

This is episode 6 of 7 from our Make December Matter Planning Day. This is a high-level explanation of the nervous system and easy to implement tools, with nervous system practitioner and healer (and FLOW365 teacher), Kelly Lubeck.If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

This is episode 5 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

This is episode 4 of 7 from our Make December Matter Planning Day. This is a guided meditation that you can come back to multiple times to feel centered and grounded, by the Shamanic healer, and FLOW365 teacher, Julie Hannon.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes. Sign up for the community at www.plansimple.com/makedecembermatter.

This is episode 3 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

This is episode 2 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

This is episode 1 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

How I show up in December has changed my life. In this episode, I take you behind the scenes of how this has come to be, and how every year is quite different.  I share the story of the first Thanksgiving I took a stand for my health, and the year I shattered my wrist and truly surrendered. I then share how really taking a stand for my rhythm changed what happened in my life. Tune in and join us to make your December matter.

“We had a certain way before becoming a mother that we related to our jobs, our worth, our sexuality, our bodies—and motherhood changes all of that. There's a reorientation as we come back into ourselves.” –Jessica ConnollyWhat does mothering mean when kids get older? Have you ever wanted a deeper discussion about mothering? I’m talking with MotherCircle leader Jessica Connolly about anchoring into our motherhood and power.Many of us long to go beyond the surface level conversations. We want to explore the experience and the changes we experience in work, our bodies, our sexuality, all the way down to our soul level. So how you do that?Jessica reminds us that as mothers we are already leading. We can lead with more intentionality. We can create spaces and expectations that invite the deeper conversations.We talk about: Engaging with women of different ages and experiences to create a map of the journey we go on as womenCreating a legacy for our kids of having deeper conversations and passing on wisdomMaking spaces of intentionalityThe rose, thorn, bud practiceLearning to listen from the heartSimple rituals that bring intentionality and an opening to deeper experiencesABOUT JESSICAJessica is a birthworker, holistic coach, and a circle leader committed to the practice and sharing of wisdom. She is the mother of 4 daughters ages 6-16, and has extensive experience in leadership, group worship, academic settings and the sharing and exchange of information in non-traditional ways.She leads circles, retreats and online classes at the intersection of ancient wisdom and modern science. She is the co- creator of the MotherCircle Facilitator Training along with Kimberly Ann Johnson and is currently teaching the MotherCircle anchor course.She serves women who want to discover the pathway of feminine wisdom and intentional community, for themselves and for their children. Jessica lives in a San Diego urban beach town on a property with 9 kids, 3 families, 4 adults, 3 dogs and 2 chickens.LINKSWebsite: ​​https://mothercircle.com/free-checklist/Instagram: @mother.circle @moon.daughtersDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:CREATE ONE RITUAL. Rituals don’t have to be complex or time consuming. They are simply things you do consistently, usually to mark something or bring attention somewhere. For example, you could light a candle to open a conversation or group. You could turn on a certain song to indicate it’s time to wind down the day. You could pause to say a simple prayer or even thank you before a meal. Pick one and do it throughout the week.TRY ROSE–THORN–BUD PRACTICE. In Rose–Thorn–Bud, each person has a chance to share something good from their day, something hard from their day, and something they are looking forward to. It is a chance for others to listen from the heart, not to solve problems. An easy way to do this is around the dinner...

In this episode, I’m going to take you behind the scenes and into my current thinking right now. I LOVE December for so many reasons. Our big event is called Make December Matter, because I LOVE helping women plan the last month of the year in new and surprising ways. AND, this year has been very different. I was not excited. And then, things shifted. Listen in, and hear why I believe planning now can be so powerful, where I was, and where  Iam now.

Over the next few weeks sprinkled between interviews and episodes, I‘m going to do an episode about each step of the FLOW Planning Process — center, vision, decide, schedule, and follow through. In this episode, I talk about why getting centered is the most critical first step to planning. I also share the seven ways I recommend to get centered, and what it looks like in practice.

“You have to be okay with being both happy and sad at the same time, and I don't think many people are used to doing that.” –Nick ShawHaving a child die is the unimaginable fear of any parent. How do you go on after losing a child? What can you learn and bring forward? My friend Nick Shaw wrote a book about the lessons he’s learned  about slowing down, reflecting, and being yourself, after his son, William died. This is a heavier conversation than many we have here, but worth it.Nick had dabbled in journaling and meditation before his son died, and in the aftermath, as he was trying to make meaning of something so senseless, he used both tools. He found the need, as an introvert, to go deeply inside during this experience.Before William died, Nick was on the productivity treadmill, moving from point A to point B. When William died, time stopped. Nick took a leave of absence and his busy, hectic, highly structured days became amorphous. He didn’t really know what to do with all the time, but slowly he learned how important the pause is, the time to reflect.We talk about: How loss and grief changed his experience of time and earning to live in the moment instead of always being focused on end results The lost art of reflectionGetting stuck in our own narrative of who we are and what we should be doingBeing yourself and creating an environment where others can be themselvesLearning to have a new relationship with somebody you’ve lost and to be happy and sad at the same timeA family ritual around remembering loved ones who have diedABOUT NICK Nick Shaw is an accomplished executive coach, author, and speaker known for his profound insights into personal transformation, self-discovery, and authentic leadership.Through much reflection and soul-searching, Nick has realized a need to help others find ways of living more intentional and meaningful lives. As an executive coach, Nick works with leaders to help them fully embrace the privilege of being a leader to help them create environments where their team members can thrive.Nick is the Co-founder of Mirrorbox Leadership Lab, an Executive Coaching and Leadership Development consulting firm. Utilizing an individual's real life experiences, Mirrorbox’s goal is to help senior level leaders and executive teams bring about meaningful change in service of their personal and organizational growth. With the 2023 release of his debut book, My Teacher, My Son: Lessons on Life, Loss, and Love, Nick invited readers to embark on an introspective journey of their own.Through a compelling narrative about his experience losing his son, William, at just nine years old, Nick’s book stretches the boundaries of the memoir form to teach and inspire its readers and to help them through their own complex emotions and experiences. In the pages of My Teacher, My Son, Nick offers a thought-provoking and supportive guide that urges individuals to examine their lives with honesty and self-compassion. Through poignant anecdotes, Nick encourages readers to reevaluate their choices and embrace a more fulfilling and purposeful existence.As of the publication of My Teacher, My Son, Nick lives in Carlisle, Massachusetts, with his wife, Susan, and his sons Kai (11) and Bodhi (3). His eldest son, William, is buried in Green Cemetery in Carlisle, a place where the family often spends time together and finds peace. Nick and his family enjoy spending time outdoors, hiking, biking, cross-country skiing, kayaking, and stand- up paddle boarding.LINKSWebsite: www.meetnickshaw.comInstagram: @nickshaw1975LinkedIn:...

“Launch into a life that you want to live. Not a life you're gonna have a midlife crisis from in 20 years.”–Dr. Crystal GiffordWhat if your kids didn’t go to college? Most of us grew up with the idea that college is the gold standard, but what if it isn’t right for your kids? I’m talking with Dr. Crystal Gifford and coach Summer Joy Deaton, founders of College Reimagined: LifeLaunch Core, about alternatives to college and what it really means to launch our kids.Ideas about college are shifting. For some that means a certificate or trade training, but my guests today are looking at another option. What if we give students an opportunity to discover what it is that they really love that is also a sellable transferable skill that's going to help them have a life that's full of satisfaction.What if young adults spent time figuring out themselves and finances? What if they figured out where what they love and how they make a living intersect—and then put time and energy there? It might mean college or entrepreneurship or many other routes, but the starting point gives them a different set of options.We talk about: Learning how to create your own economy, make money right away and avoid going so deeply into debtUsing Human Design to understand and support your childrenWhat it means to launch your kidsThe importance of mentorsPlugging into students’ inspirationForging tenacity and dealing with daily challengesABOUT SUMMERMeet Summer Joy Deaton, a third-generation entrepreneur with alifelong dedication to education and empowerment. Summer's journeyhas been one of innovation, impact, and unwavering inspiration.Impacted by her mother’s pioneering in peacemaking, at 20, Summerinitiated and implemented a restorative justice program at the BoulderCounty Sheriff's Office, a legacy that continues to thrive. Her ongoingrole as CEO of ReSolutionaries, a business inherited from her mother, andan advisory role for LCJP, another organization founded by her mother,vividly demonstrates her commitment to meaningful impact for futureGenerations.With an affinity for charting unconventional paths, Summer hasdiscovered like-minded peers within the entrepreneurial community whoappreciate her alternative ways of thinking. Her knack for businessstrategy and problem-solving has made her a sought-after strategistsand facilitator for entrepreneurs who are starting or scaling theirbusinesses. For the past 12 years, she's lent her expertise to esteemedbusiness masterminds, fueling her client's success with her wisdom,business acumen and huge heart.Today, as the co-founder of College Reimagined: LifeLaunch Core,Summer brings her extensive business background and passion tosupport the next generation of alternative thinkers to create success ontheir terms.ABOUT DR. CRYSTAL Students, Clients and Businesses alike are in love with Dr. Crystal!Dr. Crystal Gifford has achieved more than twenty years of successfulexperience in finance and economics serving thousands of studentsand hundreds of businesses to make decisions wisely. She is anenergetic and engaging speaker who understands what it takes tofeel confident and win when making Big Life Decisions. Her uniqueand fresh approach to money shifts paradigms across the globe.Dr. Crystal earned her Doctorate of Business Administration inInternational Accounting in 2008 and Master of Financial Economics from Ohio University in 2002. She now captivates audiences far &wide with her fresh twist by creating joy in making decisions about"the money. Stuff."As the co-founder of College Reimagined:...

“With fewer things, you're actually able to spend more time doing the things that really add value to your life.” –Sona AvetisyanYou have too much stuff! It’s easy to accumulate and hard to get rid of, but stuff can suck time and energy. Minimalism sounds good. Uncluttered living sounds good. So how do you get there? I’m excited to talk to Sona Avetisyan, a professional organizer and decluttering coach.Imagine living with less physical and mental clutter. Sounds appealing doesn’t it? But I know so many women who try to declutter and get overwhelmed. We keep thinking about it as a thing we do, something we can check off the list. Really, it’s a lifestyle. It’s like a healthy lifestyle, ongoing shifts you make.Instead of starting with a huge organizing and decluttering project, like your whole house or the basement, Sona recommends starting small: your purse or the junk drawer. Start doable, and build from there.We talk about: Starting with the easy stuff—broken things, duplicates, things that belong to somebody else—and getting rid of stuff first and then organizingWhy we have trouble letting go of things — and how to get past feeling bad about throwing things awayHow letting go of things we don’t use opens both space and energyNoticing how your body feels when you think about an object: How much does it mean to me? Does my face light up? Does my heart open when I see this?Minimalism as intentional living or quality over quantityFollowing the steps for decluttering your mind as you do for physical spaceABOUT SONAHi, I’m Sona Avetisyan, a professional organizer and decluttering coach. I help busy overwhelmed moms live life with less mental and physical clutter so they can have more time to do the things that make them feel more fulfilled. I am a single mom of two and an entrepreneur and I know what a full plate feels like. This is why I am so passionate about what I do and would choose to do it even if I didn’t have to work. Taking anything off a mom’s plate is what I live for!LINKSwww.theminimalist.meInstagram: @theminimalist.meFacebook: https://www.facebook.com/SonaMinimalistPOMENTIONED LINKSParenting Simplified with Kim John PayneFLOW PlannerDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:DECLUTTER ONE SMALL SPACE. Pick one space to declutter: your purse or bag or the junk drawer are good starting spaces. First get rid of anything that is broken, a duplicate, trash, or belongs to somebody else. Is there anything else that you find that you realized you don’t need or want? Get rid of that. Organize what’s left. Next step Doable Change: once you have decluttered the space, get intentional about what goes into that space. Check in daily or weekly to clear out anything that is starting to creep into that...

“You’re not meant to suffer. You're meant to feel freaking amazing.” –Dr. Wendie TrubowWhat’s really making you sick? We are exposed to toxins everywhere, all the time, and it’s making us sick. Some of these things we aren’t even aware of. Dr. Wendie Trubow is on a mission to keep others from suffering as she has.Dr. Wendie came back from a trip to France and gained nine pounds, lost half the hair on her head, got a rash on her face, and brain fog and fatigue. She’s a functional medicine trained doctor, so she checked her thyroid, her hormones, her gut … and everything was checking out fine. Turns out she was exposed to massive amounts of lead when she visited Notre Dame, which had recently burned.Further exploration showed her other toxins in her body, which led to change. We dive into where toxic come from and what you can do to support your health. And this reminder is important: This is a journey. You don’t have to be perfect. You don’t have to change everything all at once.We talk about: Different ways we are exposed to toxins—what we put in our mouth, what we put on our bodies, and what’s around us in the air, our cars, our furniture, our housesChoosing one thing to replace as you are running out of itLow hanging fruit: taking off shoes, getting rid of scented things, filtering air, running a fan if you have a gas stoveHow things we associate with age are often us getting more inflamed because we’ve had more exposure and build up to toxinsTests to have if you are sickSpecific ways to cut out toxins in the home, food, and what you put on your bodyABOUT DR. WENDIEWendie Trubow, MD, MBA, IFM certified practitioner, is passionate about helping women optimize their health and lives as a functional medicine gynecologist. Through her struggles with mold and metal toxicity, Celiac disease, and other health issues, Trubow has developed a deep sense of compassion and expertise for what her patients are facing. She is the co-author of Dirty Girl: Ditch the Toxins, Look Great, and Feel Freaking Amazing and has been regularly featured in MindBodyGreen and Huffington Post.She is an accomplished speaker and previously had her own television show. She is on the faculty at A4M and a speaker for their conferences, along with other national societies. She and her partner will be releasing their next book in 2024.LINKShttps://fivejourneys.com/Facebook: https://www.facebook.com/fivejourneysX/Twitter: https://twitter.com/5JourneysHealthYouTube: https://www.youtube.com/channel/UCBIkSOxPL3t3wQuKmnGwGRA/abouLinkedIn: https://www.linkedin.com/in/wendietrubow/Mentioned Linkswww.ewg.orgDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Remember this isn’t about perfection, but shifts that make a

If you’ve been hanging around, you know I'm a fan of meal planning. I want to give you a behind the scenes look at meal planning in my life now. My situation at home is easier than it's been in many years, but meal planning feels harder. I’ll also give you a peek at meal planning with AI, something FLOW365ers are playing right now. And of course meal planning is about health, and I’ll share what prioritizing my health looks like today, including my daily practice. 

“The number on the scale can only tell you what your weight is.”  – Nicole HagenLet’s ditch diet culture. Easier said than done, but what if losing weight really isn’t the goal? What if we put away the scale? I loved talking with nutrition coach Nicole Hagen about what happens when we shift our thinking about weight and wellness and nutrition.Nicole shares her story about being obsessed with the number on her scale, while unwittingly  undermining her health. We talk about the difference between losing weight and losing fat — and what people really mean when they  say they want to lose weight.Diet culture is bad, but that doesn’t mean that making changes to what or how you eat is bad. Body positivity is good, but it’s unrealistic to think we’re all going to love our body every day. So what if we focus on health change?We talk about: The why behind changes we want, be it weight loss or other physical changesHow our decisions now affect our life long-term Listening to our body’s feedbackAdditive diets — what happens when you add more of what you need (protein, fiber … it varies) instead of saying you can’t have any of somethingMetrics to use and milestones to celebrate that aren’t scale related, but remembering to follow trends not one measurementSustainability and shame cyclesABOUT NICOLENicole Hagen is a nutrition coach, host of The Health, Wellth & Wisdom Podcast & a new mom. Driven by her own journey of recovering from a years-long eating disorder & healing her own relationship with food, Nicole has found her calling to help other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame, or guilt. Today, 10+ years later, she has a Master's in Nutrition, Physical Activity, and Public Health alongside countless other degrees, various podcast & media features & a successful business where she has helped hundreds of women leave yo-yo dieting and toxic diet culture behind, so they can live the healthiest & happiest lives!LINKSInstagram @nutritionwithnicoleWebsiteHealth, Wellth & Wisdom podcast DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:NUTRITION BY ADDITION. Instead of restricting what you eat, start with something you are not getting enough of. For a lot of people it is protein or fiber. Pick one way to add more of that. For example, a smoothie with lots of fruits or veggies adds fiber. Batch cook chicken or beans so you can easily add protein to meals throughout the week. Pack some protein snacks that you can keep in your car.KNOW WHAT YOU REALLY WANT. Would you be happy if you looked and felt the way you wanted to, had fantastic health markers, and were showing up the way you want to, but the number on the scale didn’t change? What is it you...

“The first increment of rest that we can practice is a pause.” – Octavia RaheemWho has time for rest? Too many of us would say, not me. Rest is devalued in society, but we NEED rest. I’m so excited to share this juicy conversation with Octavia Raheem, a rest/restorative coach and founder of Devoted to Rest™. If you feel like you can’t stop, even if you’re on the edge of burnout, you need this one.Octavia talks us through the tiniest bit of rest, a pause for three breaths, before we begin. Try it as you listen. See how it feels to pause, to breathe, to rest. Octavia came into rest because of a health crisis. She says she didn’t know how to stop, so life stopped her in her tracks. It took being in a hospital bed for her to see the hamster wheel of doing she had been on.Rest is a daily practice, and it’s easy to slip out of that practice. We get into how to build rest into your day, how to keep it a regular part of your life, and how a system that supports and values rest helps a lot.We talk about:&nbsp;&nbsp;Recognizing the tension between work and rest and feeling worthy of rest&nbsp;Productivity versus a spirit of creativity and generativeness&nbsp;Ways to slow down, like learning to be with your breath even when you are in motion and simplifying your morning (or other) routines&nbsp;&nbsp;Teaching our kids that it’s okay to rest and go slow&nbsp;Recognizing where you are pulling more weight and disrupting old systems that keep you doing it&nbsp;Having the courage to experience your life, not just do itABOUT OCTAVIA&nbsp;Octavia Raheem is a&nbsp; wife, mother, author of two best selling books Pause, Rest, Be and Gather. She is a rest/restorative coach, yoga + meditation educator, and former wellness studio owner.&nbsp; She is the creator of Devoted to Rest™, a transformational rest focused experience for visionary women leaders making a high impact in their fields. Within her rest and work she threads time tested practices, depth skill and knowledge about what supports rest and what doesn’t, wisdom rooted in Black American Southern traditions, and intuition into a blanket of experience under which individuals can gather and rebuke stress, fatigue, and burnout. Her offerings lead driven, inspiring, creative, and purpose centered individuals and companies to awaken the fullness of their potential and power through rest.&nbsp;Octavia has over 20 years of experience and well over 10,000 hours of designing and delivering classes, restshops, workshops,&nbsp; immersions, and trainings that transform, heal, and restore individuals and organizations. In 2021 Yoga Journal magazine recognized Octavia as one of fifteen experienced yoga professionals who have elevated and changed the field on a global scale. Closer to home and as a beacon in her local community, she was named one of four luminaries who have lit the way and created new avenues to yoga in Atlanta, Georgia, and the Southeast in September 2019 by Natural Awakening Magazine. Additionally her writing, rest, and work have been featured in Mantra, Tricycle, Well + Good, Atlanta Magazine, CNN, and at Essence Festival Wellhouse Atlanta.&nbsp;She has an academic background in English Literature, creative writing, and middle grades education as well as 10+ years of professional experience developing curricula for innovative learning and teaching Language Arts in K-12 settings. Most recently, she combined her passion for yoga, creativity, language, and community through her four year tenure as co-director for Yoga, Literature, and Art Camp for Teen Girls at Spelman College Museum of Fine Art founded by Dr. Chelsea Jackson Roberts.&nbsp;Octavia is committed to herself, family, community, and our world being well and rested- in body, mind, heart, and spirit.LINKS&nbsp;<a...

Do you go broad or deep with your goals? As women, with lots of hats to wear, we tend to go broad, but when you go deep, your intention has less competition. That’s the premise behind 10x goals and the book 10X Is Easier Than 2X.I share one of my favorite exercises from the book based on the gap and the gain. I talk you through how to do it, and what it actually looks like in practice, so that you can create a measurable goal that you can get to based on a past that you're in love with.I talk about:How the book is geared 100% toward entrepreneurs, but this exercise works for any part of your lifeFinding the right energy to plan from&nbsp;The gap and the gain and how making choices from the gap means we measure against an impossible idealHow gain allowing you measure what’s next for you based on a past you are excited aboutCreating a ritual for the 10X Jumps exerciseMy example of the 10X Jumps exercise, so you can see how it really worksDOABLE CHANGE10X JUMPS EXERCISE. Set yourself up with time and energy to think. Light a candle and sit with your tea or take yourself out to a cafe. Then sit with a journal and list out all the amazing things you've done throughout your life. Name what happened in each phase of your life, chronologically. Then write what you let go of to make each thing happen. Include the current phase of your life in this process. What is happening? What are you willing to let go of?LINKS10X Is Easier Than 2X book

“I'm very bold and unapologetic about my self care.” –Rosalyn FungWhat happens when a pivot looks like giving up everything you’ve worked for? Rosalyn Fung left a thriving psychology practice to become a coach. We talk about her entrepreneurial journey, the breakdown that led her to learn about the spiritual practices that she now uses with clients, and how hiring a speaking coach made a difference.One of the challenges of a major pivot / break with what you were doing is the reaction of others. In Rosalyn’s case her parents worried about her leaving behind the career she had worked so hard for. Have you ever worried about leaving something you worked hard for? Here’s a reminder, it’s okay to change your mind.And what about balance? It’s not 50-50 time, but how the energy flows between different parts of her life. For her that starts with being in relationship with herself.We talk about:&nbsp;What Akashic Records are (I had no idea) and how she uses them herself and with clients to quantum leap resultsHer morning routine and other ways she takes care of herself (start by responding to yourself, not the world)Building self-trust by creating goals, committing to them and taking action on that commitmentShifting your energy to stop attracting nightmare clients or to get past money, time, or other blocksThe importance of honoring our feelingsHow productivity is creativity —&nbsp;and why breaks are essentialABOUT ROSALYNRosalyn Fung is an Akashic Visionary Life &amp; Business Soul Coach, Facilitator &amp; Trainer of Flourishing Life Coaching Certification Program, speaker, 3x international best-selling author, former psychologist, mastermind, and workshop facilitator on the topics of feminine leadership, self-love, mastering your energy, money mindset &amp; attraction marketing. She has a podcast/ TV show called Activate Your Soulgasmic Business and she delivers meditations with light language activations that rank in the top 10% globally of most listened to and is featured on various platforms including iHeart Radio, Apple iTunes, Spotify, and RokuTV.Rosalyn Has Been Featured In Huffington Post, CBC Radio, And Has Spoken For Fearless Woman Summit, This Woman Means Business, and Harvard University. She has shared the virtual stages with world leaders, Les Brown, one of the world’s most sought-after motivational speakers &amp; coaches, and Jack Canfield, the founder of Chicken Soup for the Soul.As a former psychologist of over 10 years, a 2nd degree black belt In karate, a Reiki master &amp; Divine Compassion Multidimensional Healer, she catalyzes you to get out of your own way, unapologetically show up and magnetize your dream life. ​LINKSWebsite: https://www.rosalynfung.com/Instagram: https://www.instagram.com/rosalynfungcoaching/&nbsp;Facebook: https://www.facebook.com/rosalyn.hagueDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.&nbsp;Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.&nbsp;Here are three Doable Changes from this conversation:START YOUR DAY WITH YOU. Instead of picking up your...

“I look at branding as a spiritual and a self-development process. It's not just finding out the messaging, it's finding out who you are.” –Tiffany NeumanYour logo is just the tip of the branding iceberg. Branding strategist Tiffany Neuman is here to show us that branding is more than logo and colors. Branding is messaging —&nbsp;and who you are. Branding and marketing have been coming up a lot in FLOW365, so I’m excited to dive into this conversation.Branding and marketing go hand in hand. Marketing is the vehicle to put the brand out there and get brand recognition. If you dread this, you’re not alone. We talk about fear of visibility, struggles to write copy, and how the clarity and confidence of a brand can make it easier to share.Like most of what we do here, branding starts with visioning. Tiffany loves helping people dream bigger and reverse engineering to their brand.We talk about:&nbsp;Branding for the company you want to be in a few years, not nowCreating a branded system and how it helps you get new ideas out quickly and easily and outsourceA perfect fit client instead of an ideal clientBranding as spiritual and self-developmentBeing consistent with your brand and innovative with campaignsMindset work on visibilityABOUT TIFFANYTiffany Neuman is a visionary branding strategist who helps highly-motivated women entrepreneurs up-level their businesses. After 15 years in the corporate world, working with brands like FedEx, Adidas and Burt’s Bees, she left to establish a revolutionary branding business that stays one step ahead of trends. Using a unique, hands-on approach that views branding as a self-development process, Tiffany now works with clients across the globe to help them 10x their sales and shine even brighter in their niches. She is a contributor for Entrepreneur and has appeared in media outlets including Forbes, and various podcasts. Tiffany is a professor of design and branding, as well as the host of the Legacy Lounge Podcast. When she’s not helping clients create their legacy brands, she’s spending quality time with her husband and two daughters.LINKSYour Legacy Brand WebsiteFacebookThe Profitable Brand Equation Private PodcastBrand Clarity QuizInstagram: InstagramLinkedIn: Linked InMENTIONED LINKSDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life.&nbsp;Here are Three Doable Changes from this conversation:GET OUTSIDE THE BOTTLE. Tiffany likes to say you can’t see the label from inside the bottle. It can be hard to describe what we do. Ask your clients to tell you what...

“When women actually start to lean into and embrace their cycle, it becomes like your superpower.” –Renae FieckYour cycle is more than your periods. Too often we are only aware of our period, but working with the four parts of our cycle can make a huge difference in our work and life. I’ve been paying more attention to my cycle for a few years now, and I’m really excited for this conversation with Renae Fieck, cycle coach and business strategist.If you pay attention, you’re likely to notice different energies and moods throughout each month of your cycle. Renae has dubbed them: the recharge, the accelerate phase, the connect phase, and the reflect phase. You can work with these phases instead of trying to push through them.No, you can’t plan your whole life around your cycle, but you can still organize some of your work around them. You can also be kinder to yourself when you need to do something not at the optimal time. And you can make other changes in your life to support yourself through the various stages.We talk about:&nbsp;What happens when we create space for ourselves and follow our rhythm&nbsp;Ways to track what’s happening — noticing goes a long way.&nbsp;Seasonal and other long term cycles in our livesShifting your exercise throughout your cycleFinding more confidence and turning your cycle into your superpowerWhat it looks like for women who don’t have a cycle nowABOUT RENAERenae is a mom of 3 and occupational therapist. She helps women optimize their time and energy through unlocking the power of their cycles so that they can be thriving high achievers. Through her method she helps women balance the demands of life, make a bigger impact, and get bigger results without adding more stress or needing more time. She’s the host of the Cycle Advantage Podcast. She can be found at renaefieck.com.LINKSInstagram: https://www.instagram.com/renaefieck/Facebook: https://www.facebook.com/risingmomsYouTube: https://www.youtube.com/@RenaeFieckTikTok: https://www.tiktok.com/@renaefieckPinterest: https://www.pinterest.com/renaefieck/Gift: renaefieck.com/ditchconsistencyDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.Sometimes action feels so hard. You can be kind to yourself and take action. Our cycles are a great example of how! And we can also take care of ourselves by making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. Pick a Doable Change that resonates with you the most to start from.&nbsp;TUNE INTO YOUR BODY. Working with your cycle starts with noticing your cycle. You can use tools to track your basal body temperature. But you can also simply ask: How am I feeling today? What's actually happening in my body? What does my body need today? Keep it short and simple.CREATE SPACE AROUND YOUR PERIOD. For this part of your cycle, create space for yourself. Take a social media break...

“Creativity isn't just art. It's not just fun crafts or photography. Creativity is learning to step outside the box and create in different ways.” –Beryl YoungHow do creativity, productivity, and ADHD come together? What about a job in an accounting focused business and creativity or a job and entrepreneurship? We talk about what creativity really is, getting diagnosed later in life, and flowing between a job and running your own business with creativity coach Beryl Young.Beryl really wants people to see creativity as more than just art, fun crafts, or photography. She manages to infuse creativity into a job in the accounting world. She says creativity is just a way that we solve our problems and we find fulfillment during the day. It’s essential self-care. But we often see creativity as extra, and some people find creativity intimidating.&nbsp;Beryl was diagnosed with ADHD when she was 40, after her daughter's diagnosis. I’m seeing more and more women who flew under the radar and are now getting diagnosed. Beryl has found a lot in the creative entrepreneur space, and it's an important piece of the conversation.&nbsp;In addition to creativity and ADHD, we talk about:reinventing yourself, again and again, as a creative actbeing creative with structure —&nbsp;and burnout happening when we are constantly overflowing structureletting go of workaholic tendencies and remembering to be creative&nbsp;how creativity feels extra, what it really is, and how to weave it into your daysletting go of perfectionism and asking what you need creatively on a given dayhow many different ways you can be creativeABOUT BERYLBeryl Young is a creativity coach who supports women in finding greater productivity through sparks of creative self-care. Formally diagnosed at age 40 with ADHD, she realized just how much she’s relied on creativity throughout her life to harness her neurodivergent traits and thrive. Using tools like mindful photography, intentional journaling, and conscious doodling helps women cultivate more space in the chaos of daily life and show up with greater courage and confidence. Beryl previously was the creator and founder of the Momtography photography method and her work has been featured on TODAY parents, Huffington Post, PicMonkey, Digital Photography School, &amp; The Shameless Mom Academy.LINKSFacebook: https://www.facebook.com/beyoungcreativepageOpt-In: https://beyoungcreative.com/sparkstudiosignup/https://beyoungcreative.com/100stepsplansimple/Instagram: @creating.courage OR @100stepsprojectDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.&nbsp;Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.&nbsp;Here are three Doable Changes from this conversation:10-MINUTE RULE. If you are feeling overwhelmed or stressed, stop what you're doing and take 10 minutes to do something. It could be tidying up a corner of your home that's just for you, setting up your creative space, making a playlist that you love.OWN YOUR CREATIVITY. Do you get intimidated by the idea of creativity because you don’t like results or...

This meditation is a great way to get centered before sitting down to make a plan — especially a wellness plan. We took it out of a longer session, so that you can use just the meditation. Go to the previous episode to fit this meditation into a bigger framework.

“Planning is deciding in advance, after taking the time to get centered.” – MiaLet’s make time for your health.We recently ran a week-long planning event where we took women through the steps of making a 6-week wellness plan.You can go through the whole training here, and in this episode I walk through some of the key questions posed in the first three sessions.In this episode we share the 5 steps of the FLOW Planning Method — center, video, decide, schedule and follow through.Mia shares a few key questions that are a part of the Make Time for Your Health Planner.#1. Ask why you want to make time for your health? Ask 3 times.#2. Make a list of thhe obstacles that keep coming up.#3. Make a list of all your wants — whether they are old or new.#4. Decide your next step for each want. Remember your next step can be to let it go forever or until another season.#5. Let your gut and your why guide you in choosing your top 3 priorities for the season ahead.“With meditation, you become a sensitized superhero, completely in control, with endless possibilities at your fingertips.” – Tara StilesThis meditation is a great way to get centered before sitting down to make a plan — especially a wellness plan. We took it out of a longer session, so that you can use just the meditation. Go to the previous episode to fit this meditation into a bigger framework.Once you have the sense of the direction you are going, we have compiled a playlist of our best wellness episodes to help you follow through.You can also download the full playbook with tips from each podcast episode. Just remember to decide what you want first. The expert episodes are meant to support your dreams, rather than tell you what your dreams should be

“If you can rest your body, if you can rest your mind, sleep just happens. It's a side effect.” –Kali PatrickCan’t sleep? It’s the worst. Whether you can’t fall asleep or stay asleep or get quality sleep, not sleeping impacts everything! Sleep is a hot topic in the FLOW365 community right now, and I know too many women who aren’t getting enough sleep. That’s why I’m so excited about this conversation with Kali Patrick, an adult sleep coach.Poor sleep affects movement, mood, and what we eat, so you really need to prioritize sleep when we are making time for your health. What does “good sleep” even mean? First, Kali says we need to look at our whole sleep experience, not one night. We often create bigger sleep problems by getting in our own head about one or two bad nights of sleep.The first step is actually having a sleep vision. “I need to sleep better” isn’t going to motivate you. You need to ask yourself: What’s important about getting better sleep?We talk about:&nbsp;Setting sleep goals — and knowing how to support yourself to get there with doable changesGiving yourself enough sleep opportunity and setting boundaries with yourself and others to promote good sleepHow to deal with middle of the night wakingSimplifying your bedtime routineThe difference between recreation, rest, and sleep … and how it affects what you do before bedHave a sleep rhythm and understanding that you can get back to if you choose or end up out of it for a nightABOUT KALIKali Patrick is an adult sleep coach and #1 bestselling author of Mastering Your Sleep Puzzle: Your 12-Week Guide to Sleeping Better. She helps stressed-out tired people reclaim their sleep, energy, &amp; enthusiasm for life.&nbsp;Kali blends her training as a nationally-board certified health &amp; wellness coach and therapeutically-trained yoga teacher into a practical and flexible approach to help busy people improve their sleep long term.Kali’s personal experience with both insomnia &amp; burnout add a different dimension to her approach and make her a leading—though often contrarian—sleep expert. Kali believes that everyone has the ability to sleep naturally without any of the products, pills, potions, &amp; gadgets marketed by the $65 billion sleep aid industry*.Learn more about Kali and her programs at KaliPatrick.com.LINKSFree 30-min Clarity Call (required entry to 1-1 coaching)Course: The Sleep AcademyBook: Mastering Your Sleep Puzzle: Your 12-Week Guide to Sleeping Better&nbsp;Freebie: Lifestyle Habits Wrecking Your Sleep (sample book chapter)Twitter:...

“Get rid of the all or nothing mindset that it needs to be some super intense thing.” –Dr. Anthony BalduzziDo you need different food and exercise in your 40s and after? Is it too late to start working out? I’m so excited about this conversation with Dr. Anthony Balduzzi, founder of The Fit Mother Project. We talk about long-term health as a motivator and how to actually make change happen as we age.Why does it feel like what was working doesn’t any more? And what can you do about it? Dr. Anthony says the margin of error goes down when you don’t have as much estrogen providing energy, bone strength, and vitality. That means we need to do strength training, really get control of our nutrition (we’ll talk about some shifts here), make sure you’re moving, take the right supplements, and optimize sleep.If you’re looking at that list and thinking, “I don’t have time,” we’re going to talk about pulses of exercise, how to mix cardio and strength training, and shifts in food that can make a big difference. Plus how these changes can give you more energy … that can help you do more of the good stuff for your body.We talk about:&nbsp;Having a standardized healthy breakfast and getting more protein in your dietThe need for movement AND workoutsExperimenting to find what feels good for your bodyStarting strength training —&nbsp;it’s not too late and it doesn’t have to take hoursMicro workouts, combining cardio and strength training and ways to trading intensity for timeThe importance of recovery timeABOUT DR. ANTHONYDr. Anthony Balduzzi is a health and weight loss expert and the founder of The Fit Mother Project and The Fit Father Project — the leading health &amp; weight loss programs for busy moms and dads over 40. Dr. Balduzzi holds dual degrees in Nutrition &amp; Neuroscience from the University Of Pennsylvania and&nbsp; a Doctorate in Naturopathic Medicine. Dr. Balduzzi is most proud of the fact that he's helped over 30,000 families in over 100 countries lose weight and get healthy through his programs.LINKSThe Fit Mother Projecthttps://www.youtube.com/@FitMotherProjectMENTIONED LINKSEmpowered Food Choices with Tess Masters&nbsp;DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.Here are three Doable Changes from this conversation:DIAL IN BREAKFAST. Having a standardized healthy breakfast is a great way to start the day. You want some healthy fat, some protein, lots of vitamins and minerals. Have a plan and keep it simple. You could have an egg with sauteed greens, other veggies or berries. You could do overnight oats with hemp seeds, chia seeds, and almond milk. You could do a smoothie with protein powder, almond milk, and veggies. You can eat the same thing everyday or swap out what veggies you have with your eggs or what fruit you put in your smoothie. Some of these things you can even prep ahead. Dial in breakfast and see what that does for your day.BUILD DAILY MOVEMENT. In addition to working...

“I believe in doable and done over perfect and procrastinated.”– MiaAt the end of every episode, I share 3 doable changes. Why? Doable changes are the key to all the big changes we want in our lives. And no matter how busy you are, doable changes work.Often when we decide we want a change, we try to take on all the parts at once or try to take a giant leap from where we are that is too hard or unsustainable.Then with a list in hand, of unchecked items, because we just made it 5 minutes ago, we start to feel overwhelmed or behind. That feeling does not help us take action.For years, I craved change. I was constantly starting a million things, doing them half assed until I could no longer bear it, then hiding, then repeating. I felt like I was part of the movie Groundhog Day!The problem was I’d try to change everything all at once, from what I ate to how I worked to my exercise routine — oh, and I would start at 5:45 am with meditation. Honestly, meditation was on my calendar for years! It tortured me, until I actually made it “doable.”Now, instead of “trying” to make a million changes at once, each week there is one thing that I actually work on. By focusing on something each week, I have found that at the end of the year, I have a beautiful set of practices or habits that are genuinely mine.You can develop new habits or practices too. Getting into FLOW doesn’t have to be daunting. You can make meaningful change in your life by choosing doable changes and committing to them.We are going to focus on food and wellness this month. I thought I would share a few tangible examples of how some of these have played out in the food and wellness area.Have you signed up for Make Time for Your Health?&nbsp;(Event square)14 years ago, I needed a doable change to get healthy. I had gotten some advice to go raw vegan and basically detox. I really wanted to follow through but that really did not feel at all doable to a non-cook with 3 kids under 5. To make it doable, I ate basically the same things everyday for 3 months. That got me the food change I was looking for. Once I was eating a new way and had some health and energy changes, I was able to add in more variety, but I need to make it as simple as possible to make the change doable.3 years ago, giving up alcohol was a doable change one week. I decided to not drink in any circumstance for one week. Of course that week there were a few tempting scenarios — a work party at my spouse’s work where I felt awkward, a very long day that I traditionally would have ended with a glass of wine, and a relaxed Sunday where my husband cracked open a cider. The “change” was really about riding the wave of discomfort when temptation arose. The second week, I chose a doable change for work while staying focused on alcohol. I had not made a choice not to drink ever, but I wanted to see what I could do with the discomfort. Sometimes a smaller window makes a change feel possible, and you can choose it again and again. Three years later, I am still alcohol free.114 days ago, I made a commitment to do Qigong every day. I made it a doable change and it became effortless. It felt so great on my body and soul. I have done it almost daily since. A few weeks ago, I went on a family vacation and could not find the space to do it. The truth is, I could not find a quiet space inside with Internet connection. So this week, my doable change is to practice outside without a computer some days, so I have that as a tool too. I felt different on vacation. Everything feels better with my daily Qigong practice. I’m committed to it, now my practice needs to get looser and flexible.Sometimes a doable change is finite. When we had Jadah Sellner on the show, one of the doable changes we shared really resonated with me. It was to

“A mother's love liberates.” —Maya AngelouOur kids’ teen years can be a struggle and a disruption, or they can be the medicine we need to connect to our kids AND our purpose.What does talking about this have to do with what we do around here? Many of us plan for the physical hours of mothering in the early years, but we rarely consider the time it takes to process the mental load of the later years.Listen in for all the details. Read the post for the basic idea.A few years ago Sil Reynolds and I created a container for a group of mamas for five weeks. Sil offered us this definition of motherhood, “Allowing our kids to become themselves.” I love this definition for mothering kids of all ages, and it helps me understand what has worked and what has not.&nbsp;Our job is not to be perfect. Our kids grow as much from what we do right as what we do wrong. Openness to evolve has been most helpful.I believe the work is ours, and often we make it about our kids.I did a lot of work on parenting in the early years that led to work on family values, family meals, less stuff. We loved the work of Kim John Payne who wrote a book called Simplicity Parenting that led to fewer toys and activity and no media. It was actually the foundation for what became Plan Simple Meals. It was simple at the beginning. As our kids became tweens and then teens, it got harder for me and my husband to agree, because we each got triggered in different ways.My experience of helping my teen who was really suffering two years ago started like one would expect. Hours combing through therapists. Daily emails to colleagues and friends who might have ideas. It was one deadend after another, until I totally surrendered.I saw the gift that was in front of me not only to help her, but to heal generations before and after us. I saw my responsibility in the situation. I saw the only way I could tap into my mama instinct in this extreme situation was to be 100% present. Sometimes that looked like sitting with her for 3 hours patiently waiting for her to eat. I started to see the connection between me being ok when she was not and her getting better. I danced with her. I hugged her often. I held my tongue hourly, and sometimes presence had me walking out the door alone.I didn’t talk about this at first. I wanted to protect my kids and to make sure I was healed too, but this phase, these challenges of motherhood kept coming up in our weekly FLOW365 calls. I wasn’t the only one spending hours looking for a tutor or therapist while not getting work done or having things fall apart at home. I wasn’t the only feeling like I wasn’t taking care of my body because I was taking care of something else.Often we think that parenting teens is less intensive than parenting younger kids, but really things just shift. Our teens still need us, but in different ways. Our role is still to allow our kids to become themselves, and that doesn’t mean stepping back.The world really wants you to parent from the outside, but this phase needs you to source from the inside.Here are 3 keys that have helped me LOVE being the mom of 3 teens (and they are still working as I move into the parent of a young adult too!).Listen.&nbsp;Kids want to be heard. When your teen opens up to you, try to listen without jumping to conclusions, judging them, or even trying to come up with a solution (unless you are asked).It’s hard to listen without fixing, but it builds trust and encourages them to come to you in the future.How can you listen? Each kid is different, but try:&nbsp;Going for a walkDuring car ridesWhile cooking or doing other things around the houseSaying goodnight, sometimes this end of the day opens them upHow do you listen without fixing?&nbsp;My daughter and I danced...

When we come in tune with the moon cycle, it’s a way to come in tune with ourselves, and then when we come in tune with ourselves and our environment, there’s an invitation to become more present.” &nbsp;– Ezzie SpencerWhat happens if you throw out what you think you know about calendars, goals, and noise—the magazines, commercials, comments from family members …?My mission is to help women move away from all that outside noise and tune into their own bodies, minds and souls so that they can guide themselves towards their best lives.I used to describe myself as a weird mix of very practical and a bit woo. I’ve come to realize that a lot of what I used to call woo is my most authentic feminine self… just living in a masculine world. I realized my conditioning around the calendar and masculine planning systems did not serve me. When I finally let go of the noise, I found the solution that let me shed 85 pounds, write a book, be there for my kids in ways I did not think a working mom could, and so much more.Tracking your energy levels and planning from an informed place can be a transformative practice — and the moon cycle fits right into that. I learned from FLOW’s resident shaman, Julie Hannon; Sarah Jenks;&nbsp; and Ezzie Spencer.Learning about the moon cycles helped me track my natural tendencies and rhythms. That means I can make plans that reflect my natural flow. This has helped immensely with both my productivity and happiness. It took me out of the model where every day is the same, and into a more informed space of each day being a bit different, and that cycle repeating every 29 days.The coolest part about the moon as it relates to women and planning is that it helps us understand our own unique, consistent patterns — the tired days, the energetic days, the focused days, the loving days each repeat themselves in a very logical way. By knowing our energy, we gain a deeper understanding of our natural rhythms and patterns, and can identify our most productive times and low energy times.Our culture has told us that low energy times are “bad” and we need to always be productive, but this is not the feminine way. When my energy is low, and I rest, ideas often flood in. My creativity is high.The trick is to understand my energy highs and lows and craft a life that lets me respond to my energy accordingly.To do that, you need to know not only the cycle of the moon, but what that means for you! You do this by tracking.Tracking our energy empowers us to make more informed life choices, such as adopting healthier sleep routines, food habits, and stress-management techniques. This self-awareness helps recognize early signs of exhaustion, enabling us to take timely breaks and prevent long-term fatigue. By honing the skill of energy tracking and informed planning, we unlock the door to a more balanced, productive, and fulfilling life.Download the Moon Journal here to track your energy with the moon cycle.New Moons and Full MoonsEach part of the moon cycle has an energy, and you’ll find that through tracking. The new moon and full moon are special times in the cycle.Keep track of the full and new moon dates, so you know when each one occurs. You can find the full and new moon dates for your location online or in a lunar calendar.&nbsp;New moons are for intention setting. I start my 90-day seasons on a New Moon, and our FLOW365 planning retreats often fall near new moons as well.&nbsp;“Intentions set on a New Moon will be blessed and held into reality.”– Sarah JenksFull moons are a time to manifest and release. Using the full moon as a symbolic time for self-reflection, manifesting, and release, can be a powerful practice for personal...

“Freedom isn't being able to do what I want whenever I want to. Freedom is not feeling pressure about it, and by planning it out, I don't feel the pressure.”–Lori OvebroecklingCan you be supermom AND feel super balanced? Lori Overbroeckling, author of Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home &amp; How You Can Too!, says yes! As the mom of four with a corporate job and a business, she’s learned how to make time for all the things that fill her cup.&nbsp;First, let’s clarify. Does it work perfectly every day? No. Are there stressful moments? 100%, but overall, she feels balanced and good about how she spends her time. It wasn’t always that way. Weekly planning helped turn things around.&nbsp;&nbsp;It allowed her to see things that weren’t going to work and choose to move them or delegate them or cancel them. In other words, she got to be intentional instead of putting out fires all the time. Her plan, and this idea is not new if you have been around for a while, includes not just work, but all her family stuff, a meal plan, workouts … all the stuff in one plan.&nbsp;We talk about:&nbsp;Planning from calm instead of panicHow essential white space is in your planBuffer time, adjusting the schedule as you go (without just throwing it out), and the mindset of letting go and moving on when your plan doesn’t go as plannedHow to ease the pain of back to school schedule changes (or any big schedule change)Cutting out extras to be able to provide more emotional support during transitionsCarrying a piece of summer into fall to ease transitions in our family and our workABOUT LORILori Whitney Oberbroeckling is a mom of four, corporate leader, podcaster, productivity expert, and author of the book Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home &amp; How You Can Too! She is passionate about helping parents who want fulfilling careers–or side hustles or passion projects–while also wanting to feel present and connected to their families.LINKSFacebook Page: https://www.Facebook.com/secretsofsupermomFacebook Group:https://www.facebook.com/groups/secretsofsupermomAmazon Link to Book: https://www.amazon.com/dp/B08VSDJ398/Website: https://www.secretsofsupermom.comInstagram:&nbsp; https://www.Instagram.com/secretsofsupermomLinkedIn: https://www.LinkedIn.com/in/secretsofsupermomMENTIONED LINKSParenting Simplified with Kim John Payne&nbsp;Connect, Collect and Then Direct with Kim John PayneDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar....

“When we declare, we do. When we think, we dabble.” -Mia MoranI used to have a bookshelf of productivity books (mostly unread), a recycle bin of half-used calendars and planners, and too many days where my bag was filled with ideas and reminders on sticky notes and envelopes.I know I’m not alone, because over the years of helping families plan healthier meals, I kept hearing it again and again. We just can’t get together for family dinner. I’m too busy for selfcare. I don’t have time to cook the meals I really want to eat. If I work, I won’t be there for those I love, much less take care of me.We are all busy. As entrepreneurs and loving women, as passionate people who want to explore our interests and live healthy lives, we struggle to find the time or&nbsp; make the time.I learned I couldn’t separate my healthy lifestyle goals, my family, and my spirituality and self-care from my work planning. Once I get it all on one page and look not for balance, but for FLOW between the different parts of my life, it starts to make sense.This isn’t a quick fix solution, nothing that really works is. Instead you focus on breaking down your goals and continually flowing forward. And when you get off track, you have your system to come back into FLOW.I created the FLOW Planning method, because it was what I needed, and as I shared what I was doing, other women got interested. I want you to keep moving toward the life you want: a life where you reach your big business goals—and have time for family and health and spirituality too.So grab a notebook and a pen and the calendar on your phone. I’ll walk you through my process (and share my daily planning pages). At the end I will share the easiest way to put this process into action.All Your Life on a PageThe FLOW Planning Method is a mix between journaling and calendaring. It is a way to keep moving towards what you want, one season and one day at a time.It’s about knowing where to focus and what little things you can do in all areas of your life that will have a big impact.It’s about starting from a kind, gentle, centered energy — always.It’s about allowing yourself to imagine the best possible life, over and over, in each area of your life.The FLOW process breaks life into 4 categories:Food &amp; wellnessLifestyle &amp; familyOm (aka spirituality and self-care)WorkToo often&nbsp; we commit to our work or parenting for a phase of our life, and ditch the rest. When you get really intentional in all 4 areas, magic starts to happen.Lean Into Your Feminine Energy with the FLOW ProcessRemember the FLOW brings together all parts of your life. As you go through the steps don’t separate out work and home and self-care and health.1. Tune in.Let your soul guide you. Don’t choose based on what you think you need. The feminine gets centered and gets connected to a vision before making any choices.This is when you engage your imagination, journal, meditate, walk, pull a card, open to a passage. Let yourself be guided and calm.2. Get everything out of your head and onto paper.We hold so much in our heads and it holds us back. Just the act of getting everything down on paper can greatly affect your productivity, your creativity, and decrease your stress level. In the FLOW Planning Method, we call this transfer from head to paper.3. Trust your intuition and vision to help you make a plan for the next 90 days.I always encourage women to think about their future self. 5 years tends to be a good timeframe, but really its about dreaming where money and current situations are no longer an issue. Design your top goal in each of the 4 FLOW categories for the next season. It’s more productive to focus on the next 90 day season.Stillness and...

“Today is the best time to start. Our tomorrow self is eagerly waiting. Our yesterday self no longer knows best.” —MiaI wanted to share with you something that I teach, a simple tool that is behind all my big changes, and in recent years FLOW365ers.How often do you get a download or an idea but struggle to bring it to life because your plate is so full? This gets even harder when you want a life of balance, a life that lets you be there for those you love and where you are not burned out.I have lots of planning tools and balance tools in my toolbox. I’ll be sharing more of them, but I wanted to start with the one that kickstarted my health transformation 14 years ago — and has helped me every day ever since: the Today Sheet.How Do I Find the TimeA few years ago, maybe 7, I went on the road to promote my book Plan SImple Meals. I thought I’d be teaching meal planning and how to feed your kids healthy food.Instead I kept getting the same question over and over: How do I find the time?&nbsp;I saw a sea of women who were frustrated because they literally couldn't figure out how to get to work, get their kids, get home, and make dinner. And I realized it wasn’t about dinner. This question came up around so many things that we say we want to do: exercise more, write a book, launch something new in our business, declutter the house, spend time with our kids, get back to a hobby like dancing or photography, meditate …&nbsp;We all have the time we need to make the changes we want. But we don’t always see it.&nbsp;Why? Because we are so busy doing everything. And there iis too much noise to notice.Doing is necessary, but it needs to be balanced by being. Another way to look at this is that “the doing” is a masculine energy, and we live in a world that is skewed very masculine.&nbsp;So let’s start by getting comfortable with the feminine and bringing it into how we think of tiime. Rather than starting from the long to-do list that you feel rather detached from, start by getting centered and allowing the vision to come forward. We make better decisions when we come from a place of feeling centered. We are better able to schedule from a place of being decided.Once we have our vision and we’ve scheduled, we need to follow through. But here’s what makes this process different: we aren’t working from the assumption that every day is the same or that you are working 9–5.Following through recognizing your cycles and seasons.Learning to Bend TimeI struggled to answer that question women asked about how to find the time. It seemed that as I was making these big changes, there was time.Time to learn how to cook. Time to eat raw vegan and be a great mom and grow a design company. Time to write a book as a dyslexic human who believed she wasn’t a writer. Time to educate my kids on the road and speak at schools and eat well.&nbsp;I had always been told I had ADHD, or that I was just “creative,” because finishing on time or early was not my thing. But in the case of these important life things, in this phase, I was doing pretty great.I started to look at what had worked for me.It started with a health change. I was running a design company that was going well. I had a husband I loved, and three great kids. And I was exhausted and 70 lbs overweight from my three pregnancies. One day, staring at a stack of coffee cups and wondering how I could have no energy, I drew a line in the sand. It was time to get healthy.It started with getting really clear on what I wanted, what was essential.The first step I took: Ask around the office, “What would you do if you wanted to get healthy today?”&nbsp;Everyone said I should go to a yoga class, so I called the babysitter and said I was going to be late.&nbsp;For the first time ever I took care of...

“Productivity is a byproduct of focus. If you prioritize focus, productivity will follow.” –Megan FlattWriting a book takes focus. Ask Megan Flatt, the author of Focused: Reclaim Your Time, Ditch Overwhelm, and Do Less Better. The book answers the questions: What if instead of hustling harder, we focused more? What if it's not about getting more done? What if we actually did less, but did it better? Megan says she used all the tools she shares in the book to write the book.We talk about getting big projects done, why checking things off the list isn’t necessarily the main goal, and napping without guilt. We can’t just prioritize getting stuff done. That’s hustle culture talking. “But I want to get stuff done!” you say. Don’t worry. You can, but if you prioritize focus instead of productivity, everything shifts.It’s like wellness. If you focus just on the number on the scale, you don’t get the full picture. You might get where you want to go, but not actually be healthy. If you focus on moving and choosing healthy foods, you move toward your goal, gaining benefits along the way. It’s the same with productivity and your business.We also talk about:&nbsp;The fact we aren’t supposed to focus all the time. That means your work day has periods of focus and periods of rest or non-focus.&nbsp;Scheduling time for your important but not urgent activitiesUnderstanding that your highest contribution shifts and setting boundaries to protect time for what you deem to be most importantWhether you are making time for the $10,000 / hour tasks or just the $10 / hour tasksMapping your energy and creating your own daily, weekly, and seasonal rhythmHow to make time for focus 3 ways: schedule it, plan it, set itABOUT MEGANMegan Flatt is a business growth strategist on a mission to make entrepreneurship easier. She believes you can have a thriving business, a community and a life — and you don’t need more time, you need more focus. She’s the founder of Focus Sessions and the author of Focused: Reclaim Your Time, Ditch Overwhelm, and Do Less Better.&nbsp;In Focused, she shows you how to find your focus, what to focus on, how to make the time for focus. Megan started Focus Sessions, a science-backed system to provide dedicated, distraction-free virtual coworking to help people get their most important work done. The monthly membership helps you find your focus, create a solid plan and stay out of overwhelm. Megan’s favorite affirmation is “you have exactly the time you need.”&nbsp;Besides helping business owners focus, Megan is obsessed with lattes, post-it notes and romance novels. Outside of work, you find her focus turned to her husband and two kids, probably near the water, in the San Francisco Bay Area. You can catch up with Megan at focus-sessions.com or letscollective.co or @focussessions.LINKSFocused book: http://focus-sessions.com/focusedbookWebsite: https://www.focus-sessions.com/Instagram: @focussessions +...

“Self-confidence starts when you decide ‘I am going to start to create a relationship with myself’.” –Candy MotzekSelf-confidence. We need to step into it as women. I lead off my conversation with Candy Motzek coach of coaches with discussion of self-confidence. Confidence is actually two things — an emotion that ebbs and flows and something deeper inside, a more core piece of us, inner-confidence. That’s what Candy had to repair. Maybe your self-confidence has taken a hit too.Does this sound familiar? You did all the things you were supposed to do: good grades, gold stars, taking care of spouse and kids, putting everyone else first. But you find yourself asking, What about me? or Who am I?, it’s time to re-awaken your self-confidence.And it can be transformative. Candy shares the story of a client who went from despairing, not knowing what to do to vibrant and on fire in three months. What changed? She found herself. She respected herself. She took care of herself. Her self-confidence was back. The first and most important step? Decide that you are going to start a relationship with yourself.We talk about:&nbsp;Choosing to start a relationship with yourself. The work may take time, but that decision can happen in an instant.Journaling as a tool for self-discovery. Think of it as a coffee date with yourself. We share some simple prompts to get you past the blank page.Using journaling to clear out your head, like you’d clear out a junk drawer, and expressing a full range of emotions. Journaling out the crap is required!The compounding effect of the life you are building for yourself.Embracing your inner critic and recognizing it as the voice of evolutionWhat self-confidence actually looks like and finding your own moments of courageABOUT CANDYCandy Motzek is an author, podcast host, and business coach for life coaches. Candy helps smart people start successful coaching businesses. She believes that coaching transforms lives and that being a coach is a calling. She helps her clients get unstuck &amp; feel more confidence and clarity so they can play bigger, sign clients &amp; create more meaningful success. She is a 'recovering' corporate executive &amp; engineer who combines practical strategy &amp; mindset in her calming unique approach.LINKSPodcast: She CoachesFree gift: candysfreegift.comWebsite: stepintosuccessnow.comInstagram: https://www.instagram.com/candymotzek/LinkedIn: https://www.linkedin.com/in/candy-motzek/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.&nbsp;Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.&nbsp;Here are three Doable Changes from this conversation:CHOOSE A RELATIONSHIP WITH YOURSELF. This is the very first step to building your self-confidence, and it’s the most important. If you do one doable change start with this one.

“The promise with exquisitely aligned is that we become more intuitive. We become our own inspiration.” –Gina VincentFrightened and enlightened? Or run for the hills? How do you face intimidating invitations from the universe? I’m really excited to dig into this question with Gina Vincent, a transformation expert who helps women be more aligned. I often say planning is deciding in advance. I also believe planning is a form of alignment. What happens when you look to the horizon instead of getting too stuck on what’s in front of you?Gina believes in making time for rest, for allowing invitations to come to us. We need time and space for our heartfelt desires to open.Conversations bring balance to our lives — even if they are conversations with ourselves. We can do that through journaling or meditating. These things help us find our voice, why we feel as we do, and what we are dreaming about or desiring.We talk about:&nbsp;Pairing your voice with your intuitionWhen not to speakFinding our soul level truthsBalance, like a tree pose, and finding that in our livesBecoming our own inspirationBringing energy into yourself and then giving it to someone else.ABOUT GINAGina Vincent is a transformation expert, podcaster, speaker, and writer. Since 2003, she has been stretching high women's personal boundaries. In 2017, she created the parent company, Blissed-Out, Fit, &amp; Feisty to move women to express their truest selves in their relationships, health, and wealth. More recently she launched Exquisitely Aligned; a 3-key proven strategy she discovered while advocating for her husband’s future and that of their family, while he lay fighting for his life. As a New Yorker by birth, she moves fast and does not sugarcoat things. Working one-on-one with clients, she speeds up their journey so they do not waste any more time trying to figure it all out on their own. Exquisitely Aligned is the final stop for a woman who is ready to live life on her terms, making her bigger impact, and shining unapologetically lighting the way for others.LINKSFacebook:facebook.com/ExquisitelyAlignedYouTube: www.youtube.com/@exquisitelyalignedWebsite: https://exquisitelyaligned.com/Instagram: www.instagram.com/exquisitelyaligned/LinkedIn: www.linkedin.com/company/exquisitelyaligned/DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life.&nbsp;Here are Three Doable Changes from this conversation:HAVE A CONVERSATION WITH YOURSELF. You can speak your ideas aloud or journal them. You could start with the question: How do I feel? Why do I feel this way? Or What do I truly desire? Keep writing (or talking) often times the answer is there, but not

“When you decide from a place of self-love about anything in your life, that's when your choices start to stick.”–Tess MastersCan you eat Oreos and be healthy? Tess Masters, author of The Blender Girl and creator of SK60® health programs says yes. It’s all about balance — and not judging ourselves.Obsessing about food and letting food choices rule the rest of your life isn’t healthy. What if instead, you felt really empowered about your food choices? What if you stayed present and enjoyed the eating experience? What if you noticed how you felt after eating different foods and used that to make decisions? What if you started from a place of self-love?Food is not just food. Tess reminds us that a lot of clarity comes when you are nourishing your body in a really strategic, efficient way with beautiful foods that help your body to function the way it's supposed to. What’s murky that might be clear if you nurtured your body?We talk about:&nbsp;How to actually be kind to yourself when it comes to food and why we eat things that may not be the healthiest choicesThe power of the pause as a way to distract yourself from a food that might not make you feel great and the difference between really wanting something vs. a habitThe connection between stress sugar and dis-easeKnowing your superpowers or what’s working and using that as an anchorThe power of gratitude and noticing both what’s good and badBeing healthy, having energy, and looking and feeling amazing in perimenopause and menopauseABOUT TESSTess Masters is a lifestyle personality and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend published by Penguin Random House. She is also the creator of The Decadent Detox® cleanses and SK60® health programs. You can find hundreds of easy recipes at theblendergirl.com.Tess and her delicious healthy food have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Cosmopolitan, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home &amp; Family, WGN, and many others.In high demand as a spokesperson, presenter, and recipe developer, Tess has collaborated with Vitamix, KitchenAid, Williams-Sonoma, Four Seasons, Whole Foods Market, Sprouts Farmers Market, Silk, So Delicious, Driscoll’s, Earthbound Farm, Vegetarian Times, and many others.Away from the blender, Tess enjoys a diverse performance career. She has toured internationally with acclaimed theater productions, worked in film and TV, and lent her voice to commercial campaigns, audiobooks, and popular video game characters.She lives in Melbourne, Australia.LINKS:Website: https://www.theblendergirl.com/SIGN UP FOR THE FREE WORKSHOP: <a href="https://my.demio.com/ref/R38ebY78gtJdn6P2"...

“Our bodies are truly magnificent and really resilient.” –Amanda HinmanDreading or hating menopause? Feeling it’s all downhill from here? It doesn’t have to be.&nbsp; I’m talking with Amanda Hinman, a functional medical health consultant, who helps women optimize health by balancing hormones naturally. You can write a different story for your health later in life.One of the problems we face is our doctors don’t always talk about the hormonal changes we are experiencing. And even if they do, they are often compartmentalized—even though they interact within our bodies. We need more information. That means more testing and somebody who understands how to read those tests to get at the root cause.We talk about:&nbsp;The 6 major hormones that change in menopause, not just the ones we are used to hearing aboutHow these hormones interact and influence each otherBecoming an empowered health leader for yourselfSurprising results, like how eating healthy may not be working you if you look at what your body is actually taking inThe importance the experience of eating almost as much as what you eatLearning to appreciate your body being a key step to health changesABOUT AMANDAApplied Functional Medicine Certified and Integrative Nutrition Health Coach, Amanda Hinman used to feel exhausted and overwhelmed while struggling with an auto-immune condition. Life circumstances shaped her mission, to empower women to be in the driver’s seat of their health when her family was faced with multiple health crises and was able to overcome them against professional medical expectations.&nbsp;&nbsp;&nbsp;&nbsp;Amanda specializes in helping successful women between the ages of 40-60 who are struggling with hormone imbalance and exhaustion to heal naturally and gain 3 hours of energy every day so they can maximize their impact on their careers and family.Amanda founded a functional medicine company called the Hinman Holistic Health Institute and together she and her team have helped 100’s of women reclaim their health from the terrors of Hashimoto’s, hypothyroidism, insulin resistance, anxiety, PCOS, pituitary tumors, and more.LINKSInstagram: https://www.instagram.com/hinmanamanda/Hormone Assessment: https://www.hinmanholistic.com/hormone-health-kitWebsite: www.hinmanholistic.comDOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.&nbsp;Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.&nbsp;Here are three Doable Changes from this conversation:APPRECIATE YOUR BODY. Appreciating your body is a great starting point to make decisions and choices about your health. Think about how amazing it is that your body does what it does. Instead of focusing on what you don’t like, notice that your body and its systems are amazing.UPGRADE YOUR EATING. Instead of eating at your desk or rushing through a meal you just stressed about&nbsp; getting on the table, upgrade that experience. Take a break to eat your lunch. Take your breakfast out into the sun. If you can’t destress during making dinner, take a few slow breaths to destress before you start...

“We're coming to a place in time where life itself is making us go inner world focused.” –Kristin HanggiThere’s more than the hero’s journey. Kristin Hanggi and I are talking about the heroine’s journey and feminine productivity. Kristin is a multi passionate director, writer, producer, artist, and poet, who compares the hero’s journey —&nbsp;or the outer world journey — and the heroine’s journey — or the inner world journey.The hero’s journey is an amazing framework, and when I first heard Kristin speak about the heroine’s journey, there was no doubt in my mind, I needed to get her on the podcast. Right now we are living the heroine’s journey individually and collectively. We need to heal our feminine and masculine.The creative path will take you to your stuck places. You need to stay in the process to evolve. It’s not always comfortable and is often hard. We talk about overcoming limiting beliefs and thoughts of scarcity. Most importantly, Kristin shares the framework that helps navigate our sould’s journey.We talk about:&nbsp;The role of mentors in the heroine’s journeyThe Dark Night of the Soul and what comes afterSeparation from the feminine, losing connection to the earth and our bodiesThe outward quest for success and spiritual aridness and not feeling fulfilled&nbsp;Healing our relationships with our bodies and the earth and reconnecting to and learning to trust the original wisdom that lives inside&nbsp;Finding the integration or sacred marriage between the masculine and feminineABOUT KRISTINKristin Hanggi is a theater, television, and film director as well as a passionate multi-hyphenate — writer, producer, artist and poet.She is best known for directing and developing the international smash-hit Rock of Ages, which received five Tony Award nominations, including a nomination for Best Direction of a Musical. She has directed productions of Rock of Ages all over the world, including Broadway and the West End. Ms. Hanggi also known for developing and directing the acclaimed pop opera bare, which ran to sold-out audiences in Los Angeles and off-Broadway, and has gone on to have over 500 productions internationally.&nbsp;In February of 2022, Kristin directed the film Accidentally Brave, produced by Steven Soderbergh, based on the award-winning off-Broadway solo show by Maddie Corman (that Hanggi also developed and directed).&nbsp;As a film and television director, Hanggi directed an episode on the Emmy-nominated Netflix musical series Julie and the Phantoms. Other film directing credits include: Naomi &amp; Ely's No Kiss List, an adaption of Rachel Cohn &amp; David Levithan's popular novel of the same name, starring Victoria Justice, which debuted in Netflix’s top ten. She made her feature directorial debut in 2013 with the indie Grantham &amp; Rose with actress Tessa Thompson. For television, Ms. Hanggi adapted and directed the hit book series, Dear Dumb Diary into a musical movie, under Executive Producer Jerry Zucker for Walden Media.&nbsp;She is preparing the stage musical Romy and Michele: The Musical for 2024, and working with music artist India Arie on a stage show of her music.A partial list of other past stage productions: Clueless (with Dove Cameron); Pirate La Dee Da (currently being produced for television by John Legend and Ryan Seacrest); Atlantis by composer Matthew Lee Robinson; the initial production that launched the Pussycat Dolls, Pussycat Dolls Live at the Roxy (starring Gwen Stefani, Christina Aguilera, Charlize Theron, among others).&nbsp;In 2020, she released a poetry book entitled “God, Sex, Musical Theatre” which has been optioned to be turned into an unconventional...

“Don't put a timeline on your dreams. Put a timeline on your action.” –Jadah SellnerWhat if you slow down? What if you stop hustling? I’m so excited to talk with Jadah Sellner, author of She Builds, about slowing down, avoiding burnout, and still reaching your goals.Jadah says one of her superpowers is being connected with what matters most in any given moment. This superpower helps her not feel overwhelmed or busy … even when there is a lot going on.Another secret of staying center, calm and focused? A holistic support system. She includes peers or colleagues—people going through the same things as you, mentors or coaches—both for business and life, and people who can hold safe emotional space for you. Do you have a holistic support system?We also talk about:&nbsp;embracing an anti-hustle mindset and the idea that burnout is not an optionthe FEAR cycle (forcing, exhaustion, avoidance, rigidity)putting a timeline on projects, but not dreamshonoring the season of your life and giving yourself permission to slow downsetting intentions for breaks and scheduling in the things you say mattertune in to what is nourishing for your body and creating a self-care menu for yourselfABOUT JADAHJadah Sellner is a best-selling author, business mentor, host of the Lead with Love® Podcast, and sought after international keynote and TEDx speaker. Jadah helps founders grow their businesses to the next level without sacrificing what matters most. Her work has been featured in: O: The Oprah Magazine, The Wall Street Journal, CBS’s The Doctors TV, and on the cover of Woman’s World. Jadah loves taking bubble baths, playing board games, and dancing to Beyoncé. She lives in the San Francisco Bay Area with her husband and daughter.LINKSshebuilds.com/vision (code PLANSIMPLE)jadahsellner.com/Instagram: @jadahsellner&nbsp;TEDx. Love in Business&nbsp;PODCAST. Lead with Love&nbsp;BOOK. Simple Green SmoothiesDoable Changes from this episode:NOTICE THE FEAR CYCLE. Sometimes before we make a change, we need to notice where we are. Pay attention to when you are in the FEAR cycle: forcing, exhausted, avoiding, or rigid. Get curious about what could change.SCHEDULE 1 THING THAT MATTERS. Often times there are things we say matter — family game night, healthy meals, a break. Pick one thing, and schedule it. Put it in your calendar. If it’s a thing you want to happen again and again, like game night, schedule a month of it (or more). Hold that time for what you believe matters, before anyone else claims it.MAKE A SELF-CARE MENU. What actually nourishes your body? Your mind? Your relationships? Make a list of activities that help different parts of you. Choose things that really nourish you, not things that you see on a generic self-care list. Make a menu for yourself. Remember, this is not a to-do list to get checked off, but something to help you when you are feeling depleted or ready to refresh. Choose what sounds good from your menu next time you take self-care time.

“Get out of fight or flight so you can hear your heart.” –Denise WalshToo many tabs open in your head? Denise Walsh and I talk about the cascading effects of chronic stress and multitasking (I bet you have 16 million plates spinning too). Let’s close some of those tabs with this conversation.Remember How to DreamYour dream life starts with a dream, but sometimes we’re so burnt out we don’t even know what our dream is. Start by creating space to hear yourself again. It’s about being intentionalThe 90-Day TransformationDenise is as big a fan of 90 day seasons as I am. She says, “Three weeks is what makes a habit, 90 days is what truly can solidify it.” We can make a lot of shifts in 90 days, but it’s not so far out there we don’t even start.We talk about:&nbsp;Starting the day with 15–30 minutes of journaling including gratitudeCreating a dream plan to make that morning routine happen&nbsp;How changes create domino effects that impact our lifeFinding your it’s possible dream stepBringing the right energy into following up with leadsNetwork marketing and what you can get out of it beside making moneyABOUT DENISEDenise Walsh is a proud wife and mother, former clinical psychologist, motivational speaker, and multi-million dollar-earning entrepreneur.&nbsp;Denise started her career by working with families at a local mental health agency as a clinical psychologist but left the practice to pursue a successful career in the direct sales industry.&nbsp; Her impact as a leader in that field, coupled with other certifications as a Jack Canfield trainer and experience as an elite coach with the John Maxwell Team, has given her the unique ability to help people tap into their ultimate potential and find their greatness.&nbsp; She has found her calling inspiring others to go after their dreams and has helped more than a million people find their purpose and fulfill their God-given destiny.LINKShttp://www.DeniseWalsh.comhttps://denisewalsh.com/books/https://www.facebook.com/thedenisewalshhttps://www.instagram.com/thedenisewalsh/Doable Changes from this episode:JOURNAL EVERY MORNING. Decide how you will make 15–30 minutes of journaling happen. Will you get up early? Do you need to go to bed earlier to make that happen? Make a plan. Have your journal ready. Write about your dreams and desires. Write your gratitude.QUIET YOUR MIND. Journaling may help you quiet your mind by getting ideas out onto paper. Meditation is a great way to quiet the mind. Both of these are practices. Even if it feels like it isn’t working at the moment, see what happens when you stick with it. Try paying attention to your breath or using a meditation app.MAKE YOUR DREAM MEANINGFUL. Once you quiet your mind and find your dream, make it meaningful. Ask: Why do I want this? What is that gonna do for me and my family? How is that going to bless those in my life? Does your dream feel attainable? If not, what version of your dream does?

“You live feeling like you're not enough because you really aren't being enough.” –Jill AveyAre you diluting yourself? Spreading yourself thin and feeling like you aren’t doing enough, because you aren't being enough? I’m talking with Jill Avey about saying no, second acts, and stepping up to the next level.Jill helps women who are at the director and VP levels get promoted to the next level up—and you can’t do that if you are diluting yourself. Whether you are looking to step up to a new level or step into act 2, Jill has a lot to share. She rose up to third in her company before leaving to start her own business.One of the ways we dilute ourselves is by providing free labor. When was the last time you raised your hand to volunteer for something? Was it aligned? Did it move you toward your goals? Or was it about something else? We talk about people pleasing, being a team player, and disappointing others so we don’t disappoint ourselves.We talk about:&nbsp;Noticing when you are giving away labor and asking why and what&nbsp; if you give money instead of labor?Not taking things on just because we can see what needs to get done and have a hard time seeing them not donePersonal strategy retreats and regular check ins with yourself&nbsp;Creating a to don’t listFocusing on top 1-2 goals instead of dabbling in a bunch of themThe magic of groups of women supporting each other in businessAbout Jill AveyJill helps women leaders get promoted to the Director and VP levels. She does this by supporting her clients to develop their strengths, increase their influence and navigate gender bias.She believes that everyone has talents they haven’t yet fully realized. She is inspired to help her clients find deep fulfillment in their careers both personally and financially. Her approach is grounded in research, applied behavioral science, and her own personal experience as an executive.LINKS7-Step Passport to Promotion private podcast at https://sistersmart.comDoable Changes from this episode:MAKE A DON’T LIST. What are you doing now that is not serving you? What can you stop doing right away? What things will take more time to step out of? How can you start to take those things off your plate?STOP RAISING YOUR HAND. If you find that you’ve volunteered for something, ask yourself why you did it. Is it something you feel strongly about? Were you trying to be seen as a team player or people pleasing? Try to pause before volunteering for anything new. Ask yourself if it serves you to do it or if there is a way to contribute without the free labor.FOCUS YOUR ENERGY. Look at your goals. Which two are most important to you right now? What happens when you set your other goals to prioritize and focus on the top two?

&nbsp;“The first step of moving to the more masculine pieces of the job search is pulling back to the feminine and being like, am I taking really good care of myself right now? ” –Nic FrickRecessions, layoffs, pivots, career pauses, and resume gaps… Nic Frick knows you can get a job you love in spite of these things. She’s about to birth a baby and a book called How to Get Any Job You Want, and she helps her clients get amazing jobs. And some of these people are moms.We know that people who have raised children are unbelievable powerhouses, but it doesn’t always feel that way when you are presenting yourself in the work world. But you can reprogram your thoughts to believe it’s possible to get the job. Nic says that before moving to the more masculine pieces of the job search (resume, LinkedIn),&nbsp; come back to the feminine.Sometimes learning to make your current job more tolerable is the thing to do. You can do that with boundaries and releasing guilt.We talk about:&nbsp;Getting realigned with the more feminine pieces of a job search, which are community, collaboration, pleasure, joyTaking a holistic approach to your job search — taking care of yourself, being clear about all the parts of you that you want included in your jobUsing the CARE method (clarity, action, right fit, enjoyment) to balance self-care and workSetting boundaries (even if feels scary) helps us create better jobs for ourselves and othersWays to release guilt or get past our inner critic and feelings of unworthiness“I love myself so I …” as a way to take care of self and show our kids to do the sameAbout Nic FrickNic Frick is a tech recruiter turned career coach + toddler mama.With over a decade of experience hiring for customer service teams, speaking with 3000+ candidates as a tech recruiter, and training hiring managers on how to interview, she’s learned the ins and outs of what it takes to get any job you want (and actually love it) without compromising on your values or your wallet.Through her transformational coaching programs, Nic helps women land their dream jobs by showing them the exact steps it takes to not only create a career — but also a life — that matches their values so we can change the world together.Most days, you can find her sharing a bottle of champagne with her book club, spending time with her friends at her monthly brunches, going to the movie theater alone, and exploring restaurants with her hubby and daughter in San Francisco.LINKSnicfrick.com/careerguidenicfrick.comwww.instagram.com/heynicfrickwww.linkedin.com/in/heynicfrickOther Job Search ShowsDoable Changes from this episode:REFOCUS YOUR JOB SEARCH. Before you dive into your resume or LinkedIn, turn to the feminine side of the job search—community, collaboration, pleasure, and joy. Think about what you want and why you are going back to work or looking for a new job.SET A BOUNDARY. It can be as simple as taking lunch away from your desk. Other ideas: leave on time to pick up your kids, put hours you answer message in your sig line — and follow it. Say I’m not available during X time. Hold that time. Practice doing it without guilt.“I LOVE MYSELF SO …”. Practice this affirmation throughout the...

“It takes a long time to become young.” — Pablo PicassoDo you ever feel depleted and tired, like you never make time for yourself? If so, you don’t need to wait for your birthday month to take some time for yourself. However, as a giver, sometimes having a specific reason to ask for help can make it easier. On this episode of the PlanSimple Podcast, I take you behind the scenes of my birthday month, and give lots of ideas for how you can uplevel your mindset and self-care any time of the year.Here are the top 3 things I consider as I head into my birthday month.&nbsp;(You can hear EXACTLY how I’m answering these questions by listening to the episode.)Reflect on what has beenThe first step to celebrating my birthday month is to find some quiet time to be with a journal, a piece of paper, and a pen. I get centered and grounded and reflect on what has happened over the past year. I look at both the celebrations and amazing things that have happened and are happening, and I also consider what I’m ready to let go of.&nbsp;Consider who I am becomingThe next step is to consider who I am becoming. I get grounded by taking a walk around the block or doing a 10-minute meditation, and then I ask myself, “who am I five years from now?” I love thiis question because it frees me up from feeling like things have to happen tomorrow.&nbsp;Note: If five years doesn’t do it for you, try breaking it down into smaller chunks of time. Consider what you want to achieve in the next 90 days, six months, or one year. What kind of person do you want to be in those shorter periods? Or what would be your deepest desires without your current constraints of money, health, relationships?Plan my monthNow that I’ve reflected on what has been and considered who I’m becoming, I plan my birthday month. I consider the activities and experiences that will make me happy and fulfilled in the exact season that I am in. I make a list of those things and then schedule them throughout the month.Don’t forget to include self-care activities in your plan. This could include things like a massage, meditation, or simply taking a long bath. Whatever makes you feel relaxed and recharged should be included in your plan.In conclusion…Your birthday month is a great time to reflect on what has been, consider who you are becoming, and plan to become her. But remember, you don’t need to wait for your birthday month to take some time for yourself. Any time of the year is a good time to prioritize self-care and uplevel your mindset.

“Meditation, journaling, time and nature — if anybody was to pick one of those three with the intention being an observer of your thoughts, your life will shift and it will shift fast.”–Nicole CroneOur thoughts are power! I’m excited to talk with Nicole Crone cultivating and manifesting your best life through the power of your thoughts and feelings. We define words that get thrown around like mindfulness and manifesting and look at how they work.Nicole defines mindfulness not as shutting off the mind, but mastering the awareness of the repetitive thoughts that are happening in the mind. That’s the idea that guides her and our conversation. Manifesting is a thought and a feeling together … and we’re doing it even if we aren’t trying or believing.Nicole’s top tools for mindfulness are meditation, journaling, time and nature. Nicole says that if you pick one of those things with the intention of being an observer of your thoughts, your life will shift and it will shift fast!We talk about:&nbsp;Making the time — it doesn’t have to be morning — and that may shift as life shifts, but make the timeHow we’ve both personalized Morning PagesManifesting as thought and feeling together and you manifest both the things you want and some hard things you learn fromIf you don’t know what you want, try asking what you don’t want or consider whether you want to be doing, creating or talkingThe Reticular Activating System—and finding proof of what we want in our livesThinking about what you want in all the different parts of your lifeABOUT NICOLENicole Crone is a professional Co-Active Leadership trained coach and NLP practitioner. Alongside Kaila Pilecki, Nicole co-founded My Aligned Purpose in June 2020, to support women entrepreneurs. Nicole is an international best selling author and podcast host.The spiritual teachings Nicole provides come from her Registered Yoga/Mindfulness training in Hatha, Yin and Vinyas as well as sitting in ceremony with Peruvian Shaman medicine women. As a former high school teacher, connector and visionary, Nicole has coached over 200 people to become best selling authors on Amazon, and has coached 1000’s of women inside of our My Aligned Purpose programs. Her mission is to support women in elevating their mindset and proving to themselves that anything is possible.Nicole loves time outdoors with her husband and two dogs, living in the pacific northwest on Vancouver Island. She is a human design generator, an Aries through and through, a big lover of coffee, dogs, travel and considers herself a learner for life.LINKSwww.myalignedpurpose.comhttps://www.instagram.com/thenicolecrone/https://www.instagram.com/myalignedpurpose/https://podcasts.apple.com/ca/podcast/my-aligned-purpose-podcast-map-podcast/id1504392927https://www.facebook.com/myalignedpurposeDoable Changes from this episode:MEDITATE. You can use an app to help you. You can simply sit and notice your breath and where your mind flows. Remember it is a practice. It might feel different on different days and different times of your life. Try going in with an open mind...

We need to slow down, and slowing down actually just means having some boundaries. –Amy MangueiraRecovering chaser of busy Amy Mangueira lost hearing in one ear before she slowed down enough to realize something was wrong. We talk about burnout, our need to slow down, and how to stop chasing busy (even if we want to be a great mom, make money, and follow our fitness goals.)You can still be driven and have boundaries. It means not letting clients run all over you, not letting them expect (or expecting yourself) to answer messages at all hours. You can go hard, but you also need space to slow down and rest or recover. The time doesn’t have to even out, but the energy does.Sometimes we lose our identity and our confidence. We get so focused, so invested in some part of ourselves … mothering, our business … that we lose balance. We lose sight of our core values. We can have an epiphany about what’s wrong or what’s missing, but we need the actionable step. We talk through ways to make that change.We talk about:&nbsp;Taking time to assess what we really want and who we are nowGetting used to a slower pace and using joy as a metricLearning not to replace busy in one part of your life with busy in another part of your lifeMaking a list when you are stressed, seeing the patterns, and choosing an actionSetting boundaries to put yourself back in the driver’s seat of your own lifeUsing delegation to be leaders to ourselvesBIORecently recognized by the NYC Journal as a Top Life Coach to watch out for in 2022, Amy Mangueira helps people all over the world live burnout-free by bringing clarity, direction, and positive habits into their lives by filling the gap between where they are now and where they want to be. A 4x entrepreneur with successful acquisitions under her belt, Amy has turned her focus to Humans First Coaching, a coaching network dedicated to guiding over 300 leaders in organizations on how to build healthy cultures, reduce burnout, take care of themselves, and put their employees first. She also has a custom jewelry company that creates fine jewelry for runners, Victory Co. Amy is also an author, her book, “The Path to Break-Free from Burnout,” is set to release in early 2023.As the host of the self-care podcast “Life on MY Terms,” bringing in thousands of listeners from across the world, Amy chats with experts to help listeners become 1% better and take charge of their lives.An avid runner, Amy is soon to be one of the first 1000 women to complete the Abbott 6 World Major Marathon series. When she isn’t running Amy volunteers as a coach and program sponsor for Girls On The Run, a national non-profit organization dedicated to strengthening girls’ social, emotional, physical, and behavioral skills to successfully navigate life experiences through running. She lives in St.Petersburg, Florida with her husband, son, and French Bulldog.LINKSWebsiteInstagram - Personal: @projectamyInstagram - Podcast: @lifeonmyterms_podcastLinkedInThe Path to Break Free from...

“We are all creative. Creativity is a survival strategy.” –Miriam SchulmanGoodbye starving artist stereotype. Miriam Schulman left Wall Street and became a thriving artist. We talk about how she found her purpose and learned to work the business side of art. Her book, podcast, and signature coaching program help other artists turn their art into businesses.It starts with mindset. So often we try to keep ourselves safe and tell ourselves why we can’t do something or get in our own way. The more creative we are the easier it is to come up with these stories. Have you ever done a deep dive on learning before you start something? You want to learn how to do the thing perfectly the first time, but then you get conflicting advice and don’t know what to do. So you don’t do anything. That’s your brain trying to protect you. Time for a mindset shift.Here’s a reframe on procrastination. If you think you procrastinate because you lack self-confidence, that you put off doing the thing because maybe you won’t be good enough, flip that. You lack self-confidence because you don’t do the thing. Every time you do the thing, you build your self-confidence.We talk about:&nbsp;Morning routines — exercise and brain puzzles — to help with mindsetWorking with a coach because it is hard to see your own limiting beliefs, including all or nothing thinking and fortune telling&nbsp;Doing things based on distorted thinking instead of inspired thinkingCorrecting language — “I didn’t have time to” becomes “I didn’t make time to”&nbsp;Decision dramaRescheduling appointments with yourselfABOUT MIRIAMToday's guest is an artist, author, and host of The Inspiration Place podcast. She’s helped thousands of creatives around the world develop their skill sets and create more time and freedom to do what they love. Her signature coaching program, The Artist Incubator, teaches artists to go from “so-so” sales to “sold-out” collections.&nbsp;&nbsp;After witnessing 9/11, she abandoned a lucrative hedge fund to become a full-time thriving working artist. Featured in major publications including Forbes, Entrepreneur, The New York Times, Where Women Create, Art of Man, and Art Journaling magazine. Her artwork has also been featured on NBC’s “Parenthood” and the Amazon series “Hunters” with Al Pacino. NOW,&nbsp;Her book with HarperCollins Leadership, Artpreneur, provides the actionable steps to turn your creative ideas into a thriving business.&nbsp; Please welcome to the podcast, Miriam Schulman!LINKSPodcast: schulmanart.com/podcast&nbsp;Freebie: schulmanart.com/BELIEVEBook: ArtpreneurBOOK.comInstagram: https://www.instagram.com/schulmanart/MENTIONED LINKLet Go and Receive with Patty LennonDoable Changes from this episode:START WITH EXERCISE. What happens if you start your day with exercise? Try it. You don’t have to get up at 5 AM, but do exercise before work. See how it affects your day.ADAPT YOUR LANGUAGE....

“You need to build the muscles in order to strengthen your sage so that it's there ready with a bit of a louder voice than the saboteur voice.” –Jackie MeekWhat if your mind served you … instead of working against you? I’m really excited to talk with Jackie Meek about getting off the roller coaster of “the mom juggle.” Our brain OFTEN defaults to the negative, but we can learn to choose how to respond (or not respond) to things.We talk about the saboteurs of our brain, including the pleaser saboteur. While it can help us stay safe, we can overdo “people pleasing.” When you start to feel resentful that nobody else is helping. When you say yes when you mean no and you've overcommitted, that’s the saboteur pushing you to do things that are not in your best interest under the guise of keeping us safe.In addition to saboteurs, we have sages in our brain. Jackie shows us how to up our positive quotient or the amount of time that you are using your sage muscles as opposed to your saboteur muscles in the brain.We talk about:&nbsp;What happens when we put our expectations on other peopleFocusing on your five senses and a secret tool for dealing with triggers to press pause before you respondBuilding your sage muscles throughout the day, so that voice is louder than your saboteursAsking the question: What would my wiser elder self do?&nbsp;Essential maintenance, or how we really take care of ourselvesSharing the language of the sage and the saboteur with our familiesABOUT JACKIEJackie Meek helps frazzled mums to confidently boss the mum juggle. She set up her business, Future Path Life Coaching in 2016 and equips mums to reduce the emotional roller coaster, minimise negative chatter and worry less. She has a passion to come alongside mums, having a difficult birthing story having experienced giving birth extremely prematurely, loss of a baby, postpartum psychosis and post natal depression. Jackie offers 1:1 coaching as well as a group coaching programme, The Mum Boardroom, an oasis for busy mums to focus on challenges in a supportive and inspiring environment. She also facilitates a 6 week online Positive Mental Fitness Bootcamp equipping mums to build their mental fitness so they can face life's challenges resourcefully.EPISODE LINKSFind Jackie:LinkedIn: https://www.linkedin.com/in/jackiemeek/Facebook: https://www.facebook.com/futurepathlifecoachingWebsite: https://www.futurepathlifecoaching.co.uk/Mentioned Links:https://www.positiveintelligence.com/DOABLE CHANGES FROM THE EPISODENOTICE EXPECTATIONS. Where are you often triggered? We discuss the example of dinner. Maybe it’s that or bedtime or how when you do something fun with your kids and they don’t behave the way you want them to. Think through what expectations you are putting on the situation. What happens if you pay attention to those expectations and shift them?TUNE INTO ONE OF YOUR SENSES. Next time you are triggered, tune into one of your senses. One way to do this is to rub your finger and thumb together firmly. This takes your attention away from your saboteur brain and choose how you want to respond.CONSULT YOUR WISER ELDER SELF. Ask your wiser, elder self what she would do in a certain situation. This takes you...

You’ve probably heard me reference FLOW365 or FLOW365ers on the show. This is our community for women balancing BUSINESS, MOTHERHOOD (often kids are in the teen and young adult phases), and changing BODIES (because we are no longer in 30-year old bodies).&nbsp;“There's something about the women that are drawn to this group that show up here. It's a level of support that I've never experienced before.” We get these kinds of comments regularly, so I finally pressed record and made an episode that talks about FLOW365, who it's for, and how it makes a difference… In case you are tempted.&nbsp;https://plansimple.com/flow365

“There's nothing the nervous system doesn’t affect. It affects our physical health, our mental and emotional health, our spiritual health, how we set goals, our relationships, whatever we're creating in the world.”&nbsp;–Kelly LubeckIs your nervous system triggered? It is … but there’s something you can do about it. I’m really excited to talk with Kelly Lubeck, a healing practitioner with lots of experience working with the nervous system. Kelly’s passionate about the nervous system, because it affects our health and well being, our relationships, and our work.Kelly talks about the different parts of our nervous system. Some—fight, flight, freeze—are about survival. There’s also a part about love and connection that sustains us and allows us to heal and thrive.Sometimes our nervous systems get stuck in go mode. We can’t step into loving connection. We can’t sleep. Our hormones get dysregulated. We might feel anxious or burned out. Other times or other people get stuck in freeze mode. They start to shut down. That might look like chronic fatigue or depression. Kelly likes to remind people that “the world needs you well.”We talk about:&nbsp;The sympathetic nervous system and the parasympathetic nervous systemModern life makes us feel like we are in being chased by a lion mode all the time, but we aren’t and our bodies aren’t meant to be that way.&nbsp;Being calm all the time is not the goal — we need the go energy sometimes, but we need to be able to turn it offLearning to undo the good girl mechanism that makes us try to calm what’s around usDoing generational work of healingPatterned and predictable vs. doing the new and how we get triggered by new habitsABOUT KELLYKelly Lubeck, MPH, is passionate about changing the world for the better, through individual and community-level healing programs that inspire wellness, health and soul- centered, embodied leadership.Changemaking is hard work – and can extract a toll on those who deliver it. Kelly guides changemakers and leaders to heal their individual nervous systems and release self- defeating patterns of self-sacrifice and overgiving in their work and relationships that lead to burnout, anxiety and illness. As they expand their capacity for changemaking, this healing ripples out to the world and changes it for the better.Kelly helps women leaders to stay grounded, centered, and embodied in the midst of changemaking, so they can deliver and lead impactful work, enjoy meaningful relationships and&nbsp; have deep connection with their purpose, without sacrificing body, mind and spirit to their mission. And that makes an even greater impact.Kelly’s work happens at the intersection of public service, shamanic healing, yoga teaching and philosophy, science of the nervous system, skilled and soulful coaching, and a variety of holistic health approaches.She draws upon her personal experiences of journeying back from an unexplained health crisis and burnout (twice!) to guide committed changemakers with clarity, wisdom, confidence and compassion.Kelly integrates her extensive background of over 25 years of developing and leading public health and early childhood programs in Latin America, the U.S. and Africa, with over 15 years leading educational and resilience building, holistic healing programs, keynotes, workshops and retreats to individuals, groups and organizations around the world.She earned her Master’s in Public Health at Columbia University. Her holistic training includes her yoga teacher training certification (RYT), Healing the Light Body shamanic healing certification, Sacred Depths coaching certification, holistic health coaching certification, and years of study on the nervous system and trauma healing with a...

“There's a difference between productivity and focus. There's a difference between getting more done and getting the right things done.” –Megan FlattWhat if it’s not about being productive? What if it’s about being focused? I’ve got business coach Megan Flatt back on the show to talk about focus and rethinking all of our ideas about productivity. Wanna get stuff done? Don’t worry. We’ll talk about how getting clear on how we want to feel and finding our focus lead the way.We aren’t meant to focus all the time, but most of us feel like we should. The idea that starting early, pushing hard, and getting a lot done is a virtue that’s deeply ingrained in us. We’re pushing back against capitalist and patriarchal ideas. We’re looking at new ways to own our time.What would you do if you had 90 minutes to focus? Our to-do list culture often has us doing a lot of unimportant things. They are things that keep life running, but they don’t help us step into our greatness or do our most important work. We dive into how to change that.We talk about:&nbsp;Being focused and productive in short spurtsLetting go of the idea that you need to work all the time or at a certain timeKnowing your own best focus time and saving it for your most important workUsing focus for deep work, planning, and clearing the deckHow your to-do list might be sabotaging your productivity (or getting clear on goals, projects, tasks)Getting out of overwhelm by getting more overwhelmed for a minuteBIOMegan Flatt is the CEO of Let’s Collective, a business growth strategy firm devoted to making entrepreneurship easier. She is also the founder of Focus Sessions, a virtual coworking and accountability membership to get your most important work done. Let’s Collective’s mission is to help small businesses scale without burning out through strategic planning, revenue focused decisions and science backed accountability.Megan is obsessed with lattes, post-it notes and helping women make money. When not doing that, she’s hanging with her husband and two kids, probably near the water, in the San Francisco Bay Area. You can catch up with Megan at letcollective.co or focus-sessions.com.LINKShttps://www.focus-sessions.com/MENTIONED LINKFocus with Megan FlattWell Planned Holidays with Megan Flatt and Mama CEO PanelSticking to Your Weekly Workflow on the Well Planned Series with Megan FlattStarting a Business after “Momming” with Megan Flatt and Mia MoranStarting a Business on the Well Planned Series with Megan FlattSystems &amp; Support on Well Planned Series with Megan Flatt<a href="https://plansimple.com/well-planned-dealing-with-overwhelm-with-megan-flatt/" rel="noopener noreferrer"...

“What we think we want is often not what we truly want … We have to give ourselves permission to have what we want.” –Jill HopeWhat does your voice of desire say? That’s one question Jill Hope asks. Jill is a money mindset coach for women, or as I like to say an abundance coach. The voice of desire is one of 5 voices that Jill teaches to help women unlock the blueprint to unleash our money-making power.Jill’s first business was fairly successful, but it didn’t flow. She had worked so hard to get where she was, but she wasn’t making the money to do the things she wanted to do. She had taken all the classes, worked with coaches, done all the things (sound familiar). She stopped listening to the outside voices and started asking, “What does Jill want?” This got her out of autopilot. It led to more body awareness, more clarity about who she was. And that translated to more dream clients.We talk about this process. She didn’t check out of her family or her business for a year. She kept asking the question as she did daily life. She kept acting on the answers. She learned to give herself permission for what she wanted.We also talk about:&nbsp;Noticing where you aren’t being authentic … even when you think you are.&nbsp;Recognizing fears around our desire for money or abundanceThe Five Whys process to get to the root of what you wantLearning to listen to the voices that lead us toward our purpose and our dreams (and intuition is just one of the voices we need to listen to (and we need to learn to listen to it in different areas of our lives)Tuning into your desires and not micromanaging the howWorking on your money relationshipABOUT JILLJill Hope is a money mindset coach for women, a writer, inspirational speaker, and founder of I Shine®.After a successful 22-year corporate career, Jill made the leap into entrepreneurship to pursue her passion of empowering women to connect with, listen to, and embody their authentic voice, own and express their unique gifts, and receive richly doing purpose-based work that they love.Jill offers free weekly videos on her YouTube channel that support mompreneurs to make more money in their business (https://www.youtube.com/@JillHope-ishinewealth)This is Jill’s second iteration of her business, having built a successful initial business coaching moms to build confidence and inner strength in their kids, and certifying facilitators to empower kids through her proprietary I Shine® Inner Wellness Curriculum and Powerful Girl Within® Curriculum.LINKShttps://www.youtube.com/@JillHope-ishinewealthhttps://www.facebook.com/groups/highestlevellife/Free Gift: 4 Secrets To Skyrocket Your Business And Bank Account Masterclass: https://ishinewealth.com/masterclass/MENTIONED LINK: Raising Great Girls (Yourself Included)DOABLE CHANGES FROM THIS EPISODEASK WHAT DO I WANT? Practice asking yourself what you want throughout the day. You can apply it to different situations from what do I want for breakfast to when do I want to brush my teeth. When you are faced with too much going on around you, ask What do I want? When somebody asks you to do something, ask, What do I...

“How do we stretch our joy and give ourselves permission for more and more joy, not only to choose things for joy, but to accept joy?”–Laura WestWhat if you opened your wild creative heart? Helping people do that in business is business coach Laura West’s mission. If you have trouble giving yourself permission to seek joy or can’t imagine how joy and business go together, you need this conversation. This one is very much for the entrepreneurs, but it all overlaps with life, so if more joy sounds good, listen up.You might know how it goes when you aren’t joyful in your business. You’re less creative, less connected. If you are joyful, you are more likely to say yes to putting yourself out there, to pick up the phone and make a call, or be innovative.What if we get rid of words like strive and hustle and grind? What if we stopped buying into the idea that work has to be a drag? Forget your morning routine. Start your morning joy ritual and see what opens up.We talk about:&nbsp;Finding joy in the people you work with and what you bring to themExploring your personal habits to see if you are aligned with joyWhat to do when things that are supposed to bring us joy become tasks or shoulds&nbsp;The Good morning, I love you ritualOffering compassion to yourself and taking time to cultivate your joy muscles&nbsp;How finding joy can mean finding your voiceBIOLaura West knows when you are aligned with your joy and passion, you are more innovative, creative, and confident and success is inevitable! She has helped 1000s of conscious business owners over the last 20+ years unlock their Soul Work, personal power, creativity, and leadership presence.Laura is the CEO of the Center for Joyful Business, international business success coach and host of Joyful Business TV. She helps coaches, healers and purpose-driven entrepreneurs discover their creative leadership inside and out, so they create a wholehearted successful business.&nbsp; She is passionate that you can do meaningful work that makes a positive difference while making great money!She is also the author and creator of The Joyful Business Plan, a right brain creative planning toolkit, Success Scripting™&nbsp; and creator of 100s of programs, workshops and creative tools.GUEST LINKWeb: JoyfulBusiness.comFb biz: https://www.facebook.com/CenterForJoyfulBusinessFb group: https://www.facebook.com/groups/joyfulbusinesscommunityLinked in: https://www.linkedin.com/in/laurahwest/Insta: https://www.instagram.com/laurawestjoy/TV: joyfulbusiness.com/jbtvDoable Changes from this episode:CREATE A MORNING RITUAL. If your morning routine has started to feel like a task or chore you have to do, shift to a morning ritual. Use the ritual to set your intention for the day. Do you need an “I love you” ritual? Some dreaming on the page? Some joyful music?SCRIPT IT. What is your dream? It could be what you want the year to look like or a project you are excited about or your home. Laura recommends scripting it. That could be in writing or walking and imagining. Either way, let yourself see it (not plan all the

“I think of self-care as taking care of my body, mind, energy and soul. I have learned to take this role very seriously because it is foundational to all that I do at work and home.”I was definitely sold early on the idea that self-care is getting a pedicure, a regular massage, or going to yoga class. Two problems with this. First, both are pretty big things! Second, they made me think of self-care as something “extra,” as a luxury.&nbsp;Self-care is not extra!!! It is necessary, especially for those of us who call ourselves caregivers. We have to fill our cups in order to be able to fully give to those we love with no “martyre energy” attached.It has taken me years to REALLY walk my talk in this regard. Today I thought I would pull back the curtain of my thinking about self-care today.

Are you sick of the word self-care? For me, it got really overused, and it became one more thing to do right! I was definitely sold on the idea that self-care is getting a pedicure, a regular massage, or going to yoga class— these are pretty big things! Problem is that they made me think of self-care as something “extra,” as a luxury.&nbsp;I would like to offer that self-care is necessary.On this episode, I go into 3 different self-care concepts and ways to integrate them.Awareness of what we needFood as self-carePlanning as self-careNoticing—and giving yourself—what you need is an act of self-care.&nbsp;Any act of caring for ourselves is self-care. Taking care of basic needs —&nbsp;nourishing food, water, moving our body, sleep — is self care.I believe we can all find simple acts of self-care we can do every day. I also believe in setting aside regular time for “bigger” self care. Maybe that yoga class, but maybe something else.Let’s look at some of the super basic self-care acts that we can work into our lives regularly no matter what hats you’re wearing.Do you need to get outside for some fresh air? Do you need 10 minutes of quiet with nobody bothering you? Do you need to eat? It’s easy to brush that off because you're too busy or you just need to finish one more thing. But you can stop and give yourself what you need.Getting in the practice of just listening to what you need, I believe is where most of us need to start — given the conditioning I think most women got.And then we can expand that view, and let what is basic grow and evolve. I promise it does.On this episode I talk about 10-10-10, a tool originally taught to me by Nina Manolson. I highly recommend!Here are some self-care moves you can use. Most of them cost nothing and can fit into little pockets of your day:Take a shower or bathPlan your mealsGet dressedTalk a walkPause to check in with what your body needs in stressful momentsAsk for helpReceive the help (asking and receiving, two separate things)Go to bed on timeMake sure that the food you're eating is really serving your bodyExerciseRead a bookPut your feet up for five minutesTake three deep breaths throughout the dayDrink eight glasses of water dailyWrite in your journal for 15 minutesDo three minutes of breathworkGet outside and feel the sun on your faceTurn on your favorite song and danceWrite down 3 things you are grateful for at the beginning or end of each dayPlan for a more in depth self care session (a massage, a day hike, lunch with a friend, a leisurely visit to a museum or botanic garden or bookstore, a morning alone at a cafe … what really restores you?)Eating well and how you prepare food can be self-car — or not.Nourishing yourself is self-care.We show up better for ourselves, for our families, and for our businesses when we are nourished. So stop skipping meals or living on caffeine and cookies.If nourishing yourself feels hard, look at what you can do to make it easier:Know what is for dinner—this saves you time and energy throughout the day.&nbsp;Move dinner forward during the day (prepping veggies while you make your morning smoothie or putting something in your slow cooker or stopping at the market while you run other errands).&nbsp;Plan a day to batch prep/cook.Planning and intention setting are self-care.Planning means you are putting your dreams, goals, and needs into time. You are being intentional about how you spend your time and energy.Planning means you are paying attention to your needs when the smart part of your brain is activated.This...

Reclaim that intimacy between the two of you outside of the setting where you parent, work, do your normal life.&nbsp; –Christal AllenHas your relationship taken a backseat to everything else in your life? I’m really excited to talk with Christal Allen, a certified Life &amp; Relationship coach, about how we can reconnect and work through some of the stuff that gets in the way of a satisfying relationship.&nbsp;First, let's acknowledge that all the caretaking—kids, parents, pets …— can be draining. When we feel like we don’t have a full cup, putting something into our romantic relationship can feel like one more thing we have to do. If you’re thinking, “Why do I have to be the one to do something about our relationship?”, we get into that!Do you have a list of things that your spouse does right or wrong? Things that you want them to do that they don’t? Things you think they should just know? A sense that things could be more equal. You’re not alone. Christal suggests starting with getting clear on what equality looks like when it comes to managing your household and when it comes to you and your relationship. Once you know that, can you communicate it in a way that is not blaming or criticizing?&nbsp;We talk about:&nbsp;The conversations we have in our heads but never with our partners (and how that doesn’t work) and not giving up on communicating your needsRecasting the stories you are telling yourself as truthsFour steps to rekindling a spark in your relationship: picture the result, what do I need to do, what do I need to feel, what do I need to believe about my relationship to create this resultDefining date night for you and your partnerHow to get talking and reconnecting if you’re a little rusty&nbsp;What to do when your partner is ramping down or retiring and you are coming into your ownBIOChristal Allen-Harrahill is a mom, wife, and certified Life &amp; Relationship Coach. She is the Strong Marriage Coach for professional women who want to stop having the same fight with their partner.Through her Private Coaching and Mastermind programs, she helps women create Strong Marriages through Identity Transformation. This work results in them improving their relationship and running households that support their dreams.Christal is relatable with a down-to-earth vibe that makes you feel seen, safe, and cared for. She believes women are change makers, and that families and generations are forever changed when women engage in their own unique transformation.When she is not spending time with family and friends, or helping clients, she is learning something new, enjoying the outdoors, drinking tea, or watching The Golden Girls!LINKSWebsite: https://christalallen.comInstagram: https://www.instagram.com/lifecoachchristal/LinkedIn: https://www.linkedin.com/in/christal-allen-harrahill-0982b296/Free Love Language E-Book: https://christalallen.com/contact/Doable Changes from this episode:PLAN A DATE NIGHT. Date night doesn’t have to be dinner out or a movie. It can be walk together, going rock climbing, taking a class. Date night doesn’t even have to be “night.” It can be going to lunch or out for coffee. Date night is a space for you and your partner to reconnect. Decide together what you’d like to do, or take turns planning something you think you’d both...

A lot of people who have really big dreams and visions and incredible messages for the world shoot themselves down, because they don't think it's possible–Ashley LuldlowWhat are you doing in 2023? Not sure yet? That’s okay. Take some time to dream big and get excited about your vision. I’m talking with Ashley Ludlow, a multi-passionate entrepreneur and mama, who runs a digital media agency and is also a songwriter, about her unique vision process — vision board videos.Do you ever have an idea that you’re so excited about for a minute? But then the overwhelm and the doubt and the “why didn’t I do this earlier?” kicks in. That dread or disappointment or frustration can stop us in our tracks. That’s why having a tool that reconnects us to the excitement helps.Ashley suggests that you start your vision board video process by taking time to dream or vision. Let it be big and real about what you want in your life, where you want to be, who you want to be with. Don’t put any limits on it, but get really clear on what you want, not what other people want or expect of you.We talk about:&nbsp;The myth that something has to give and how we can have all the things we really want in our livesLearning to imagine what’s possible and dreaming big, exploring the dreams of all the parts of you—your spiritual self, physical self, relationships, finance … asking what would happen if you got rid of the boundaries—family expectations, financial stressorsUsing present tense and positive vision statements and not getting hung up on the visual or techy parts of creating a vision board videoHow to actually use a vision board video once you’ve made itNature and creative play as ways back when you’ve forgotten how to dreamBIOAshley Ludlow is a Creative Business Strategist and Technology Consultant. In addition to running her own agency, Ashley is a Musical Keynote Speaker, encouraging creative entrepreneurs to see the great value in life and the fantastic role they play in it. She truly believes that anything is possible. Having 12 years of experience in business, design, and technology, Ashley now enjoys supporting heart-centered business owners get their digital ducks in a row and authentically represent the essence of who they are in the digital world. When she’s not behind her computer or on stage, you can find her visiting Disney Parks, spending time with family, or both. Ashley has been married for 16 years and has 5 beautiful children.LINKSWebsite: https://www.ashleyludlow.com/Vision Board Video Workshop Series: https://solmiga.com/visionInstagram - https://www.instagram.com/ashleyludlow/YouTube - https://www.youtube.com/@AshleyLudlowMENTIONED LINKLiving in Your Box with Sarah JenksDoable Changes from this episode:PLAY OR GET OUTSIDE. Have you forgotten how to dream? Sometimes we are so overwhelmed or burnt out that we just can’t seem to dream big. Or maybe we’ve set up so many boundaries that we don’t know how to see beyond them. Try getting outside or doing creative play—jumping on a trampoline or squishing so play dough around to open yourself up. DREAM BIG. You need time for this. Time when you are uninterrupted. Time when you are not trying to do something. It feels...

“If your culture or tradition doesn't have the specific ritual you are craving, then you are absolutely permitted to make up a ceremony of your own devising, fixing your own broken-down emotional systems with all the do-it-yourself resourcefulness of a generous plumber/poet.”― Elizabeth GilbertWhat do we mean by ritual? For me ritual is about mindfulness, more pause, and connection. It brings in feelings and boundaries.Whether you are thinking about the holiday season or starting new things in the new year, rituals can be a new twist to “habits.” Some of my own seasonal rituals include how I celebrate Solstice and journaling during the Sacred Nights of winter. Neither of these is a ritual I grew up with. I added them when they were what I needed during the season — and they grew, adapted or deepened over time.The same is true some of my other most important rituals throughout the year:&nbsp;Weekly planningFamily dinnerMorning pagesThe key to rituals is to remember they are not to-dos or practices we do out of habit or conditioning. They are actions done with reverence or mindfulness. The same action can be a ritual or a dreaded to-do. In the new year, I want to bring more ritual to my supplement protocol, tidying, and parts of my business. We can bring ritual into all parts of our life.Here are three ways I’m going to play around with ritual in the new year. Maybe you’d like to try these doable changes too.HIGHLIGHT RITUALS IN CALENDAR. Do you color code things in your calendar? Try using a specific color for anything you want to make more of a ritual. Let that color remind you to slow down and be mindful around your actions, even if it’s something simple like drinking more water.NAME THINGS ACCORDINGLY. Ritual is about intention and being mindful, and how something feels can change by the way we approach it. What we call something reflects our approach. Can you see the difference between Carpool and Connect with Kids listed on your planner? Choose something you want to have more of a ritual around. Rename it based on your feeling or intention around it.CREATE REMINDERS OR CONTAINERS. Rituals shouldn’t feel hard. Sometimes we just need a container or a reminder to do it. That could look like putting your journal next to your tea mug to remind you to make tea and do morning pages. It could look like a practice you follow to calm and focus yourself before you start work. It could look like a timer set on your phone to see what your body needs in the mid-afternoon. Pick one ritual and one reminder or container you can set around it.“A ritual is the enactment of a myth. And, by participating in the ritual, you are participating in the myth. And since myth is a projection of the depth of wisdom of the psyche, by participating in a ritual, participating in the myth, you are being, as it were, put in accord with that wisdom, which is the wisdom that is inherent within you anyhow. Your consciousness is being re-minded of the wisdom of your own life. I think ritual is terribly important.”― Joseph Campbell

“Planning is choosing in advance, so you can decide from a place of calm.”– Mia MoranI have shared a lot about how this is my favorite time of [email protected] lights, trees, presents, family-time, the feeling of the winter holiday — AND I also love the challenge and opportunity of practicing being my true self in a time with lots of obstacles.One of the choices I am making this year is to take time off, REALLY.For years, I was confused about vacation. When the kids were younger, I thought of my kids’ time off as my time off. I would say yes to client work as an escape.On Friday, my youngest gets out of school. On Saturday, I will pick up my oldest from college. My middle one doesn’t get out of school until the 23rd. None of this defines my time off or my vacation.What does vacation really mean to me?Vacation means I’m not doing everything.&nbsp;That means I’m not the one doing all the extra: more dirty dishes, more meals, more tidying than usual. It’s so easy for me to slip back into the “mom” who does it all, so the way I stick to this one is consistent clarity. I have to remind myself — and the others in my family that doing all the home stuff is not my job alone.Vacation means I’m not doing client work.&nbsp;One of the reasons I am a good coach is that I really hold the energy of my clients. I can do this sick, tired, and even when I feel disorganized. Still, I need to&nbsp; reset and recharge a few times a year.&nbsp; I need space to reset and recharge, so I can hold space for others.Vacation means I have self-care sprinkled into every day.For me that includes real basics like clean food and hydration. It also includes:Journaling&nbsp;YogaSupplement ProtocolTo protect all these things, I need to block out time for it. There will be moments I go above and beyond for my kids, and there will also be moments where I will just walk out the door to go to hot yoga.Your self-care may look different, but whatever it is you need to protect the time for it.&nbsp;Vacation means I’m honoring MY plan.I am not relying on school holidays, bank holidays, my husband's holidays, or my own past limiting beliefs about what a holiday or vacation is. I am relying on myself and really choosing.I’m choosing what my holiday looks like —&nbsp;what feels good to me, not the “ideal” that isn’t in alignment with what I want or need.I’m choosing my time off. My official dates are December 21 – January 2. And I’m being intentional about that time. While I said no work on vacation, I’m allowing some FLOW365 planning on December 28 and 29, because it’s planning that serves me.I’m making intentional choices based on my own wants and needs. I’m making choices for my future self.One of the questions in the 2023 planning book is about what your ideal life really looks like — uncensored. Many thanks to Sarah Jenks for this question.Who are you becoming?What choices do you need to make to become that person?What would she prioritize? What is she capable of?It’s not always easy, but it always makes sense.&nbsp;Doable Changes from this episode:BLOCK OFF TIME OFF. We all need time to reset and recharge. Time “off” that is devoted to doing all the things for everyone, spent wrangling logistics of travel and visiting, or creating an “ideal” holiday, is not the same as recharge time. Block off time to recharge time and decide what you want to do with that time.DEFINE VACATION. I shared some of my fuzzy thinking about vacation in the past and how I am defining it now. Make a list of what vacation means to you. What do you...

“You should have a closet full of clothes that works for the body you have right now.” –Andrea PutnamWhat am I even wearing? After two years of Zoom calls, I find myself put together up top and I don’t know what on the bottom. Sound familiar? Andrea Putnam, a fashion stylist who helps women get to the core of who they are and step into their style, is going to help us change that.Andrea is a FLOW365 member, but she didn’t come into FLOW as an entrepreneur. She came in as a mom thinking about reigniting passions. She came thinking about going to school, but the visioning and OM sessions helped her get in touch with her heart’s desires, and things took off from there.If you’re not ready to give up your yoga pants, don’t worry! I love mine too. Andrea’s top piece of advice covers that one. Get intentional. Know your values around how you want to show up, and let that guide you.We talk about:&nbsp;Body goals and proportions and how they affect what we wearFinding you way back to your style when your life and/or body change — and having a closet of clothes that fits you nowApproaching style as self-careCreating a Pinterest or vision board of styleCustomizing your closet to who you are, so that when you look in you see yourself and that inspires you (minimalist, capsule wardrobes, not for everyone!)Stylists vs magazines—stylists aren’t selling you a garment. They’re selling you empowerment, self-awareness, and self-knowledgeBIOAndrea Putnam is a fashion stylist. She is not only passionate about helping women save time and money on their wardrobes through creating strategies that work for them, she’s also devoted to helping women see how amazing and powerful they are. Andrea helps women get the wardrobe of their dreams, that isn't just for a fantasy life, but is for the real life they have right now. Because the woman you are right now is totally deserving of that. Don't you think?LINKShttps://www.andreatheimagealchemist.com/https://www.instagram.com/andrea_the_image_alchemist/https://www.facebook.com/image.alchemy.consulting/Doable Changes from this episode:FIND YOUR STYLE FOR NOW.&nbsp; Take some time to figure out where you are at. Journal on questions like: What do I really want? What are my goals for my life? Then make a Pinterest board of outfits that speak to you at the place you are right now.GET SPECIFIC WHEN SHOPPING. Know exactly what you are looking for to take away some of the decision fatigue. And you can look for deals, but also look for things that make you feel great. Don’t hold back on those.LET IN SUPPORT. You don’t have to do it alone. Whether it’s figuring out your style or starting your business, you don’t have to do everything yourself—that’s a good route to burnout. Support might come in the form of hiring somebody or joining a group or getting an accountability buddy.

Don't you just want to flow with the energies of the planets? –Wanica aka Ms. AstrologyOn this episode of the PlanSimple Podcast, I’m really excited to talk with Wanica, or Ms Astrology about how astrology can be fun and useful in our lives.I decided on my birthday that I wanted to have my chart read (I wasn’t even quite sure how to say it), and googling led me to Wanica. I loved the experience and wanted to share that with anybody who is into astrology, anybody who is curious, or anybody who doesn’t know just how fun this can be.Wanica explains how she got into astrology during a divorce and a very intense time in her life. She knew she was a Sagittarius but she didn't realize the energy of the moon and different planets in her life. As she delved into it, her reaction and the way she was handling her situation made sense in a new way. She decided to learn more and help other people use astrology to find flow.We talk about:&nbsp;The three parts of your chart you need to know (hint: you need to know your time of birth to know all three)The effects of different phases of the moon on our feelings and actionsHow knowing our kids’ charts can help us understand themThe effects of our signs being predictable and how we can learn to work with them&nbsp;What’s coming up astrologically this summer and the effects it may haveNew moon and full moon ritualsBIOWanica, aka Ms Astrology, was lovingly given the nickname "Ms Astrology" by friends who teased her for always chatting about the sky. She first learned we are more than just our Sun Sign in 2012, since then she has used Astrology as a way to enlighten, guide and heal not only herself but also family, friends and of hundreds of clients. Wanica believes in and works with all sorts of healing modalities including Astrology, Tarot &amp; Oracle Cards, Candle Magic, Herbs, Crystals, Oils, Sound Healing, Numerology, Reiki, &amp; (of course) Intuition. She offers private sessions (aka "readings), a weekly subscription service that meets live known as The Cosmically LIT Collective, courses and public speaking events - any platform possible to help people better understand themselves.&nbsp;LINKSwww.CosmicallyLIT.comhttps://www.instagram.com/msastrology/Doable Changes from this episode:KNOW YOUR SIGN. If you know you’re a Sagittarius or Gemini or some other sign, that’s one starting place, one most of us know, but to understand your chart, you need to know your sun sign, your moon, and your rising sun. To find those, you need your time of birth. Knowing those can help you start to understand more of yourself, so start by identifying those three pieces.PAY ATTENTION TO THE MOON. The full moon and new moon bring new energies, and each one is different. You can use the moon info Wanica shares and create your own moon ritual, or start simply noting when the new moon and full moon occur. What do you notice about yourself these days? How do you feel? What are you pulled to do?GET A READING. I loved my reading! It was so fun and freeing. Next on my list is getting readings for my kids. Try it. Be open. See what you learn that could help you be in flow.

“There's a specific intentional quality to mindfulness, and that's without judgment and with kindness.”–Shahin NajakYou don’t need to sit on a cushion to be mindful. I’m excited to talk with Shahin Najak, mindfulness and meditation coach, about getting past mindfulness as a buzzword. What does it really mean to be mindful—&nbsp;and more importantly, what does it look like in real life?Mindfulness means paying attention to the moment. Shahin broke that down into two parts: having awareness and, this is important, not judging. Can you be aware of how often you judge — without judging yourself for it? That awareness is one starter practice Shahin shares. Mindfulness is about the practice.We think of mindfulness as of the mind or brain or head, but it’s deeply connected to the body. You need to notice what’s happening in your body. It takes paying attention, awareness, curiosity, and openness — and again, without judgment.We talk about:&nbsp;The simple practice of checking in with yourself and the importance of noticing your body and physical sensations&nbsp;&nbsp;What it means to build a cushion&nbsp;Pausing before buying for mindful gift buyingGrounding yourself (this is a practice you can teach your kids too). Be where your feet are.Sending kindness to othersNoticing what trips you upBIOShahin Najak is a&nbsp; Mindfulness and Meditation Coach, Speaker, and Educator, based in West Vancouver, BC.&nbsp; She supports parents and children with private coaching sessions; teaches and conducts workshops at Community Centres, Schools across Lower Mainland communities, and Canada. She also speaks at business organizations across Canada.In her previous career, Shahin was an Occupational Hygienist, training and educating employees in Occupational Health and Safety - How chemical and physical stresses in the workplace can affect our well-being. Now, her work revolves around supporting parents &amp; children, teachers, and other employees working in corporations big and small in accessing and incorporating Mindfulness strategies in our daily lives as a pathway to create and craft a life of inner peace, love, compassion, and self-acceptance.Shahin believes that the daily practice of Mindfulness can bring about a clarity that allows us to savor the moment and live a meaningful and passionate life.LINKShttps://www.mindful-changes.com/Doable Changes from this episode:CHECK IN WITH YOURSELF. Throughout the day, ask: How am I feeling right now? How does that feel? What does that feel like in my body? You can ask this anytime—when you first get up, while waiting in line, as you cook dinner, driving to an appointment … Each time you check in, you build in awareness and build your mindfulness practice.BUILD A CUSHION. Don’t have 15 minutes for self-care? Build yourself a cushion. Scatter them through the day. Take a moment between tasks to feel your body. Maybe you are sitting in your car after grocery shopping and you feel the steering wheel in your hands. You stand with the sun on your face for a minute when you step out to get the mail. SEND SILENT KINDNESS. Pick five random people you come across during the week and send them silent kindness. For example, if somebody cuts you off, send the thought, “May you get home safely.” If you see somebody laughing, send the thought, “May you always have joy.” You can say it in your head, or say it aloud to model for your kids.

“I knew that my house was the thing that I couldn't seem to figure out and conquer. I did not realize that it was because I had too much stuff.” –Cass AarssenYou don’t need more bins and baskets to declutter your home. Decluttering comes up a LOT in people’s goals in FLOW365, and when we talked about plans for the week, three women, who I now refer to as “the Decluttering Ladies” kept coming up. So I knew I should get them on for some tips and tricks! If you are sick of having a mess, check out this conversation with Cass Aarssen and Dana White.Maybe the most important takeaway: decluttering is getting stuff out of your home. Organizing is shuffling stuff from space to space. If you start with organizing or try to do both at the same time, it doesn’t work. You need to get rid of stuff first and get down to your clutter threshold.And then we need to get real about clutter. Decluttering isn’t a do it and done thing, and it’s not a quick process. That doesn’t mean it has to be overwhelming. You can grab a trash bag and a donation bin and fill them for 5 minutes. We look at specific ways to tackle your mess.We talk about:Real life gets messy again, but getting things back under control is a quicker process than the originalThe difference between staging (all those pretty Pinterest organizing ideas you’ve pinned) and real life (even for a professional declutterer and organizer)Finding an organization system that works for you and organizing using the question, “Where would I look for this first?”Choosing the right starting spot (and why a closet may not be it) — the Decluttering Ladies suggest entryway or bedroomRemoving trash from an area, then easy stuff that has a home elsewhere as a way to clear space and energy for stuff that may involve harder decisionsHow to deal with other people’s stuff — focus on your stuffBIOCassandra Aarssen is the creator of Clutterbug, a home organizing business which provides education, inspiration, and support to over 500,000 families worldwide through her YouTube channel, podcast, and various other social media platforms. Cassandra is the host of HGTV’s “Hot Mess House” and is also the author of four best-selling organizing books, “Real Life Organizing,” “Cluttered Mess to Organized Success,” “The Clutter Connection,” and “The Declutter Challenge.” As a recovering “super slob,” Cassandra has discovered through her own journey with clutter that organization is not one-size-fits-all.Dana White is a decluttering expert, much to her own surprise. A Slob Comes Clean is the completely honest (and never-ending) story of Dana’s personal deslobification process. As she finds ways to keep her home under control, she shares the truth about cleaning and organizing strategies that actually work in real life for real people. People who don’t love cleaning and organizing. Dana is a blogger, speaker, and decluttering expert. She is also the author of “How to Manage Your Home without Losing Your Mind” and “Decluttering at the Speed of Life.”&nbsp;LINKShttps://www.takeyourhouseback.com/https://www.facebook.com/takeyourhousebackDoable Changes from this episode:TRASH PURGE. Grab a trash bag and pick an area to declutter. Just get rid of all the trash—old receipts, expired food, scrap paper … This is a great place to start because you can practice getting rid of stuff without making a lot of decisions.5-MINUTE DECLUTTER SESSION. Grab a trash bag and donation bin. Set a timer for five minutes, and start filling your bag and bin. Don’t organize. Don’t overthink. Just see...

“Tapping is this beautiful tool that allows you to gently experience those emotions and hold space for those emotions and feel them so that they aren't staying stuck in the body.”–Lauren FonvielleLooking for relief from stress, anxiety, chronic pain, or trauma. Have you tried EFT, or tapping? If you’re curious about what this is and how it works, you’ll want to listen to my conversation with Lauren Fonvielle, an Integrative Energy Practitioner who specializes in EFT.EFT is short for Emotional Freedom Technique, also referred to as tapping. With this technique, you gently tapping on certain points of the body and acknowledge how you are feeling. Lauren compares it to acupuncture. In acupuncture, they place needles at the end points of the meridians where energy moves through our body. In EFT, we apply light pressure on similar points while talking out loud about how we are feeling. It may sound weird if you’ve never tried it. Even Lauren was skeptical at first, but there are studies to back it up.Tapping can take you out of fight or flight or freeze mode, which means you can make better choices and decisions. You can use tapping proactively too. If this tool isn’t part of your toolbox, take a listen and see if it’s something you want to add.We talk about:How tapping reduces the amount of cortisol in your body and rewires your brainUsing tapping to deal with stress, anxiety, physical pain, cravings, and limiting beliefsMaking tapping part of your daily self-care by adding it to something you already doWhere to tap and what to sayTapping on the negative emotions so we can feel and release themExploring instead of ignoring thoughts that come upBIOLauren Fonvielle is an Integrative Energy Practitioner, specializing in EFT/ Tapping for stress, anxiety, chronic pain and trauma. Her passion is to guide her clients on a journey of self healing to break through obstacles - physical, mental, or emotional - that are keeping them stuck and holding them back in life or business. She believes we all have the answers within, and sometimes we just need a little help accessing them.Lauren's field of study includes training and certification in various concentrations including Emotional Freedom Techniques (EFT), yoga instructor, reiki, mindfulness &amp; meditation, and sound healing. She delights in making the connections between science and spirituality, and incorporates this into her practice. She also brings over 15 years of prior experience from her roles in marketing in both the corporate and non-profit sectors to further assist and support her entrepreneurial clients.LINKSWebsite: https://www.mindshiftwithlauren.com&nbsp;Masterclass: https://www.mindshiftwithlauren.com/masterclassIG: https://www.instagram.com/laurenic0le/&nbsp;FB: https://www.facebook.com/LaurenFonvielle&nbsp;YouTube: https://www.youtube.com/c/LaurenFonvielle&nbsp;Doable Changes from this episode:TRY TAPPING. Use the tapping sequence in the podcast or Lauren’s masterclass to try tapping. Tap the different parts of your body, talking through the emotions as Lauren demonstrates. You may notice a difference right away, or you may need to go through the process a few times.MAKE TAPPING PART OF DAILY SELF-CARE. Lauren suggests adding...

&nbsp;Radical healing should be a non-negotiable for every woman, especially women of color.–Simona SillahCurious about crystals? I’m really excited to talk with Simona Sillah about using crystals and other energy and mindset modalities for radical healing. Body, mind, and spirit work together, so we look at the energy around all of that.Simona shares her story of a health crisis that went ignored by traditional healthcare. She advocated to learn more. She finally got treatment that was making her sicker. That’s when she sought out more holistic healing practices.What does it mean to surrender? How do you practice radical acceptance? It can be hard, especially when you want to be in control, so we talk about what that actually looks like day to day.But when the mind, body, or spirit is out of whack, the rest aren’t working right either. Simona lists healthy thoughts, choosing what she consumed, and healing crystals as three pieces of her healing.We talk about:&nbsp;Recognizing our weaknesses and working on themLearning to be kind to ourselves, including finding the grain of truth in what people say about you without shaming yourself or putting too much attention on what they sayPaying attention and giving yourself what you need, whether it is rest, a certain food, kindness&nbsp;Lessons that we learn and need to learn again and againChoosing crystals and using them to harness higher intentionsSpecific ways to use crystals, or what using crystals actually looks like day to dayBIOSimona Folasade Sillah is a changemaker for underrepresented communities, working as a Community and Content Manager for SoGal Foundation by day and running her online metaphysical boutique ENHERGY for her side hustle. She offers over seven years of marketing and communications experience, with an extensive background in business development, public relations, entrepreneurship, and small business coaching. She holds her Master’s degree in Communications Management from the University of Southern California, working alongside organizations — California Department of Public Health (CDPH), Big Brothers Big Sisters, MAKEHERS — providing equitable solutions and resources for underserved and marginalized communities.&nbsp;Simona’s professional footprint has afforded her the opportunity to execute her life mission of empowering and galvanizing the creative and entrepreneurial pursuits of disruptively unique women — inspiring authenticity, self-confidence, and unmitigated grit. She’s played a pivotal role in the advancement of female founders and women in business, within the Greater Sacramento Region, serving as Creative Business Coach for the Hacker Lab, in partnership with the Sacramento Inclusive Economic Development Collaborative.&nbsp;Motherhood has been Simona’s most prized life assignment, serving as a guide to her two young children, Josiah and Logan. When she’s not stewarding her carbon copies towards boundless love and success, you may find her exploring a city near you, salsa dancing in a local discotheque or encouraging women of color towards radical healing!LINKSwww.enhergy.coTwitter: @simonafolasadeIG: @enhergyalchemistLinkedIn:...

Come MAKE A PLAN for your holiday season so that you END 2022 GROUNDED and enter 2023 with ENERGY and BALANCE.&nbsp;Join us NOVEMBER 17 +18, 10am–4pm ET for this&nbsp;restorative and fun home retreat experience!!!Grab&nbsp;your free ticket at&nbsp;https://MakeDecemberMatter.com

“You have to be pretty courageous to be alcohol free in this society.”–Karolina RzadkowolskaIf we can be gluten free, caffeine free, dairy free … Why can’t we be alcohol free? I’m talking with Karolina Rzadkowolska, a certified alcohol-free life coach about going alcohol free. You don’t have to have a problem with alcohol to reconsider how it affects your life. Even small amounts can affect energy, sleep, and overall how we feel.It can be hard to not drink. Karolina says she thought that “normal adults drink.” She worried about having to explain to people why she wasn’t drinking. But when she took an extended break from drinking, she fell in love with how she slept every day, how she felt in the morning, the sense of integrity and pride she felt for herself.Taking a break can show you how alcohol is affecting you (even if you didn’t realize it) and what you are really missing in your life. Going alcohol free opens all these doors in our brain and it also changes our identity. Sounds like something to experiment with right?We talk about:&nbsp;Looking at is as an experiment and using Dry January as one way to try out life without alcoholDebunking the myth that alcohol relaxes you and finding new rituals to relaxIdentifying why you like to drink and shifting your mindsetFinding joy after feeling the uncomfortable negative feelings you feel after you stop numbing with alcoholThe mind, body, and soul changes that happen when you stop drinkingGetting past the idea of a drinking problem and focusing on not drinking for wellnessBIOKarolina Rzadkowolska is a certified alcohol-free life coach who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her online courses and coaching to change their drinking habit and unleash a new level of health, happiness, and potential to go after their biggest dreams. Her book Euphoric: Ditch Alcohol and Gain a Happier, More Confident You (HarperCollins) came out on bookshelves on January 4th. She’s the host of Euphoric the Podcast, founder of Euphoric AF, and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily and multiple TV shows. Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. She would love to hear from you at www.euphoricaf.com.LINKSBook and Free Gift: Euphoric: Ditch Alcohol and Gain a Happier, More Confident Youwww.euphoricbook.com/giftwww.euphoricaf.comwww.instagram.com/euphoric.afDoable Changes from this episode:EXAMINE WHY YOU DRINK. Make a list of reasons you drink. Then really look at each one through a new lens. Is drinking really doing what you think it is for you? That might mean learning more about how alcohol affects your brain and body, or it might mean questioning beliefs, such as alcohol makes me more confident.CREATE A NEW RELAXATION RITUAL. If you use alcohol to relax, create a new ritual for yourself. It could simply be replacing an alcoholic beverage with a non-alcoholic version, but it could be something completely different. You could sit and have a cup of tea before dinner or light a candle and take three breaths or close the door and have a quiet moment before starting dinner.EXPERIMENT AND NOTICE. Try a Dry month. If that feels like too much, start with a week. Notice how you feel when you wake up in the morning. Notice how you sleep. Notice your energy...

“What we need when we are heading towards winter is really more nurturing, more warmth, more slowing down.”–Ruth BalsigerYou can come home again! Ruth Balsiger helps people to come back home to the most glowing, healthiest, feel good version of themselves. I’m so excited for this conversation with Ruth to help you to come back home to your body!Instead of looking at our body as something to fix, Ruth looks at our bodies as a place to come home to. We nurture our bodies and they nurture us. We get to the best version of ourselves when we move away from the idea of a quick fix to think about actually rejuvenating, regenerating and healing.She shares steps you can take to come home again and again — even in the busiest parts of the year. We talk about the importance of planning for health and taking small steps. These small steps are about falling in love with the feeling of coming home again without adding overwhelm.We talk about:&nbsp;How she learned about healing and recovering at age 15 from having a brain aneurysm and how coming home to her body shifted and changed through her lifeDifferent ways of creating mindfulness including adding movementShifting what we eat based on the seasonWhen and how to use a detox or cleanseGetting at root causes and finding ways to rebalanceSlowing down to eat, soothing your nervous system and other important partsBIORuth is a Nutrition &amp; Health Coach, Yoga Teacher &amp; Personal Trainer, Author and Podcast host. She is passionate about guiding, supporting and empowering you to uncover the best version of yourself. She learned at the age of 15, when she suffered a brain aneurysm and against all odds made a full recovery, how very powerful our bodies are and that they have the incredible innate ability to heal, rejuvenate and recover given the right support. It took her a few more life lessons to understand that total glowing health starts with self-love and is an ongoing and very holistic journey comprising body, mind and soul. She loves adding new tools to her holistic healing box and she includes the ancient wisdom of Ayurveda, mindfulness and much more. It is her mission today to remind you of your birth right to live your best life and feel absolutely amazing in your wonderful self.LINKSWebsite: https://www.ithriveforhealth.com/Facebook: https://www.facebook.com/Ithriveforhealth/Instagram: https://www.instagram.com/ithrive_health/Podcast: https://www.buzzsprout.com/1848014LinkedIn: https://www.linkedin.com/in/ruth-balsiger-1b8198101/Doable Changes from this episode:SHIFT YOUR MOVEMENT WITH SEASONS. Take stock of what your body wants as the season shifts. If you are coming into winter, you might want to slow down a little. That doesn’t mean, not moving, but it might mean a gentler flow instead of power moves. Choose a way of moving and see how that feels in your body now.PICK A MINDFULNESS FOCUS. When I say mindfulness, you might think about meditation or being in the moment. Mindfulness is a way of being that carries throughout your day. You can eat mindfully, start your day mindfully, move mindfully. Pick one way you want to add mindfulness into your day.NOTICE HOW THINGS FEEL IN YOUR BODY. Ruth’s tips and suggestions...

“I'm more concerned about the numbers on your tests than I am about the scale.”–Risa GrouxPassionate about good food and feeling good? I’m really excited to talk with Risa Groux, a functional nutritionist who is passionate about helping women figure out the foods that will heal them. You can love food and feel better!Risa is focused on prevention, root causes, looking at the body as a whole unit — and she’s a data freak. She focuses on data to help figure out the right foods for each individual. Her process with clients includes a detox, testing, and finding the right diet type.A lot of the tests Risa uses aren’t covered by insurance. We discuss functional medicine, talk about how these tests differ from the tests most doctors run, and why they are important to do.We talk about:&nbsp;Weight loss as a side effectBeing passionate about good food AND feeling goodThe difference between detoxing and giving your digestive system a breakWhy you might not have a diet type that works for you for lifeWhy fiber is importantChecking labels and all the toxins in products we useBIORisa Groux, CN is a Functional Nutritionist and Certified Autoimmune Coach in private practice in Newport Beach, California. She has always been passionate about nutrition and good health. Risa was so concerned about purity that she made her children’s baby food from scratch. Today she is passionate about cooking and creating healthy, nutritious food. She works with a wide array of clients from professional athletes, adults, and kids to the Biggest Loser from season four. Risa works with issues like diabetes, autoimmune disease, cancer, digestion, thyroid, and hormone imbalances, to name a few. Risa firmly believes that the body can heal itself with whole foods we obtain from the earth and sees living proof of that in her office each day. She looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness.LINKSrisagrouxnutrition.comFacebook: Risa Groux NutritionInsta: @risagrouxnutritionTwitter: @RisaGrouxDoable Changes from this episode:CHECK OUT DIFFERENT FOOD FRAMES. Have you ever tried a diet because somebody else had good results with it? We’re all different. Check out different food frames based on your specifics. Try the FoodFrame quiz on Risa’s site or check out her book.GET TESTED. Testing gives a lot of data that can help determine why you aren’t feeling great — and what foods might help you feel better. Functional medicine can give you a lot more information than conventional medicine, and tests often provide different kinds of details to help map out your food.CHECK YOUR LABELS. Look at cosmetics, shampoo, sunscreen, food … What are you putting on or in your body? Where can you get a little cleaner? If that feels daunting, pick one area to focus on. Start with awareness. Then decide what you can cut out and what you could replace with something with fewer toxins.

“If you nurture those people and show trust, they show trust in you.”– Janice PorterAre you leaving on the table chasing new leads? Janice Porter is a relationship marketing specialist. She says most people hear that and focus on the word marketing, but the focus should really be on the relationship part.&nbsp; Her work centers around building relationships and nurturing relationships to grow your business.She talks about nurturing the people that you’ve already done business with. Having a lot of past clients or connections doesn’t do you any good if you don’t nurture them. Part of it is knowing when to give and when to ask.Even though we are talking about relationships, we’re also talking about marketing, so you may be wondering about social media. Janice asks two questions: Where is your target audience? Do you feel comfortable there?We talk about:&nbsp;Using LinkedIn for networking and content strategiesWhy greeting cards strategies can get you noticedConnecting and nurturing by paying attentionListening to heartfelt promptsSetting up a system to make nurturing easy and authenticOptimizing your LinkedIn profileBIOJanice Porter is a relationship marketing specialist, podcast host, and LinkedIn trainer. She has an innate curiosity, which she has leveraged into building business relationships and teaches others how to do the same. Her passion is working with people who want to build their businesses through relationship marketing and networking – and she does that using online and offline strategies.LinkedIn training is a huge part of Janice’s business. She believes all business professionals need to have a magnetic LinkedIn profile, and that LinkedIn is THE platform for attracting new clients, strategic partners and referrals. Staying connected, and nurturing relationships comes next – and Janice shows clients how to implement a “tangible touch” follow-up system to do just that.Janice really values the friendships and business relationships she makes and when she meets someone new is always thinking: “How may I support you?”LINKSWebsite: https://www.janiceporter.com/LinkedIn: https://www.linkedin.com/in/janiceporter/Facebook: https://www.facebook.com/janiceporter1Podcast: https://podcasts.apple.com/us/podcast/id1467446457Doable Changes from this episode:SEND A CARD. When’s the last time you got a card in the mail? I bet you opened it when you did. Snail mail cards get noticed. Try sending one for a client’s birthday or to congratulate them.PAY ATTENTION. Not sure what to send a card for? Pay attention. If you follow a client on social, notice when they have a work win, a life milestone, or something else going on. Send a card letting them know you are thinking of them. The more you do this, the more you’ll start to pick things up. SET UP A SYSTEM. Sending cards is hard without an address. Get in the habit of asking for addresses and getting them into your system. You can set up specific times to send cards to contacts (though some will be spontaneous because you got a heartfelt prompt.)

Make a plan and then leave room for spirit to show up and make it easier for you.–Julie HannonHow do you manifest your life? How do you show up for the sacred? These are some of the questions Julie Hannon addresses in her work. Julie is a shamanic healing arts practitioner, and both a member and teacher in FLOW365. She works with clients one-on-one, teachers people to live a shamanic life, and she mentors other people doing healing arts.Julie talks about what work-life balance looks like when you recally center or prioritize life and spiritual practice. She says she’s always thinking about where her joy is. As part of the discussion, we rethink the work week and time off. For Julie this includes recognizing Thursday as a sacred day of showing up for your work, to learn, and for celebration.We talk about having a clear vision. Julie shares her experiences of not always knowing how things will happen, and instead trusting spirit. Imagine that things will work and letting things be easy.We talk about:Asking what business needs and what you need, because both need attention for things to flowListening to your body and energy. Julie says: if I don't feel energized and excited about something, then it's not the right time.Meditation and dreaming and asking spirit for helpThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Julie’s three pieces of wisdom:NOURISH YOURSELF SO THINGS CAN FLOW. Eat well and stay hydrated. It affects sleep and fuels your work. Don’t forget to do the things that nourish you —&nbsp;like seeing friends or being by water for Julie — too.SCHEDULE YOUR LIFE AND SPIRITUAL PRACTICES FIRST. We talk about scheduling in FLOW — putting things into time. Julie starts with set events in her business (a weekly meditation on Sunday and Sacred Circle on Thursday, for example), and then schedules her own practices (swimming and meditation) before clients. What would happen if you put yourself on your calendar first?START WITH YOUR VISION. Start with a vision or dream. What do you really want? What would your life look like? You don’t have to know how to get there to get really clear on the vision. Meditate on your vision or dream. Allow space for it.BIOJulie Hannon is a shaman and a teacher, committed to helping you discover yourself, your joy, and the beauty in life. Julie is passionate about connecting with people and helping each and every one discover their own special strengths and gifts. This practice is the doorway on the first step of your journey. Julie weaves all her experiences together to create magic. She combines her expertise as an energy medicine practitioner, HeartMath Coach/Mentor and student of spiritual wisdom traditions with more than twenty years professional experience as a human resources director. Throughout her work, she has been a professional facilitator and teacher, moderating, leading groups&nbsp; and creating programs and retreats.LINKSWebsite: https://www.innerpeaceandwellness.com/Facebook: https://www.facebook.com/juliehannonshaman/Youtube: https://www.youtube.com/user/TRVHannon<a href="https://plansimple.com/making-space-for-the-sacred-with-julie-hannon/"...

“Bringing women together to connect is the backbone of my existence.”&nbsp;–Alicia BerberichEmpty nesting? What if we call it the shift instead? For Alicia Berberich, having kids leave opened up a&nbsp; lot of time and energy, but she said that’s just part of it. Our bodies are changing and our energy shifts with that too! This is a time when we have time to focus, and we can really accomplish what we're called to do.Alicia says, “My whole life has been about connecting and drawing women together in connection.” One of the things I loved about her story is that she started coaching because she wanted to help her daughters grow into the best they could be. And she has done so much to help women reach their goals.&nbsp; Alicia talks about how important planning is to her. Even when you look at someone who seems really organized and doing a lot, planning helps.We talk about visioning where you want to be in five years and the power of being really clear on your values.We talk about:&nbsp;The shift and the freeing of energy that comes with it&nbsp;Unexpected twists and benefits, like how she started teaching water aerobicsUsing your values as a guideThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Alicia’s three pieces of wisdom:SET YOUR PLAN AND REFLECT Use the FLOW planner, because it gives you the questions you need to think about to organize your week. Create your plan on Monday, and at the end of the week, reflect on what worked and what didn't. This starts to help you figure out what you can do better next week.BE PRESENT AND CONNECT. Even though we led with the energy that comes from kids leaving home, Alicia is really clear that making time to connect with your kids is essential. Listen to them. Validate them. You can apply this tip to a retired spouse too. Have time you are very present and connect with them —&nbsp;and time when you focus on your essential work.KNOW YOUR FUTURE SELF. Know where you want to be in five years. Then go backward to figure out what you need to do to create that today. What little things honors that future self? What step can you take toward the goals that get you there?BIOAlicia Berberich loves helping women achieve their goals and has been running workshops and mastermind groups to help women stay on their path. She’s the founder of Alicia Berberich Presents, Women’s Marketing Luncheons and Women in Business Roundtable in San Francisco. She’s also a certified direct response copywriter.Alicia’s work has evolved to meet the ongoing needs of her clients, all around the area of accountability. She helps women create marketing strategies and copy that gets attention and opens new channels for her clients. It all starts with understanding where her clients want to go with their business and developing a path to get there.Alicia is the mother of three college students and has two Labradors who run her days.LINKSWebsite: https://www.aliciaberberich.com/Twitter:&nbsp; https://twitter.com/AliciaBerberich&nbsp;Instagram: https://www.instagram.com/alicia_berberich/

If you are looking for deep, foundational support and resourcing to help you move in life, I strongly encourage you to look at FLOW365.–Roxanne LoweryYou can change your state in a moment. Curious? Check out this conversation with Roxanne Lowery, a therapeutic sound practitioner, who has a quick practice you can use anywhere to change your state. Roxanne has been navigating becoming an entrepreneur and caretaking for her parents. She’s part of the wisdom that comes from the most amazing women in FLOW365.Roxanne explains that sound has the ability proven by science to relax the autonomic nervous system. Sound can take us from sympathetic—fight, fight, or freeze—into parasympathetic, which is resting. We talk about how she uses sound to help people achieve transformation.&nbsp;Being a caretaker is demanding, whether we’re talking about kids or aging parents — or both. Add special needs like a parent with Alzheimer’s and there’s a greater demand. Roxanne talks about the challenge of caring for her parents while also building a business. And we talk about the support in community where others get it because they are or have lived it.&nbsp;We talk about:&nbsp;Being in a transition space — leaving a high stress career, working part-time and caretaking, and the learning curve of being a new entrepreneurHow vital self-care is for caretakersConnecting with what lights you up, in Roxanne’s case creativityThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Roxanne’s three pieces of wisdom:KEEP YOUR EYE ON THE BIG PICTURE. Visioning and connecting to your future self can help you focus and choose your goals and actions in this season and for each week. It can help keep all the things that need to be done on a daily basis in perspective.&nbsp; DO A DAILY BRAIN DUMP. We are trying to hold so many ideas and pieces in our head, and it’s exhausting. Do a brain dump to get everything onto paper so you can stop holding onto it. Some of those things will make it into your weekly or daily plan, but some will be things you just stop trying to remember. Making a daily practice of a brain dump can help you sleep better, focus, and find more balance.BEING NOT DOING. There's been such a growth of information out there about mindfulness and being here now, being present. Sound creates a beautiful container for us to be present without any expectations, without having to do anything. Dance or other movement is another way to come into the body and be. Focusing on breath is another way to do this. Even a really short time can make a difference. Or try humming. It makes you an instrument and the sound and vibration can change your state in moments.&nbsp;BIORoxanne Lowery is a certified Therapeutic Sound practitioner, licensed Healing Minister and gifted musician who has devoted over 35 years to exploring consciousness, transformation and creative expression.&nbsp;&nbsp;Using ambient sound therapy to create immersive experiences, she blends artistic musical explorations with transformational awareness to create an atmosphere for sonic and vibratory revelations of body, mind and spirit.As a facilitator and practitioner with vast experience in many modalities including kinesiology, the ReUnion Process, PSYCH-K, Auric Light Alchemy and The Reconnection/Reconnective Healing, her work and training has taken her into the depths of transpersonal growth and the human potential movement with clients and workshops.&nbsp;&nbsp;Roxanne is certified by the...

Workshop: Fulfilled Mom“In giving birth to our babies, we may find that we give birth to new possibilities within ourselves.” – Myla and Jon Kabat-ZinnThis is part of a series of workshops where we are unpacking how the FLOW Planning Method can be used to create magic in specific areas of life. In this case, we are looking at motherhood.If you want to go deeper and be supported in doing this work, join us for Easeful Motherhood. We start September 22.In a world where being busy has become a badge of honor and women are juggling more than ever, let’s take an hour to consider what really matters and how that can play out in our lives as mothers.We will look at:An updated look at work/life balance and how to define motherhood in the context of your life.5 questions to answer every Friday that will exponentially increase how present (and calm) you are with your kids.What your calendar has to do with how fulfilled you are as a mother — and it's not about who has to be where and when or what's for dinner (though both are useful things to have in your calendar!).This workshop will be useful for mothers with toddlers, women whose kids have left home, and every mama in between.Listen to this workshop with a paper and pen in hand.&nbsp;Workbook ImageGrab the Workbook here »(Easeful Motherhood Image)Join us for Easeful Motherhood »

“Find your joy again. It doesn't have to be necessarily what you were doing before.”&nbsp;– Kimberly QuirkWhat happens when you have a chronic illness — and you’re an entrepreneur and mom? How do you make it work? Today I’m talking with Kimberly Quirk, FLOW365 member and Live Well Health Founder. Her passion for working with her health coaching clients stems from her own chronic illness.Listening to your body is important for all of us, but especially so when you are dealing with chronic illness. That can be hard when you are exhausted, taking care of kids, trying to work, and taking care of all the other stuff. But if you don’t listen, your body will get louder.Kimberly shares the progress she’s made and the power of finding your joy again. Overwhelm is real, so small wins really matter. Kimberly offers hope and practical support to people living with chronic illness.We talk about:&nbsp;The power of rest and why we should stop thinking of rest as lazyThe sleuthing that is needed to find answers when it comes to chronic illnessHow food can make a differenceKimberly shares that her experience in FLOW has helped her:&nbsp;Balance the different parts of her life by rethinking time&nbsp;Feeling more purpose and meaningFeel accountableThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Kimberly’s three pieces of wisdom:LISTEN TO YOUR BODY. Our bodies hold a lot of wisdom, but we don’t always listen. Whether you have chronic illness or not, listen to what your body is telling you. Do you need rest? Is the food you are eating not serving you? Is something “off”? That’s a sign to make a change.NOTICE WHAT BRINGS JOY. Kimberly reminds us that what brings joy may not be what it was before. What is bringing you joy now? Remember, it doesn’t have to be something big—it could be doggie kisses or the sun on your face or a favorite song coming on. Notice what brings joy and seek more of that.BE A FOOD SLEUTH. One thing that can make a big difference in our health, our energy, and even our mood, is food. You could try an elimination diet to see how you do off different foods. You could also just start by noticing how you feel after eating certain foods. Are there foods that make you sleepy, antsy, achy …? What happens if you don’t eat that food? Get curious.&nbsp;ABOUT KIMBERLY QUIRKKimberley Quirk is founder of Live Well Health Coaching, LLC and a health coach who is passionate about working with women over 40 to overcome their chronic lyme disease healing blocks.&nbsp; She became a health coach because of her own health crisis as she has struggled for a decade with chronic illness from lyme disease, toxic mold illness, mast cell activation syndrome, hashimoto’s thyroiditis, POTS, chronic urticaria, depression, anxiety, and SIBO.&nbsp;Kimberley attended Duke Integrative Medicine’s health coaching certification course and became a National Board Certified Health &amp; Wellness Coach in 2017 with the first health coach certification exam offered. Kimberley is the author of an ebook, “Toxic Mold: How to Protect Your Home and Your Health”, for health media company, Health Means.&nbsp; She has had advanced training in toxicity, mold illness and mast cell activation syndrome from Dr. Beth O’Hara at MastCell360 and attended practitioner workshops by Dr. Neil Nathan.&nbsp; Kimberley has a BS in Business Administration from Babson College with a double major in marketing &amp; communications...

“There is a collective force rising up on the earth today, an energy of the reborn feminine... This is a time of monumental shift, from the male dominance of human consciousness back to a balanced relationship between masculine and feminine.” — Marianne WilliamsonFor 12 years now, I've been making choices in a way that is so different from the first 35 years of my life.As a result of how I make choices, I don't say, or think, things like "I fell off the bandwagon," or "I have to get back on track."For five years now, I have had the privilege of guiding hundreds of women through the same process.Here is what I will talk about:3 productivity myths that don’t serve us womenWhy striving for balance is so important5 ways to tap into your natural feminine genius that will leave you with a true sense of accomplishmentWhat to go deeper? You are invited to FEMININE FOLLOW THROUGH — an opportunity to follow through on a goal using your feminine genious for 4 weeks.

“You need to plan, AND you need to leave a little bit of room for magic.”&nbsp; – Heather MaguireDo you trust your intuition and let it guide you? One audience that we serve really well in FLOW365 is intuitive spiritual entrepreneurs. Today I’m talking with Heather Maguire, FLOW365 member and founder of Unconventional Intuitive. She guides people in business and in relationships to be in touch with their intuition.When utilizing the FLOW Planning method, we always start by tapping into the intuition. So I was so excited to talk with Heather, who knows the FLOW Planning Process intimately, and whose work is helping others tap into their intuitions.She is amazing at helping her clients find meaning in their lives by finding their truth in a situation. She shares, people ask, “How do I know if this is real or if I’m just making it up?” Heather says that isn’t a helpful question. What’s more helpful is figuring out what your intuition feels like, and it’s often a nudge or a calling, a sense that something feels right.&nbsp;Heather uses her abilities to help people understand more who they are — what's going on in their body and in their mind. And she helps people understand how their thoughts and feelings are impacting the energy and the people and the circumstances around them.We talk about:&nbsp;Using intuition in business and relationships, especially mother-childHaving a plan but leaving room for magic, controlling what you can controlExperimentation and play as a powerful processSetting intentions and Heart Rock WalksHeather shares that her experience in FLOW has helped her:&nbsp;Blend planning and intuition by leaning into a consistent word that she chose intuitively.&nbsp;Calm down her relationship with time and helped her get more realistic with timeRecognize the possibilities in time through structureThis is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!Heather’s three pieces of wisdom:CHOOSE A WORD. Pick a word that you want to guide how your life feels. Then really connect with that word throughout the day. Use it as a guide or filter.REIMAGINE THE POSSIBILITIES. If you are stressing about something or thinking about how things could go wrong, try imagining a different outcome. What possibilities does that open up? How does that shift your energy?GET REAL ABOUT WHAT’S POSSIBLE IN A DAY. When you get real about what’s possible in a day, you can get even more focused in choosing what to do to move toward your goals. Start by noticing how long things really take. Try working with the time you have instead of the things you want to do.&nbsp;ABOUT HEATHER MAGUIREHeather Maguire is an intuitive and medium who offers private sessions, group events and workshops. Her readings provide clarity and uncover what's below the surface but impacting your daily life and your ability to accomplish your goals. Her intuitive sessions are like a comforting, therapeutic conversation that leaves you feeling safe, grounded and loved.Having been intuitive her whole life, Heather has always been fascinated by the connections between people and the conversation beneath the conversation. She enjoys helping people uncover their own intuitive abilities and believes that at the end of the day, what matters most is honoring the truth of who you are.She likes to say, "You're not broken. You're not an accident. Who you are is who you are meant to be. You have permission to love your whole...

“When you know what you want and then you make a seasonally appropriate plan to make it happen, you will feel like your whole world is opening up — and you will feel what it is like to go from overwhelm to ease, no matter what is happening all around you.”&nbsp; –Mia MoranThie FLOW planning process is a great tool to use in transitions.&nbsp;The transition from summer to fall can be one that we avoid thinking about if we are someone who loves the summer vibe, and yet here we are at the beginning of school.It can be something we get swept up in, if we love fall, and all the sudden we find ourselves in the holiday season.No matter what camp we fall in, it can be kinda consuming and overwhelming if we “let” any season “happen to us.”I hosted a workshop live, twice in the last few weeks, that walks through the process of planning for the transition from summer to fall really intentionally, in a way that honors the season you are leaving behind, the season you are moving into, and most importantly honors you!The way we run our planning workshops at Plan Simple iis very interactive, which doesn't always translate to recordings… so&nbsp; irecorded a podcast episode so that you can go through the workshop in a way that makes sense.My advice:Decide when you will make your plan and put it in the calendar.Go to a coffee shop, park, or a cozy corner in your home with your workbook to planFind accountability to stay the courseDuring this workshop, you will...Learn the five stages of the FLOW Planning Process. In order to find balance, with the many hats we wear as women, we need a new way to think about planning. The FLOW Planning Process taps into your intuition and creates a structure that is in alignment with who you are.Discover some best practices for doing what you say you want to do. Our goal is to help you cast a vision for the fall, create a plan based on that vision, and give you what you need to know to follow through on your plan.Make a plan. An important component of the workshop format is some actual planning time. You will receive some planning sheets before the workshop, be guided through their intent, and get your questions answered as you plan!!!

“If you’re struggling with meal planning make&nbsp;a master list … if you're struggling withstarting a business think whatthe barrier to entry is tomake the barrier a little more attainable.”&nbsp; –Melissa GriffithsDon’t like planning because you want to go with your intuitive or creative flow? I get that, but having a plan actually gives you more freedom. We talk about meal planning, content planning, and getting it all done with Melissa Griffiths, a food blogger and photographer and mom to five kids.Whether you need a meal plan or a business plan, we’ve got something for you in this episode. Melissa loves helping families reclaim dinner time, and we talk about her content planning, her ideas about meal planning, and how to get things done in any season (spoiler alert, you don’t do it all yourself).We dig into her process for meal planning, which has a lot of similarities to mine! There’s a rhythm and structure to it that makes it easy. And there’s plenty of flexibility to keep things fresh and satisfy everyone at your table.We talk about:&nbsp;Asking for help in business and our home lifeContent planning and block schedulingLeaning into the season and shifting how we work to reflect thatHow to plan and go with your intuitive, creative flowMeal planning by category (like soups, taco night, breakfast for dinner) and with the rhythm of your week in mindMeals that let everyone eat what they want … without cooking a million separate mealsBIOMelissa Griffiths, is a food blogger, recipe developer, and food photographer who loves helping busy families reclaim dinnertime and enjoy their time together. She also specializes in sourdough baking, quick and easy dinners, and back to basics recipes.She has a Bachelor’s Degree in Recreational Management and Youth Leadership and is a member of the Bread Baker’s Guild of America and the American Society of Baking. She's been blogging since 2009 and professionally since 2012 and her blog, Bless this Mess, reaches over 1,000,000 people monthly.Melissa and her husband live on a 12-acre farm in Southern Utah with their 5 incredible children, chickens, rabbits, turkeys, honey bees, and a million night stars that only country life can show you. She loves to cook for friends and family, grow flowers and vegetables in her massive garden, read all the self-help books, and hike all over Utah.LINKSBlog (Bless this Mess)Dessert Blog (Barbara Bakes)InstagramFacebookPinterestYoutubeFree recipes in email, free meal planning printables, and moreMENTIONED LINKMia’s book Plan Simple MealsDoable Changes from this episode:ASK FOR HELP. We tend to try to do it all alone, but that doesn’t work. If asking for help...

The transition from summer to fall can be messy, exciting, sad — depends on who you are! In this episode, I give three strategies that you can implement today that will help you feel more ease this fall.

“Listen to your children, try to understand their world and where they're coming from.”&nbsp; –Dr. Abroes Pass-TurnerDo you ever dismiss or minimize what your kid is feeling? Do you ever feel like their emotions are out of control?&nbsp; I’m really excited to talk with Dr. Ambroes Pass-Turner, doctor of counseling psychology and author of Rex's Journey: Helping Children Understand and Cope with Emotions, about emotional intelligence and helping kids regulate emotions.So often we go into “fix it” mode when our kids have big emotions. We want to make things easier for them or we’re just trying to make dinner or get through the grocery line. But having kids bury emotions doesn’t help.We know that when children learn how to regulate their emotions, they have less stress and less anxiety and they're better able to problem solve. As parents we can listen, validate emotions, and help kids work through them.We talk about:&nbsp;A simple breathing exercise to help kids calm down and start overThe difference between validating and indulging feelingsModeling emotional regulation and processing for our kidsThe power of positive self-talkWorking with ADHD or ADD in kidsHow parents and psychologists or other professionals work together to support kidsBIODr. Ambroes Pass-Turner is a Doctor of Counseling Psychology and the owner of APT Counseling Services LLC. She is a professor at Grand Canyon University in the College of Humanities and Social Sciences and Georgia Military College. Dr. Ambroes Pass-Turner is an author and published the books Rex's Journey: Helping Children Understand and Cope with Emotions, ADHD Warrior: Helping Children Conquer ADHD Unwanted Behaviors, and Childhood Sexual Abuse: Pathway to Mental Health Issues and Delinquent Behavior.&nbsp;Dr. Pass-Turner has worked in mental health for over 20 years and has experience working with children and adults. Dr. Pass-Turner is an expert in working with behavioral and emotionally disturbed children, adults, families, and offenders within the criminal justice system. She is currently an Advisory board member for the Muscogee County Youth Detention Center Department of Juvenile Justice. Dr. Pass-Turner conducts professional seminars and workshops that focus on enhancing professional development and life skills.LINKSdrambroespass-turner.comFacebook aptcounselingservicesInstagram Drambroes17Twitter DrAmbroesDoable Changes from this episode:TRY BREATHING. Try this simple breathing exercise: Breathe in for four counts, hold for four counts, breathe out for four counts. Teach your kids to do a few rounds of breathing when they are upset before trying to do anything else. You can try it too if you are anxious or angry. You can even try breathing together. DO SOMETHING THAT MAKES YOU SMILE. This came up twice in our conversation. Kids can use an activity they enjoy (one that really lights them up, not one that we like them to do). But parents need this too. We’ve all heard you need to put on your own oxygen mask first and that self-care is important. Think quality, not quantity, and choose the thing that really fills you up. That may not be the things you see on self-care lists. LISTEN AND EXPLORE. Really listen to your kids. Ask questions to explore what they are feeling and why. Your job isn’t to fix things, but to help them understand and work through their own emotions. You...

Sometimes it’s the simple little changes that make a HUGE difference in making our busy family lives feel a bit more manageable. I’m all about doable changes.Here are 15 lifestyle hacks from my podcast guests to transform your family’s days.&nbsp;#1. Do a 5-minute decluttering.&nbsp;Overwhelmed by clutter or even the idea of decluttering? Try this tip from Katherine North: Set a timer for 5 minutes and see what you can clear in one area. Put dirty laundry in the hamper, backpacks in the closet, clear the coffee cup from your desk. This isn’t the time to sort through papers or wash the dishes. Just clear space.#2. Cut down on how much stuff you have.&nbsp;The two things I hear most from families is that they are two busy and that they have too much stuff. Too much stuff can keep us busy, so I love this tip from Kim John Payne: Balancing and cutting down on how much stuff your child has (books, clothes, toys, etc.) can reduce pressure on your child and improve behavior. Start simply by cutting clutter to reduce the number of books, toys, clothes, gadgets and other extraneous items in a kid’s room and around the house in general.#3. No inflow without outflowDesha Peacock believes in upgrading our lives. She suggests working with the idea that for something to come in, something else needs to go out. If something is worn or not your style anymore or just doesn’t get used, trash it, donate it, or sell it to make room for things that you will use. (And if you are weighed down with stuff, start by simply making space before bringing anything new in.)#4. Create an outbox.&nbsp;Decluttering can lead to other change, so I love this specific tip from Katherine North: Set up one space where anything that needs to leave your house—from library books to outgoing mail to a dish to return to your neighbor—goes. Put outgoing items in that one place, and when you leave the house check to see if anything needs to go with you.#5. Play with your kids.&nbsp;Christie Kennedy Manuel talks about a lot of the power of moving your body—how it can clear your head, make you more intentional, give you better sleep, and help you feel better. One way to add some movement into your day is to play with your kids. Instead of using playground time to do more on your phone, run around with your kids. Run around with them, play tag. Get active. It’s good for you and for your kids—physically and for the fun and connected factor.#6. Block off time for what you value—and batch the rest.Marie Levey-Pabst advocates for making time for what we really value, but she gets that there is other stuff that just needs to get done. She suggests that you choose something you really value and create a block of time when you will do it. It doesn’t have to be 20 hours a week, but maybe one or two hours, or half an hour a day. Mark it in your planner. Then keep that appointment. Turn off notifications on your phone and have that focused time.The stuff of life doesn’t go away just because you have focused on your values. Batch like tasks and block off time for...

We established essentially a collaborative parenting style. We collaborate not only together, but with the children.&nbsp; –Katie KeeneWouldn’t you love a peaceful home and respectful children? It can feel nearly impossible for parents, that’s why I’m talking with Katie and Steve Keene about home economy and collaborative parenting.Collaborative parenting involves collaborating with each other, and their kids. Mom and dad are still in charge, but the kids wants and interests and opinions are heard. They set up a family government with clearly defined rules, expectations, and consequences (these apply to parents too). This allows kids to know what to expect.They established a home economy that took pressure off of everyone to do all the things that need doing in a home. It also helped the kids become more independent and self-confident. Plus their kids are learning financial responsibility.We talk about:&nbsp;What a home economy actually looks like&nbsp;Family meetings and developing a team mentalityStarting with a long-term vision about what you want for your family&nbsp;Coming to agreement about what you want kids to learn before they leave your houseAccepting and learning from failureHow to use the home economy model with kids who are schooled outside the houseBIOSteve and Katie are family success consultants, as well as the creators of the Family SuccessSecrets podcast. Steve also offers executive coaching for business owners looking to optimizetheir team efficiency and employee satisfaction and retention rates.They have been married for 20 years, have 5 incredible children, have lived through numerousmoves and military deployments while raising their family – all while discovering the specialneeds that two of the children were born with.They have endured hardship and have built joyful resilience through the process.They love to travel, meet new people, eat good food, and are completely hooked on helpingfamilies transform their lives from chaos and tension into lives lived with purpose and passion.LINKSFind Katie and Steve here: https://linktr.ee/familysuccessCourse: https://familysuccesssecrets.com/courseDoable Changes from this episode:MAKE A DECISION TOGETHER. Steve and Katie talk about growing up with different kinds of lights on their Christmas trees. They had to decide what they would do for their family: go with one option or the other, alternate years, combine? Find something where you and your partner have different ideas from upbringing or personal preference. Make a decision together for your family.VISION TOGETHER. If you are parenting with somebody else, you probably have different visions about what you want for your family and how to get there. Start with a long-term vision. What’s important to you? What are your preferences? What are your absolutes? How do you want to feel when kids come home to visit in 20 years? Get your long-term vision aligned before you try to make a plan or rules for now.LOWER EXPECTATIONS. Notice one thing you are expecting of yourself. It might be carefully posed pictures for the first day of school or having a pristine house or dinner looking perfect. How can you lower that expectation and give yourself a little grace? It might help to think about why it is important to you. Are you trying to meet others’ expectations or is there something valuable to you in the expectation? How can you keep the value but give more ease?

What we eat can support how we we work, mother, and take care of ourselves. Meals can be a grounding piece of our days and or family’s days, AND often the 21 meals that happen each week fall on us. So how do youo make that process easier, healthier and more fulfilling? That’s what we dive into in this episode.

The college application process doesn't have to be stressful, but it does take a lot of planning. –Beth PickettStressed about the college application process? It can be very ungrounding when we don’t understand a process, and the process has changed a lot in recent years. I’m talking with college admissions counselor and author of College Admissions: The Essential Guide for Busy Parents Beth Pickett to demystify the process.Instead of starting with a list of schools, start with the student. Who are they? What do they want to do? What kind of environment do they want? The best school for many students may not be an Ivy—and many students, even top students won’t get into some of the schools they apply to.Parents can start by looking at their own desires and expectations for their child. Are they trying to give the child something they didn’t have? Do they think a certain school is a golden ticket to financial security? Are they influenced by their own knowledge of certain schools or the reactions of their social circle? If you can recenter on your child and what will really serve them, it goes a long way.We talk about:&nbsp;Timeline of the process from thinking early about what classes a student will take in high school to actual application deadlines and what happens if a student graduates earlyVisiting colleges near you (even if you aren’t applying there) to get a sense of schools of different size and settingThe importance of demonstrating interestHandling getting a no from a college (for parents and students) and why not to take it personallyUsing extracurriculars and summer experiences to explore interests to help make decisions about what you are looking for in a collegeWays to decrease stress in the processBIOBeth Pickett is the founder of College Prep Counseling and Director of Academic and College Advising. She has been working with students across the U.S. as a college admissions counselor for more than a decade. Her clients and essay students have earned admission to Harvard, Yale, Brown, UC Berkeley, UCLA, Stanford, Williams, Tulane, Colgate, Cornell, and many other colleges and universities across the U.S.A graduate of Stanford, Beth also earned a Certificate in College Counseling from UCLA and started working with families as an independent admissions consultant in 2007. She began teaching summer essay-writing seminars to 80+ rising seniors annually. By helping students learn to articulate their goals, Beth helps students learn about themselves and how to make a plan to move forward in a methodical and precise way. She feels privileged to mentor students as they navigate the rite of passage that is selective college admissions.Beth is a member of the Higher Education Consultants Association (HECA) and resides in the seaside town of Ventura, California, with her two teenage boys.LINKSCollege Admissions: The Essential Guide for Busy Parentshttps://www.facebook.com/groups/admissionessentialshttps://www.linkedin.com/in/beth-pickett-bb3463185/https://www.instagram.com/collegeprepcounseling/https://www.youtube.com/channel/UCwQr0aEHdUREidpSxxiZfMwMENTIONED LINKS&nbsp;<a...

Planning all things motherhood was something I resisted for a long time — mostly because I thought it was all about family vacations, medical forms, and school year extracurriculars. BUT, then I started understanding what really needed space, and I could see that if I did not leave time in my weeks for the pieces that actually make the the mom I want to be, they would never happen! I am talking about pauses before responding (or yelling), individual connection time, building a village, and so much more. Tune into this episode to see how I think about planning for motherhood every week.This is part of a new solo series that will air each Saturday. To get notified, please make sure you are subscribed to the Plan Simple Podcast.

We’re so busy running our agenda that we lose out on who our child is and what they really want.&nbsp; –Robbin McManneYour child’s behavior is never personal. I’m not sure who needs to hear that today, but that’s one of the pearls from my guest Robbin McManne, a parenting coach and mom to teen boys. The first thing Robbin wants parents to know is that this is a tough time and it’s okay if you are struggling —&nbsp;and there’s help!We prepare for the birth, but not necessarily the lifetime. There’s a lot of brain science to understand where our kids are developmentally through their lives. Even though we study a lot for our jobs, we don’t learn a lot of what we need to know to parent well. Robbin helps people unravel their kids' behaviors.It’s possible to build a strong relationship with kids as they grow so that they want to stay connected with us. We need to honor who they are over our own agenda. We need to set up boundaries and strong scaffolding, but we need to slow down, get quiet, and listen to our kids. Parenting is not an emergency. We can slow down. We need to respond, not react.We talk about:&nbsp;Understanding our own triggers as parents and how our kids mirror what we need to healHow punishments, threats, and rewards work in the short term but backfire when the stakes are higherHow parenting affects how we show up at work and the importance of supporting parentsIt not being about or a reflection on the parent when kids are going through something&nbsp;Letting go of the stories in our heads and seeing what our kids need in the moment (even when that moment is a meltdown) and how we can coregulateSelf-care and making sure you are okay as a mom being the most important thing you can do for your family.BIORobbin is a Certified Parent Coach, author of The Yelling Cure, podcaster and speaker. She works with parents from all over the world to help them build more connection and find more joy and cooperation in their parenting. Robbin is a former ‘Angry Mom’ who, for over 12 years, juggled a full-time corporate career while being a mom and wife, prior to becoming a Parenting Coach. She understands firsthand how many moms struggle to balance work and family.Robbin's work focuses on building and strengthening the parent child relationship so that children grow up with resilience, confidence and strong emotional intelligence. She works with parents to help them understand their own emotions and frustrations in parenting, so they can help build their children’s sense of self without losing themselves in the process!LINKSwww.parentingforconnection.comRobbin on InstaRobbin on TwitterRobbin on FacebookRobbin on LinkedinParenting for Connection on youtubePinterestMia on Robbin’s podcastDoable Changes from this episode:SLOW YOUR BREATH. When your kid is upset, try sitting with them and getting quiet. Slow and deepen...

As we wrap up a few episodes of guests talking about entrepreneurship, I thought I would share a bit about what I’m thinking about when I make my work plan each week.. I may do an episode in the future about how I make choices and make the PlanSimple plans. This episode is all about things other than marketing, sales and fulfillment. Today I am talking about the things that take time, that I, at first, did not realize need time. And I hope to show you how making time for them has really helped with my productivity, confidence and joy.This is part of a new solo series that will air each Saturday. To get notified, please make sure you are subscribed to the Plan Simple Podcast.

You can change your money story and build wealth. –Kaila PileckiMore money and more ease … isn’t that what we all want?&nbsp; I’m really excited to talk with Kaila Pilecki of My Aligned Purpose about money mindset and systems. If both of those make you groan, you definitely need this conversation.Many of us equate money with freedom … but sometimes growing money can feel restrictive. We talk about how to make restrictions around money feel better. We also explore a more expansive approach that recognizes the value behind spending for growth. Choosing the approach that works with your own nature is essential.Systems are another thing that can feel restrictive. I fought against planning and systems for a long time before realizing the freedom they can bring. Whether it’s systems around your money or attracting new clients or any other part of your life, systems can bring more ease — and they don’t have to be a big deal to create.We talk about:&nbsp;Money mindset and changing your money story (making money won’t make you a horrible person)&nbsp;The easy way to set up a system —&nbsp;start with what you already doCreating an amazing customer experience to make it easier to make moneyUnderstanding whether you are wired to start or finish things — and how to partner with somebody to make things happenSetting yourself up for success by getting clear and realistic about how long things actually takeDelegating —&nbsp;and really letting go of somethings — so that you can focusBIOKaila Pilecki is a Certified Executive Coach and co-founder of My Aligned Purpose, a coaching and learning company for ambitious women entrepreneurs.She has over a decade of experience, working in leadership and fundraising roles with non-profit organizations, where she raised millions of dollars to facilitate social change. An entrepreneur through and through, Kaila has established and operated multiple businesses including her coaching practice, managing real estate, painting houses and creating artisanal, cultured butter.&nbsp;Kaila specializes in creating effective, profit driven business systems that take the guesswork out of growing and scaling your business.LINKShttps://www.myalignedpurpose.com/https://www.instagram.com/myalignedpurpose/Doable Changes from this episode:ASK MONEY QUESTIONS. One place to start with changing your mindset around money is to ask yourself: Where am I currently spending money? Where do I want to be spending money? What could I do to shift where I spend my money for better alignment? DOCUMENT A SYSTEM. We think of setting up systems as a big project. Start with what you already do. Document each step. Pay attention to how long each step takes. Schedule things. What parts of the system do you hate doing? Delegate or (if possible) delete. What parts don’t run smoothly? You can tweak your system once you have it set up.THINK LIKE A CLIENT. How can you make it easier for people to work with you? Take some time to visit websites of other people in your field. What is super clear and smooth? What feels hard to navigate? Do you know what to do when you land on the page? Can you find what you need? Take the best and bring it to your own site or process. Check your site or process for things that aren’t working.

As an introvert, I always knew that unstructured time is really necessary to thrive. What I never understood are the benefits of planning that time in advance! It’s life changing!!!! If you are an introvert or live with one, then listen in!

The key to growth is really challenging everything that we believe. –Dr. Michelle GordonDid Covid give you a wake up call? It’s never too late to change course as my guest proves. I’m talking with Dr. Michelle Gordon, surgeon turned coach who now helps entrepreneurs get past being stuck or burnt out to relaunch their lives. Whether it’s the pandemic, the end of a relationship, a death or health crisis … these turning points give us a place to relaunch.Sometimes the universe has to hit you over the head for change to happen. We have deep-seated, even subconscious, ideas about money and what we are supposed to do. We’ve internalized others’ expectations, and we get so stuck doing what we are doing, sometimes we don’t even realize we could change — but we can.&nbsp;It starts with challenging everything we believe. It takes letting go of the stories we tell ourselves. And we need to ask questions like, “What would it look like if …?” Dr. Michelle did all of these things and helps others make this transformation too.We talk about:&nbsp;Thinking about what we want without doing the things we want — and how to change thatWhy we need to think big to make things happenGetting stuck on pre-conditioned beliefs about moneyReplacing negative self-talk with positive talkSuccess stories of people who made big changes in their livesHow changing your place can help you change your thoughts and patternsBIODr. Michelle Gordon is a board certified general surgeon, author, and coach. She pivoted from medicine to coaching and helps exhausted high-achieving entrepreneurs relaunch their lives through transformational travel and coaching.LINKShttps://drgordon.me/discover.drgordon.mehttps://www.instagram.com/drmichellegordon/https://www.facebook.com/drmichellegordonhttps://www.linkedin.com/in/drmichellegordon/Launch Your Life PodcastFrom Overwhelm to EaseDoable Changes from this episode:TRY POSITIVE SELF-TALK. Dr. Michelle talks about changing negative self-talk about her body and her self. Whenever you hear yourself saying something you hate about yourself, change it to “I love …” See what flows from motivating yourself with love.QUESTION ONE BELIEF. What’s something you believe about yourself: I can’t make this much money any other way. I could never run a business. I’m not good with money … Question that. Challenge it. What if the opposite were true?GO SOMEPLACE NEW. Take yourself out of your house, your city, your usual routines. Go someplace new. It doesn’t have to be far or exotic (though it could be). Getting away from your usual place can help you step out of stale beliefs and thought patterns.

I am about to embark on a journey of deep care for my body that I know will result in losing, or better said, “releasing” some weight that landed on my body after an intense year in my life and also hormonally. I am noticing that I am not so attached to the weight (this time), and more to what it represents, and how to be the healthiest version of myself right now, in the most loving way possible. If you are interested in what I am thinking about as I make a plan for the next 8 weeks, this is the episode for you!If you are interested in any of the resources shared, please find them in the link in the bio of our Instagram feed @plansimple.co.This is part of a new solo series that will air each Saturday. To get notified, please make sure you are subscribed to the Plan Simple Podcast.

It's not about growing the audience. It's about getting to know the audience that you already have and see what you can offer them.&nbsp; –Ina CoveneyYou don’t have to build your audience for your business to thrive. If you’ve been struggling to grow your audience or growing it but not seeing the results you want, you’ll want to listen to my conversation with Ina Coveney, a business coach who helps entrepreneurs with a small audience get clients.After years in corporate, she quit her job to start her own business. We talk how she actually left, about the flop of her first course, her start in helping people leave corporate jobs, and her pivot to helping entrepreneurs who are already committed build their businesses without building huge audiences. As part of all that, we dig into ideas about what you should or “have to” do and listening to your own intuition.Ina says that online business isn’t that different from in-person business —&nbsp;we just don’t know how to start conversations online. If you’ve ever been cold pitched in a DM, you know about people starting conversations that don’t feel good. What if you could learn to start conversations that DO feel good online? What if you could turn that into a successful business?We talk about:&nbsp;Translating an in-person business to the online worldKnowing your ideal client (and that it’s not everybody who follows you)How to connect by continuing a conversation instead of starting itHaving a conversation and getting to know people without making a pitch&nbsp;Making social media super easy with repurposing and simple post types and how to be consistent, even when your energy isn’tContinuing to move in the direction your intuition tells you to go, even if the destination keeps changingBIOIna Coveney is a business coach and host of The Global Phenomenon Podcast. She helps up-and-coming online coaches monetize their tiny audience through organic lead generation strategies before they invest time and money in audience growth. Ina reached 6-figures in her business before ever cracking 1,000 followers on any of her platforms, and her mission to help coaches do the same.LINKSInstagram @yourengagementcoach100 Engagement Post IdeasGet Clients Firsthttps://www.inacoveney.com/The Global Phenomenon PodcastSpeak Up with Alexia VernonDoable Changes from this episode:IDENTIFY YOUR IDEAL CLIENTS. This isn’t about creating an avatar. It’s looking at people who are following you (or maybe even people you are following) and seeing who feels like they might fit. Don’t overthink it. Just go with your gut. Then start a conversation. See where it goes. Some people may love what you do but not be a great client. That’s OK.CONTINUE A CONVERSATION. Instead of starting a conversation, you can continue one somebody else started on social media. Comment on or message somebody about something they posted. Don’t think of it as getting a client, just as having a conversation.CREATE SIMPLE SOCIAL POSTS. Pull a tip or quote from something you’ve already written. Pick an image and write a great caption. Find a post you shared a while ago and use it...

Just because we have to take care of our children doesn't mean that we can't prioritize ourselves.&nbsp; –Gianna DiggsHow do you prioritize yourself when you have kids and a business? You know you need to, but how does it actually happen? I’m talking with Gianna Diggs, a mindset and intuitive business coach for mom entrepreneurs about fitting self-care into your life, techniques for getting past your fears, and how understanding yourself better allows you to work with your own personal strengths and energies.You'll never get over a fear at every level, even when you’re doing great. There’s always the next level to unlock. Understanding that and having tools like affirmations and meditation to get past mindset blocks can help move through the things holding you back.Understanding yourself and how you work is important. You need to be in alignment with the decisions you make for your business, no matter what a coach or other advisor tells you. You need to be the authority of your business.We talk about:&nbsp;Using business astrology to help you work around difficultiesHow Human Design affects energy and how to find your Human Design typeUsing Emotional Freedom Technique (EFT)&nbsp; to work through fear or worthiness or other blocksWhat the RVI method (recognizing, validating, and implementing) is and how to use itPrioritizing yourself and making time to use the toolsHow you can prioritize yourself even while you prioritize your kidsBIOGianna Diggs is a #girlmom, Human Design enthusiast (6/2 Emotional Projector! ) Cancer sun, Leo moon and rising, lover of skittles, airheads, romance novels, 90’s Hip-Hop And R&amp;B, and laughing until her belly aches!She uses intuitive and energetic modalities such as Neuro-Linguistic Programming (NLP), Emotional Freedom Technique (EFT), Time Techniques, Human Design, Gene Keys, and Business Astrology to help you release your limiting beliefs and blocks, stand in what makes you unique, and then use your uniqueness to gain clarity around how you can create more freedom to do the things you love.LINKS7-Days to Self-Care Free Challenge: https://view.flodesk.com/pages/62ace0d4849e4b4fbbbea39fWaiting List for Self-Care Planner:https://view.flodesk.com/pages/62acede7849e4b4fbbbea3b1&nbsp;https://www.giannadiggs.com/https://www.giannadiggs.com/podcast/Gianna on InstagramGianna on FacebookFigure out your human design:&nbsp;https://www.myhumandesign.com/get-your-chart/Science of DifferentiationSelf-Nurturing with Kelley GrimesDoable Changes from this episode:LEARN ABOUT YOUR HUMAN DESIGN TYPE. Start by finding out what you type is. Then read online or get a reading to help you understand your type and what that means for you in your life and business....

It is that ability to say the things you want to say out loud that allows you to show up and ultimately make an impact. –Alexia VernonDo you speak up for yourself? For issues that matter to you?&nbsp; I’m talking with Alexia Vernon, a speaking coach, and we’ve talked before, but this conversation is a little different. We’re talking about being able to walk into any conversation and unapologetically speak up for yourself and any ideas or issues that matter to you.One thing I’ve noticed is that sometimes this ability seems selective. We can advocate for our kids, but struggle to advocate for ourselves at work. Or you can speak up for your business, but feel like you’ve lost your voice in your marriage. We talk about the why behind this and how to find your voice in any situation.We talk about layers to address: stories about speaking up and how they feel in your body, messaging and practicing what you’re going to say, presence or using our bodies, and calling people to action.We talk about:&nbsp;The difference between ruminating and practicing what you will sayThe missing piece when you have a conversation but nothing changesAsking yourself where you are feeling constriction when you want to speak up and using breathing or visualization to bring a sense of safety and release to help open those spacesUsing pleasure points instead of pain points to move people to action (in business and personal situations)Setting boundaries clearly and having a shared vocabulary when working with a team or clientsNot waiting until the top emotion is anger or resentment to have a conversationBIOAlexia Vernon is a sought-after advisor to executives, senior leadership teams, entrepreneurs, coaches, and consultants who want to speak with an unshakeable presence, sell their ideas, navigate daring conversations, develop high performing teams, advance their thought leadership, and make a lasting positive social impact. Alexia has supported thousands of leaders and speakers through her Step into Your Moxie® corporate offerings, online training, live events, mastermind, and certification programs.LINKShttps://stepintoyourmoxie.com/More Please with Alexia VernonDoable Changes from this episode:NOTICE CONSTRICTION. When you feel yourself struggle to speak up, try to notice where in your body you feel it. Is it in your knees, your thighs, your belly, your throat? Start by noticing. Then see if you can release using breathing or meditation. PRACTICE WHAT YOU WANT TO SAY. When we are passionate about something, we think we’ll be able to just riff off the top of our heads and say the important things that move people to action. But without practice, we often miss the mark. You don’t have to write out and memorize a speech, but think through what you want to say. Practice saying it. CENTER THE OTHER PERSON. Think about what you want from the conversation: what change do you want, what do you want the other person to do? What do they need? What is their motivator? Can you lead with that?

Dr. Anna tells us exactly what's happening in our bodies after kids, and different ways we can respond and feel our best. Take good notes!This episode is taken from&nbsp; Camp, a program we led in Summer of 2021 — the purpose was to pause and learn some new ideas and tools as women who are 40+. Day 1 was all about the body. We ate good food, moved in gentle ways, and learned about our hormones (and other under discussed topics).I am so excited for you to listen to this conversation with Dr. Anna Cabeca!!! What she shares will help you feel in balance in your body, but can also help make sense of relationships!Let’s all focus on one doable change this week.Plan for YOUR body. What would happen if you planned your week in service to your body? Would you sleep differently? Eat differently? Drink differently? What if you ditched what you are supposed to do? What if you treated your body like your best friend? What does she need right now in this phase?About Dr. AnnaBest-selling author, Anna Cabeca, DO, OBGYN, FACOG, is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show, where she welcomes experts and guests to the show to share their insights on how women can truly thrive in body, mind and spirit. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences.Her first two highly acclaimed books, The Hormone Fix and Keto-Green 16 are best-sellers. In addition, Dr. Anna is the creator of several popular virtual transformation programs – The Keto-Green Way to Breeze through Menopause, Sexual CPR, and Magic Menopause. She offers Keto-Green nutrition plans to online subscribers, is the founder of her Girlfriend Doctor Club, and the host of the vast Keto-Green community on Facebook.A passionate health advocate for both women and men. Dr. Anna has appeared on numerous television shows and has been interviewed by ABC, CBS, and NBC. Sought after by various other media, Dr. Anna has been featured as a women’s health, nutrition, weight loss, and hormone expert in Shape Magazine, Woman’s World, First Magazine, InStyle, Huff Post,Mindbodygreen, and others. Forbes Magazine reported on her success in creating and building a successful business around her flagship product Julva - an all-natural, over-the-counter cream that she developed to treat vaginal dryness and discomfort. Dr. Anna is also the creator ofother top-selling health products such as Mighty Maca Plus. Dr. Anna lives in Dallas, Texas with her daughters, horses, and dogs.

Living from passion and purpose isn't so much a destination as an attitude towards life. –Natalie MatushenkoWhat’s your purpose? Are you living it or are you living somebody else’s dream? Lately women in FLOW365 have been grappling with purpose, so it seemed like a good time to talk with Natalie Matushenko, a friend and a coach who is obsessed with purpose.&nbsp;Natalie was living a life that looked like she had it all: flying around the world working on multi-million dollar projects for the World Bank. The money was good. She had six weeks of vacation … and she hated what she did. So she decided to travel through Southeast Asia for a year. During that time, she realized that she didn’t have to spend her life doing something she didn’t want to do.&nbsp;She found herself surrounded by other people who weren’t loving what they were doing, who wanted a way out. Natalie is a dreamer and big thinker trained to think systematically, and she came up with a seven-step process to figure out what your passion and purpose is. She’s been teaching it for years.We talk about:&nbsp;How hard it is to get out of the boxes we were raised in (but it’s possible!)What parenting takes out of you and how you can choose your own pathUsing quiet, meditation, and journaling to figure out who you are then taking action on the things that speak to you (I need to make space for art)Purpose being something you are willing to suffer or struggle forGetting past the idea of selfish and remembering that we when we follow our intuition and dreams we give our kids permission to be themselves and teach them they deserve to follow their inner voiceFocusing on creating the life that fulfills you and makes you happy — not trying to change others.BIONatalie Matushenko helps soulful, ambitious and multi-passionate women uncover their purpose and start passion-driven businesses. She’s been on her own journey to explore the changes in life after 40. Natalie has created her dream life and believes that anybody can do it! She left a high-flying career in international development to pursue her own version of success. She has lived in the US, Colombia, Ukraine, Spain and Italy and has traveled extensively to over 50 countries. She speaks English, Spanish and Russian fluently and can get by in French. Natalie is passionate about learning from different cultures, creating community, being in nature and creative expression. She volunteers with several organizations that focus on the empowerment of women. Natalie currently splits her time between Colombia, South America and the United States and spends a couple months a year traveling the world with her husband and three daughters.LINKShttps://nataliematushenko.com/Uncovering Purpose with Natalie MatushenkoLife After 40 with Natalie MatushenkoDoable Changes from this episode:ASK WHAT AM I MEANT TO KNOW? Ask the question: What am I meant to know? Spend a few minutes meditating, focusing on breath, or simply sitting quietly with that question. Then journal, briefly your response. This starts the process of bringing you within, of connecting to yourself and your yearnings and your desiresTAKE ONE STEP. Getting a better sense of what you want is great, but the real magic comes when you act. That’s what doable changes are all about. You don’t have to pick up your life and move to another country. You don’t have to quit your job. If that’s your next step, go for...

“Carving out time once a month for monthly OM, is like opening up a space for spirit to show up and partner with us.” –Julie HannonPotential and possibilities — what’s getting in your way? In FLOW365, we have a monthly Om session, a sacred circle led by shamanic healer, teacher, and OM guide, Julie Hannon. I’m talking with Julie today about making space to access how we want to be and what's in the way of that and how to clear out those obstacles to access all of our potential and our possibilities.The circle we create is powerful. Julie notes that circles are the oldest form of coming together. We’ve come together around fire in circles and women in circles of seasons and care, and birthing circles. There's no hierarchy, just connection to each other and the sacred.So what does Om or circle have to do with planning and goals? Meditation, connecting with spirit, coming together … These things help us bend time. It’s one of those things that’s easier to experience than to believe by hearing, but again and again, we see people find more time and spaciousness even as they meditate or come into sacred circle more.We talk about:&nbsp;The power of meditation and overcoming resistance to itMind, body, spirit connection, and how opening sacred space opens up different parts of our brains that get shut down when we are stressedThe opportunities and resources that show up for us when we get out of feeling stuck in danger and overwhelmGetting out of the rut of habits and worn neural pathways and creating new pathwaysHow having a guide helps in meditation and explorationMaking space for the sacred to partner with usBIOJulie Hannon is a shaman and a teacher, committed to helping you discover yourself, your joy, and the beauty in life. Julie is passionate about connecting with people and helping each and every one discover their own special strengths and gifts. This practice is the doorway on the first step of your journey. Julie weaves all her experiences together to create magic. She combines her expertise as an energy medicine practitioner, HeartMath Coach/Mentor and student of spiritual wisdom traditions with more than twenty years professional experience as a human resources director. Throughout her work, she has been a professional facilitator and teacher, moderating, leading groups&nbsp; and creating programs and retreats.LINKShttps://www.innerpeaceandwellness.com/FLOW365Perfectly Unfolding with Julie HannonDoable Changes from this episode:TRY GUIDED MEDITATION. Whether you meditate regularly or have tried it and it hasn’t worked, consider guided meditation. Go in open and see what happens. CREATE SPACE FOR SPIRIT. You can be guided with something like monthly OM in FLOW365. You can light a candle and set an intention. You can sit quietly for 5 minutes and concentrate on your breath. I have been dialoguing with spirit in a journaling process I learned in Julia Cameron’s latest book Seeking Wisdom.ASK WHERE YOU WANT TO GO. This works best once you have gotten your brain out of the danger zone and into possibilities. Ask yourself where you want to go. Follow your own lead, get curious. Get out of your own rut and see what opens up.

Don't shame yourself from wanting to do the work that you love.–Becca CarnahanFlexibility and fulfillment? Yes, please — but what does that really mean? I’m really excited to talk with Becca Carnahan, a career coach who specializes in helping moms find fulfilling jobs that they love without giving up the flexibility that they need.We start with some of the questions that help people define fulfillment for themselves: What skills do you want to use on a regular basis? Who do you want to surround yourself with? What impact do you want to make? What factors play into fulfillment from a job perspective and from a life perspective? We ask questions to define flexibility.The question of flexibility and fulfillment may come up while you are in a job, but how do you address that when you are re-entering the workforce after time without paying work? We get into 4 steps for approaching the search and finding something that really works for you financially and with fulfillment and flexibility in mind.We talk about:&nbsp;What it means to job craft and how that can lead to more fulfillment and flexibilityResults-focused jobs vs. facetime-focused jobs and the effect of company valuesStarting from what you want to do, not what you think you are qualified to doGetting clear and comfortable with what you have to offer before you try to sell somebody else on itDefining what you want work and parenting and other parts to life to look likeAnticipating life shifts that will change your wants around workBIOBecca Carnahan is a career coach, author, and mom of two. She specializes in helping Millennial and GenX women make big changes and find more joy and fulfillment in their careers. She leads with enthusiasm to make the process fun, brings the expertise gained over a 14 year career in career and professional development at Harvard Business School, and adds empathy so you feel truly seen and heard. Career and life don’t live in separate boxes. Becca gets that and helps clients think about life and career holistically and work with her to find or create your dream job.LINKShttps://beccacarnahan.com/Doable Changes from this episode:DEFINE FULFILLMENT. What skills do you want to use on a regular basis? Who do you want to surround yourself with? What impact do you want to make? What factors play into fulfillment from a job perspective and from a life perspective? Try journaling about these questions to get a clearer sense of what fulfillment really looks like to you.ASK FOR THE FLEXIBILITY YOU NEED. First define what flexible means. Do you want to get your kid off the bus every day? Do you want Fridays off this summer? Do you want to work from home on certain days? Do you want days with no meetings? Get really clear on what you want. And then ask for it.LOOK AHEAD. Becca knew that she wanted something different when her son started kindergarten, and she anticipates other changes as her kids get a little older. What life changes are looming? How might these affect your work? Can you plan for that now? Start by looking 1–5 years ahead. Write down changes you see. Maybe talk to people with kids that age. What will be happening? How do you want things to work? What might flexibility look like in that situation? What steps could you take today to move in that direction?

“I’m here to normalize the fact that women can have a really successful business, make very good money, make an impact, AND have a very high quality of life — unapologetically.” &nbsp; – Fabienne FredricksonWhat if you could have it all? What if you had a life filled with all the “things” you love? Fabienne Fredrickson is truly happy with her life, her work, herself. She’s created multiple seven figure businesses, written multiple books, takes 14–16 weeks of unplugged vacation each year, doesn’t work evenings or weekends, has a happy marriage, and lovingly mothers three kids. You’re probably saying that’s nice, but “I can’t.” Sometimes we need to start with the possibilities.We need to nourish ourselves with pleasure, fulfillment, getting our curiosities and needs met. We need to feel worthy enough to live the life we want and worthy enough to say no, without feeling bad and worthy enough to put our own needs before the needs of everybody else as a form of self care, not selfishness.We usually know what gives us pleasure. Why do we stop ourselves from having that? We talk about guilt and being taught to put everyone else first. But when we take care of ourselves first, when we deem ourselves worthy of having what we want, we are more loving and less resentful and bitter. And we can all learn to do this.We talk about:&nbsp;How to feel your own worthiness and how when parts of your life that don’t work showing where you aren’t paying attention or taking personal responsibilityLiving from the inside, not from outside responsesKnowing what you like—and what you don’t like (yes, this can be shuttling your kids to sports)The courage to be criticizedHow making money, and lot of it, gives women a voice and a choiceSetting up our day to leverage both our feminine and masculine energyBIO Fabienne Fredrickson is a beloved mentor to thousands of women in business. As founder of The Leveraged Business program, Fabienne has reverse-engineered how she scaled her business to several million annually, while remaining powerfully feminine.Her book, The Leveraged Business: How You Can Go From Overwhelmed at 6-Figures to 7-Figures (and Get Your Life Back) is the definitive roadmap showing women how to increase their income and impact with heart. Find her at Boldheart.com.LINKStheleveragedbusinessbook.comhttps://www.instagram.com/fabiennefred/https://www.facebook.com/iamboldheart/https://www.linkedin.com/in/fabiennefredrickson/Embrace Your MagnificenceDoable Changes from this episode:CLAIM ONE THING YOU WANT. What is one thing you want to do today? Do that one thing … even if it isn’t what others want. It could be planning a meal based only on what you feel like eating, staying home from your kids soccer game, choosing the playlist for the car, reading instead of watching a movie with your family. Claim what you want.MAKE A LIST OF THINGS YOU DON’T LIKE. If you don’t know what you want and like, you surely know what you don’t like. Make a list. Include things you don’t like, even if you think you are supposed to like them. Fabienne talks about not liking driving her kids to all their sporting events—so she didn’t. You don’t have to figure out solutions...

“Get uncomfortable because that creates growth.”&nbsp; –Marcy PredmoreLet’s talk about women making money. It’s a topic we tend to shy away from, but every time I do work on making money or my mindset around money or my past limiting beliefs on money, amazing things happen. Money is a great teacher, and I’m excited to talk with Marcy Predmore about the synergy of money, health, wellness, and your mind.We tend to have a lot of emotions around money, but money itself is just a tool. We grew up with other people’s habits and traditions and emotions around money, but we don’t have to stick with them. For any of you who come from a “money is the root of all evil'' tradition or equating money with greed, consider this: The more you're able to help other people get what they need and want, the more blessings of abundance flow to everybody involved.And then there’s motherhood and our own well being. How do we fit these together with money making? What mindset blocks are getting in your way? Can you create a thriving business if you are disconnected from yourself? We get into all these juicy questions.We talk about:&nbsp;Leaning on mentorsGetting uncomfortable as part of growthUsing nurturing practices, including affirmations throughout the day as part of personal growthThe energetic tool of writing what you want on white paper with blue ink with your right and left handsReleasing your fears, anxieties, and other feelings about money so that it can flowSharing a different money legacy with our kidsABOUT MARCYMarcy Predmore-McPhee is an entrepreneur from Estes Park, Colorado.&nbsp; As a single mother, Marcy began her journey to financial independence in the life insurance industry to provide for her and her son.&nbsp; Twenty years and a lot of hard work later, she is consistently recognized as a leader in the industry. In 2015, Marcy and her husband, Tim, saw a way to help others on their financial journey and started Private Banking Concepts with the goal of educating people on how to secure wealth while building a lasting legacy. Marcy and Tim have always focused on an education-first mindset to teach individuals the core knowledge and tactical how-to of implementing concepts used by banks and the wealthy elite to make their money work for them.Links:www.privatebankingconcepts.comwww.ordinarywomenextraordinarywealth.comhttps://www.facebook.com/PrivateBankingConceptshttps://www.facebook.com/groups/ordinarywomenextraordinararywealthDoable Changes from this episode:FIND A MENTOR. Mentors share knowledge and experience. They can help us see outside our own perspective, teach us tools, show us paths. What area in your life do you need help with right now? Look for a mentor. Think about people you already know. Start exploring that topic or area and see who comes into your life. Ask other people for connections. GET AWARE...

“Values are like an anchor, like a calm security blanket for everybody.” –Jenny WarnerAre you ready for summer? Did you think about values and boundaries when planning your summer? I’m talking with Jenny Warner, a parent coach who delights in helping parents learn how to make parenting fun and how to let their kids figure out who they are. She’s a mompreneur with a twelve-year-old, a busy husband, two dogs, an active healthy lifestyle and a fabulous spiritual practice. In other words, she’s got a lot of balls in the air like the rest of us, and she shows up to calls for FLOW365 with a smile.&nbsp;There are some big concepts that serve us well and adapt with us as our kids grow: expectations, values, boundaries. But we need to get really clear on what our values are, personally and as a family. We need to let go of expectations we bring in from childhood posing as values. Jenny helps parents unpack their baggage and move forward with more ease.Think about what you really need to know as a parent. Think about what your gut tells you (or what it might if you knew how to listen to it). That’s the kind of parenting work Jenny does. We come back to the village concept of sharing ideas and information. All of our kids are different, and we all have different perspectives, but we all have something to share and learn.We talk about:&nbsp;How to lean into the expansive energy of summer&nbsp;Why screen time can be trigger and how to reframe itPlanning from a place of values and how values can energize us and curb pushbackUsing family dinner or teachable moments to share family valuesHow kids want boundaries (even if they fight them) and how to create and maintain boundariesConnecting values and boundaries and creating a plan for the summerBIOJenny Warner is the Chief Empowerment Officer of Shine Brite who sees the potential in people. She loves seeing the look of wonder in a kid’s eyes. She loves their imaginations, their questions and their optimistic spirits. She has developed some amazing programs to take parents and their children on a journey of discovery. The information that parents and children discover from this journey together illuminates their worlds, and allows them to see things differently.LINKSJoin the Challenge:&nbsp;Jenny’s Site: https://ishinebrite.com/Doable Changes from this episode:IDENTIFY YOUR OWN VALUES. Values are a great starting point. To identify yours, start with a list of values. Cross off any that don’t resonate. Highlight any that do. Read through the list again. Keep narrowing it down until you have about 5–10. Journal on what this means to you and how it shows up in your life.KNOW YOUR FAMILY VALUES. Choose 7–10 words that define your family or family values. Do this together, maybe at dinner time. Connectivity and taking care of the planet our two of ours. (I talk more about values here). Talk about how this value shows up in your life. What do you do or not do because of this value? SET A BOUNDARY FOR SUMMER. Boundaries should be consistent and clear. Maybe certain boundaries change in the summer. Maybe there is a later bedtime or more freedom to choose activities. Think about boundaries you have (or wish you had). Get clear on what that looks like for summer. If it is different, talk about why (You’re older now and can have more responsibility or Our overall schedule is different in the summer, so we are making some changes around bedtime that we will revisit when school starts again.) Communicate the boundary clearly and maintain it. Kids need and...

“You can't manage time. Time is a fixed commodity…. Time is not the variable. The variable is how you manage yourself in time.” –Jackie WoodsideWhat would happen if you managed your energy instead of your time? I’m talking with Jackie Woodside, who went from hot mess to happy and blessed, and learned to manage her energy instead of time. If you are chronically busy, chronically pressured, always overcommitting, and always feeling like you have too much to do, this is for you!Jackie was diagnosed as an adult with ADHD and dove into the mind-body connection to learn to retrain her brain. During a silent retreat, her energy management system emerged. She originally called it Calming the Chaos and recently updated it to The Four Keys to Productivity and Peace of Mind.Like a lot of listeners, Jackie was high functioning. She had an impressive career, was involved in sports leagues, and was taking classes. In other words, she was doing a lot and it looked like she was on fire, but she knew she wasn’t reaching her potential or making the most of her capabilities. She was doing everything last minute and putting off things that were important to her, like writing a book, for short-term tasks. We look at how things changed.&nbsp;We talk about:&nbsp;Your BEATs (your beliefs, emotions, attitudes, and thoughts) and how you can manage them and why you need to focus on beliefs and attitudes before your to dosSpecific practices that Jackie uses for self-development and adjusting BEATs, including self-coaching dialogue and shifting perspectivesHaving the neurological and psychological capacity to change our inner world and the difference between your mind and brainDealing with procrastinationGoing from values to visionPlanning your time and make to dos things you can doBIOJackie Woodside, CPC, LICSW is a best-selling author, TEDx speaker, radio and television personality and seminar leader who is passionate about expanding the edge of human potential. Jackie provides custom training programs, workshops and keynote speeches for businesses, government and non-profit organizations, spiritual centers and national organizations around the country.LINKSJackiewoodside.comOn Facebook: Jackie Woodside SpeakerAlso on Facebook: The Vibe Tribe with Jackie WoodsideRedesign with Jackie WoodsideDoable Changes from this episode:MAKE TO DOS DOABLE. Take a look at your To Do list. Find an item on there that is too big or vague. Something like Write book or Declutter the house. Break this down to one tiny task. Write chapter 1 or Research Topic X for 30 minutes, or Clean out the junk drawer OR Make a bag of shoes to donate. Then schedule the time to do that task.KNOW YOUR VALUES. Jackie talks about turning values into vision and how she color codes her calendar to reflect her values. The first step to this is knowing your values. Start with a list of values. Cross off any that don’t resonate. Highlight any that do. Read through the list again. Keep narrowing it down until you have about 5–10. Pick one to focus on. How will you incorporate it into your life today?GET INTO NATURE. Being in nature calms the brain. Get outside into some green space. If you can’t do that, nature pictures can help. But spend some time in nature to help calm your brain. Do

“If I don't feel invisible to myself, then I don't care what the culture thinks about me.”– Sil ReynoldsLoving your life has more to do with your inner life than your outer circumstances. But most of us try to change the outside. In this episode, I’m talking with Sil Reynolds, my mentor and an “elder” in my circle, about transforming from the inside out.&nbsp;Do you ever hear work-life balance and feel like it’s one more thing you are supposed to “do” or make happen? Sil and I discuss the feeling of inner balance and the balance of energies between masculine and feminine or doing and being — and how we need both for balance.&nbsp;The overemphasis of masculine qualities, like logic over feeling, have been detrimental to all of us. Bringing the two together, like we do in FLOW where we start with feelings and a creative process and then move into logic and time, is essential for balance.&nbsp;We talk about:&nbsp;A new way of thinking about the patriarchy and its effects on all of usWhat we learned from the COVID slowdownResisting the masculine and learning to find the sweet spot where masculine and feminine energy work together in planningThe value of multi-generational conversations and the power of learning from someone who has done the work before youCelebrating yourself and not looking for external validationLiving into your future selfABOUT SILSil Reynolds is a mother, author, teacher, and a coach for women. She is proud to call herself an elder. Sil brings 40-years of experience working with women to her coaching and teaching: experience as a nurse practitioner, psychotherapist, and workshop leader.&nbsp;Sil graduated from Brown University where she majored in Women's Studies. She studied with the renowned Jungian author and analyst Marion Woodman for two decades and graduated from Woodman's BodySoul Rhythms training in dreamwork, archetypal psychology, and the art and science of listening to the wisdom of the body. Sil loves guiding women in reclaiming rejected parts of themselves, so that they can experience their wholeness and, therefore, a more conscious and authentically lived life.&nbsp;LINKSSil’s Site: silreynolds.comMothering + Daughtering: Motheringanddaughtering.comThe Book&nbsp;On the PlanSimple Podcast: Mothering with Sil Reynolds&nbsp;Doable Changes from this episode:DECIDE HOW YOU WANT TO FEEL. How you want to feel is the starting point to balance and transformation. You do need to put things into time, but too many people do that without thinking about how they want to feel first. Let your feelings lead.PLAN TIME FOR SPACE. That may sound counterintuitive, but we need to slow down. We need space in our lives, and it doesn’t just happen. Look at your calendar for next week. Block off time for space, to be instead of do. To see what happens when you slow down. Once you block off the space, put a firm boundary around it. MAKE AN AGREEMENT WITH YOUR FUTURE SELF. Who will you be in 5 years? 10 years? 20 years? How will you feel? What will your home be like? What will your ideal day be like? What is one thing you can do to bring that into action in the next 90 days? Get more journaling prompts and ideas here: <a...

“I really let my heart lead.”&nbsp; –Desha PeacockHave big goals that seem to go against the grain of the world around you? Listen up, because I’m talking with author, lifestyle design coach, and retreat leader Desha Peacock, who consistently builds a life that suits her dreams and creativity — even though it goes against the mainstream. We dive right into how she thinks about the life she’s creating.It starts with her values, the top two being family and travel/adventure. Eight years ago, she quit her job, started a business, and pulled her daughter out of school and brought her to Mexico for a month. She talks about how she made that happen from the hard conversations with her husband to trading spaces — and about the synchronicity that happened from that trip and where it led her.We also get into the challenges we face as women when we try to take care of ourselves or follow our dreams if that involves leaving children. But how it backfires if we only take care of others. So how does she make the magic happen?We talk about:&nbsp;Clarity of desire — what’s the ideal situation you would love to happenSupporting practices like meditating to clear and let go, gratitude, asking for things, visualizing, plus how to turn things over to a higher power and also take practical actionThe four ways of being stuck: Stuck in the Muck, Lost Your Mojo, Creative Overwhelm, Out of Alignment, plus how to get out of creative overload (hint, it’s not about choosing one thing)Getting ideas out on paper — and finding a good time for them in your calendarEmail as a more effective business tool than Instagram and Desha’s course to help people build their listNavigating family, a major launch, and the rest of life during cancer treatmentBIODesha Peacock is a published author, lifeSTYLE design coach &amp; retreat leader. With a background in career development &amp; intuitive sense of style, Desha helps women create their Sweet Spot: a self-defined place of success and beauty.Her first book Create the Style you Crave, was listed by the Huffington Post as one of the best books to buy your girlfriend &amp; has sold over 10,000 copies. Her second book, Your Creative Work Space can be found in bookstores around the nation and online. Desha holds a Master’s degree from The School for International Training, is a certified Global Career Development Facilitator &amp; leads retreats across the globe. She’s been quoted or featured in Origins Magazine, Design Sponge, Flea Market Décor Magazine, The Jungalow, ABC.News, The Huffington Post, The Houston Chronicle, YahooNews.com, Career Rookie, US News Money, Where Women Create and many more.LINKSDesha’s NEW Listbuilding Course: https://www.zivatribe.com/course/list-from-scratchQuiz:&nbsp; https://www.tryinteract.com/share/quiz/61fd93d2115fc80018fb720bDesha’s website: www.sweetspotstyle.comDesha’s Instagram: https://www.instagram.com/deshapeacock/Desha’s Past Podcast Interview: Make Space with Desha Peacock<a href="https://plansimple.com/meet-desha-peacock/" rel="noopener noreferrer"...

True self-care is about how you respond to how your body is feeling in each moment. &nbsp; –Andrea Paquette“Maybe I'm not that lovable. Maybe my wants and needs belong on the back burner.” Have you ever felt that way? We’re talking with Andrea Paquette, the author of Loveable: How Women Can Heal Their Sensitive Hearts and Live and Love as Their True Selves.&nbsp;Loveable is a guidebook for women to come into their full self expression and truly love themselves. Are you the fixer? The one that holds everything together, the one who makes sure everybody else is all right? Are you constantly trying to do all the things for your family and your business? What would happen if you pulled back? Andrea and I talk about how receiving is a muscle and if we develop it we can use it in different parts of our life.We talk about dropping the conditioning about how we should be on all the time or do everything right. We can get past false beliefs like: I’m not good enough, I’m not measuring up, Nobody likes me, There’s something wrong with me. The masculine way that we have learned how to be doesn't fit with the feminine body, but we can find a different way.We talk about:&nbsp;How we’ve learned to function on a superficial level and how we can get past thatInner work being an ongoing process and that we need to release things again and againFinding and healing hidden wounds from childhood, including using tools like meditations and visualizationsLearning that the world can go on without you, that you can do less and it will be okayTrusting and following your intuition and what resonates, recognizing the strengths in your feminine body and energy, and asking for helpGetting past blocks on understanding what we need and on getting itBIOAndrea Paquette, MSN, APRN, is board certified as a Pediatric Nurse Practitioner and a Holistic Nurse Practitioner. She specializes in natural treatments for emotional and mental health issues in women, adolescents, and children. Her private practice is located in Londonderry, NH. While treating children in her private practice, she recognized the need among mothers for new strategies to cope with chronic stress, low energy, and feeling disempowered. In 2018, Andrea completed training as a Life Coach and began coaching and teaching women to express their authentic selves, use their talents in the world, and create a life they love. Her coaching business is Woman to Woman Life Coaching. Andrea also has extensive experience teaching and speaking about personal development, spiritual growth, parenting, and child emotional health. With over thirty years of experience in the healthcare field, Andrea's mission is to support people on their journey to vibrant physical and emotional health, happiness, and fulfillment in life. Andrea lives in Manchester, NH, has two grown children she adores, is a devoted yoga student and an ocean and food lover.LINKSAndrea’s book Loveablehttps://andreapaquettenp.com/Andrea on FacebookAndrea on InstagramAndrea on LinkedInThe Life You Want with Deborah...

“If something pulls at your heart, if something brings you complete joy, go try it out!” – Deborah KnightDo you know who you are at the core? My guest on this episode helps women really connect to the essence of who they are so that they can create the life that they want and know inside exists. I’m excited to share this conversation with Deborah Knight about manifesting, gratitude and so much more!What is manifestation anyway? Manifestation is about creating a life that's more in alignment with who you are. We all have a gift to bring to the world, and it is powerful when you manifest from that place of knowing your gift. And we can love ourselves without judgment … even when we make mistakes.And you can’t ignore the hard stuff. Deborah says, “You can’t just push through trauma. You’ve got to feel it. The only way to get to the other side so that you can create with more ease, speed and grace is to feel those things.” And you need to find the gratitude.We dig into all that and talk about:&nbsp;Going back to your childhood to find your essence and then exploringGetting past what we’ve been taught about hard work and learning to accept ease and joyHow to feel ease in your body and listen to your intuition and journaling on the question: What is this trying to show me?Bending time, getting into flow, tuning into the emotions of your future self, and visualizing yourself as if everything you want is already hereRaising up your inner vibration emotion to gratitude, joy, peace, loveSeeing your kids as perfect just as they are and losing your expectationsABOUT DEBORAHDeborah is the creator of the Magic of You Coaching Programs — to help you see yourself as the true gift and magical being that you are. She holds space for you like no other, to be seen, heard, and loved for who you truly are. When you see yourself through her eyes and allow yourself to shine you’ll find the confidence and a spiritual connection to yourself that is unbreakable. You become the Warrior of Light for your family and your community. Your light, your strength, your love, and your compassion ripples out into the world around you, and everything begins to flow to you with more ease and grace. Your World becomes the world of your dreams.LINKSDeborah on FacebookDeborah’s Facebook groupDeborah on InstagramConnect by emailMENTIONED LINKManifesting and Receiving with Star StaubachManifesting Change with Jen MazerLet Go and Receive with Patty LennonFlow365Doable Changes from this episode:JOURNAL ON CHALLENGES. If there is a past experience that keeps coming up, take some time to feel around in your body. How does it feel? Where do you notice it? Then journal on this question: What is this trying to show me?WALK THROUGH THE DOORWAY. Use a doorway as a trigger and picture who you really want to be...

"Who can you call at midnight?" - Danielle LaporteWe all have our strengths. We all are powerful but we cannot do it all alone. It takes a village. It takes the support of one another to help achieve our goals and dreams. In this last of the four-part series, discover how the external world that we live in can be stacked against our success, the importance of cultivating these relationships to overcome these obstacles, and finding the accountability in yourself and others to be the person you want to be. Highlights:Once you feel like you are coming into alignment, that is when you will start to notice and interact with those that can support that.Create the most intentional version of your village. Because a village is made out of structures and people and systems and values and rules, you get to build it all.Accountability is really about each of us individually, taking the personal responsibility to be the person that we are each called to be, and then finding the support to make that happen. Discover the framework to build your own villageWe may need different accountability within our different goals, so there might need to be a different village focus at different times.

You can have it all — work, motherhood, and wellness — and feel balanced. We were just never taught how. We have all used a planner to schedule our day, make our lists, and just be busy. But planners set us up for always doing and never being. It is time to create that balance in our lives. Highlights: The system behind the planner was made for men&nbsp;who were not balancing work with what was happening at home and with the children.Making lists is an intuitive, feminine, creative, calming practice however they can eventually take on a life of their own — becoming the never-ending, always expanding to-do list.Your intuition is smart too — the smartest. That kind whisper and nudge can tell you exactly how to parent, grow a biz and what to eat. But here is the thing about the wise voice within us … it does not understand time.On the other side of dreaming and sketching out goals and to-do lists, you have to find the time. Otherwise, we set ourselves up for emotions that stop us in our tracks.

Throw out your plan for the year. You could get great things done in 90 days — maybe even more meaningful things than what you previously set out to do in a year.We dramatically underestimate how much we can get done in two or three years, but overestimate much we can get done in a day or a week. Highlights:Change can happen faster than you think. The journey is a journey. There is always a next level and each level comes with its own obstacles. You will be on your journey each and every day.Figure out a workable next step and kept it embarrassingly simple. Each time you take a doable step, find the next doable step.Not change your thinking, you will have done all the same actions with very little result. This idea of listening to your&nbsp;intuition, taking a small step, seeing the next step is uncovered, taking that step … happens every week in FLOW365.Movement literally creates momentum and miracles.

Getting healthy and becoming who I am all started with a stack of 7 coffee cups on my desk.My life looked good: I had aspirations, an amazing husband, three kids under 5, and my dream career.&nbsp;But I was tired, and I wasn’t savoring my time with my kids. Everything about home started giving me anxiety — the mess, the food, getting three kids to bed.&nbsp;And one day I counted the coffee cups on my desk. Seven cups of caffeine, and I was exhausted!That was the day I decided to feel great.ChallengeConsider one 10 minute GOLD NUGGET that you could add to your day to create more balance.Trust what intuitively comes in and write it somewhere.&nbsp;Later today, or right now if you have a moment, schedule that thing in your calendar.

Ready to REALLY, once and for all, stop the craziness that is living with a feeling of overwhelm 24-7?&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;The Plan Simple Podcast Is For:●&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Women who want to tell a new story about the balance of work and family●&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Women who don’t want to sacrifice their health in pursuit of this balance●&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Women ready for less stress and more lifeI am a mom of three, a wife, and a life coach who also makes time for wellness—and I am dedicated to helping overwhelmed women create lives where they have room for a meaningful career, an amazing home and family life, and are taking great care of themselves — we’re talking, mind, body spirit. We go behind the scenes into the successes and the dark moments and hard days.My goal is that you stay inspired and full of ideas to make lots of little, doable, micro changes in your life that when added up will make a HUGE difference in your life.Ready, Let's do this!!!Let’s move your life from overwhelm to ease.

“Your intuition is always looking out for what is best for your highest good.” –Heather DresselWhat does your intuition sound like? Heather Dressel’s here to talk about hearing your intuition —&nbsp;and acting on it. Creating the space to hear our intuition is why I do what I do. If you have trouble following your intuition or aren’t even sure what you should be hearing or feeling, this one’s for you.Before we get into intuition and Heather’s new podcast on that subject, we take a peek at what self-care looks like for her. Because here’s the thing: self-care looks different for all of us, just like intuition. Knowing what you need, not what you’re supposed to do for self-care, is important. And sometimes there’s an overlap of hearing what you need in the moment.You may be wondering: How do I know that it's my intuition? Or how do I trust my intuition? It’s a learning process because our intuition shows up differently for all of us. It might be a soft voice you hear, something you see in your mind's eye, a gut feeling … You can learn how your intuition shows up by asking questions and paying attention to what you feel.We talk about:&nbsp;The difference between intuition and mean girl voices or your inner criticFinding a balance of masculine and feminine energyThe power of asking: Is this going to move me forward? and how intuition plays with timeUsing your intuition with your to do listHow healing our energy and not trying to hold all the things can help us hear our intuitionBeing kind to yourself and seeing the invitation that was offered when you don’t listen to your intuition.BIOHeather Dressel is the founder of Divinely Sensitive and the Hear Her podcast. Heather is a highly sensitive empath herself, and launched her business to lead a community of women who identify as highly sensitive or empaths or both. Divinely Sensitive provide resources and support as they learn to honor their unique sensitivities and unleash their superpowers.&nbsp;LINKSHear Her podcastDivinely SensitiveDivinely Sensitive with Heather Dressel on PlanSimpleDoable Changes from this episode:LEARN HOW YOUR INTUITION COMMUNICATES. One of the things that can be tricky is figuring out what your intuition sounds or feels like, because it’s different for all of us. Start by getting still and quiet and asking a question. Pay attention to the response. Do you hear a voice telling you the answer? Do you feel a tingle in your gut? The more you know how your intuition shows up, the easier it is to tune in and notice it.ASK: IS THIS GOING TO MOVE ME FORWARD? You can ask this question of your intuition about anything. Is writing this article now going to move me forward? Is taking a walk going to move me forward? Is another cup of coffee going to move me forward? Practice asking and listening to the answer you receive.NOTICE WHEN YOU DON’T LISTEN TO YOUR INTUITION. Don’t beat yourself up about not listening to your intuition, but notice when it happens. Get curious. What kept you from listening? Notice the invitation your intuition offered. Notice how things might have been different if you had.

Work-life balance is really a mindset issue and a boundary issue.&nbsp;–Aimee GreczmielIs work-life balance all in our heads? Aimee Greczmiel is a coach for corporate moms and recommends thinking about mindset management rather than time management when it comes to balance. After 18 years in corporate, she became an entrepreneur and helps working moms reach their goals and bring balance and “being” (as opposed to doing) energy to their work lives.Before kids, Aimee felt she had complete control over her time and where she was focusing her energy and attention — then she became a mom. It wasn’t just that she had less time. She had an awakening and found there were parts of her ambition and her achievement that didn't serve her in motherhood. Motherhood was more about slowing down, savoring, being instead of doing.So she took a deep dive into something so many of us struggle with: work-life balance. One big take away: if you don’t have any boundaries around your time, work will consume all of it. That’s true whether you are in corporate or an entrepreneur.We talk about:&nbsp;Developing a mindset of being present with your family (not thinking about work when you are not working)&nbsp;Communicating your priorities to leadership at work&nbsp;Thinking about mindset management rather than time management when it comes to balanceUsing the TFR model to deal with feelings and release mom guiltFocusing on the positive instead of always scanning for problems to solveGoing to the mental gym with tools like meditation and journaling that don’t take much time each day (and how it’s hard to see the benefits until you engage with the practice for while)BIOAimee Greczmiel is a former Fortune 500 VP who has taken her passion for mentoring and personal growth to help working mothers experience more patience, fulfillment, and ease both in and outside of work. Aimee guides working moms to get clear on their desired outcomes, so they may leave a lasting legacy for their family. Aimee is an action-oriented mentor who has helped hundreds of individuals reach their goals, while overcoming personal and professional challenges.LINKSwww.corporatemomcoach.comFREE 30 Minute Clarity Call with Aimee: https://calendly.com/aimeegreczmiel/30minFREE Self-Care Menu (Top 20 Self-Care Activities for Working Moms): https://www.corporatemomcoach.com/selfcaremenuInstagram: @aimee.greczmielDoable Changes from this episode:BE CLEAR ABOUT PRIORITIES. We talked about communicating your priorities, but before you can do that you need to be really clear about what your priorities are. If you say my family is my priority, what does that mean? How do you want to make family a priority? What does that look like to you? Put aside what you think is expected at work and think about what really matters to you. Write down what that means to you. FIND A POSITIVE. In FLOW365, we celebrate every Friday. We’re conditioned to scan for problems, move on to the next thing we need to do, but when we take time to celebrate, we acknowledge what we have done and we build a different energy and way forward. Find one positive at the end of the day. Write it down and share it with a friend, colleague, or your community (pick somebody who will celebrate with you)! TRY MEDITATION. Meditation has a lot of known benefits, and you don’t have to meditate for a...

When you're familiar with your benefits and what your coverages are, it definitely empowers you to have the conversations that you need to have.&nbsp; –Kyana BrathwaiteBe empowered with your healthcare! I’m talking with Kyana Brathwaite of KB CALS. She provides caring advocacy and liaison services to help people find their way in the often confusing and not warm and fuzzy healthcare system.&nbsp;Most of us learned not to question doctors and not to trust our bodies, and it’s time to get past both of those things. We talk about finding healthcare providers you trust and can work with (and why that might not look the same in every situation). We also talk about advocating for yourself.&nbsp;But beyond the actual practitioners, there’s the cost and how insurance works. Most of us don’t know what’s covered or what’s not. And when we’re in a health crisis, we may not slow down to ask the questions we need to ask. Kyana wants to change all that.We talk about:&nbsp;Logging in and playing with your insurance website or your patient portal so that you know how to navigate itBeing the expert in your own body, giving input into your healthcare, and expecting a doctor to work with youResearching providers before you ask for a referralExploring ancillary benefits, like gym membershipsWhy you should read your summary of benefitsInterviewing providers and knowing what you need in a providerBIOKyana Brathwaite is a registered nurse, wife, mom of two wonderful kids, and CEO &amp; Founder of KB CALS – Caring Advocacy &amp; Liaison Services. She has worked in the medical field for over twenty years and knows that healthcare interactions can be a deeply personal experience. KB CALS partners with clients to assist in wayfinding, provider matching, benefit utilization, insurance research, and health and wellness planning by coordinating a community of support, including medical practitioners, health systems and insurance providers to best fit your needs.&nbsp;LINKShttps://www.resourceinhealthcare.comDoable Changes from this episode:PLAY FOR 15 MINUTES. So often we need to learn about how our health benefits work when we are under duress. Taking time to learn how to navigate the system and find information before you need it can take a lot of pressure off. Learn how to log in to your health insurance site or your healthcare portal. Play in there for 15 minutes a week (put it on your calendar). Look around at what’s available.SET UP YOUR TEAM. Know what you need from each provider. Take time to research providers you may need. You can read reviews, talk to people you know, call the office and ask questions. Look at your insurance for coverage. If you can do this before you need it, even better. Think about your providers now. Do you trust them? Work well with them? If not, start looking at new options.&nbsp;SLOW DOWN. When faced with a health crisis, many of us rush into action or just say yes to whatever is suggested to us. In most cases, it’s okay to slow down. Ask questions: What are my other options? Is the procedure covered by my insurance and what will my costs be? Could we try …? What are the risks of this action / of not taking this action? Who else does this work? Make a list of questions you might need to ask next time you are faced with a health issue.

“Healthy, focused food and simple recipes and cooking should be fun and easy.”&nbsp; –Debbie BrosnanOn this episode of the PlanSimple Podcast, I’m really excited to talk with Debbie Brosnan from the Effortless Kitchen about taking the stress out of cooking and making meal prep more enjoyable.&nbsp;If you’ve been around, you know that I didn’t not know how to cook for a long time. I couldn’t find kale in the grocery store. I just had no idea what I was doing. Taking a cooking class made such a difference for me, and if you are thinking “I don’t know how to cook” or “I’m just no good in the kitchen,” a cooking class might be just what you need.&nbsp;We talk about cooking classes and people who are intimidated to even try one (and why Debbie’s class aren’t intimidating for anyone) and other tips to make meal prep, including planning and shopping, easier.We talk about:&nbsp;Gaining confidence in the kitchen (and the grocery store)Having five go-to meals in your pocketPrepping ingredients (like cooking grains or roasting veggies) ahead instead of preparing whole meals&nbsp;Getting your whole family involved in the meal processHow leftovers are your friend —&nbsp;for lunch, frozen for future meals …Tips for adapting recipes and meals for different eater’s needs/preferencesBIODebbie loves all things food and found her way from personal chef to virtual cooking class instructor as she and her business adapted with the need for virtual events. Debbie is a passionate self taught home cook who began her journey cooking alongside her mother and grandmother as a young child. Her focus is on healthy food that tastes amazing using simple recipes so that those who take her classes will continue to make those dishes and others in their own kitchens. The Effortless Kitchen offers weekly classes, custom parties and corporate events and all are interactive and fun. By popular demand, recorded classes are now being offered for those who can’t make the live classes and want to cook on their own time. Debbie is thrilled with the shift in her business as she can reach more people and share her gift with everyone. In 2022, Debbie is adding on culinary travel as an offering for those who have the travel bug.&nbsp;LINKSwww.theeffortlesskitchen.comFree Potato Soup with Grilled cheese croutons classhttps://cook.theeffortlesskitchen.com/fosignupOTHER LINKSTess’s Cooking ClubDoable Changes from this episode:TAKE A COOKING CLASS. If you are uncomfortable in the kitchen, cookbooks can be daunting. A class can help you learn a lot of lingo and techniques and see what they really mean. See the links above for a free recorded class from Debbie or her schedule for live Zoom classes. She’ll make the process easier from start to finish and you’ll get some camaraderie along the way. PREP AN INGREDIENT. If prepping all your meals for the week feels like too much, what about prepping one ingredient. Make a big batch of rice or other grain. You can use it throughout the week or freeze portions of it to make meals easier later on. Or you could roast a bunch of veggies to use in salads or as a side. FLEXIBLE MEALS TO MEET DIFFERENT EATER’S NEEDS. If you are juggling different dietary needs and preferences in your family, try grain bowls. You can choose a grain that works for everyone or even use cauliflower rice. Then everyone puts together their own bowl with different protein and

“Your clothes can empower what you're gonna do for the day.”&nbsp; –Stefanie JohnsonLet’s feel great about all the clothes in our closets!!! On this episode of the PlanSimple Podcast, I’m really excited to talk with Stefanie Johnson, the founder of SwapIt. SwapIt is a clothes swapping business that helps women and people who wear women’s clothing create a wardrobe that doesn't force you to choose between what you love, your budget or your values.&nbsp;The SwapIt store is organized differently. You can’t just go and find your size, because sizing is irrelevant. While this might sound difficult and like it would take more time, when you aren’t tied to a size that, let’s face it, might not fit, you can focus on what the clothing looks and feels like—is it you? Could you see yourself wearing it? My daughter, who is tiny, walked out with a sweater in XL that she loves. In a regular store, we probably would have missed it.&nbsp;Stefanie also talks about shopping your own clothes in a different way. Instead of looking at the clothes in your closet every day to decide what to wear, Stefanie suggests making a Look Book. Take pictures of yourself in your clothes. Put all the pictures together. Then when you are choosing clothes, look through your pictures. We talk more about the benefits of a LookBook and how to create it.&nbsp;We also talk about:&nbsp;How we feel in our clothes and the mindset of clothes that don’t fitOur need for white space — in our calendars and our closetsTime blocking and giving all the parts of our lives the attention they deserveHow you can outfit plan, just like you meal planThe pain of laundry and how to deal with itHow to find your style and work with the clothes you have (or want to swap)BIOStefanie Johnson has always been a big thinker and problem solver. Upon completing her BA in finance from University of Massachusetts-Amherst, Johnson moved to New York City to pursue a career in the nonprofit sector.&nbsp; During her time at the non-profit she participated in a greening fellowship. Throughout the Fellowship, Johnson learned how to incorporate sustainable practices into a nonprofit’s decision process. But she wanted to do more.&nbsp; Johnson believes that being green isn’t about having less, it’s about doing things differently.&nbsp; So in 2015 she founded SwapIt - a new take on thrifting that includes swapping clothes and personal styling. Beyond her entrepreneurship she is a wife and mom of three young kids.&nbsp;LINKSwww.swapit.coolFB @aswappinggoodtimeInsta @aswappinggoodtimeDoable Changes from this episode:CREATE YOUR LOOK BOOK. Start trying on your clothes. Mix and match things you don’t normally put together. If you find an outfit you love, take a picture for your Look Book. If in this process you find something you just don’t like on yourself, let it go (donate or swap it!).TRY A CLOTHING SWAP. If you are in the Boston area, check out the shop! If not, you can organize clothing swaps with people you know. It’s a great way to add new pieces and clear stuff out of your closet you won’t wear. IMPROVE THE LAUNDRY EXPERIENCE. We talk about a bunch of tips for making laundry a better experience: you could send it out, get a partner or kid to take over the task, try pre-sorting to simplify the process, or pair it with something you enjoy (like listening to a podcast or fun music. If you happen to love laundry, try one of these tips for another household chore

Every single business owner has the perfect way for them to make a difference in a way that they naturally connect with other humans.&nbsp; –Christina FreiThis episode is part of a series for the entrepreneurs in the Plan Simple Community about making the touch points in your business feel easier and more purposeful. I’m super excited to talk to Christina Frei about marketing.&nbsp;Marketing is something a lot of us don’t love (often because of our preconceived notions). Christina says that marketing is really an opportunity for business owners to make a difference in people's lives, so that they make the decision to move forward and work with you. It’s a transformative transaction.It starts with the “inner game” of marketing. Are you ready to go out and change lives? Do you feel unstoppable? Do you know your magnetic way of helping others? And from there you find your innate marketing genius.&nbsp;We talk about:&nbsp;Having a contribution mindset and a generosity practiceRemembering that fun is part of the equationShowing up as a compelling leader or expert (wherever you feel good showing up) and how that inspires people and makes them want to work with youAvoiding marketing resignationUnderstanding your own innate marketing archetype and using it to your advantageWhat generosity really means (a reminder a lot of women, especially moms, need)BIOChristina Frei is a marketing consultant, author, and creator of the Generosity Practice mindset work and the Innate Marketing Genius tools and method. She helps brilliant, mission-based entrepreneurs look smart and get hired. In between, she chases her dog around with a stuffed animal snake, meditates on a pink couch, and obsesses over the perfect cup of green tea, all in a seaside town north of Boston.LINKShttps://www.innatemarketinggenius.com/The Generosity PracticeDoable Changes from this episode:GET GENEROUS. Think about a time when you loved giving something to someone and they loved receiving. Think about the energy that flowed out of that experience. What would you feel great giving right now? GET OUT OF YOUR OWN WAY. Start noticing how you feel when you send an email or do any other kind of marketing. Are you feeling resigned? Like somebody is going to see your message or respond? How can you change that attitude? Remember major change takes time, but you can assess and switch up your mindset before you hit send.FIGURE OUT OUR MARKETING ARCHETYPE. Christina identifies five marketing archetypes: nurturers, adventure guides, door openers, steady presences, and celebrators. Listen to her descriptions in the podcast or take the quiz on her website. What’s your type? How can you work with your type instead of with what marketing gurus tell you that you should be doing?

You are loved. You are cared for. You are worthy. Always. You always have support and all your desires can and will be met. If you do one thing, let go and receive. That is what creates space for magic.&nbsp; –Patty LennonOn this episode of the PlanSimple Podcast, I’m really excited to talk with Patty Lennon, who helps women learn to receive and create magic. She teaches from experience and continues to learn herself. I’m so excited about her new book Make Space for Magic that dives into this topic.&nbsp;I watch so many people stack their schedules so full that there is no space to receive and create magic. And I learned how much room there can be for magic, if we are open.&nbsp;The past year was one of the hardest years of my life personally, and there was more magic that I would have ever experienced or known. In the moment it was incredibly hard, but I’m so grateful for all of it.&nbsp;We talk about:&nbsp;Why we need to let go to receive and what the work of letting go looks likeHow different giving up and letting go are&nbsp;Seeing signs from our spirit guides telling us we are enough, we are lovedHow the way we make space can create an energy of resistanceThe Five Rules of Receiving and the 100% ruleFacing terror and sabotaging ourselvesBIOPatty Lennon is a best-selling author, keynote speaker, certified coach, and founder of The Receiving School®.&nbsp; She is a former type-A corporate banker who discovered there was more to life than making money. Patty holds a masters in psychology and has been featured in Forbes, Fast Company, and Daily Worth.She blends brain science and metaphysics to help her fellow humans manifest their dreams into reality.LINKShttps://www.pattylennon.com/Make Space for Magic bookMake Space for Magic podcastTrust Your Calendar with Patty LennonDoable Changes from this episode:ACCEPT YOU ARE ENOUGH. Patty says that whenever spirit guides come, some of the first things they say are “You are loved” and “We’re proud of you.” What if we believed that? What if we believed we were loved and enough. Tell yourself that every day. Start the day saying it into your mirror. Leave yourself “I love you” or “I’m proud of you” notes. Keep repeating this message.STOP RESISTING CLAIMS ON YOUR TIME. Creating space for magic doesn’t just happen, but creating too much resistance energy doesn’t help either. Patty recommends getting to a point of letting claims on your time wash through you instead of holding them off. One first step to doing this is using a time framework, where you block off time for yourself. SIT WITH THE FEAR. The brain can only hold fear for 1– 2 minutes. When you feel the terror that you won’t succeed and want to leave the work you are doing to grab a cookie, you are trying to get out of that discomfort. Instead, set time for 90 seconds or 2 minutes. Sit and breathe through the fear without switching what you are doing. When it passes, continue with your task at hand.

“Tell the image makers and magazine sellers and the plastic surgeons that you are not afraid. That what you fear the most is the death of imagination and originality and metaphor and passion. Then be bold and LOVE YOUR BODY. STOP FIXING IT. It was never broken.” – Marion WoodmanDear amazing women,Today I find myself wanting to write you a letter, something a bit more personal than usual…I am about to go on a journey, and I want to invite you for the ride.But I cannot authentically do that until I tell you a story — the one that starts when I landed in a Weight Watchers program at age 11, continued onto disordered eating in high school, zig zagged through every diet created into my 30s, and ends with me in a “healed” body 12 years ago — or so I thought.Here’s the deal. I am all about learning and passing what I learn back out to you. Sometimes I do that very literally. Sometimes I learn things that get passed back through expanded capacity in my coaching and teaching.&nbsp;I always make sure I am only talking about things that I have resolved, and that’s going to make today’s message different. I am a bit more in the messy middle with one of my 2022 intentions,&nbsp; but every bone in my body is encouraging me to share with you now…Here’s the story.2021 was both the hardest year of my life and the best year of my life.&nbsp;In November of 2020, I admitted that my then 14-year old daughter was not OK. She needed help, and I decided that I was the one to help her. This was me following my intuition. (I was told by people I trust that she needed more institutional help.)I quickly realized a big piece of me being able to help my daughter was me healing myself. At a very high-level that looked like… I looked at all the hard moments in my childhood and re-felt them to heal them. I cried a lot. I wrote a lot. I rewrote a lot of my past. I talked it through with a coach, a healer, and a select group of friends frequently. I did this at strategic times, so I could be with clients and my kids during the day as a functioning human.I practiced staying in the present moment as much as possible. This helped me operate from intuition and love, and have a chance of doing all the right things for my girl and community.By July 2021, I had my girl back. Not only was she back, she had become a new version of herself — as had I.In October I felt really good about the experience and led a 6-week class with my mentor and coach, Sil Reynolds, called Easeful Motherhood, where we had the honor of supporting an amazing group of moms as they navigated their tricky corners.All was great, except as my family needed less support, I realized that in holding the space for a kid to heal — while also navigating parenting 2 other kids, nurturing a marriage, serving beautiful clients, growing a business, and living in a pandemic — I literally ignored my body.&nbsp;So that brings us to the past few months….I embarked on a journey to take impeccable care of myself — my body, mind, and soul.I’ve made a few agreements with myself.#1. I decided that all action to take care of myself will come from love. If there is an action that is feeling like “I’m supposed to be doing this” or “I should be doing that,” I will slow down and get back into alignment with myself before “doing” anything.#2. I decided that there is no end destination. This meant not starting with food — until I am as sure (as I can be) that I am doing it out of love for myself vs. shame that I gained weight in the last year — as body-image seems to be the most complicated conditioning from my past. In fact, I do not want food changes to come from any...

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 12 – Possibilities in 2022Before I get to a goal from my vision, I allow myself to become aware of ALL the possibilities. I have found that as women, we very quickly get to, “I don’t know if I’m doing this right” mode when we start writing down goals. And from that place we look around us for the answers, rather than within. We want to have our 2022 Goals come from within. One of the most impactful ways I know to do this is to get excited about possibilities…

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 11 – Your 2022 Oracle&nbsp;One of my favorite New Year rituals is drawing a card for each month of the year. This year my friend @lainielovedalby made a beautiful deck that I will be using. If you don’t have a deck, no worries! You can download an oracle app. You could flip to the page of an inspirational book. You could find a deck and do this one in a few days!We will share some of our favorites over on Instagram!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 10 – CravingsCravings might be one of the reasons it's hardest for us to say yes to upgrades in what we feed ourselves. I know goals around weightloss and better health will be filling FLOW Planners in 2022, so I would love us all to have an understanding of what else plays into cravings. This is important work, and will help you make time for the things that will actually help you stick to your healthy ways.AND it comes with some great planning pages… of course!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 9 – 5 Dates to take that will change how you think about moneySo often I hear from women who are not moving towards their dreams because of money. So often I hear from entrepreneurs at this time of year who are super stressed about biz numbers that are different from what they thought, or are starting to stress about taxes. Each year in FLOW365, taxes, and the dread that comes with that task for many takes over and becomes an obstacle in moving towards goals.&nbsp;So this year, I want everyone to have a plan to make the system of money easier!!!! Here is the thing… women who have money will change the world!!! Our partner and friend Megan Flatt from Lets Collective reminded FLOW entrepreneurs of this last week when we were planning what we want to earn in 2022.I think one of the most actionable talks I have ever hosted on money and entrepreneurship is with LuSundra Everett, EA @homebiztaxlady at camp this summer.&nbsp;YOU WILL FINISH WITH SOME IMPORTANT DATES FOR YOUR CALENDAR!!!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 8 – Your Year on Your WallWe go through the process of putting our year on the wall, each year in FLOW365. I LEARNED A LOT when we did it this year about what resonates in such uncertain times. Today’s gift sums those steps up, and gives you the pages for YOUR YEAR ON A WALL!!!Get on the gift list at https://plansimple.com/12gifts to get printouts for the year!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 7 – 2022 AstrologyToday’s gift is about taking in what the stars are telling us about 2022. At our 3 day event early in 2022, we had the amazing Mallory Mason give us a glimpse into 2022. Our attendees LOVED it, so we’ve decided to gift it to our whole community. Take it in anywhere you listen to podcasts, and make sure to go to the page on our site with all these presents!!!! We have a visual download to help you see what Mallory is saying.

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 5 – Get clear on your visionI find it is very hard to stick to goals, and sometimes even create them when we are not connected to our vision. I know you are probably tired from yesterday… But take the podcast on a walk. Move the energy in your body. Give yourself 15 minutes on the other side to capture your authentic vision.If you are having any trouble, I recommend listening to Heather’s guided meditation from day 1, or going through Completing the Year with Amy Alhers from the day 3 gift. Sometimes there is just too much guck, and too much outside noise to connect with our vision. That’s ok. It's practice!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 5 – Slow down and make space for loveSome of you all follow my process for creating an Advent calendar each year. I do not create ours from a religious perspective, but instead from a conscious decision to slow down. It acts as a reminder each day... The thoughts that show up each day, help us do this. And on Christmas day, the thought is always something about LOVE and putting that before presents and expectations. AND I always find the way I can do that as a mom, wife, daughter, sister, friend is to connect to my heart first, so I can connect to the sacred all day long.I hope that today, you can take the time to listen to a meditation by Julie Hannon from Inner Peace and Wellness. Take 20 minutes to connect to your heart, to love, to open up sacred space in your home. Make sure to document what comes up. I will be starting my day with this as well!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 4 – Your WordI think I originally started choosing a word of the year 10ish years ago when Danielle Laporte first came out with the Desire Map. I remember Danielle sharing that her word for the year was “abundance.” I remember just considering that word seemed so scandalous and REALLY exciting at the time. Ever since then, I have chosen a word each New Year's Day.I talk about my process on the podcast today. I talk about trying words on and seeing how they make you feel…. I wanted the word “abundance” to work for me the same year it worked for Danielle, but it was NOT my word that year!Get on the gift list at https://plansimple.com/12gifts to get a list of possible words!

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 3 – CompleteAmy Ahler’s has been using and teaching this tool since the late 90s! I have been doing it for about 5 years. I am so excited for you to do it this year, and next year, and the year after that.&nbsp;It is one of the most effective ways I have found to feel complete about the year and TRULY move into your desires for the next.&nbsp;My advice. Listen to the episode with Amy. Print out the workbook we made to take you through the process. Schedule some time to go through the process. It is A LOT to take in in a single day. I will be waking up extra early for the next few weeks to do my own deep work, and this is part of that process. I will walk through the steps for 3-5 mornings.When you get into some of the goal setting gifts (coming up), it is great to have this handy to remember where you are.

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 2 – RELATEVanessa Linsey&nbsp; is wise, honest and really funny! She’s this amazing combo of magical and practical that is made possible by her commitment to presence. When she is not teaching about moon cycles, she is a mediator. She is also an amazing mama, who has created a literal Brady Bunch.“When we can hold the line in the present moment, in the midst of challenges and triggers, we can further align with our healthiest and best source – providing us with our biggest potentials…. The person who triggers you most – let’s imagine this person is your best teacher.” – Vanessa LinseyListen to her full talk with some really actionable communication strategies! And download the printable that you will want to keep handy!

We just decided that we are going to give away 12 days of gifts. Happy Solstice!!! Today is the darkest day of the year. For me this starts a two week period of deep reflection and planning for the year ahead. I literally look forward to it starting at Thanksgiving!&nbsp;This year I thought that I would take you through some of the processes that are really meaningful to me. Each day, we will release an episode, and many of the days will have fun (and very useful) printables!DAY 1 – RELEASEToday I want to give you a guided meditation that the amazing Heather Dreassel @DivinelySensitive led at our last event.&nbsp;I love honoring the Solstice. For me it is a time of releasing everything that does not serve me — and it’s become that for my kids too. We each write what we are letting go of and burn it in the fire. It serves as an amazing family tradition, AND I take some alone quiet time to go even deeper.&nbsp;RELEASE. Listen to today’s prompt and Heather’s guided meditation on the Podcast. Get quiet. Write it down. Share what you are releasing.

Journaling is a path to come home to ourselves. –Kim MarieWe have some bonus episodes of the PlanSimple Podcast with some of the speakers from our recent event Your Best Holiday Season Ever, including this episode’s guest Kim Marie. I believe there is magic in writing things down. I wanted someone who is really into the flow of journaling to share that with my audience—and journaling is what Kim Marie does.&nbsp;After an injury one year that involved surgery on my wrist, I stayed on the couch by the fire for a lot of time between Christmas and New Years. I found myself just dreaming more and getting clear on what I wanted to do. I found myself wanting to journal. And I discovered Kim Marie’s Sacred Nights journal that taps into the magic and power of this time of year.&nbsp;Kim introduces journaling as a path to come home to ourselves and talks about why we aren’t home, what it means to come home to yourself, and how to get there.&nbsp;We talk about:&nbsp;Spiraling through cycles again and again in rebirthing ourselvesRemembering who you are and knowing what you want and what you value, and figuring out how to show up as yourself and make a difference in the worldWhat happens if we don’t look at who we really arePlanning and capturing dreams as forms of journalingJournaling to process emotions or work through things + other ways to journalBIOKim Marie is a Transformational Life and Leadership Mentor, guiding women to find their middle way between success at the cost of selling their Soul, and playing small at the cost of success. Through her annual Sacred Nights of Winter journal, online courses, speaking, nature retreats, her Solace monthly mentorship program, and her unique blend of archetypal, Indigenous and practical wisdom, Kim takes women on a journey to connect with their Inner Wisdom by remembering who they are, reconnecting to what they truly care about, and rebirthing into the life they re-envision for themselves. She is the mother of 2 young men, and lives in Boulder, CO.&nbsp;LINKSSacred Nights of Winter JournalKimMarieCoaching.comFLOW365Doable Changes from this episode:TRY DIALOGUE JOURNALING. One of Kim Marie’s favorite journaling methods. It’s a way to bring together different parts of yourself or to deal with inner conflict. Write out the conversation as if you were talking to a friend. You can ask questions, make a request. Just stay curious and put it on paper.&nbsp;COMMIT TO JOURNALING THE SACRED NIGHTS OF WINTER. Get a copy of Kim Marie’s Sacred Nights of Winter Journal (there’s an online option, so you still have time—see link above). You’ll work with the journal for 13 days and nights, starting reflecting on the past year, envisioning the year to come, and tuning in to the messages of your Soul.LEAN INTO WHAT YOU WANT AND WHAT YOU VALUE. This is a process that we come back to again and again, and one way to do that is to feel held in community and have a framework and coaching that help you continue to choose to lean into your values and goals. In FLOW365, we choose doable changes for all the parts of our lives again and again. Your doable change today can simply be to check it out and set yourself up for a year of leaning into your life.

Your intention will bring you back to what's important. And when we're in alignment with what's important, we feel nurtured. –Kelley GrimesWe have some bonus episodes of the PlanSimple Podcast with some of the speakers from our recent event Your Best Holiday Season Ever, including today’s guest Kelley Grimes, who wrote The Art of Self Nurturing. I’m so excited to have her talk about self-care, not as the buzzword that it’s become or another thing on your today list, but as a non-negotiable essential.&nbsp;We talk about self-care specifically around the holidays. Kelley talks about choice and empowerment — choosing what we do for the holidays, not just doing traditions because we feel obligated. One way to do this is to declare an intention for the holidays and then use that as a lens to look at what you are choosing to do.&nbsp;Kelley recommends making a list of ways to nurture yourself. She breaks it into three parts: body, mind, and spirit, because there are different parts of ourselves that need to be nurtured. She also includes self-nurturing that can be done alone, with a partner, with family, or with others.&nbsp;We talk about:&nbsp;Putting your intention someplace you can see itWriting yourself a A permission slip for self-nurturingHow permission giving and making a commitment go hand in handSpecific ideas for nurturing different parts of ourselvesThat commitment to prioritizing yourself is the real act of self-nurturing, whatever you doSelf-nurturing is an ongoing act with ripples from ourselves to othersBIOKelley Grimes, MSW, is a counselor, speaker, internationally bestselling author, and self-nurturing expert. She is passionate about empowering overwhelmed and exhausted individuals to live with more peace, joy, and meaning through the practice of self-nurturing. Kelley also provides professional and leadership development to organizations dedicated to making the world a better place. She is married to an artist and board game maker, has two empowered daughters, loves singing with a small women’s group, and is overjoyed to be a new grandmother. Learn more at www.CultivatingPeaceandJoy.com and download your free Self-Nurturing Starter Kit.LINKSThe Art of Self Nurturing bookThe Art of Self Nurturing starter kitFLOW365PlanSimple on InstagramDoable Changes from this episode:CHOOSE A YEAR OF SELF-NURTURING. Leaning into your life—figuring out what you really want and making time for that is ultimate self-nurturing. Allowing yourself to be held is self-nurturing. Making space for sacred circles and calming your nervous system are self nurturing. Your doable change today could be to choose FLOW365, choose to have all of these self-nurturing acts (and more) as part of your life for a full year. That one doable step opens up support for so many more doable changes.SET AN INTENTION. Set your intention for the holiday season or this week or today. How do you want to feel? Declare it. Write it down and put it where you can see it. As you approach things throughout the day or week or season, ask: Does this fit with my intention? Let your intention guide your choices and how you show up.WRITE A PERMISSION SLIP. Permission and...

We all get caught up in the hustle, the busyness, the millions of things that need to get done. And we get pulled away from that important work that moves our business (and our lives) forward.&nbsp; –Megan FlattOn this episode of the PlanSimple Podcast, I’m really excited to talk with Megan Flatt, founder of Focus Sessions, about getting things done 90 minutes at a time — and how this fits with the goals and planning we do in FLOW365.Focus Sessions are hosted virtual co-working sessions to get done the important things that move you towards your goals. In FLOW365, we used to do something similar called Get It Done sessions, because it’s easy to have a plan, but get distracted.Focus Sessions take advantage of something called social effervescence. We perform better when others around us are doing a similar thing. Add in a flow to get you focused and some accountability, and Focus Sessions really help people get things done.We talk about:&nbsp;The difference between physical co-working spaces and virtual co-working (and how you could use Focus Sessions in a co-working space)How to prepare to focusThe power of declaring and sharing what you are going to doChoosing a bucket for your focus session—Deep Work, Planning &amp; Visioning, or Clearing the Deck—and why each is importantCreating a container to get things done — and scheduling when you will do thingsFinding what’s working and not working in our focus and productivity so that we make adjustmentsBIOMegan Flatt is the CEO of Let's Collective, a business growth strategy firm devoted to making entrepreneurship easier. She is also the founder of Focus Sessions, a virtual coworking and accountability membership to get your most important work done. Let's Collective's mission is to help small businesses scale without burning out through strategic planning, revenue focused decisions and science backed accountability.Megan is obsessed with lattes, post-it notes and helping women make money. When not doing that, she's hanging with her husband and two kids, probably near the water, in the San Francisco Bay Area. You can catch up with Megan at letcollective.co or focus-sessions.com.LINKShttps://www.focus-sessions.com/https://plansimple.com/flow365Doable Changes from this episode:CHECK OUT FLOW365. If you’re intrigued by the idea of Focus Sessions, check out FLOW365. Focus Sessions are part of this year-long program because we know it’s not enough to have a goal and a plan —&nbsp;you need time to do the work too. And when you can do it with other people and accountability, you’ll be even more productive.SCHEDULE TIME TO DO DEEP WORK. If you aren’t a FLOW365er or Focus Session member, you can still schedule time to do Deep Work. Block off 90 minutes on your calendar. Turn off notifications. Put up a do not disturb sign. Take some deep breaths to settle in. Then declare exactly what you are focusing on. Text it to a friend for some accountability. Set a timer and begin. CLEAR THE DECKS. When you’re overwhelmed with a to-do list that’s out of control or your desk is so chaotic you can’t think, it’s time to clear the deck. Clearing the deck clears mental space and energy for other work and may help replenish and refresh you to do your deep work and visioning. Set a timer and do a bunch of tasky...

“Wisdom is not a product of schooling but of the lifelong attempt to acquire it.” – Albert EinsteinI did not love school.&nbsp;School was actually some of the hardest days of my life.&nbsp;And then I found glimpses of a different kind of info –&nbsp;about entrepreneurship, food, personal development, mindfulness, productivity, spirituality, magic …&nbsp;It started somewhere near my 30th birthday with 3 books — Simplicity Parenting, Think and Grow Rich, and The Artist’s Way. They opened my worldview and I became a lifelong learner.Fast forward 16 years … I am aware everytime I press submit on a podcast that I am adding more content into a world overflowing with content.I have a bookshelf filled with books, some (many) unread.I have a folder filled with eBooks.And then there is so much learning that lives in a cloud — courses, summits, audible books, and an inbox FILLED with ideas.Most of us accumulate more knowledge assets than we consume or implement.These days I do a lot of teaching — in FLOW365, on summits, on other podcasts, in other peoples courses. This has made me super conscious of my capacity to learn and implement.&nbsp;Add pieces about FLOW, Monday Calls and Focus Sessions, Planning Sessions.I make an effort to learn and implement more than I teach.To do that, I have to make time and space for learning, growing and implementing in a way that fits in my life, so I thought I would share some of that back out…I decide what learning season I’m in depending on what I need instead of what the world might think I need. Start by knowing what you need – what change you want to make. I have gotten good at discerning between what I need to learn and what is a shiny object. If I buy a summit, I don’t try to do it all. I look at all the talks and commit to the ones that will really support the change I am trying to make.I have a learning budget that is more about return on time than money. This season I dived into perimenopause and a partner program for PlanSimple — two totally different topics relevant to this season. I’m hopeful that the partner program will have a good return on money, but also in time (more partners helping me fill programs means less time doing it myself). Perimenopause isn’t likely to bring me money directly, but it saves me time and helps me work through something that could derail me. Learning about food, parenting, coaching, running a podcast … all fit into different seasons for me, and that learning paid off whether or not you could see it in my bank account.&nbsp;I balance learning between different learning modalities — audio that I can walk with, coursework that I am in front of a computer to do, reading and writing.&nbsp;I keep a google sheet with all online material — name of course, link to sign-in page, username, password, expiration date. I check this spreadsheet before I buy something new, a trick I learned after buying my third Pinterest course. You may find another way to keep track of things, but I highly recommend organizing your learning material.&nbsp;I decide when I will learn the material. Sometimes I get something I cannot do immediately, and sometimes I am ready to go right away. I always decide on my own timeline, so I don’t feel behind.Once I learn it, I decide if (and when) I want to implement new ideas. I take notes by documenting to-dos, habits, and the most important thing. Just because you paid for a class or a book, doesn’t mean you have to do it. You might find something that doesn’t resonate or that one piece makes you say Yes and the rest falls away. Or you might realize that what you learned would be better implemented in another season. Documenting each lesson when you are learning...

“I believe that the holidays are a good opportunity to practice all the things we say we really want in our life.”&nbsp;How are you feeling about the holidays this year? I talk about holiday planning year after year, and every year is a little different.&nbsp;The holidays give us a chance to practice the things we say we really want in our lives: boundaries, going toward what we want instead of what we think we have to or are supposed to do, flexing our emotional muscle.&nbsp;This time of year is also a time to think about the upcoming year and what we really want—how we want to be at home, in our relationships, with our bodies, at work, in our business. It’s a time to dream, and at the same time, I found that the holidays have fought my dream.&nbsp;Do you want energy, but eat and drink to oblivion? And then feel the need to get your life back on January 1?&nbsp;Do you have big business goals to wrap up the year AND want to make magic for you kids who are home for two weeks? (and no plan to make either happen?)This is the time to take impeccable care of yourself. Yes, you. I know, you expect to take care of everyone else during the holidays, but it’s time to change that story. Your Best Holiday Yet is going to help you do that.&nbsp;We’re going to build a bridge between an amazing holiday season and your best year ever.&nbsp;Here in the U.S., Thanksgiving kicks off the holiday season, so this is a good time to start practicing, not me first, but me too.&nbsp;I’m sure you have a picture of a beautiful Thankgiving in your head. The people, the decor, the food … but how does that actually make you feel?Start by asking: How do I want to feel?&nbsp;Erase what you know about the holiday and start your planning with what would feel good? Think about who you want to be with, what you want to eat, and how you want the day to flow.&nbsp;I talk about exactly how I revamped my Thanksgiving years ago and the freedom and joy I felt on that day. And our holiday continues to evolve, changing year to year, but I have a framework that helps us stay focused on the feeling we want from the day.&nbsp;You can choose what you want to do and what you want to eat to make you feel fabulous.&nbsp;In this episode, I’m talking specifically about the U.S. Thanksgiving holiday, but there is a lot you can apply to other upcoming holidays. And because Thanksgiving focuses around food, I’ve made you a Thanksgiving food planner.&nbsp;Download your Thanksgiving Food Planner here.&nbsp;Looking for your food planner for December? Or some support in flexing your emotional muscles in the holiday season?&nbsp;Your Best Holiday Season Ever is coming up December 3, 4 and 5!!! In three afternoons — eastern time — we are going to get relaxed, re-energized and ready for the Holiday Season and 2022!I hope you will join us. As always this event is FREE. This time it is actually live!!!! I feel like we need as close to real connection as possible right now. This means our teachers will be teaching live, and you get to interact with them and an amazing community live.

You actually have to slow down and figure out who you want to be.&nbsp; –Michele JulianOn this episode of the PlanSimple Podcast, I’m really excited to talk with Michele Julian, a healing life coach and meditation teacher about tools for this time we are in now. It’s a really important time to pause and really listen to ourselves.&nbsp;If you’re feeling like life has been on pause and you’re ready to resume, you could think about it as a time to process what’s happened. You could use it as a time to ask: Why do I want to be doing this particular thing that I'm doing today? Is it something that's really helpful for me and my family? Or is this something I've just been programmed to do to think that I am supposed to be doing this?&nbsp;But beyond that, how do you process this experience and take care of yourself? One of the shifts is how you think about self-care. What happens when we make self-care non-negotiable? What happens when we turn to coaches and counselors to support us out of overwhelm and through grief and trauma?We talk about:&nbsp;Figuring out what your real, basic self-care isUsing a variety of tools—oracle decks, Journey dance, and more—to support yourselfA map to create more understanding in our physical, mental, and spiritual bodyJournaling through the moon cycleThe importance of really slowing down and beingGetting out of your monkey mindBIOMichele Julian is a healing life coach and meditation teacher. She works with clients to heal their body and soul from the inside out so they can live a life of power, presence, and purpose. She runs the Rise of the Goddess podcast and is the creator of the Julian Method. She helps clients find, nurture, honor, and embody the goddess they are, through One-on-One Coaching and group programs.&nbsp;LINKShttps://www.beingandbecoming.me/The Rise of the Goddess podcastDoable Changes from this episode:ASK QUESTIONS. There is no “normal” to go back to, so we need to look at what we are resuming, letting back in, or continuing to do. Try asking these questions for a week and see what you find out: Why do I want to be doing this particular thing that I'm doing today? Is it something that's really helpful for me and my family? Or is this something I've just been programmed to do to think that I am supposed to be doing this? BACK TO BASICS SELF-CARE. Forget getting nails done, massage, meditation. What are the real basic self-care actions you need? It could be as simple as taking a shower or eating a nourishing meal or getting outside. Pick something. Make it non-negotiable. Do it, and notice how it makes you feel. PAUSE. If everything is moving too fast, pause. Take a weekend, a day, an hour out of your schedule. Slow down. Get still. Let yourself feel what the last 18 months has been like for you. Notice how you feel and what you need right now. Notice what feels hard, what needs to change. Don’t worry about changing, just start by noticing.

You can control a lot of symptoms with fitness, nutrition, mindset, and self care. Are you going to cure menopause? No, we're all going to go through it, but you can feel better while going through menopause.&nbsp; –Shelly BurnsOn this episode of the PlanSimple Podcast, I’m so excited to talk with Shelly Burns, a chiropractor and 20-year veteran of the fitness and health industry, about something we don’t talk about enough—menopause and perimenopause. It’s really important for us to understand what’s going on with our bodies and to learn how to navigate this time in our lives.&nbsp;Shelly shares her own story of gaining weight, having increased anxiety, and having a doctor who didn’t help her. She found a new doctor and did some bloodwork and learned that her hormone levels were super low. Her doctor recommended a low dose of HRT, which made a huge difference in her daily life, from her relationship to her work and even not feeling like she was having a nervous breakdown. She had no idea what she was going through was perimenopause.Once she knew, she made changes to her workout and nutrition. She adjusted her mindset and worked on self-care. Twelve weeks later, she had lost the weight she gained and people noticed not just that but how she was showing up. They wanted what she had, so she created a blueprint to help people change. Because the first step is knowing what you are going through, and the second is accepting that you have to change your approach to your body.&nbsp;We talk about:&nbsp;Working with people (doctors, trainers, other wellness providers) who understand perimenopauseShifting workout focus to mobility and weights and ow weight gain in menopause can cause a spiral of other problemsChanging how you eat (different thing work for different people, but it’s probably different from what you’ve done)&nbsp;Working on mindset and not giving upAcupuncture and massage as tools to support you through menopauseWhat we don’t know and how important it is to talk about and have a community of women during this transitionBIOShelly Burns is a 20-year veteran in the Health and Fitness industry. She wants to help empower women with her experience, personal coaching, training style,and advice on how to maneuver perimenopause and menopause. Her stories and struggle during this difficult time has led to the creation of The FIT Menopause Blueprint™.&nbsp;Over the past few years, Shelly has helped 100's of women get their desired results in weight loss, energy level improvement, hormone balancing &amp; sleep quality improvement with her online program.She is very passionate about helping women with their journey physically, mentally and emotionally.&nbsp;LINKSManeuvering Menopause Summithttps://drshellyburns.com/https://www.menopause.org/Doable Changes from this episode:NOTICE WHAT’S HAPPENING. It’s easy to brush off symptoms of menopause on COVID or stress or life being too busy. It doesn’t help that we may have healthcare providers who dismiss what we

Anything that we do as parents is really fine, as long as we're being kind and loving.&nbsp; –Mia MoranOn this episode of the PlanSimple Podcast, I’m sharing 10 of the most important parenting concepts I’ve learned and implemented over the past 18 years. I’ve picked these up from different places — which I credit as I go. Some came easily and some took a while to figure out and untangle, but all of them have made a difference to me as a mother and to my family.Family dinner is non-negotiable.I got this one from my mom and dad. And while I focus a lot on food here, the concept of family dinner is not about food, but about the company and the connection it brings. Family dinner provides a connecting point at the end of the day and a landing pad for love. When you make family dinner a regular thing, it provides consistency when life may otherwise feel chaotic. It becomes part of the rhythm of your days.We don't have to "fix.”This concept started with my own&nbsp; intuition and got refined and solidified by my work with Kim John Payne. More recently this idea was backed by my conversation with Trace Bell. Often when we are trying to fix something, we are trying to fix something in our own past, and also trying to fix takes us away from really listening. Often what kids need is not for us to solve a problem or make something better, but to witness their experience. That can be done with listening eyes or questions. One tool that we use, usually at family dinner, is roses and thorns. Each person shares something good from their day, something hard from the day or something they are worried about tomorrow, and something they are looking forward to.You don’t have to go to every game.Right now after 18 months of missing things—games and performances and school events—we may feel like we should go to everything. It is great to go to a game or other event and be fully present, but it’s not always easy. Michael Thompson taught me that there is value in having a kid tell you about their experience, because you are present in a different way. I started going when I could really be present and listening to the amazing stories the rest of the time, full present at the dinner table. (Notice how the dinner table keeps popping up?)Talk about sex openly and early.&nbsp;Does talking about sex feel uncomfortable? Does it feel too early? You want to be the one your kids talk to about sex (and any of the hard things to talk about sex, our bodies, money, drugs, alcohol ... ). Dr. Sharon Maxwell said that if you haven’t told your kid about sex in second grade, you are too late. If you’re too late, don’t worry, I was too, but make a plan to talk and set yourself up as the established and trusted source.Hugs have power.A small but meaningful addition to my parenting tool box was delivered in a story by Danielle Laporte. I knew that hugs were important, but she talked about hugging her tween son for at least 20 seconds, and I thought that sounded like a looong hug. So I started counting and realized how much I was rushing hugs. A 20-second hug is one you can land in, unrushed, and be present.Self-care and adult time are essential.&nbsp;I grew up in the South in New Orleans where self-care was modeled in manicures, pedicures, getting hair done. My parents modeled the self-care of adult time. They’d take trips without us, go on dates, go to gatherings without kids. Later I learned what self-care really means. It can be cheaper and simpler than what I grew up with. It can be peeing instead of holding it in, working so

“Every spiritual journey is totally unique….Parents need to be comfortable with the fact that their kid's spirituality might look different from theirs.”–Trace BellOn this episode of the PlanSimple Podcast, I’m really excited to talk with Trace Bell about parenting and your kids’ spirituality. Trace is the son of renowned spiritual teacher and speaker, Rob Bell, who wrote Love Wins. Trace talks about the freedom he had to explore his own spirituality even when his father was a pastor and founder of a megachurch.&nbsp;Trace was never interested in organized religion, and never considered himself a Christian. His parents let him explore his own path and his own doorways into spirituality. He asked a lot of questions about infinity and his consciousness, and his parents encouraged his curiosity.&nbsp;He finds that a lot of parents are in a hard place: they don’t want to hand down the religion and religious structure they were given, but they do want to instill a deeper sense of spirituality in their kids. Some worry that if they don’t give kids the framework that their kids will go astray. His work helps parents figure it out.&nbsp;We talk about:&nbsp;Teaching kids spirituality through your own way of being and letting kids find their own doorways (even if that’s scary to you)Asking questions about your kids questionsWays to explore this process if you are part of a church or organized religion yourselfHow pushing spirituality on kids out of obligation or something inauthentic can turn kids offRituals, meditation, and creating body-spirit connectionTaking a new look at timeBIOTrace Bell is a spiritual teacher and consciousness guide. He is the son of author and teacher Rob Bell. Trace graduated from UCLA a year ago with a degree in political science and has spent the last year teaching with his father and working with people on their own spiritual journeys and personal evolution. On the Robcast Trace has talked about time, awareness, spiral dynamics and much more. Trace works with parents on how they can talk to their kids about spirituality in new ways and how they can parent from a spiritual perspective. Trace uses the psychological development model spiral dynamics to help people live a more whole, integrated and aligned life. It's been an incredible first year out of college for him and he is having so much fun getting to work with incredible people on their spirituality and development.LINKShttps://www.tracebelll.com/https://robbell.com/podcast/Doable Changes from this episode:KNOW YOUR OWN SPIRITUALITY. To teach your kids spirituality, start with what works for you. Where do you find your spirituality most open to you? Is it in a church or synagogue? Is it outside in nature? In a place where you are helping people? Show your kids what fills you with wonder or curiosity. Be open about where you are uncertain or struggle or have questions. Maybe journal on your concerns. What are you really worried about if you don’t pass on a framework that doesn’t feel authentic to you? ANSWER QUESTIONS WITH QUESTIONS. Instead of trying to have all the answers, try answering questions with questions. Acknowledge that a lot of the things kids may be curious about are things that humankind has grappled with for centuries. Not having all the answers is a way of nurturing curiosity and allowing kids to find their own...

“Easeful Motherhood is a practice of providing&nbsp; peace, so that our ‘children can become themselves.’” – by Mia, based on Sil’s definition of motheringMotherhood wasn’t meant to be a juggling act, yet many of us moms have had “too many balls in the air” since the day our kid was born —&nbsp; and then came the pandemic.The pandemic made a few things about mothering better, and a few things way harder.&nbsp;Whether or not you experienced it as a good break or the hardest stretch of mothering yet, it changed us.This fall is different from any other fall.&nbsp;Our kids are different people after living through the past 18 months.We are different, and maybe a bit weary.And with all the “different,” there is a huge&nbsp; opportunity to show up and support our kids, and ourselves, in a new way.This fall, as our kids head back to school and we navigate work and home, I would love to invite you into a new way to show up in your role as mom.This episode is a letter from me to you, mama — really from Sil and I to you.The short story is that you are invited to lean into a more easeful way for 6-weeks this fall with me and the AMAZING Sil Reynolds — who I literally think is the wisest mother mentor around.If you feel like you are always juggling…If you are feeling depleted or frustrated in your role as mama…If you are not sure if you are doing the mothering thing any differently than your mom, and you want to…If you have a kid who is REALLY struggling or going through a big life change…If you just want motherhood to be more easeful and a whole lot less stressful…If even ONE of these things is true, then you’ll want to read more orlisten in above ....Learn more and join us for Easeful Motherhood »

“We actually need grounded adults who have our back, no matter what.”&nbsp; –Eliza ReynoldsOn this episode of the PlanSimple Podcast, I’m really excited to talk with Eliza Reynolds, who co-wrote Mothering and Daughtering: Keeping Your Bond Strong Through the Teen Years with her mom Sil, who has also been on the podcast. Eliza has been coaching preteen and teen girls for 15 years and offers an amazing perspective to moms.&nbsp;Let’s start by talking about the preteen/teen period. So many of us are taught to dread it, to expect it to be awful, but Eliza flips that script, calling it the brilliant, fun, ferocious, intense pre-teen, and teenage years. And she thinks parents and kids need and deserve true, nonjudgmental support.We dig into peer-culture and toxic mean girls. You’ve probably learned that kids pull away from parents now, that they want to interact more with their peers, but there is a lot of toxic peer culture. Preteens and teens need you to hang in there with them — and they need to be part of communities with healthy peer culture.&nbsp;We talk about:&nbsp;Intentionally building community based on shared values and finding mentors for yourself as a parentHelping kids build relationships with other adults and getting involved with intergenerational mentorshipDealing with things that come up from your own preteen/teen yearsWhy resistance does not mean rejection&nbsp;Holding limits and boundaries and teaching kids how to take care of themselvesLetting go of trying to be a perfect parent and being a real oneBIOEliza Reynolds is the professional daughter with the inside scoop and a champion for preteen and teenage girls living full lives. An expert on mother-daughter relationships, she’s been coaching preteen and teen girls to connect with their mothers, and with themselves, since she was a teen herself.Together with her own mother, Sil, Eliza is the co-author of Mothering and Daughtering: Keeping Your Bond Strong Through the Teen Years, (she wrote the sassy side) and the co-host of We Thrive TV. The mother-daughter duo have taught sold-out workshops nation-wide for thousands of mothers and their preteen and teen daughters for the past 10 years.On her own, Eliza has her undergraduate degree from Brown University, was trained as a sex educator for Planned Parenthood, and was a consultant for Eve Ensler, (“Vagina Monologues,”) on her book for teenage girls: I Am an Emotional Creature.&nbsp;LINKS FOR BADASS GIRLS ACADEMYPARENT FREE Resource FROM ELIZA »&nbsp;BADASS ACADEMY APPLICATION » &nbsp;BADASS ACADEMY INFORMATION SESSION »&nbsp;OTHER LINKS FROM PODCASTMothering and Daughtering Audio BookEliza’s <a...

TK.—Mia MoranThis is one of three episodes of the PlanSimple Podcast about rethinking time. I’m continuing to explore my own ideas about time and sharing exercises that resonate with me and my FLOW 365 group about different aspects of time.&nbsp;You can catch up on the first episode about planning and the freedom it gives us (and the dreaming exercise I gave).&nbsp;You can catch up the second episode about realization time lives within us and a way to get grounded in time right now.&nbsp;In this, the third episode about time, we focus in on today. We’ve identified our big 5–10 year dream. We’ve looked at the remaining five months of the year. And now we’re zooming in even more.&nbsp;I talk about:&nbsp;How looking closely had time helps us loosen our grip on time and finding middle ground between being a prisoner to our schedule and detaching from timeGetting what we really want folded into our dayThe why behind the Today sheet, how recycling your Today sheets as a way of letting go of the day, and how to simplify this process even moreStarting with “What is going to move me forward today?”&nbsp;Being conscious and aware of how you spend your timeKeep coming back to Today if you get off track.&nbsp;(Today Sheet Image)Doable Change from this episode:FOCUS ON TODAY. For this exercise you need the Today sheet, linked above. This sheet, from the FLOW planner is a daily practice of acknowledging both the creative lists piece of planning and how that exists in time.&nbsp;The left side of the sheet is full of questions and lists. The right side is grounded in time from 6 AM to 11 PMSet your intention.List three things that will move you toward that intention. (This is about impact not about how much time it fills up.)Block out your time.Time track and take notes about what really happened at the end of the day.Note gratitude.&nbsp;USE A POST IT. A Post-it is a great way to simplify your Today process. Write what you are grateful for, write 3 things you are committed to doing, and what’s for dinner (because food nourishes us to accomplish the things that matter—and writing it down takes way a lot of the overthinking).&nbsp;SHARE. What’s on your Today sheet? Share your intention or your three things or your gratitude here or if you’re ready to share, but not with everyone, you can message me thereFLOW 365 is a time to lean into your best life, to dream, to plan, to do and find flow. And you may make big shifts in thinking—like some of the ideas I’ve been sharing about time—we get really practical. Our plans take into account what’s happen in our lives, what we want, and the steps we need to take.&nbsp;Here’s what a week in FLOW looks like:Monday calls—Everyone gets a chance to share your three big rocks—the most important things, the things that are moving you toward your 5–10 year vision. They may not be the most time consuming things, but they are the things you need to be intentional about.&nbsp;Fridays we have a big group planning call. I lead with a reflection about time or what’s been coming up over the week. We get...

“We do not live within time, time lives within us.” — Rob BellThis is two of three episodes of the PlanSimple Podcast about rethinking time. I’m doing my own deep exploration of time and working through it in FLOW365 and sharing my thoughts here even as they evolved.&nbsp;You can catch up on the first episode about planning and the freedom it gives us (and the dreaming exercise I gave) here.&nbsp;&nbsp;In this, the second episode about time, we focus on the idea that we do not live within time, time lives within us. We continue to loosen the grip time has on us—in our whole lives or in some aspect of our life. And we have to remember that we can’t bring the past or future into the present except by the stories we tell ourselves.&nbsp;I lead with the exercise (see below) and talk about:&nbsp;How time feels different right now and a way to start grounding in time (without getting stuck in it)Rituals and systems that may need to be adjusted as we move into a new seasonNoticing the urge to do everything all at once right now, look at where things should actually happen based on the energy of each monthMoving back and forth between a creative list and timeHow mapping our dreams helps us avoid panicking about time — instead of OMG there are only five months left in 2015, we can relax into those five monthsGetting out of a scarcity mindset about timeLINKShttps://robbell.podbean.com/e/time-in-us/ExerciseLANDING IN TIME. For this exercise you need a month at a glance calendar for the rest of the months of 2021 (August–December) and some colored pens. You can use a paper one if you have one or print one from online. Lay out the months in front of you on the floor or a table. Ask what does August mean to me? What does September mean? Do this for all the months.&nbsp;Open up your planner or digital calendar, scan through your emails… What do you have coming up? Kids going back to school, holidays, business launches … just start to mentally gather it.Start marking things up — here’s where we are on vacation, here’s where kids start school, here’s the transition into new routines, here’s a new planner going out into the world …&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Notice the energy around each month and what naturally works into the blocks of time.SHARE YOUR AHAS. What did you learn about time? Where do you feel like you’ve landed?&nbsp; Share here or if you’re ready to share, but not with everyone, you can message me there or send an email.GET READY FOR STEP 3. This is the second episode of three about time. Take time to dream, do this exercise about landing in time and then come back to find out what’s next. FLOW365 is a time to lean into your life, to dream, to plan, to do and find flow. We work with the different cycles and seasons of our lives and move with intention toward big dreams. It’s amazing work to do in a community of committed women.&nbsp;This is the last time I anticipate running a 90-day session of FLOW and the last time I run it at this price. Are you ready to get in FLOW, ready to...

“Planning is a gift from our past self to our future self so that we can receive the gift in the now — and BE in the now.” – MiaI have been thinking a lot about time the past few months — in an effort to understand why time felt different during the at-home phase of the pandemic and how we can keep the good parts going — with my journal, in the early mornings, at the beach, and between client calls.&nbsp;I pressed the record button on three episodes last week. This is not “perfectly” flushed out content, BUT it is very relevant as we head out of the rhythm of the last 18 months and into the rhythm of fall (and the different kind of uncertainty it brings). Each episode has some ideas —they are a weaving of the FLOW planning process as you may have come to know it mixed with some new ideas that are an updated way for me to talk about time while also older than you and I — and each episode has a planning exercise to move you forward.In this first episode, I talk about being in the now. I have found that obsessing about the future and wallowing in the past can muddy the “now moment.”&nbsp;My antidote to this is a plan.&nbsp;Planning creates a container for us to land in our dreams and helps us loosen our grasp on time. So in a way planning gives us freedom. — even though it may seem like the opposite.&nbsp;When we try to hold time too tight, we can’t move forward... and this stuckness leads to the feeling of overwhelm.Right now many of us are holding on to time very tightly — well because we may feel like we just lost a year and then some.Right now many women are experiencing more overwhelm than ever.Side note. There are reasons to process the past and dream of the future, in fact that’s what this episode is about, we just don’t want to get stuck there in an effort to avoid the present.Listen in to hear all the nuggets and then do the exercise below (also explained on the episode).EXERCISECREATE A VISION. Make time and space to dream and to write down your dream. Don’t get locked into how things are supposed to be, the pandemic, the kids' ages, your current living arrangement, or the fact you need more money. Just ask yourself, “How do I want my life to feel? What does that look like with work, home, vacations, health, energy, relationships?Keep it simple and find small chunks of time to do this exercise. Schedule three 15 minute dream sessions. I love doing this right before bed or first thing in the morning.Create the physical space to dream. Light a candle to create an intentional space, play music that brings you joy, and find a notebook or paper that feels special. Or clean off your bedside table and put a notebook, favorite pen, and some special objects by your bed. Ask the question “What am I trying to create in my life?” before you go to bed.&nbsp;If you get stuck… Focus on a time 5–10 years from now, enough you get out of whatever is making you feel stuck right now. Free yourself of all limiting beliefs by casting a dream that has possibility because it is in&nbsp; 10 years.SHARE YOUR VISION. Tell us what your vision is! Share here or if you’re ready to share, but not with everyone, you can DM me there too or just send an email!GET READY FOR STEP 2. This is the first episode of three about time. First make time to dream, then come back to find out what’s next. You are invited into FLOW365 if bringing this dream into reality is something you would love some structure and support with.FLOW365 is all about bringing our dreams to reality, through planning, leaning into one thing, and creating flow between different areas of our life. During our FLOW365 Retreat

I love the consent of anti-racism because it's not just choices, but it's action. –Brandyn CampbellOn this episode of the PlanSimple Podcast, I’m really excited to talk with Brandyn Campbell, a consultant who helps companies build and articulate their commitment to racial justice. That means building inclusive environments and fleshing out their values and how those can align with being anti-racist.&nbsp;This is not an easy conversation. I’ve realized over the past year ways that I am not anti-racist, ways I am not inclusive. There is a part of me that worries I could make a mistake, say the wrong thing to Brandyn in this conversation, or others. I know I am not alone in this fear, but it’s really important to have these conversations as part of change.&nbsp;We talk about putting this into practice in our businesses. Brandyn says it can be easier for small business or solopreneurs because there are fewer layers of politics to navigate. It starts with identifying core values.&nbsp;We talk about:&nbsp;How to handle making mistakes and how to use them to move forwardWays to identify core values or brand values, decisions to make based on your values and how that can be hard in the short term, and the power of being values aligned and how it sets you apart from your competitionAspirational values and steps we take that move us further into alignment with our values (we talk specifically about being inclusive as a value)&nbsp;Little steps you can take, like buying books from a Black-owned independent bookstore instead of AmazonRemembering that actions, like pointing out to an event organizer that their panel should be more diverse, don’t have to be a big controversyTalking with our kids about racism and also setting and living values as a familyBIOBrandyn Campbell combines her passions for communications and diversity to help businesses build and articulate their commitment to racial justice. The founder of Brandyn Campbell Communications, she draws on 15 years of experience providing training and strategy on multiculturalism and cultural competence. Brandyn has worked with clients around the world to provide actionable solutions to infuse diversity, equity, and inclusion throughout their communications and cultures. Brandyn lives in suburban Philadelphia and loves reading, laughing, music, hiking, and going on adventures with her two children.LINKSwww.brandyncampbell.comhttps://www.instagram.com/brandyncampbellcomms/Doable Changes from this episode:PRACTICE MAKING MISTAKES. Making mistakes is part of learning and change. Practice not getting defensive when you get called out or called in. Practice saying, “I didn’t know that. Thank you for telling me.” IDENTIFY CORE VALUES. Journal about your core values. Think about this as an internal exercise, not something you will put on your website. Just define for yourself what you believe and why. You can choose to make these public, but doing it as a private exercise takes away the pressure to find the right words and lets you focus on the belief.PICK ONE SMALL WAY TO LIVE YOUR VALUES. We discussed some of the ways we can live our values. It...

If you can turn and look at any spot in your home and feel good about yourself, then your home is giving you good feedback.&nbsp; –Moni CastanedaOn this episode of the PlanSimple Podcast, I’m really excited to talk with Moni Castaneda, about Feng Shui and how to set up our homes so that we can be more relaxed, more productive and get along with others better. If you do a lot of tidying and decluttering, we’re going to take a step back here to what comes before that — and the beauty and energy of it!We talk about the two things we avoid: the things we really should be doing but don’t want to do and the things we would love to do but deprive ourselves from doing because of the thing we think we should do. So we talk about permission and what we learn and what we do for others.&nbsp;Moni shares some of the nine principles of transformations people need to go through and then connects those to things we can do in the home to make change.&nbsp;We talk about:&nbsp;Pouring a lot of love and energy into our kids and how to shift that as they grow or have even moved out on their ownLiving a life of strategy, balance, and not wearing yourself outHarmonizing the elements of your lifeChanging the language you use to bring about changeHow windows, mirrors, and artwork reflect our relationships&nbsp;The way changes in the home support the transformation of us as peopleBIOMoni Castaneda is a Feng Shui Consultant, Speaker and Author. Feng Shui is the ancient Asian art that teaches us how to live in harmony with our surroundings. Moni has integrated modern Western architecture (for which she trained) with ancient Feng Shui knowledge to create the Nine Steps to Feng Shui® System, a step-by-step method to study and practice this art. With this method, Moni helps clients turn their current homes into dream homes, where they may live happy lives and realize their full potential.LINKShttps://www.ninestepstofengshui.com/@fengshuiforusDoable Changes from this episode:FIND YOUR BEAUTY. Moni says that it’s amazing how beauty transforms clutter. So start with beauty. She gives the example of having a beautiful couch that is always covered with stuff so you can’t see it. Clear the stuff. Look around your house for things that are already beautiful. How can you make the beauty shine? It might mean putting things away or clearing things or changing things (maybe using a basket instead of a plastic bin)? But instead of looking at the clutter, look at bringing out the beauty of one thing.&nbsp;CHANGE YOUR WORDS. Our words have power, and when we keep using negative language it impacts our lives. Start by noticing your negative language, things like I’m so disorganized or I’m a terrible mother because the toys aren’t picked up. Start eliminating negative language or bringing in more positive language.&nbsp;START WITH WHAT CLICKS. Journal on the ideas Moni talks about—different kinds of transformation, the relationship between home and ourselves, the idea of beauty, whatever else you heard. What really stands out for you? Why is it...

“If you don’t get out there and define yourself, you’ll be quickly and inaccurately defined by others.”&nbsp; ― Michelle ObamaThe past year was no joke. We became teachers that were never trained to teach, were asked to get the same quantity of work completed with more consistent interruption, and many of us were simultaneously surrounded by kids, family and community members in crisis.&nbsp;We rolled up our sleeves and we got to work. There may have been pieces of our new normal that almost seemed better — way less driving, less transitions, a slower calmer pace, Zoom calls with grandmas and aunties, a clarity of what matters most. But there were also pieces that were really hard — being far away from loved ones, kids bouncing off walls, masks, no alone time, so much cooking, stressful and time-consuming grocery runs, sickness, tight money. It was a bit different for each one of us, but it was easy for no mom.And now, as the world opens back up and we release kids back into their worlds of elementary school, middle school, high school or even college, I am hoping we can all slow down enough to remember who we have become.Camp covers 5 themes — body, presence, money, motherhood and playCamp offers us some tools, some practice, some community to navigate these areas.&nbsp;It is virtual, but designed to be more than you stuck in front of a computer.&nbsp;You will move, plan and take action.You will rest, reset and flow — which is what we need now more than ever!If you upgrade, we also will give you audios, so you can listen from your phone for the rest of summer and into fall… It’s all content that you will want to dive into.My dream would be for you to gather a group of friends and do this together!&nbsp;Here is a listing of the CAMP offerings!Monday, July 12 – Friday, July 16Live classes will be so FUN live, but will also be posted as the finish, and the recording will be up for 24 hours….Monday: BODY10 AM ET— Meal Planning for Your Week with Mia1 PM ET — Amazing Salads with Tess Masters3 PM ET — Q and A with TaraYou schedule your time…All About Hormones with Dr. Anna CabecaNavigating the Healthcare Sysytem with Kyana BrathwaiteCravings with with Jennifer PhilipsPilates with Tara FredericksonJourneyDance with Toni BerginsA Meditation with Heather DresselKitchen Tools with Mary LummerdingTuesday: PRESENCE10 AM ET— Sacred Circle with Julie Hannon12 PM ET— JourneyDance&nbsp; with Toni Bergins&nbsp;3 PM ET — 90-Minute Get-Something-Done Session with MiaYou schedule your time…The Enneagram with Christina GranahanBeing Present in Your Home with Moni CastanedaIntention and Candles with Prsha CalmersWriting your spiritual stories with Becky Sims and Shuana’h FueganWednesday: MONEY10 AM ET — Create Two Weeks of Social Media with Christine McShane12 PM ET&nbsp; — Your Money Vibe with Jackie Woodside4 PM ET — Create a Budget with Shay McMillanYou schedule your time…VisionMaker...

Tapping gives a regimented way to process negative emotions. And then you feel amazing afterwards.&nbsp; –Jill WenerOn this episode of the PlanSimple Podcast, I’m really excited to talk with Jill Wener, the meditating doctor. Facing stress and burnout herself, Jill found mediation. She overcame her initial skepticism and learned the science behind Conscious Health Mediation. In 2017, she learned another technique—Emotional Freedom Technique, also known as EFT or tapping—that helped her overcome limiting beliefs.We talk about really feeling your emotions and giving ourselves permission to have more positive feelings. Along with this Jill talks about reframing thoughts, so that we are focusing on what we want to grow. Tapping becomes a modality for processing your emotions.&nbsp;Jill briefly explains how tapping works: You say things out loud as you tap on different points on your face and chest. And then you can embody that feeling and sit in it and allow it and embrace it. Then you allow it to pass and to integrate and shift. Then there is a cognitive shift. And you feel amazing after.&nbsp;We talk about:&nbsp;How flexible and adaptive tapping is —&nbsp;and how easy it is to startLearning tools that you can use on your own (they may take time and practice, but you can get ongoing benefits on your own)Meditation and how it perks you up better than StarbucksMediation being more preventative, while tapping is more like a spot cleanerSeeing negative emotions as a giftTapping with your kidsTapping is one of those tools that can bend time, but making you feel amazing in a short time and helping you release negative thoughts and emotions getting in your way. Jill will walk us through tapping during CAMP!&nbsp;Are you signed up yet? Do that now so you have time to plan your amazing week. https://plansimple.com/campBIOAfter 10+ years practicing Internal Medicine in a busy urban hospital, Jill knows firsthand what severe stress and burnout feel like. In the midst of her own emotional turmoil, she was introduced to Conscious Health Meditation, and it had a profound effect on her well-being. Due to her medical background, Jill was initially skeptical of spiritual practices. However, as she learned the science behind Conscious Health Meditation, she embraced the training and marveled at the results of her efforts. The only Conscious Health (also known as Vedic) Meditation instructor in Georgia, Jill completed her training in Rishikesh, India in April, 2016.&nbsp;Jill strongly believes that there is no 'quick fix'; no singular technique can address all of the physical and emotional challenges of today's society. When she discovered the evidence-based technique of tapping (also called the Emotional Freedom Technique or EFT) at a conference for women physicians in 2017 and began using it herself, she was amazed at how well it complemented her meditation practice and helped her to let go of long-held limiting beliefs. She became a tapping practitioner in 2019, and finds tremendous joy facilitating incredible growth and benefits with her tapping clients.&nbsp;A nationally-renowned expert in physician wellness, Jill has published several articles on KevinMD, led physician wellness programs around the country, and lectured at the national level on stress and the benefits of meditation and tapping. She has been interviewed on multiple TV and radio shows as well as podcasts (in the...

I want to create a marriage where we're both growing and where we speak the same language. –Sarah JenksOn this episode of the PlanSimple Podcast, I’m really excited to talk with my good friend Sarah Jenks again! Sarah has been in the personal development space, empowering women around their bodies and spirituality and empowerment and feminism for 12 years. Today, we’re talking about marriage.&nbsp;Sarah discusses her fear of outgrowing her husband because of the personal development work she was doing, while he was staying stuck. She dispels the myth that she could do all the work for both of them. In talking about the need for both partners to do inner work and work on their marriage, she explains its not just about the marriage but also about not undoing all the inner work women do for themselves.&nbsp;We talk about an imbalance of money and how that affects the dynamic in a couple along with other antiquated ideas about marriage that people often get stuck in.We talk about:&nbsp;Rethinking how we think about money, including spending and who has the right to itOur partner not being the problem, the marriage being the problemCreating new agreements and dynamics and standards for how you show up with each other in your marriageWhy both partners need to be invested at the beginning of a marriage courseDifferent ways to talk about wanting to do this marriage workHow conflict shows up in our other relationships and our bodiesBIOSarah Jenks is the mother of three, a woman who has struggled with body image and lack of direction, and someone who knows what it’s like to feel flat, overwhelmed, frumpy and exhausted. Through her own transformation and years of study in the Sacred Feminine, emotional eating and life coaching, she has been guiding thousands of women for over 10 years through the process of remembering their brilliance and their unique mission in this lifetime.LINKShttps://sarahjenks.com/Living in Your Box with Sarah JenksIt Only Takes One with Stacey MartinoDoable Changes from this episode:ADDRESS “I CAN’T AFFORD IT.” If you find yourself saying, you can’t afford something that might shift your personal experience, like working on your marriage or getting a babysitter so you can have conversations, look at where you are spending money. Start with a list of recent purchases and monthly expenses. Consider whether you could afford something that could make a real difference in your life.RETHINK WHO MAKES MONEY. If you fall into the paradigm of one person making the money and thus having control over the money. Start to factor in the value of the work done by the partner who makes less or no money. Start to factor in how taking care of the kids, driving them to school, being home at night with them helps the other person make money. Start to shift the paradigm. SAY WHAT YOU NEED. If you are unhappy in your marriage, if you want to work toward change, say how you feel and what you need. Sarah talks about...

The more that we do this, the more I realize it's just a matter of how you reach the people that want what you have.–Dan MorrisOn this episode of the PlanSimple Podcast, I’m really excited to talk with Dan Morris, one of the founders of BC Stack, the ultimate A-Z Resource on what’s working in today's digital marketing, bundled together for an amazing price. I love the way BC Stack helps entrepreneurs in so many ways. If you are already running an online business or thinking about starting one, you’re going to want to hear more about this.In addition to a thriving entrepreneurial business, Dan has 11 kids, yes, eleven. We talk about parenting and the things he learned to do for his kids. We also talk about how he's adopted simple living and less stuff—plus selling with his kids.&nbsp;I’ve talked to Dan’s wife and co-founder of BC Stack, Rachel Martin, about motherhood previously on the podcast. Now it’s Dan’s turn. Join us as we dive into online business entrepreneurship.We talk about:&nbsp;Being a single dad and rethinking division of laborNot wanting to go back to a job or trying to make entrepreneurship work after last year, and how Dan got into online business as the result of a recessionUsing a hub and spoke format online in different kinds of business and building an audience with a free offerHow they started BC Stack and how they avoid freebie seekersThe win-win-win of BC Stack for entrepreneursTools for finding good business ideas and getting things doneBIOCEO of Audience Industries and BC Stack. Dan also runs the Tracing The Path Podcast, a series of stories from the 20th Century in the style of Paul Harvey and Charles Kuralt.LINKSGrab your copy of BC StackThe Brave Art of Motherhood with Rachel MartinJoin us for Camp!Doable Changes from this episode:TRY BC STACK. This one is time sensitive because it only happens once a year, but check it out. There is SO much value in there for $47 if you are starting an online business or trying to grow one you’ve already created. (Plus you get a new course we created now!) KNOW YOUR TENDENCIES. Are you like Dan? Do you follow the path of least resistance? Do you put off things because you don’t know how to do them or think they’ll take a long time to do or learn. Start by noticing your tendencies. Then see if you can find a fix or workaround—could you hire somebody to do something? Take a course (maybe in BC Stack)? Just try it and maybe see it’s not that hard?CREATE A SYSTEM. It could be meals and shopping. It could be a “do the thing you don’t want to do” system. Set it up so you don’t have to think about it.&nbsp;DO SOMETHING YOUR PARTNER USUALLY DOES. Really see what it is like to be in their shoes. If you have never taken out the trash, be on trash duty. If you never make dinner on Friday night then make dinner on Friday night.

You have to make sure that your spending plan and your savings plan match your personal beliefs and values.&nbsp; –Shay BudgetsOn this episode of the PlanSimple Podcast, I’m really excited to talk with Shay about a topic that isn’t sexy and hasn’t always been interesting to me, but that I think is really important—budgeting. Talking about money is a little taboo, but so important.&nbsp;We talk about how most of us don’t learn about money or budgeting. And because most people are so uncomfortable talking about it, we don’t learn about money or budgeting. That really needs to change. Getting comfortable with our money stories and knowing where our money is going is so important to feeling in flow.&nbsp;Shay’s going to teach us to create a budget at Camp—and you might be thinking, that’s not what I want to do in the middle of the summer, but doing this work together can be truly nurturing, an act of self-care.&nbsp;We talk about:&nbsp;How making and sticking to a budget is a lot more than mathFlip-flopping the idea of buying on credit and paying off with saving up to buy with cashPatience and gratitude in money workFocusing on permission rather than restrictionOvercompensating and other reasons for spendingConnecting our thoughts and intentions with our actions and valuesBIOShay McMillan is a wife, full-time employee, business owner, social media influencer, planner, goal setting expert, organizer, budget coach and more.&nbsp;She is determined to create and lead a life that she absolutely loves and enjoys. She currently works in a helping profession and thoroughly enjoys her work. However, she feel she has a duty to do more – to help more. That’s where her social media influencer career comes in. She created a budget-centered YouTube channel in 2017 and then created other social media accounts too.&nbsp;While her financial freedom journey is going relatively well, she also includes everyday, real-life struggles and successes, that impact her financial situation.&nbsp;Shay’s current obsessions include her husband, budgeting, planning, organizing and decorating/furnishing her new house and her new pup. You can expect to see a ton of each on all of her social media profiles.LINKSShay Budgets on YouTube@shaybudges on InstagramShay’s Facebook pagehttps://www.shaybudgets.com/Doable Changes from this episode:PRACTICE GRATITUDE. Recognizing and appreciating what you have is a piece of the “money work.”&nbsp; Make a list of things you have that you are grateful for. PRACTICE PATIENCE &amp; SAVING. Choose one thing that you want but do not need right now. Practice putting aside money each month for that thing. You could even calculate how much more you would spend if you bought it on credit now and paid the same amount you would save to pay it off. CONNECT TO YOUR VALUES. Connecting to values can help you figure out where you want to spend money —&nbsp;and where you don’t. Just because...

The beautiful thing is relationships really only ever take one person to shift things. –Stacey MartinoOn this episode of the PlanSimple Podcast, I’m really excited to talk with Stacey Martino about relationships. She has had such a powerful impact on me and my family. What would happen if you focused 90 days on your relationship? That’s what we are here to find out.&nbsp;The result that comes from focusing on relationships is the higher version of yourself, more peace within, and a real level of authentic happiness that you feel during the day. When you think about your partner, your children, what you're creating … when you think about the legacy that you're leaving with them and how you are a role model for your kids, when you think about the passion that you have with your partner and how that fuels you up, you feel rock solid, unshakeable, fueled up. The version of you is happier than you even thought possible.&nbsp;We talk about the kerfuffles and struggles of daily life. When we are in these places, we get stuck on asking: How could we make this better? How can I get them to change or finally listen to me? Stacey suggests switching focus: What’s working? How can I elevate our relationship so that we reduce struggle in a way that feels good? This isn’t about pleasing everybody, but it is a shift in how we think and approach things.&nbsp;We talk about:&nbsp;Working on your relationship even when things don’t feel that badHow you can do the work on your ownThe idea that your response to someone is always causing the next reaction in a cycle&nbsp;Learning to understand the differences in how you and your partner are wired (understanding how your kids are wired helps too)Taking the time to learn and rethink so you have more productive time and energy with your familyRemoving judgment and seeing the world with more appreciationBIOStacey and Paul Martino have proven that it only takes ONE partner to transform a relationship... ANY relationship!The Martino’s are on a mission to empower people to get the Unshakeable Love and Unleashed Passion they want in their relationship... even if their partner REFUSES to change!Stacey and Paul, are the creators of Relationship Development®️ and their 8-Step Relationship Transformation System®️. Through their strategic coaching, online programs and sold-out live events, Stacey and Paul have helped save thousands of marriages around the world (by working with only one spouse).While the divorce rate averaging 50 – 70% and couple’s work resulting in about an 80% divorce rate... the Martino’s RelationshipU program results in a 1% Divorce rate and a 99% SUCCESS rate over the last six years.Those amazing results are unheard of! And that’s because the Martino’s have cracked the code on relationship with their Relationship Development methodology.Stacey and Paul have created hundreds of proven tools to empower real people to reclaim their happiness and create a transformation, even in relationships that looked hopeless.The Martino’s are changing the way relationship is done®️!LINKShttps://relationshipdevelopment.org/Rock Solid Synergy with Stacey Martino&nbsp;Doable Changes from this...

“ Yoga was one of the only places I didn't feel like I had to be an overachiever. ”– Linda Wells&nbsp;On this episode of the PlanSimple Podcast, I’m so excited to talk with The Wellness Warrior Linda Wells. Linda is a yoga teacher who believes wellness is your birthright and is on a mission to create a wellness rebellion. She uses yoga to help students develop resilience.&nbsp;&nbsp;Linda says that yoga found her in the most stressful times of her life, even when she didn’t know it was yoga. As a young adult, trying to find her way, she discovered Virupa yoga, a kind of restorative yoga that taught her to sleep. She didn’t practice yoga for a while, but rediscovered it with Leslie Salmon Jones. She loved the energy of Afro flow yoga and realized she could become a yoga teacher and wellness coach.&nbsp;&nbsp;Although yoga has been part of my journey for about 20 years, I’ve never had an in depth conversation about it on the podcast, until now. In part that is a sense of privilege related to yoga. I felt like I was sneaking off to 90-minute yoga classes when I should have been mothering or working. We unpack that idea and how yoga can be more accessible&nbsp;We talk about:&nbsp;making yoga accessible for different bodies, abilities, and time and financial availabilityteaching love, kindness, and compassion (including to yourself)befriending your body despite what dominant culture tries to tell and sell youpracticing so you can age gracefullyyoga as a quest to trust yourselfchecking assumptions about race, body size, wellness, and who can do yogaBIOLinda N. Wells, M.Ed., E-RYT 500 is The Wellness Warrior. Her mission is to create a wellness rebellion by teaching people how to assert personal agency by reclaiming themselves through adaptable yoga. Recognizing that stress may be an unavoidable part of our lives, Linda draws upon her in-depth study to help her students develop resilience in the face of modern life demands.&nbsp;Linda is certified to teach yoga at the 500-hour level. She holds multiple training certificates, including Trauma-informed yoga for youth and teens, Accessible Yoga for people with disabilities, living with chronic pain, and larger bodies. She teaches in various settings, from Boston and Brookline Public Schools, studios, to her highly-attended summer outdoor series, to universities and notable appearances in New England.&nbsp; Linda's formal education includes an M.Ed. specializing in Curriculum and Instruction from Lesley University in Cambridge, MA, and BA in Political Science and Economics from Temple University in Philadelphia, PA. Linda is also a trainer for Resilient Schools and Youth with the Benson Henry Institute for Mind-Body Medicine. Additional certifications include The Institute of Nonprofit Management from Boston University and Reiki Usui Level 2. She is an alum of Northeastern University Community Enrichment Fellows, Citizen Schools Teaching Fellowship and the South End/Lower Roxbury Youth Workers Alliance Steering Committee.&nbsp;LINKShttps://www.lindawellnesswarrior.com/&nbsp;MENTIONED LINKhttps://melissawest.com/<a...

Health is a direct reflection of self-love and self-esteem. –Tess Masters&nbsp;On this episode of the Plan Simple Podcast, I’m really excited to talk to my friend Tess Masters about using food to feel really good.&nbsp;&nbsp;If you’ve been around for a while, you know that changing food changed my life. It’s really how I started on my journey years ago. I had things really dialed in … and then I hit 45 and I found myself moody and hormonal. I thought maybe this was just how I was supposed to be, but I didn’t like it. Tess convinced me there was a new level, a new food place for me where I could feel good again. And she was right.&nbsp;&nbsp;Tess’s program the Skinny 60 helped me right away. It wasn’t a lot of “new” stuff. It was nuances of what I knew. It was putting together different strategies in different ways. As Tess said, it’s “finding the perfect blend of those strategies and of those foods for you and your needs at this time.” Our bodies change, and understanding what you need, now, makes a difference!&nbsp;&nbsp;We talk about:&nbsp;The importance of gathering information as a our needs, our hormones, our stress levels, and other things changeBetter markers than weight, like digestion, energy throughout the day, sleep patterns, how your skin looksThe importance of a digestive tune upMaking truly sustainable changes focused on balance and feeling better and loving the food you are eatingFour principles: priming your digestion, nourishing yourself with balanced nutrition, pacing what you eat throughout the day and your exercise, and restoringCooking as a gift to yourself and your familyBIOTess Masters is an actor, lifestyle personality, and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend. She is also the creator of The Decadent Detox™ cleanses and Skinny60™ weight loss program. You can find hundreds of easy recipes at theblendergirl.com.Tess and her delicious healthy food have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Cosmopolitan, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home &amp; Family, WGN, and many others.Away from the blender, Tess enjoys a diverse performance career. She has toured internationally with acclaimed theater productions, worked in film and TV, and lent her voice to commercial campaigns, audiobooks, and popular video game characters. She lives in Los Angeles.&nbsp;LINKSTess’s program: Skinny60™ &nbsp;(If you sign up through this link, you also get to plan with Mia)Theblendergirl.comBooksThe Blender Girl<a href="https://www.amazon.com/Blender-Girl-Smoothies-Gluten-Free-Paleo-Friendly/dp/1607748932/" rel="noopener noreferrer"...

What if we met our children with this kind of wonder of who are you and how can I help you become that person? – Sil Reynolds&nbsp;On this episode of the Plan Simple Podcast, I’m really excited to talk with mothering and mothering expert, Sil Reynolds. Sil is the co-author with her daughter, Eliza Reynolds, of Mothering and Daughtering: Keeping Your Bond Strong Through the Teen Years.&nbsp;&nbsp;The teen/tween years can be a confusing mothering time, especially because we get the message that this is a time of freedom for us as mothers. It’s way different than the early years, but many of us find it’s a time we really need, and want, to be there for our kids — yet society can make us feel like this is helicopter parenting. Sil is full of wisdom and experience about this time in our mothering experience, and I am so grateful to call her a mentor and teacher myself.&nbsp;&nbsp;Sil and her daughter created a way of mother-daughtering during adolescence that's invigorating instead of draining. Teen girls get such a bad rap, but Sil calls them oracles because they’re so in touch with another way of seeing.&nbsp;Here’s some of what we talk about on this episode:&nbsp;Helping our kids become the person they are, not the one we want them to be and how life-giving it is to meet your kid on the level of the soulUnderstanding that you are an expert in mothering your childReally being involved in your tween/teen’s life and letting them rely on youSlowing down and practicing hearing and following your intuitionHow there will be ruptures, misunderstandings, mistakes, arguments and the important thing is not to avoid them but to repair themThe difference between mothering and parentingThe importance of having a circle of other mothers supporting you&nbsp;BIOSil Reynolds is a mother and a mothering expert. She is the co-author, with her daughter Eliza, of Mothering and Daughtering: Keeping Your Bond Strong Through the Teen Years. For fifteen years, the mother-daughter duo taught workshops for thousands of mothers and their preteen and teen daughters.&nbsp;Sil brings 40 years as a Family Nurse Practitioner and psychotherapist to her current work as a one-on-one mother-daughter coach. She was a senior student of the renowned Jungian author and analyst Marion Woodman. As a specialist in eating disorders and body image, she’s taught Geneen Roth’s Breaking Free from Emotional Eating workshops. She’s taught at Multiversity, and the Esalen, Omega, and Kripalu Institutes. But the crown jewel in her resume is, of course, her now 30 year-old daughter Eliza. Fun fact: Sil brought the first yoga class ever to Brown University as an undergrad, as Eliza calls it, this = awesome hippie lady status. Find out more and learn how to turn conflict into open-hearted connection at&nbsp;motheringanddaughtering.com.&nbsp;LINKSSil’s Site: Motheringanddaughtering.comThe Book&nbsp;Eliza’s Program for Teens: <a href="https://badassgirls.me/"...

On this episode of the Plan Simple Podcast, I’m really excited to talk with Kim John Payne about simple parenting. His work was some of the most important parenting work I did early on and I feel the benefits every day.As parents, we want to provide for and protect our children, and yet we see them being subject to a pace of life and stresses that very few of us adults ever had to cope with. We want to change something, do something, but also keep our life on the rails. If you have kids and want to add more ease and rhythm to your day, this is a great place to start.&nbsp;Simplicity Parenting is not about adopting a specific parenting philosophy or a long list of all the things you have to do. Instead, it is an invitation to do less. It can feel hard to go against the grain, against all the voices that seem so loud, but really you can make some big changes with little steps.&nbsp;We talk about:&nbsp;Decluttering spaces and how it leads to a sense of spaciousness + setting up a toy libraryHaving rituals for different parts of the day (e.g., bedtime, mealtimes …) and how they can grow with you kidsUsing rhythms to keep things “normal” when something unexpected (like a loss in the family) happens or to get back on track when you get off (say over the holidays)Simplifying schedules and giving kids time for decompression and creativity&nbsp;Filtering adult conversation and informationSetting boundaries around screens to allow for more time for creativity and connection with people, nature, and family.BIOKim John Payne is a best-selling author of Simplicity Parenting©, consultant, Director of the Simplicity Project, and Founding Director of The Center for Social Sustainability.&nbsp;Kim John Payne, M.ED, has been a school counselor, adult educator, consultant, researcher, educator and a private family counselor for twenty-seven years. He consults with schools worldwide and has written several books that have been translated into 27 languages. He has appeared frequently on television including ABC, NBC, CBS, Fox; on radio with the BBC, Sirius/XM, CBC &amp; NPR and in print including being featured in Time Magazine, Chicago Tribune, Parenting, Mothering, Times Union and the LA Times.Kim strives to deepen understanding and give practical tools for life that arise out of the burning social issues of our time. He lives on a farm in Ashfield, Massachusetts with his wife and two children.&nbsp;LINKSCollect, Connect, Then Direct with Kim John PayneWords of Wisdom from Kim John Payne&nbsp;Doable Changes from this episode:DECLUTTER ONE THING. Decluttering can feel daunting if you try to tackle your whole house at once, so start with one thing. It could be your child’s room, or if that feels like a lot, start with the closet or the toybox or the book shelf. If you have goals around healthy eating, declutter your pantry. You can even declutter your calendar. Pick one thing at a time to declutter and do that. SET UP A TOY LIBRARY. Preschools and daycares do this all the time, and you can too. Pick 20 toys to keep out. Put the rest in bins. Rotate the toys periodically. This reduces overwhelm...

The body is so good at healing when we create the environment for it to be able to do so. –Melissa DeallyOn this episode of the Plan Simple Podcast, I’m really excited to talk with Melissa Deally, an Integrative Health Practitioner focused on brain and gut health. Gut health can be hard to wrap our minds around. It’s inside. We can’t see it. It doesn’t sound particularly appealing. And yet it has such big effects. Melissa and talk about the benefits of getting interested in (even excited by) gut health.&nbsp;The idea that gut health is the root of all health goes way back to Hippocrates, and then we lost that idea for a long time. But gut health and our microbiome is starting to get attention again. Knowing that 90 to 95% of all disease is triggered by the environment we create inside our body, we can learn to create an environment that is inhospitable to disease.Instead of going to the doctor for a pill when you get sick, why not be proactive in your health. Melissa and I explore steps you can take to do that, and show how quickly you can start to feel better when you make change.&nbsp;We talk about:&nbsp;Recognizing that some of the physical ailment or discomfort we feel is not normalHow brain fog and gut health are connectedBreaking emotional attachments to foods that no longer serve usUsing functional medicine labs to see what’s happening inside the body so you can find a path to healingFinding what your body wants you to eat and reframing that from being to deprived to being a choiceHelping our kids and recognizing those common complaints and even learning issues can be related to gut health and foodBIOMelissa is an Integrative Health Practitioner, Registered Health Coach, Speaker and host of her “Don’t Wait For Your Wake Up Call!” podcast.&nbsp; Melissa neither diagnoses nor cures, but helps bring your body back into balance by helping you discover your “toxic load” and then removing the toxins. Melissa gets to the root cause of your health issue, using functional medicine lab tests that help you “see inside” your body to know exactly what is going on, and then she provides a personalized wellness protocol using natural herbs and supplements.&nbsp; Melissa’s business is 100% virtual and she specializes in holding your hand and guiding the way to healing so that you don’t have to figure it all out on your own.LINKSwww.yourguidedhealthjourney.comTo book a complimentary 30 min call with Melissa: https://YGHJappointments.as.me/?appointmentType=16156436Discover Your Toxic&nbsp; Load Quiz: https://welcome.yourguidedhealthjourney.com/yourtoxicload&nbsp;Doable Changes from this episode:NOTICE HOW YOU FEEL. Start by noticing how your body feels. Do you have stomach aches? Headaches? Are you stuffed up or feeling like allergies all the time? Do you feel lethargic (always or in certain parts of the day)? Do parts of your body hurt? Do you feel heavy or weighed down? These are just a few of the questions you can ask. Do a body scan? What feels good? What feels off somehow? What have you told yourself was...

“Harvesting some time for silence, harvesting the time of stillness, harvesting the time to just be with the discomfort of not knowing is going to strengthen your muscles to be who you can be.”&nbsp; –Masami Covey&nbsp;On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Masami Covey, a health intuitive about getting quiet and why it is so important. Masami brings together East and West, left and right brain, science and spirituality to help people find and create wellness.&nbsp;Most of us have spent a lot of time and home this year. As we return to some of the things we missed, we may feel “busy” entering back into the equation. It’s really easy to get stuck seeking, looking for answers that are actually within you.&nbsp;&nbsp;When we take time for silence and stillness and being with the discomfort of not knowing, we strengthen our muscles. A lot of times we resist being in liminal spaces, spaces of uncertainty, but if we can use tools like meditation, breathing, and mindfulness to stay in that space, wonderful things can unfold.&nbsp;&nbsp;We talk about:&nbsp;Listening to our intuitionsComing back to your breath (you can do this 26,000 times a day)Listening to our inner voice to figure out what food will really nourish us&nbsp;What happens when we don’t listen to our gut or our intuition3-stage test — muscle mind, heart-mind, gut mind to and coming to an agreementAsking at different chakra levels “Is this good for me now?” — plus Masami’s favorite chakraSetting boundaries from a better feeling place&nbsp;BIOMasami Covey is an experienced Health Intuitive, somatic practitioner, Functional Nutritional Therapy Practitioner (FNTP), Yoga Therapist (C-IAYT), Positive Neuroplasticity Practitioner, and applied linguist. Masami believes that we are each our own primary healer.&nbsp; She offers a dynamic framework for connecting our subtle “body language” with physiology, anatomy, emotion, nutrition, and lifestyle practices. She embraces the power of both scientific knowledge and focused intuition to reveal the interconnection of body, mind, and spirit. Masami was born and raised in Japan in a bi-cultural family, and she draws extensively from her blend of East-meets-West cultural, linguistic, and energy healing experiences.&nbsp;&nbsp;LINKShttps://masamicovey.com&nbsp;MENTIONED LINKThe Invisible Barrier to Women’s Happiness with Dr. Valerie&nbsp;Doable Changes from this episode:COME BACK TO YOUR BREATH. You can come back to your breath 26,000 times a day, not that you have to focus on all of them. But take the opportunity to focus on your breath. Give attention to your exhale, so you aren’t taking in more than you release. Focus on five breaths several times throughout the day. IS THIS GOOD FOR ME NOW? Close your eyes. Bring something to your head and ask, “Is this good for me now?” focus on the now. Notice what you mind says. Notice if your breath changes. Bring the...

It is day five of The Get Out of Survival Mode Challenge, and we are defining our 90-day goals — so that we can embark on the journey! Today, we will be defining our goals and looking at the steps we will take over the next 90 days to reach them.If you are not in the challenge yet, come sign up at http://plansimple.com, so you can get access to all the material.

It is day four of The Get Out of Survival Mode Challenge, and we are starting to get clear on how to start to live into our 5 year vision — in a doable and achievable way of course! Today, we will be looking at what piece of your vision you are going to lean into for the next 90 days.If you are not in the challenge yet, come sign up at http://plansimple.com, so you can get access to all the material.&nbsp;

It is day three of The Get Out of Survival Mode Challenge, and today we are writing the path to our dreams!Make sure you have done the brain clearing exercise from day 1 and the dreaming exercise from day 2. Before you do today’s work, as always, take a deep breath and connect to the wisdom that is you.If you are not in the challenge yet, sign up at http://plansimple.com so you can get access to all the material.

It is day two of The Get Out of Survival Mode Challenge, and today we are dreaming big!Make sure you have done the brain clearing exercise from day 1. Before you do today’s work, take a deep breath and re feel that feeling of “empty.”If you are not in the challenge yet, sign up at http://plansimple.com so you can get access to all the material.

It is day one of the Get Out of Survival Mode Challenge, and we are starting with one of my favorite tools!I use this tool every Sunday night. It is built into the FLOW Planner in multiple ways. AND for today, we are using it to get grounded and ready to be super creative visionaries for the next few days.If you are not in the challenge yet, sign up at http://plansimple.com.

“We cannot prevent circumstances from happening but we can choose how we show up to them.”&nbsp;I’m so excited to be back with the Plan Simple Meals Podcast. This week we’re talking about something that can’t wait: getting out of survival mode — and becoming who you really want to be.&nbsp;As we head out of the pandemic and into a new way, it’s time to recheck in with what you really want. So much is possible—even in the current state of the world! We need to pause and get clear on your vision, in order to plan for it and bring it into reality. You may feel overwhelmed with all the things on your plate right now. You may be ready to just adapt to whatever comes. That’s why this work is essential right now.&nbsp;Recently I asked a group of FLOW 365ers to reflect on the past 90 days and answer this question: Who have you become? Answers ranged from somebody who exercises every morning to a balanced entrepreneur to a wise woman (hear the whole list when you listen to it—so much good stuff).&nbsp;When they asked me to answer the same question, I had to think for a while. I have become the mom I really wanted to be. Getting there was messy and uncertain and not what I expected, but I got there, by being intentional and committing to my path—even when the external stuff, the pandemic, my kid’s own struggles—didn’t go the way I expected.&nbsp;Hear more about:Why I learned to look at who we becomeMy 90-day plan to be an intentional momWhat happened when I realized something was wrong and how my adventure in becoming this version of me started&nbsp;Learning that my role was not to fix, but to hold space for my kid to feel—and how I learned to do soThe joy of watching somebody else becomeHow I created the support I needed to do my own work of becomingReady to become the next version of you? Start here: The Get Out of Survival Mode Challenge.&nbsp;Join me to step out of the day to day and get really clear on what you want and who you want to become! Leave with a vision for your life and a system to bring that vision to reality —&nbsp;no matter what happens.&nbsp;You can do so much more than get by. Join the free challenge now: https://plansimple.com/thrive-today/MENTIONED LINKCollect, Connect Then Direct with Kim John PayneDoable Changes from this episode:ASK WHO HAVE I BECOME. Journal on this question. You can consider the last 90 days or the past year of the pandemic. Do you like who you have become? Are you proud of her? (Don’t ask this to judge, but to help you forward.) How did you become this person? Who do you want to become next?&nbsp;CREATE A SUPPORT SYSTEM. I could not have become the mother I really wanted to be without support. So often we think we need to do it all alone. That we can’t isn’t a sign of weakness, but of knowing what we need. Start by getting really clear on what you need. Braindump a list of ways people could help you. They could be practical, like making dinner so you can work longer or watching your kids. They could also be things like providing an accountability check-in, listening without trying to fix, sending...

FLOW365 is so powerful and I love seeing the effect it has on our members. Sometimes it looks like somebody reaching a big goal that they set, but just as often it’s one decision leading to clarity that opens an unexpected door or the ripple effects making changes in one area of life to all the other areas.&nbsp;&nbsp;I’m going to introduce you to three women who have thrived in FLOW 365. You’re going to love these stories.&nbsp;PorshaPorsha is a massage therapist who had a small side hustle selling candles and jewelry. She was trying to decide about dialing back on the massage and leaning more into her creative business. She came into FLOW365 trying to make a decision about the direction to take with her business. She was struggling with some health issues and home renovations and struggling to balance it all.&nbsp;Then COVID hit. Massage took a back seat and Porsha put a up a website for her candle business. Her first email brought in over a thousand dollars in sales … and it’s continued to climb. She went from doing a few craft shows and people in town knowing her business to shipping things all over the country. Her candles are made of ingredients you’ll want to have in your house and are beautifully packaged!Favorite parts of FLOW:Lists and planning—Doing an extensive braindump and then moving things around and matching it with the calendar helped keep focus on the business.&nbsp;Focusing on balancing FLOW—Working on different parts of her life helped Porsha lose weight and deal with some health issues—and that flowed out to changes for her husband tooMeal planning. Food has always been a part of FLOW. Sometimes it takes a backseat, but sometimes a plan and some meal prepping make a huge difference in busy days. Porsha talks about prepping for the week and how that helps when business is booming.&nbsp;&nbsp;&nbsp;BeckyBecky invested in herself as she was turning 50 and doing a lot of thinking about what’s next. When COVID-19 cancelled a planned trip, she and her husband talked about how to reallocate that money … and investing in herself felt like the right thing. And she got to travel with her mind and meet all kinds of people she never would have met otherwise.&nbsp;Becky came in very organized (though you don’t have to be to be part of FLOW 365) and she had a goal. She wanted to majorly declutter, and she started doing that. But as she did, two things happened: she found old writing she had done and as she decluttered her space, she decluttered her energy. She decided she was ready to start writing, and started a blog.Favorite parts of FLOW:The calls &amp; the group—getting to talk to other people who were figuring out and working toward goals and getting feedback from MiaHaving everything in one place—All of our parts are part of one whole and having all of our planning in one place helps. Plus setting a vision and how you want to feel90-day planning—Having a bigger overview of the 90 days that you can refer back to as you go through month by monthNoticing &amp; adjusting—Doing the FLOW process, makes it easier to prioritize a certain part of your life or to notice where you aren’t doing what you need. For Becky it was self-care and after the realization, she leaned into it.&nbsp;&nbsp;<a...

Fear is really about not feeling comfortable in the unknown, which is what trust is all about.&nbsp; –Jennifer UrezzioOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jennifer Urezzio, about fear, intuition, and connection —&nbsp; and how all of that plays into our planning.&nbsp;One of the reasons many of us plan is so that we can do more, fit more things in, or really, ideally fit the things that really matter in. One of the things we don’t always plan for is moments of om and connection. So we dig into that today.&nbsp;But we start with fear. Fear is really not feeling comfortable in the unknown and shows us where we need to learn to trust. In moments of fear, we need to connect with knowing we will be safe. We need to pause and connect this way many, many times a day, but when we do it is so powerful.&nbsp;We talk about:&nbsp;How when you are connected you realize challenges aren’t about youLearning to listen to your intuition by remembering the times it steered you right and asking: What do I need to hear today?Getting really clear on your core values and how they are fulfilled internallyYour body as an indicator of how you are feeling about thingsLearning to say no and how to communicate effectively (and how to do that around the holidays, especially during the current pandemic)Not taking responsibility for other people’s decisionsBIOJennifer Urezzio is the founder of Soul Language – a paradigm that puts tangibility to Soul so a conscious connection can be established to enable crystal clear decisions for success. Jennifer is also a master intuitive and the author of two best-selling books. Currently, she has trained over 30 practitioners worldwide in Soul Language. At this time there are over 5,000 individuals all over the world connecting to their Soul Languages.LINKSListen to the Podcasthttps://www.soullanguage.us/https://www.facebook.com/jenniferurezziohttps://www.facebook.com/SoulLanguage/https://www.instagram.com/soullanguagefounder/https://twitter.com/SoulLanguagehttps://www.linkedin.com/in/jenniferurezzio/http://www.youtube.com/c/JenniferUrezzio&nbsp;FREE GIFT:<a href="https://www.soullanguage.us/sacredpractice/" rel="noopener noreferrer"...

The tool that has served my family (and me) the most during the holiday season over the years has been our Advent/Countdown Calendar.It is the tool that I use to focus on what matters most and get my family excited too. Hint: I am not talking about the chocolate-filled variety!At this point I have 2 teens and a tween. Every year I wonder if we are done with the "magic" of the countdown calendar.We have not had an easy few months in our house, but as we head into December everyone made sure I was making us an Advent Calendar...So I have, alongside the members of FLOW365, and I would love to teach you this tool too!

When we learn to express ourselves in a way that is authentic, real for us, and powerful — that has influence — we can create amazing change in the world.&nbsp; –Michelle Barry FrancoOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Michelle Barry Franco, a speaking and thought leadership coach about communication and the impact it can have. She’s also the mom to three teenage girls and talks about the importance of her work in raising them.&nbsp;Michelle talks about the importance of creating enough space and quiet to know what we really want, that this is a critical starting point for good communication. Knowing what we want is the first step to asking for it. Then of course we get into asking effectively. We talk about thinking that we don’t feel like we deserve what we want. Many of these thoughts aren’t even ours. They are thoughts we’ve picked up over time. Thoughts are just thoughts.&nbsp;Michelle talks about your stand, which for entrepreneurs in your area of thought leadership, but which can also be a stand you take in your life, for example talking to your kids. Know what you want to say—situationally or as a consistent message.&nbsp;We talk about:&nbsp;Knowing who you are talking to and being able to put them in contextWhy so much miscommunication happens because we don't take time to understand where the other person is coming from&nbsp;Using the idea of understanding somebody to help through the holidaysBring more love, compassion, and understanding to the conversation while still standing firm in our valuesBeing able to take a strong stand and change your mindKnowing when you are done with something, letting go of limiting beliefs, and what that can open upBIOMichelle is a speaking and thought leadership coach. Her mission is to support and inspire those who feel a powerful call to share their stories and expertise from the stage in stepping into their most authentic powerful expression as a speaker. Michelle has over 30 years of experience in the study and practice of public speaking. She has a Master’s degree in Speech Communication, a BA in Cognitive Psychology, and certification in the Whole Person Coaching. Alongside 10+ years of teaching public speaking at the college level, Michelle works with founders, leaders, authors, and transformational healers of all kinds to help them tell their stories and change lives with their message. Witnessing the ripple effects of their stories, lessons learned and expertise, as it serves our world so positively, is the greatest gift of her work life.LINKSMichelleBarryFranco.com/https://michellebarryfranco.com/freebook/Doable Changes from this episode:TRY UNDERSTANDING CONTEXT. Understanding is key to effective communication. Next time you face a challenging situation, take a little time first to try to better understand the person you are communicating with, whether it’s your partner, your child, your boss, a client, your audience. GET QUIET. We come back to this one again and again. What happens if you get quiet? What do you learn about yourself and what you want? CHECKING YOUR THOUGHTS. Are your own thoughts getting your way? Or maybe they are thoughts you have inherited, been handed by others, taken in so many times you believe they are yours. Try acknowledging they are thoughts but not you, not the truth,...

In this episode of the Plan Simple Podcast, I’m really excited to talk with Dr. Valerie, the author of&nbsp; Patriarchy Stress Disorder: The Invisible Inner Barrier to Women’s Happiness and Fulfillment. She named Patriarchy Stress Disorder (PSD) and describes it as everything that you thought was wrong with you and tried to fix it with personal development and therapy and medication and self-medication. And she talks about recognizing this as something that we carry in our system, something that we can heal and interrupt that cycle of transmission of trauma and fully liberate ourselves.We start by defining patriarchy as a system of oppression that has been in existence for a very long time. In this system of inequality and oppression, all power—political, financial, and moral—has been in the hands of men. The only way for women to have access to any resource was through a man, which created a whole lot of trauma and trauma adaptations that still play out very strongly in our relationships, even in the most conscious and loving relationships.&nbsp;Dr. Valerie’s exploration of this area started with a question many women ask: What’s wrong with me? After a stroke-like incident that doctors attributed to stress, she began examining her life more deeply. It all looked good, but she started to connect the dots and realized she was responding to unseen trauma.&nbsp;We talk about:&nbsp;Recognizing experiences of trauma that may not seem like a big deal and that unprocessed and repressed joy are a kind of traumaIt's not easy to minimize our own trauma, but that doing the work to heal ourselves opens us to participate more fully in the worldHow the ripple effects of your own healing can affect others and that healing is passed through DNA, so change can affect the transmission of traumaShifting from What's wrong with me? to How good can it get?&nbsp;How the patriarchy lays claim to women's time and how to reclaim your timeThe deep-seated fear of our own powerBIODr. Valerie Rein has discovered Patriarchy Stress Disorder (PSD) and created the only science-backed system for helping women achieve their ultimate success, happiness, and fulfillment by healing the intergenerational trauma of oppression. She holds an EdM in Psychological Counseling from Columbia University and a PhD in Psychology from the Institute of Transpersonal Psychology. Her bestselling book, Patriarchy Stress Disorder: The Invisible Inner Barrier to Women’s Happiness and Fulfillment has been heralded by Amazon reviewers as "the most important body of literary work of our modern times" and "perhaps the most important book of the century for women." Her cutting-edge programs have helped thousands of women shift from survival to thriving and master the game of "How good can it get?" in their work and personal lives.LINKSVirtal Retreat—The Thriving ExperienceThe first chapter of Dr. Valerie’s book + resourceswww.drvalerie.comhttps://www.instagram.com/drvalerierein/<a...

Is what you're doing actually in alignment with how you want to feel and what kind of a life you want to live?&nbsp; –Becca PiastrelliOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Becca Piastrelli, about belonging and connection. Even when we are doing, doing, doing, and around people a lot there can be loneliness or disconnect.&nbsp;That disconnect or lack of belonging can be a sign that we aren’t aligned with how we want to feel and the kind of life we want to live. So we need to look at how we are connected to the natural world, other people, and with yourself. You need to reach out to people, learn to love yourself, and build your belonging muscle.&nbsp;One of the big tools Becca brings to feeling more connected is using practice, rituals, and intentions. These things can be calming to the nervous system and bring a greater connection to our lives. Where do you start? Where you feel the most longing.We talk about:&nbsp;Recognizing discomfort as a place where growth happensPlanning for space as much as for doing and cutting back on what we do and honoring unstructured timeHaving a closing ritual to your day (it could be as simple as closing your lap top and doing what you really feel like doing)Avoiding counterfeit connectionBeing realistic with how long things takeThe benefits of not doing all the timeBIOBecca Piastrelli is a writer, land steward, womxn’s coach, and ancestral folk medicine keeper. She’s a storyteller, deep fertile listener, and gather-er of community. She’s dedicated to supporting womxn in experiencing a deep sense of belonging through connecting with the cycles of nature, ancestral wisdom, working with their hands, and being in meaningful sisterhood. She's seen it set them free time and time again, going on to start circles in their towns, quit their toxic jobs, and shift the dynamics of their relationships. &nbsp;LINKShttps://beccapiastrelli.com/&nbsp;Doable Changes from this episode:SET UP A CLOSING RITUAL. It’s easy in our ever connected world to work all the time. Create a ritual for yourself to close the day. It could be as simple as closing your laptop or shutting out all your tabs. If you work from home, it could be stepping outside before coming back in. HONOR WHAT YOU REALLY WANT TO DO. Sometimes we go against what we really want in the name of self-care or self-interest. Maybe you love to paint or read. Or you set up time to see friends. But when the time comes you really just want to sit or nap. Try doing that. Try doing it even if you feel guilty or like you “should” be doing something else. What happens if you do that every day for a week? PLAN FOR SPACE. We all need downtime, unstructured time, time to be still or do what moves us. Block off space in your planner for this kind of time. Write Me or Space or Top Priority. If it helps write Dream or Rest. Let that space be what you want it to be when you get there. Just don’t fill it with overflow from your day. Let it be unstructured, no to do lists, nothing to check off. &nbsp;

There are definitely moments in time when each woman says “I'm sick of my own BS. I'm sick of feeling this way.”&nbsp; –Martha Van CampIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Martha Van Camp about weight loss. If you know my story at all, you know that my journey intohealth and wellness and time management started with losing 85 pounds. Today we’ll talk with Martha about her story and methods!Martha struggled with being the “big girl” most of her life and tried diet after diet. Finding herself raising 7 kids with a deployed husband, she gave up on herself for a while. She hit 40 and decided she wanted a change. She started researching foods and micro- and macronutrients and lost 50 lbs in 10 months. She calls herself her first client. From there she went on to enter bodybuilding competitions and started her own company. (Even if those aren’t your goals, she’s got a lot to share with us!)There is never a perfect time, but there are moments when we can’t go on anymore. We wake up and we’re just done fighting the scale, walking into our closet, and finding nothing that fits. We look at all the piled up coffee cups and feel exhausted and know something has to change. If you’ve been saying “When the kids are older,” “When they go to school,” “When they go to college…” this is for you. Because the longer you wait, the longer the programming that says you aren’t important kicks in. What if today is the day, you say enough?&nbsp;We talk about:&nbsp;Thinking about our own relationship with food, what we’re carrying from childhood and how that and anything else is showing up nowWhat else you fix when you fix your food (spoiler alert—you can literally change your whole life)Different ways to look at food—Martha recommends focusing on the macronutrients: protein, complex carbs, and healthy fatsGetting to a caloric deficit, but that may not be what you thinkThe need to make changes in what you eat—and when—as your hormones change with age (we talk intermittent fasting here)The importance of listening to yourself and what you know about yourselfBIOMartha VanCamp is the Founder and Head Coach for #beMarthaFit, an online wellness and weight loss coaching program.&nbsp; She is also a NESTA Certified Master of Wellness and Weight Loss Coach. &nbsp; Martha coaches approximately 500 monthly clients all over the United States and overseas military bases, via an established online platform.&nbsp; She provides clients a customized meal plan, high accountability, and wellness/life coaching to achieve their goals.Martha’s company also offers a subscription recipe website for anyone looking to lose weight.&nbsp; The website offers low cal/macro-based recipes for all meals and snacks.&nbsp;&nbsp;Martha, who struggled with her weight from childhood until the age of 40, and was a self-proclaimed ‘diet junky’, finally conquered her own weight battle by doing extensive research on how the body processes food for energy. &nbsp; Over a period of 4 years, Martha lost 100 pounds.&nbsp; In addition, she has owned a CrossFit gym and competed in numerous bodybuilding competitions on the East Coast.&nbsp;&nbsp;&nbsp;Martha believes clients must focus on “fixing their food” first in order to not only achieve their weight loss goal but also to attain other life-goals.Martha and her program have been featured numerous times on national television networks like CBN and TBN. Martha is a mom to seven children and resides in Tampa,...

As you get more intimate with your cycle and the rhythm for you, then you can have those moments where you are by chance out of sync and bring yourself back to homeostasis because you know how to take care of yourself through your rhythm.&nbsp; –Lena DolterOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Lena Dolter, about getting in flow with our own cycles, yes, those cycles. We’re talking about our monthly cycle, periods, and how to lean into them and plan with them instead of work against them.&nbsp;It starts for many of us with periods being something we don’t really talk about. There is a disconnect between the information we are given and what we experience in our own bodies, and in some cases, like Lena’s, that disconnect can lead to a disconnect from self. So connecting with your cycle and to what is happening in your body is first off a reconnection to self.&nbsp;One of the biggest mistakes we make when it comes to overwhelm and planning is assuming we have the same energy all month long. We don’t. There’s a part of the month we have more masculine energy (external, productive drive) and a week to 10 days of internal energyWe talk about:&nbsp;To start to learn about our own energy, we can ask these questions: How do I feel physically? How do I feel mentally? How do you feel emotionally? How do I feel spiritually?How our internal energy days are still productive they just look different and if we make space for them they can actually be quite creativeRecognizing that painful periods and PMS are not normal, though we’ve been led to believe they areHaving an inner rhythm, whether you get a period regularly, irregularly or not at all, and using the moon as a guideEncouraging our daughters to embrace their cycle and powerBIOLena Dolter guides women to reconnect with their deepest self-trust so they can honor what they need without guilt or shame. If you are a woman who wants to stop working against herself, who is open to connecting with her body to support her in life, healing, and accessing her highest self, Lena’s work is for you.&nbsp;LINKSwww.lenadolter.comhttps://www.facebook.com/groups/570522799777930/MENTIONED LINKMoon Rythmn on PlanSimple&nbsp;Lunar Abundance with Ezzie SpencerLiving in Your Box with Sarah JenksIntuitive Tools with Sarah WalkaDoable Changes from this episode:PAY ATTENTION TO YOUR ENERGY. Regularly ask yourself these questions over a 3 month period: How do I feel physically? How do I feel mentally? How do you feel emotionally? How do I feel spiritually? Start tracking your answers. Overtime can you notice patterns?...

Walking is a great antidote for a crappy day.&nbsp; &nbsp;–Joyce ShulmanIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Joyce Shulman, founder of 99 Walks and author of Walk Your Way to Better about entrepreneurship, the power of walking, being intentional, and reaching goals and dreams.&nbsp;Joyce is a serial entrepreneur. From Rover to Macaroni Kids to 99 Walks, Joyce has used the power of walking to come up with great ideas and make them happen. So it’s no surprise that her latest mission is to get one million women walking.&nbsp;During the pandemic, a morning walk was important for me and my kids. Joyce and I talk about how walking is a great time to have a conversation with kids because they are shoulder to shoulder, not face to face. And when talking to teens, sometimes less eye contact is more effective.&nbsp;We talk about:&nbsp;Walking for your mind, your mood, and your body and the difference between walking and exerciseStarting your day with a walk or using one to break up your work or stop a spinning brainSetting intentions at night to start the next day off rightChoosing clothes the night before and other steps to start your morning rightThanking your fear and taking risksUnderstanding whether you have big dreams and are scared to move forward or if you are good with a different type of dream or goal than society usually pushes on peopleGetting really clear on what you want your life to look like in 10 yearsBIOJoyce Shulman is an idea junkie, an entrepreneur, a mom, a speaker and an author. She’s a recovering lawyer and spent the second decade of her professional life creating community and empowering women as the founder and CEO of Macaroni Kid, a multi-million dollar, hyper-local media company. Now she’s encouraging women to take ownership of their minds, their moods, and their bodies through the simple act of lacing up their sneakers and walking together.&nbsp;LINKShttps://www.joyceshulman.com/https://www.99walks.fitSocial @99walksWalk Your Way to BetterThere's a really big and super important distinction between people who have really big dreams in their heart and are afraid of something standing in the way of them going after them and people who aren't wired like that, and society is telling them they should be.&nbsp; —Joyce Shulman&nbsp;Doable Changes from this episode:WALK DAILY. Decide which works better for you, getting out the door for a walk to start your day or using a walk to break up your work. Not sure? Try a week of one and then a week of the other. Make it nonnegotiable to see how walking for 20–30 minutes can affect your mind, your mood, and your body. SET YOUR INTENTION. Try setting your intention as part of your bedtime routine. Think about how you want to show up the next day. Don’t get too much into the nitty-gritty to-dos of the day, think more about how you want the day to...

Food is so connected to the human experience—it absolutely needs to be a joyous thing.&nbsp; &nbsp;–Tess MastersI have lost 20 pounds in the past 55 days!!! And I have our amazing guest to thank. I feel the best I have felt in my 40s! This is a must-listen if you want to get healthy now, which might just be the most important goal we can all have in 2020...&nbsp;In this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Tess Masters, the Blender Girl, about clean eating—and why it matters. Getting to a better place with our own eating can feel kind of daunting. It’s something we know we “should” do, but getting really clear on our own why and the real benefits can certainly help us make a real change.&nbsp;Tess and I talk about those benefits. Additional energy is a big one. I know I felt the change and Tess reports how much the people she works with comment on sleeping better, having more energy with their kids or partners or for the things they love to do, not feeling exhausted. Beyond energy, their digestion is better, their gut health is better. Plus your skin glows, your hair is more lustrous, you feel good in your body and often that shows up as more confidence and a sense that you can achieve your goals.&nbsp;Given all that, why don’t people make the change? It’s not easy, but it helps to start from a place of abundance. So often when we shift to healthy eating we focus on what we can’t have. What if instead celebrate what you can have? Tess helps people find foods that satisfy their cravings in a way that truly nourishes them.We talk about:&nbsp;Getting over the beginning hump and how your body wants to stick with these changes that feel good if you can stick out the beginningHow a 90-day focus gives you time to let go of previous habits or practices that aren’t serving you and shifting to new onesHow “falling off the wagon” can actually be helpful because it reminds your body how the things you used to eat or drink made you feelUsing your choices as data points about yourself, how you respond to food, your emotional trigger points, etc.&nbsp;Adapting foods you love to be healthier (and getting more comfortable in the kitchen)Tracking your food, sleep, and movementBIOTess Masters is a lifestyle personality and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend. She is also the creator of The Decadent Detox™ cleanses and Skinny60™ weight loss program. You can find hundreds of easy recipes at theblendergirl.com.Tess and her delicious healthy food have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Cosmopolitan, Shape, Glamour, Clean Eating, the Today show, Fox, Home &amp; Family, and many others.In high demand as a spokesperson, presenter, and recipe developer, Tess has collaborated with KitchenAid, Vitamix, Williams-Sonoma, Four Seasons, Whole Foods Market, Sprouts Farmers Market, Silk, So Delicious, Driscoll’s, Earthbound Farm, Vegetarian Times, and many others.She lives in Los Angeles.LINKSJoin me in the Skinny60 »Download 20 Skinny60 Recipes »<a href="http://theblendergirl.com" rel="noopener noreferrer"...

“I felt like if I wasn't thinking about dieting, and my relationship with food, so frequently, I would be able to produce and contribute so much more in the world.” –LiaOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Lia about one of my favorite and most dreaded topics—weightloss. Lia helps women ditch the diet drama and lose weight from a place of love. With a background in education and life coach training from Martha Beck, Lia has a lot to share about reframing how we think about weight loss.&nbsp;Both of us have a long history of dieting and struggling with weight, and we know many women struggle with this. Changing our approach can help so much. We talk about starting from understanding what's going on when we eat—hormonally, psychologically, in our brains in general—and how we can use that knowledge to empower ourselves to change our relationship with food.&nbsp;Lia shares her experience jumping from diet to diet, trying all the things and never getting results. She talks about how she just gave up and decided she was the weight she was going to be. She was teaching about body diversity and self love… but she couldn’t quite shake being uncomfortable in her body and her relationship with food. And she felt like she was wasting so much potential by spending so much time thinking about weight and food. That’s when she shifted to mindset tools.&nbsp;We talk about:&nbsp;Losing weight by focusing on mindset and getting curiousCounting cash not calories—and not letting relationship with food get in the way of doing big things in the worldUnderstanding the difference between physical and emotional hungerThe hunger scale and knowing our physical cues of hungerHow our hormones respond to hunger and fullness (and how we get unbalanced)Finding what works for you (it isn’t the same for everybody)BIOLia Pinelli is a weight loss coach who focuses on helping badass women ditch the diet drama and lose weight from a place of love. Her clients are women who achieve at the highest levels.They do it all: run companies, excel at their careers, raise children,&nbsp; manage their households (a full-time job in itself!), squeeze in time for exercise (or at least try!), and stay abreast of current events.They quite literally do it all. Except for one thing. Stop overeating. And that is where Lia’s work begins.LINKSwww.liapinelli.comDoable Changes from this episode:GET CURIOUS. Start with curiosity. Ask: What happens if I eat this? How do I feel when I eat ___? How do I feel if I change when I eat? Use what you learn to start to make changes about what you eat or choose not to eat or when you eat or how much. Stay curious about how it feels.NOTICE HUNGER CUES. Do you know what hunger feels like? If you are used to eating at specific times or even eating throughout the day, you may not know your hunger cues. Are you eating because you are physically hungry or emotionally hungry? Before you eat, ask, “Am I hungry?” Stop carrying snacks around. See what happens. Instead of looking at the clock for meals, see what happens if you wait and listen to your body. TRY TWEAKING. Our bodies change. They change throughout our cycles and throughout our lives. If you feel like you have something that works for...

The first step in planning — or just shifting out of overwhelm is to get everything out of your head and onto paper.It is fall.A new season. A time for new goals.&nbsp;We are in the midst of a planathon to get your fall goals set up and working for you… You can still join in and self pace the material. It is so worth having a plan in hectic times!Every time we are setting a 90-day goal or choosing the 3 big rocks we will focus on for the week, I always start with the same tool. I get everything out of my head and onto paper.&nbsp;The purpose of this exercise is to clean out our minds and clear a way forward.As women, we hold entirely too much info in our heads. The fact that the dry cleaning is at the dry cleaner, the dinners we want to cook, the forms that need to be filled out for the kids, the classes we would like to enroll them in, who each kid is getting along with and who they are not, the fact that you saw the spare sock behind the bed, all the big dreams and aspirations that we are waiting for the right time to create, a list of books we want to read, the three times you will exercise this week …&nbsp;It is too much.It does not leave any room for creativity, innovation, or ease.Holding all this in your head actually creates quite the opposite — stress.Get it all on paperSo the first step in planning — or even shifting out of overwhelm is to get everything out of your head and onto paper.Here is how it goes down:&nbsp;You set a timer. Start for 15 uninterrupted minutes.Ask yourself what need to happen “this fall” or “this month” or “this week”And start writing. You might put little things like call mom, do laundry, fill out school form. You most likely have big things in your head, things you always wonder if you can figure out, like write that book, start my own business, make x amount of money, I want to fit in those jeans, I need to find a weight loss mentor, I want to help my kids get more friends, I want to plan some daily fun, we need a beach day, want to go apple picking, need to set up the house for learning, need to order some school supplies, check-in with IKEA on the desk, remember the pillowcase in basement… and on and on.Get it all from your head onto fresh, crisp paper.I get asked a lot if it is good to make as you go. I find that makes the process take a bit longer and makes important items stay in your head instead of making it to paper.So do your dump in the random order of your brain.If you stop writing before your timer goes off, ask yourself, what’s missing. What’s just for me? What’s so big I am scared to add it?If the timer goes off and you are feeling in the middle of the process, ask your self how much more time do I need? And recommit to the timer.Make sure you are FULLY committed.Once it’s all out on paper, what do you do with your list?Then organize your listI feel like this is the equivalent of cleaning out the closet. First, you get everything out. When you look back at the closet (which is now empty) you might feel a sense of space, relief, calm, joy. When you turn around and look at the pile on the bed, you are going to feel a brief moment of dread.I want you to put the piece of paper aside for a moment, maybe even a whole day. Enjoy that empty brain of yours. Feel what it feels like to have done that.This is the part of the FLOW planning process where we decide how we want to feel for the time ahead — your fall, your week,...

Put your goal out there and find everything you can possibly find to align and feel good and feel happy.&nbsp; –Sharon WilsonIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sharon Wilson, Founder, and Chief Inspiration Officer for over 22 years at the Coaching from Spirit Institute about attracting your ideal clients. She thinks of your ideal clients as your soul clients and says they are already here and are called at a soul level for you to serve them.Sharon started her own business and replaced her corporate executive income with a newborn baby. How did she make the leap? She was miserable in her job, dealing with her misery by shopping, deeply in debt, and in a struggling marriage. She asked that if there was anything up there it would be a good time for something to show up. The powerful spiritual experience that followed set her on the road to becoming a spiritual coach.&nbsp;While she was still in her corporate position, people started showing up and saying they had a dream they were supposed to talk to her. People kept showing up for help, and she started honing her life coach skills. Then she got pregnant and really sick and had to leave her job. Her husband thought it would be temporary, but her journaling and meditation showed her it was time to take the leap and launch her spiritual coaching business.&nbsp;We talk about:&nbsp;How she replaced her corporate executive income within three monthsGetting really clear on the stories we tell ourselves and letting go of guiltBeing really careful about who you tell your dreams and goals to so that people don’t dissipate your energyEpisode aligning and adjusting vibrationsUnderstanding your relationship with moneyWriting a partnership agreement with your inner guidanceABOUT SHARONSharon Wilson is a co-author of "Intentional Change” and Mastering the Laws of Attraction with best selling author and human potential expert, Jack Canfield.&nbsp;Sharon has worked in executive roles in both profit and nonprofit organizations in sales, management, marketing, human resources, organizational training, and much more.She has worked as a mindset mentor and consultant with Fortune 500 companies to support empowerment and increasing employee productivity and a sense of happiness with mindset training and an appreciative inquiry approach.Sharon also mentors individuals to create online businesses turning their passion into a prosperous business.Sharon’s passion is supporting people to empowerment in all aspects of their lives and work.Sharon lives in Pennsylvania with her loving husband of over 20 years. They are blessed with an amazing daughter, who has as one of her goals to be an acclaimed film director and humanitarian, She is one of the greatest joys in their life!&nbsp;LINKSPlanSimple’s Planathon »Sharon’s Adventure »https://coachingfromspiritinstitute.com/&nbsp;Doable Changes from this episode:NOTICE THE STORIES YOU TELL YOURSELF. What are you telling...

Start being okay with wanting what you want, and decide that you are worthy of it.&nbsp; &nbsp;–Amy PearsonIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Amy Pearson, who is a life coach about how she gets so much done. We talk about focus and time management strategies that help her see time as a gift.We start out talking about mornings. Amy talks about becoming more of a morning person and what parts of her morning set her up for a good day. Plus we consider the challenges of alone time when we are all stuck home together. And we recognize that we all have different daily rhythms and how working with your own rhythm (including going to bed on time for you and getting up at the right time, again for you) can make a huge difference.&nbsp;Amy says she is her own best mentor, and that talking to herself nicely in her head is really important to what she gets done. She’s replaced her inner critic with an inner mentor. This paired with her outer strategy of time management helps her accomplish a lot.&nbsp;We talk about:&nbsp;Being willing to forgive yourself and how that helps you be compassionate and talk kindly to yourselfSetting boundariesThe big rocks, small rocks, sand idea of time management (the FLOW planner is built on this idea)Scheduling time for yourself so you don’t burnoutWork hard/less work cycles and honoring your real intentionA willingness to be uncomfortable to succeed as an entrepreneurBIOAmy Pearson, founder of Being Amy, is a Master life coach, a coach mentor and instructor for Martha Beck’s life coach training. She’s a teacher, coach, writer and speaker. A former approval addict (with the occasional relapse), she is now addicted to success. Her mission is nothing short of world peace by empowering every woman on a mission to magnify their tribe and make an epic impact doing their own unique thing in the world. Based on years of research into what she calls “Approval Addiction,” she created a personality assessment called “The Approval Quiz.”&nbsp;LINKShttps://www.approvalquiz.com/https://www.beingamytheblog.com/https://plansimple.com/flow-planner/Doable Changes from this episode:KNOW YOUR OWN RHYTHMS. We talk about rhythms in terms of when we go to bed and when we wake, when we need rest. Start paying attention to what your body wants. When do you want rest? When does your body want to go to bed? What happens if you honor that instead of resisting? Play with different waking times and see how it feels.SCHEDULE YOUR BIG ROCKS FIRST. Your big rocks are the most important things that move your toward your goals. Schedule those first. Then schedule you smaller rocks around that. Your sand or least important things, will fill in the gaps. PRACTICE WITH AN INTERNAL MENTOR. Start by noticing the voice inside your head. Try switching it to a kinder voice, one you might use with somebody else. When you start to hear the critic voice, see if you can stop, accept yourself as human, and forgive yourself for any mistakes. Then...

You don't need a lot to look good, to look put together.&nbsp; –Anita CostelloIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Anita Costello, the designer at Bacah, a sustainable clothing company, about minimalism, fashion, and making conscious choices.&nbsp;She was always, even as a child interested in fashion and credits her mother with that interest, but she says minimalism is really connected to parenting for her. Having go-to, simple outfits that made her feel good made things so much easier. She realized that you don’t need a lot to look good and put together. It’s about being true to your style. You can look nice, not frumpy, by choosing pieces that look good AND feel good.&nbsp;We also talked about sustainability, because it’s easy to buy clothes without even thinking about what you are supporting. I think this is especially true if you spend a lot of money on your kids and put your own closet last or when you are pressed for time and want a quick choice.&nbsp;We talk about:&nbsp;Being honest with yourself about what your style isKnowing your core colors and understanding your silhouette and what is flatteringQuestions to ask when shopping to maintain a minimalist closetMaking trendy things the smallest portion of your wardrobeQuestions to ask and things to think about when it comes to sustainable styleKnowing who you are supporting when you purchase clothingBIOAnita Costello is the founder and designer of the eco-aware brand Bacah. Her mantra, “Life is complicated enough, what you choose to wear doesn’t have to be.” Click here for styles to help you uncomplicate your closet.LINKShttps://bacah.design/Determine Your Vertical Body Shape33 Things with Courtney CarverDoable Changes from this episode:LEARN ABOUT YOUR STYLE. Understanding your style means having clothes that look and feel good. Start with Anita’s sheet on vertical body shape to understand what is flattering. Pay attention when people tell you to look amazing in a cut or color. Notice what colors you are drawn to again and again. Do you love jewelry or shoes or other accessories? Notice which pieces in your wardrobe you gravitate to. Ask yourself what it is about these pieces.&nbsp;READ LABELS. Start to understand your clothing by reading labels. Notice what materials clothing is made from. Pay attention to where things were made. As you look at new pieces, pay attention labels. Ask why the t-shirt only costs $3. Ask yourself if you really need 10 t-shirts or if one or two more sustainable tops would serve you better. You do not have to revamp your whole wardrobe, start to notice and make a choice about one...

"When you shift your focus to what you want to keep, it's a much more interesting exercise and not as stressful."&nbsp; –Kristyn Ivey&nbsp;On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Kristyn Ivey, a professional organizer and certified KonMari consultant about organizing and decluttering.&nbsp;Decluttering and organizing is about examining the things we surround ourselves with. While a lot of us want a decluttered and organized house, getting there feels daunting and like a huge chore. We talk about remembering the benefits of a decluttered space, and Kristyn points out that the KonMari method gives permission to keep what you want (and let go of the things you don’t—but the focus is what you want to keep).&nbsp;&nbsp;The process starts with examining your ideal lifestyle and living environment, with questions like: What is your why? What do you love? How do you want your home to feel? How do you want it to look? What would your life be like if it were clutter-free?&nbsp;We talk about:&nbsp;Planning your tidying event, keeping in mind three things: the size of your home, the level of clutter, the pace of your decision makingWorking with other people’s priorities and conversations about decisions&nbsp;Digging in and making decisions instead of doing a little tidying here and thereDo the whole process for yourself and focus on your own stuff before you even think about kid’s or partner’s stuffHow the process changes your consumption patterns&nbsp;Adjusting the KonMari method order (clothes, books, papers, miscellaneous, sentimental items) to fit your current needs—start with what is causing you stress&nbsp;BIO&nbsp;Kristyn Ivey, is a professional organizer who is dedicated to teaching busy families, professionals, and creative entrepreneurs how to let go of “stuff” and attract a truly abundant life. She’s the founder of For the Love of Tidy. With over 1000 hours of tidying experience, she’s been featured in Good Morning America, Bloomberg, HuffPost, Vox, and the Chicago Sun Times, with live appearances on ABC7, FOX32, Windy City Live, and more. She also co-hosts the weekly podcast Spark Joy celebrating the transformative power that comes from surrounding yourself with joy. She is also the author of the #1 Amazon Best Seller The Tidy Home Joy Journal and regularly chats about clutter with packed audiences, eager to shift their understanding of what it means to be organized in their home and life.&nbsp;LINKShttps://fortheloveoftidy.com/Spark Joy podcastThe Tidy Home Joy JournalMore on the KonMarie Method from the Plan Simple PodcastDoable Changes from this episode:THINK ABOUT YOUR WHY. Before you start going through your stuff, set aside time to think about why you are doing this. Get clear on your ideal lifestyle and living environment. Ask yourself: What do I love? How do I want my home to feel? How do I...

“Mindfulness is a very simple practice, but it's not easy. It's taking in what we're doing or feeling at the moment and really going down into our body and asking, ‘where am I feeling this?’” –Shahin NajakIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with mindfulness and mediation coach Shahin and really get into what mindfulness and mediation mean and why actually tapping into these practices means so much.&nbsp;We start by really defining these terms because they have become such buzz words. Mindfulness is an awareness of this moment without judgment. Noticing where you feel things in your body is a piece of it. Both mindfulness and mediation are practices. The more you practice, the more you feel the effects.So many people I work with set 90-day goals of becoming more mindful of developing a mindful practice, which is wonderful. But these are often the first things dropped. People stop practicing because a kid gets sick or it’s stressful about work. We talk about how to make it work—working on other practices before you start meditating.&nbsp;We talk about:&nbsp;Starting with the question, “How do I want to show up today?”The peanut butter resource—pause, breathe, respondComing to your sense—notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you tasteMindful journaling about the thoughts that come up during meditation, noticing habitual habits of behaviorTurning a mediation practice into a habit by tying it to something else.&nbsp;Using a breath with longer exhalation to help calm fear.&nbsp;BIOShahin Najak is a mindfulness and meditation coach, speaker and educator, based in West Vancouver, BC.&nbsp; She supports parents and kids with private coaching sessions; teaches workshops at community centers, schools, and speaks at business organizations across Canada. Her work revolves around supporting parents &amp; children, teachers and other employees working in corporations big and small, in accessing and incorporating Mindfulness strategies in our daily lives as a pathway to create and craft a life of inner peace, love, compassion and self-acceptance.&nbsp;LINKSwww.mindful-changes.com&nbsp;Manifestation Mastershttps://www.manifestation-masters.com/?orid=1865&amp;opid=20&nbsp;Doable Changes from this episode:KNOW HOW YOU WANT TO SHOW UP. Ask yourself each morning, How do I want to show up today? Throughout the day as you go about your life, notice if you are showing up the way you wanted to.PRACTICE THE PEANUT BUTTER RESOURCE. You can do this wherever you are—at a stoplight, waiting in line when something upsets you. Pause, breathe, respond. What happens if you commit to doing this throughout the day?&nbsp; COME TO YOUR SENSES. When you feel fear or are upset, try coming to your senses. Take the time to come back to your body and notice:&nbsp;5 things you see4 things you hear3 things you feel2 things you...

Commit to your decision and see it through until you have received the physical results of your intention. –Jen MazerIn this episode of the Plan Simple Meals Podcast, I can’t wait to share my conversation about manifestation with Jen Mazer.&nbsp;Manifesting might sound like a buzzword, but Jen says that we are manifesting all the time. People come to her when they want to be intentional about what they're creating instead of just letting things come to them. We talk about setting the stage for what you want and really being clear with what your intentions are.&nbsp;A lot of us may have an intention or a vision, but we wonder: How do I go from this current life that I have to this dream life? How can I get there? We talk about these visions, the dream life as using your imagination to tap into your desires, and imagination allowing us to tap into our intuition.&nbsp;We talk about:&nbsp;Moving from “I’d really love to, but” to “I’m going to” but why mantras and affirmations can be a problem&nbsp;How doing something that makes you feel good on a daily basis raises your vibration and moves you closer to your big dream&nbsp;Putting your big dream first, even if it is a small action before you get buried in your to-do listThe difference between fake it until you make it and embodying what you wantThat we made a choice that got us into our current situation and we can make a choice to change itStepping out of our comfort zoneHow manifesting is like GPS when we hit obstacles—we can still get there, but we might need another routeBIOJen Mazer is The Queen of Manifestation®. She is a sought-after transformational speaker and coach. She teaches people how to manifest their biggest dreams while making an impact on the world. She is known for her signature Manifestation Masters program and Private Success Coaching.&nbsp; Jen is the author of Manifesting Made Easy, and Co-Founder of the board game, Sparked.LINKSGet access to Jen’s current FREE masterclass&nbsp;https://www.queenofmanifestation.com/Jen Mazer on a previous Planned Simple podcastDoable Changes from this episode:PRACTICE GRATITUDE. Notice the good in your every day, even the parts or situations you do not love. Try looking at your whole life with rose-colored glasses. Think about what you are proud of in your day. Switch the focus from I don’t want to I get to or from guilt to pride. ACT LIKE IT IS A DONE DEAL. Block off time for your dream vacation. Schedule the triathlon you plan to run. Commit to it. Then take a step. Find a running coach or beginner's plan. Whatever your vision is, act like it is reality. COMMIT. Instead of saying, “I’ll try,” commit to your vision. State it in present terms, not maybe terms, not future, but as it is. Start...

I'm a strong believer in incorporating mindfulness and gratitude practices into what you're already doing because none of us are going to create time.&nbsp; –Melissa Mueller-DouglasIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Melissa Mueller-Douglas, the founder and facilitator of MYRetreat about self-care and retreats. Melissa started MYRetreat on her 30th birthday to support herself and the other mothers in her life.&nbsp;These retreats are 90 minutes long, which means in the time you could watch a movie on Netflix, you could do something important for yourself. Melissa says that the moments of silence in the retreat are powerful because it’s the first time in a long time women are sitting intentionally with their thoughts and themselves. The pause helps women realize everything and everyone they are putting ahead of themselves. It helps many people start to put themselves first. Creativity bubbles out of it and they become better caregivers, mothers, wives. They understand themselves and their purpose better.&nbsp;Melissa shares a mindfulness and gratitude practice that can be part of what you are already doing.&nbsp;She has a great planner tip — make a Got Done list. Make a list of things that are important to your self-care, like exercise, play, family and friends, mindfulness, and gratitude. In your planner, write down any time you do something related to one of these areas. You can even color-code it with one color for each area. Look back and reflect on your week. See what you got done!We talk about:&nbsp;Making a got done listHow to incorporate something new into something you already do to avoid overwhelm while exploring new interestsThe idea of rotating to avoid burnout—so some people can take a break while other people step upSaying no to things that don’t serve you or your purposeUsing chocolate (or another treat) to engage the senses and help you be mindfulBIOMelissa Mueller-Douglas, LMSW is the founder of MYRetreat, the retreat where mindfulness and gratitude meet. She is celebrating her 9 year wedding anniversary and is the proud mama of two enthusiastic and creative kids. She believes self-care is a necessity and with chocolate mindfulness it’s luxurious.LINKShttps://www.rocmyretreat.com/https://myretreat.teachable.com/https://www.instagram.com/rocmyretreat/https://www.facebook.com/rocmyretreat/http://pepperlane.co/Read Post Tramatic Slave SyndromeDoable Changes from this episode:MAKE A GOT DONE LIST. So many of us make endless to-do lists. We’re good at writing down the things we need to do. But what if we started giving ourselves credit for the things we got done? Use your planner to write down things...

“When change is big we have to reimagine the systems at work in our lives.” – Mia MoranThis summer is not at all how you may have pictured it in January.I am hearing a lot of “I wish it would just go back to normal,” and I get it because there are many things about last spring and summer that felt easier — there was camp, it was relatively easy to go for a swim, go camping, go to the beach, get gas in the car, my kids all had excursions with grandparents — I had moments of summer bliss and moments of focused work.But, I have been thinking A LOT about what normal was. Everything I do here is at some level to disrupt “normal,” because many of us are eating too much food that is not nourishing us, doing too many things each day which causes us to be in a constant state of busy, very rarely have time to just be, and working really hard and while our kids are at school and beyond for hours that were set for us by factory workers during the Industrial Revolution.What if we really need a new normal?What if the biggest health crisis and racial justice movement are here in front of us so we can make some real changes?When women decide to step into FLOW, our accountability program, It is because they have decided to make a big change in themselves — the food they eat, the work they do, way more balance, some actual self-care.We always start with a plan because when change is big we have to reimagine the systems at work in our lives. This is big, and big needs a blueprint.You may have some big changes you want to see in your life, or you may be just trying to survive in the current state of the world, which is asking us to change — the current state of healthcare and racism are two systems built to keep us small.So let’s make a plan.This is not a heavy plan.I will be talking about a 90-day plan again real soon where we can tackle some big goals.But for now, this plan is meant to keep us moving forward in little but meaningful ways.It is subtle but conscious.It may not be the planning of a revolution, but it is the grounding you may need to see your part in a revolution.It is not camp, but it is a few little things that will give you a few hours to get work done, knowing the kids are not drowning in video games.When life gets so big and heavy, my people tend to do one of two things — take it all on and stand pretty motionless because “taking it all on” is debilitating, or putting blinders on and getting something done, but that focus is dependent on the world working in predictable ways and having kids in school (or camp), and that's not our reality right now.So let’s find that middle ground.&nbsp;Let’s take in what’s happening all around us.Let’s understand what we can do about it right now.Me, I was to get my perimenopausal body feeling better, so I am a strong and healthy version of myself today.I also want to do my part in being anti-racist, and right now that is about learning.I want to be super connected and have fun with my kids while they are home — I also want them to pitch in at home at a new level.&nbsp;I want to get good work done efficiently.I want to pay attention to how we use resources as a family.And from this, I make my summer plan. As a family, we do a family plan — and each kid can do their own.I made you some planning sheets! But I will also tell you what’s on them in case you just want to think about these on your own paper.Here are some of the...

If you look around your life at exactly what you have, your marriage, your kids, your house... your business, your job ... it's all from your thoughts. You can change your results by changing your thinking.&nbsp; —Laura SwartzbaughIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Laura Swartzbaugh, who is a life coach for coaches about the power of our thoughts and feelings.&nbsp;Our brains are wired to skew negative. Say for example you’ve talked to a potential client, and then they ghost you. Your brain is likely to tell you that the person doesn’t believe in your business or that you aren’t that good. But really there are a lot of other more likely scenarios.&nbsp;We talk about how we move from a circumstance to thought to a feeling to action to a result. How changing your thinking can change your results. It starts with taking responsibility (and credit) for everything in your life.&nbsp;We talk about:&nbsp;How we react when we take action that is not aligned with a plan or vision or dream—and what to do insteadGetting to really clear on the emotion behind the action (name it, tame it)How self-judgment derails us, and how compassion is what we needThe problem of avoidance of emotion and how we need to feel the “negative” emotionsGrowth mindset vs. a fixed mindsetHow the ability to change our thoughts and actions relates to anti-racism workBIOFive years ago, you would have found Laura on her couch holding a big glass of wine and searching for her future husband on “Human Ebay” (what she calls Match.com).&nbsp; She was burned out by teaching. She was lonely and bored and ate to entertain herself. She was sure that happiness wasn’t available to her.&nbsp; On the outside, it looked like she loved her job, was crushing it as a single mom and loved life.&nbsp; But on the inside, she was constantly judging herself for nearly every choice she made.&nbsp;Today, Laura is happily remarried and works full time coaching life coaches.&nbsp;She feels confident about her decisions -- from relationships and career to food and alcohol.&nbsp; She made all of this happen through life coaching.&nbsp;She spends all day helping other life coaches create this level of certainty, confidence, and trust in their own lives. She believes coaching is the secret sauce to living a more meaningful and joyous life.She is a certified Life Coach through The Life Coach School. Prior to becoming a coach she was an educator for 27 years. She attended Carleton College, has a Ph.D. from the University of Minnesota, and a master's in Educational Leadership. (She was sure more education would help her feel worthy). Before retiring from teaching, she taught at a number of universities including the University of Michigan and the University of Minnesota as well as teaching high school history and English for a decade in the Chicago area.LINKSHow To Take Action: What Every Coach Needs To Know (https://tinyurl.com/ybyrmpjn)Doable Changes from this episode:TRY COMPASSION. Next time you do something that doesn’t support your vision or plan, first simply notice how you feel. Then instead of beating yourself up, acknowledge that you made a mistake. Be compassionate with yourself. FEEL THE NEGATIVE EMOTIONS. We want to feel joy and excitement

I'm not going to be one of the ones on Twitter, tearing it down. I'm not going to be out in Philadelphia protesting today. I choose to have a direct impact financially.&nbsp; –Shalena BroasterFor the past few weeks, I have been sad, and a bit paralyzed — wanting to speak up, but asking myself, “who am I?”Then I got this email from an amazing speaker at our Art of 90 Days event that aired in May, Jackie Kotei. I figure that it is much better that you hear from her than me.This is what Jackie wrote:“The death of George Floyd and the blatant disregard for black lives has to stop.I've spent these past few days filled with grief, sadness, anger, outrage, frustration.I hang out in many masterminds and communities where I am one of just a handful of black women.And I've been speaking out, demanding that my mentors and colleagues join me in the fight.Black lives matter!And I invite you more than anything to take action.Today, I'll be attending a peaceful protest to make sure people know it's not okay to kill people because of the color of their skin.Now is the time to act.Now is the time to not stay silent.Whether you donate, protest, write letters, read books...please act!It's not enough anymore to say you stand for love and peace if you're not willing to use your voice now, when it matters most.If you don't know what to say, that's ok. Just be real and be ok with it being messy. Also be ok with feedback and people helping you gain greater awareness around what you're saying and how you're coming across.”So with imperfect action and I am sure some “wrong” words, I’ve invited back my friend Shalena Broaster on this episode of the Plan Simple Meals Podcast — an amazing coach to entrepreneurs, a mom, and a Black woman. All three of these parts of her identity come up in our discussion today.&nbsp;The conversation we have is uncomfortable for me, but necessary. I am finding I need to own my discomfort. Discomfort is needed, and it has been my own white privilege that has let me escape what I am feeling right now in the past. My black friends have wanted me here for a long time. For my white friends, it is OK to feel horrible. I believe it is part of the path to the solution. I’m learning, stepping into hard conversations, and taking action. I may not get it right—in fact, I know I’ll get it wrong sometimes, but it’s critical for me to show up and do this work.&nbsp;If you’ve spent any time here, you know that I focus on 90 days at a time. My goal for the 90-day season that I just kicked off is to give racism the time it really needs so that I can educate and uneducate myself, feel all the feelings, and move into massive action.&nbsp;This conversation is one small piece of that.&nbsp;Shalena and I talk about:&nbsp;Bias and discrimination in education, both Shalena’s personal experience with her son and broad systemic issuesCutting down on the media we consume and how that is a necessary strategy to get work done, how it is also a privilege, and how we need to not check out sometimes to be part of the conversationHer response to watching George Floyd murdered, how her son by age 6 is seen as a threat because he is black, how she came back to the image of her own son watching George Floyd call out for his mama, that this was a modern-day lynching, the difference in police response to known White men who killed people and to a Black man who hadn’t&nbsp;How words and names matter, how we all need to do work on this...

This episode is from our event, the Art of 90 Days. This is a lesson that may be stopping some people from signing up, so I want to make sure more of you can hear it.Why Focus on Selfcare?&nbsp;Self-nurturing is deeper than self-care. It’s not just the activities but how we do them. Self-nurturing is the act of caring for ourselves by deeply nourishing, cherishing, and encouraging our own growth and potential. What's on the other side is more peace, more joy, more meaning, and a deeper connection and feeling of belonging in our relationships. Life feels less overwhelming and exhausting because we approach everything differently.&nbsp;What Does a 90-Day Goal Look Like?Do something measurable. Don’t say, “I will add more self-care.” Say, “I will develop a nurturing morning routine in 90 days” or “I will know how to spend an hour a day nurturing myself in 90 days.”&nbsp;What Are Some Habits That Are Part of this 90-Day Goal?Start small and build. For example, start with 10 minutes 3 times a week of something that is deeply nurturing—meditation, a walk-in nature, connecting with gratitude, journaling.Approach this practice with compassion and flexibility.&nbsp;Build a plan to deal with resistance—do you have options and choose the one that feels most right in the moment? Do you work through the resistance? Is it approaching things differently (doing Shavasana instead of a yoga flow? Doing 10 deep breaths instead of your usual mediation session)?&nbsp;What Are Some To-Dos That Are Part of this 90-Day Goal?Schedule time for nurturing, even if it is only a few minutes a day.Create a list of things that you do to nurture yourself.&nbsp;Schedule three check-ins with yourself each day (How do I feel? What do I need right now?)&nbsp;“I have a vision of women really embracing themselves on a journey of self-discovery, on a journey of creativity, on a journey of knowing themselves in a really deep and powerful way so that, that is the attention and intention that they bring to all of their relationships.”&nbsp;-Kelley GrimesKelley Grimes, MSW, is a counselor, speaker, internationally best-selling author, and self-nurturing expert. She is the founder of Cultivating Peace and Joy and is passionate about empowering overwhelmed and exhausted women to improve their health, wealth, and relationships by getting to the root of their habit of self-neglect and guiding them in cultivating a sustainable practice of self-nurturing. Kelley believes in nurturing peace in the world from the inside out. In addition, she provides professional and leadership development to organizations dedicated to making the world a better place. She also teaches self-nurturing to women overcoming domestic violence, homelessness, and other major life challenges at local non-profits. She is married to an artist, has two empowered daughters, and loves singing with a small women’s group. Her new book, The Art of Self-Nurturing: a field guide to living with more peace, joy, and meaning will be published in Sep 2020. Find Kelley at https://cultivatingpeaceandjoy.com/.&nbsp;

“You need to remember the best legacy you can give your kids is an example of a life well-lived.” — Brooke CostilloToday I am creating a different kind of episode — one that I have loved listening to myself, from others.All week, I took notes.What choices did I make?&nbsp;What happened, and what did not happen?&nbsp;Where did I win, and what did I need to learn?&nbsp;Is there anything that I am experiencing that might serve you?These are questions I asked myself, and then just pressed record — going day-by-day through the last week.A few highlights:I threw out my backI re-configured my to-do listI learned a really important lesson from my coachI made some extra space for my kidsI took a day off, which has not been happening since we’ve been homeTell me about your week.What are you learning in this unique time? Come share over on Instagram @plansimple.coHave you signed up for the Art of 90 days yet? You will not want to miss this event! If you are excited about hitting some of your 2020 goals but feel a bit defeated by the current stay-at-home orders, this is for you!&nbsp;Sign up even if you think you are too busy or can’t because your kids are home… We will help you find the talks that will best serve you now, no matter how much time and attention you have, or don’t have!&nbsp; Grab your free ticket here »&nbsp;

“Full Moons get all the attention, but New Moons are super powerful. They mark the beginning of a Moon cycle and hold the energy of new beginnings and growth. Intentions set on a New Moon will be blessed and held into reality.” – Sarah JenksA few years back, as I was looking into the best way to organize the FLOW Planner, I researched many systems, including the idea of planning time as it relates to the moon cycles.&nbsp;My mission is to help women move away from all the outside noise and tune in to their own bodies, minds, and souls so that they can guide themselves towards their best lives.&nbsp;I had discovered years ago that conditioning around the calendar and what others thought was not serving me to hit my own wellness goals. In fact, it was not until I let go of all the noise — magazines, commercials, comments from family members –&nbsp; that I could find the solution that led me to shed 85 pounds.I researched a lot of systems that would serve women better than the 12-month planners that many of us abandon by February, feeling more guilty about empty pages than abandoned goals. That’s why The FLOW planner takes on one 90-day season at a time and is updated. I ask meaningful questions to help you set balanced goals, decide what part to tackle each week, and recommit each day.And the moon cycle fits right into that. Starting to understand the moon cycles helps me track my natural tendencies and rhythms. That means I can make plans that reflect my natural flow. This has helped immensely with both my productivity and happiness.&nbsp;I start my 90-day seasons on a New Moon.&nbsp;(HINT: There’s one TODAY—but if you miss it, don’t worry, you can start anytime because if you haven’t been tracking the moon, you’ll want to start with just noticing some things.)&nbsp;Your job is to play detective.We are different each day of the month.&nbsp;The good news is that our cycles repeat and are not as random as we may have once imagined.The coolest part about the moon as it relates to women and planning is that you will find it creates a consistent pattern — the tired days, the energetic days, the focused days, the loving days each repeats themselves in a very logical way.&nbsp;There is so much to learn about the moon, but the most important part is that you find your own relationship with the moon.I made you The Moon Journal as your companion to start.Get the MOON JOURNALAn 84-day experience to discover your rhythm“When we come in tune with the moon cycle, it’s a way to come in tune with ourselves, and then when we come in tune with ourselves and our environment, there’s an invitation to become more present.” – Ezzie SpencerI was surprised to see how real moon tracking data is—and how helpful it is when I sit down to map out a 90-day goal. I now plan in a way that truly honors my energy.&nbsp;I noticed that each month, there is a day that I need to stop and take a nap. I never plan tons of writing on those days. My energy is much better for thinking than doing. This is usually right before the new moon.Sometimes I am on fire creatively and can focus for hours. This is usually during the waxing gibbous, before a full moon. This is a great time for me to create and design anything.After the full moon is a great time for me to offer something to my audience. I do not naturally like selling, but on these days my enthusiasm is so high, it feels much easier to make an offer.Seeing the patterns repeat on paper gave me power over my days.&nbsp;This does not mean that I take days off whenever I have a tiring day — I am a mom

We are in such a strange time — home as families trying to get all the things done and not burnout. Learn how Mia is planning her weeks during the "Coronaseason" to include time for work, homeschooling, healthy meals, movement, self-care, and even some downtime!Listen into this episode with a piece of paper and a pen to make your plan.Download planning sheets at www.plansimple.com/coronavirus.

It is such a strange time. We are being asked to stay home, to be ok with uncertainty, and keep a safe distance from each other. Events and activities that we have been preparing for or waiting for are cancelled. The same goes for our kiddos.It is hard to experience, much less explain.We feel disappointed. A moment later disappointment almost feels selfish.None of it feels comfortable. It is easy to slip into fear—and easy to pass the fear onto our kids.And all this said, I am determined to see the opportunity in what feels like a huge obstacle.No one will be the same after this experience, so why not be better?&nbsp;I am planning week by week and creating the momentum in my heart for this to last longer than the 3 weeks (now 8) school is currently cancelled.&nbsp;On a normal week, I work from home while my three kids are at school and my husband is at the office. Now we are all home. Nothing is normal. If you are not already in this situation, it may just be a matter of time.I want to take you through making a plan for the next few weeks, and maybe beyond.Planning resources for this unusual time can be found by clicking on the bar on top of plansimple.com.

The simpler my life got outside of my closet, the more apparent it was that there was a problem in the closet.&nbsp;–Courtney CarverOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Courtney Carver, the author of Soulful Simplicity. After getting diagnosed with multiple sclerosis in 2006, Courtney started experimenting, first with food and diet, than in reducing stress. The common thread she found in the changes she was making—simplicity.&nbsp;It may not seem like simplifying your closet, changing what you eat, and reducing debt have a lot in common, but Courtney talks about changes in all these areas. She realized that so many things that simply felt like adulting, could be easier, different. Simplifying in all these areas and more reduced stress.&nbsp;One of the things we dive into is clutter, and how decluttering can become it’s own stressful thing. Either it’s something that keeps showing up again and again on your to-do list and never getting done, or you do it and then clutter builds up again. Courtney remembers the five minutes of feeling good when everything was decluttered and in its place before it all fell apart. Then she made a change. She decided to really get rid of stuff and only keep what she really wanted in her house and, the important part, she resisted bringing in new things.&nbsp;We talk about:&nbsp;How the more stuff you bring into your house, the more you want to bring stuff in&nbsp;Understanding why you are shopping to help you resist bringing in things you don’t need (and really don’t want)The 333 challenge to simplify your wardrobeThe feeling of space and lightness that comes with releasing clothes that don’t fit you, clothes other people that you don’t love, other clothes you don’t wear for whatever reason—and how this winnowing makes decisions easierNoticing the stories we’re telling ourselves and how they keep us hanging onto or buying stuffHolding onto or letting go of booksBIOCourtney Carver writes things. She wrote a book called Soulful Simplicity and the simplicity blog, bemorewithless.com. She shares things that make her laugh and cry on Instagram (@bemorewithless). She doesn't know her Myers Briggs Type but she knows she's an introvert because she needs to be free from humans several times a day (cats and dogs are always welcome). Aside from her seasonal wardrobe, she doesn't count her things.Carver doesn't have an impressive degree, awards, or a big, fancy home full of stuff. Instead, she selectively surrounds herself with her favorite things and people she loves. She does work she truly cares about, goes on adventures (in the world or in her own backyard) and likes chai lattes with almond milk while reading or writing.Her new book, Project 333, The Minimalist Fashion Challenge That Proves Less Really is So Much More will help you create a capsule wardrobe and a beautiful life.&nbsp;LINKSBemorewithless.comSoulful SimplicityProject 333 book<a...

Week 5. What part of your vision can you tackle in the next 90 days? As moms, the rug is always being pulled from under us when we plan for a year. We are more likely to get into perfection paralysis and stay out of action with the concept of a resolution. Very often I hear stories of people getting done in 3 months what they thought they would get done in a year when they focus on 90 days.&nbsp;Instagram @plansimple.co&nbsp;Refer to the 90-Day Goal Planning Sheet that you can download at plansimple.com/simplify2020.

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Kate Varness, a professional organizer about our stuff and the internal stuff that goes with it. Kate started her organizing work when she had three kids under 5.&nbsp;A lot of the people Kate works with are in a period of life transition. Often times a change has happened, and they haven’t quite caught up in their life. They need to figure out the skills they need, the stuff they need, and the help they need for their present situation.&nbsp;I noted that sometimes when I'm feeling overwhelmed, I declutter something and that opens up space to have ideas. But Kate wrote that sometimes we actually can't let go and declutter some of the things in our physical space if we don't have an idea of where we're going. We have trouble letting go of stuff that is tied to identity if that identity is changing because we don’t have a new idea to fill it.&nbsp;We talk about:&nbsp;Tuning into and honoring your own desires (do I like this? Do I not like this?)Brainstorming a list of things you want to do or ever wanted to tryGetting past the idea that your value as a human is based on what you do or how much money you makeGetting out of your comfort zone and the space for change it createsWhen decluttering start with what’s easy—find 15 things to trash or donate each day, work through the things you are pretty sure about and then move on to the things you are more ambivalent aboutLearning to receive and believe you are worthyBIOKate is an author, speaker, coach, professional organizer, and the founder of Green Light Organizing and Coaching who loves helping women live their best life. She’s a Certified Professional Organizer specializing in Chronic Disorganization (CPO-CD) and a Certified Organizer Coach (COC). Kate understands that organizing and life solutions need to be practical and family-friendly. It’s not about a pristine, perfect house, but about mindset shifts and gaining momentum that goes beyond an organized house.&nbsp;LINKSGreenlightorganizing.comKate’s book Who Am I Now?Doable Changes from this episode:TUNE INTO YOUR DESIRES. If you are taking care of others, it can be easy to lose sight of what you really want. As you go through your day, ask yourself: Do I like this? Do I want to do this? Start by noticing. Then try saying yes to something that you want. How does it feel? GET OUT OF YOUR COMFORT ZONE. Challenge yourself to do one new thing every day for a week. Wear a temporary tattoo, burst into song in the grocery store … whatever it is. The goal is to move out of your comfort zone and notice what happens to the way you think. CHECK YOUR ZOMBIE APOCALYPSE. What’s the worst-case scenario? If you are feeling stuck about letting go of something or making a decision, ask what the worst-case scenario is? Think about how you could handle that. Does it change how you feel about letting go or your decision?&nbsp;&nbsp;

“If you don't know where you are going,&nbsp;you'll end up someplace else.” ― Yogi BerraIt is officially week 4 of the 30 weeks and 30 doable changes challenge. Download planning packet at plansimple.com/simplify2020Each week I am suggesting a doable change that relates to planning your best, most well life. Each week, I am doing the change alongside you. Each week, I will have a short episode that goes along with the change.Week 4. Plan your week. Last week, we focused on a big brain dump to get the clutter out of our heads and onto paper. This week, focus on writing down the things that really matter as you think through the week ahead. Having a paper planner may seem redundant, but there is magic in writing down your goals. So schedule it all: your food, lifestyle, and work in one place. So often we schedule work, doctor’s appointments, and kids activities, but we leave out the fun date nights, one-on-one time with our kids, and self-care time. Include the doable change you are focusing on. Plan for all of it on the same calendar!&nbsp;Refer to the Week-at-a-Glance Sheet in the planning packet that you can download at plansimple.com/simplify2020&nbsp;

It just sucks the whole joy out of life if you’re having to permanently be doing things all the time to keep your body small. – Nicola SalmonOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Nicola Salmon, a fat-positive fertility coach about weight and health. So often we equate thinner bodies or lower weight with health, which can have a terrible impact on people, especially women.&nbsp;Nicola was diagnosed with PCOS and was told early in life that she wouldn’t be able to have kids. The protocol was to lose weight, which put her into a yoyo of dieting and weight loss and gain. After a traumatic experience, she turned to acupuncture. As she did so, she made other tweaks in her life. It turned out she got pregnant more easily than expected and wondered if other people had a similar experience—and how she could help.&nbsp;We talk about how healthcare professionals can be misinformed and harmful when it comes to women’s weight and health, whether it is pregnancy-related or life in general. More importantly, we talk about practical steps you can take to make healthcare visits less triggering—things like not getting weighed unless there is a specific need to know your weight, asking about other options besides focusing on weight loss.We talk about:&nbsp;The racial background of fat shamingThe importance of health-promoting behaviors vs. weight lossDiversity and accessibility issues related to weight&nbsp;The problem with BMITeaching kids to embrace difference in bodies and about consent for their own bodiesBeing kind and gentle to yourself and being in the body you are inBIONicola is a fat-positive and feminist fertility coach and author of “Fat and Fertile”. She advocates for change in how fat people are treated whilst accessing help with their fertility. Nicola supports fat people who want to get pregnant using her unique FAT+ve fertility framework to find their own version of health without diets, advocate for their bodies, relearn how to trust their body and believe in their ability to get pregnant in their current body.LINKSInstagram @fatpositivefertilitynicolasalmon.co.ukDoable Changes from this episode:STOP WEIGHING YOURSELF. Weighing yourself has no real benefit and can set you up. If you are in the habit of weighing yourself, see what happens if you stop. ADVOCATE FOR YOURSELF. Take a different approach with your healthcare provider. Tell them you don’t want to be weighed (unless there is a specific reason, for example getting anaesthesia). If they simply tell you to work on weight loss, ask for other treatment options. What would they recommend to other patients? Push for the treatment that feels right to you. HELP KIDS EMBRACE BODY DIFFERENCE. Talk about body diversity. Model how you want your kids to engage with people of all body shapes and sizes. Stop criticizing your own body or talking about what you want to change. Talk about what your body can do instead of what it looks like.

It is officially week 3 of the 30 weeks and 30 doable changes challenge. Download planning packet at plansimple.com/simplify2020Each week I am suggesting a doable change that relates to planning your best, most well life. Each week, I am doing the change alongside you. Each week, I will have a short episode that goes along with the change.Week 3. Get everything out of your head and onto paper. We talk about cleansing our bodies through diet and clearing clutter from our homes. This strategy is about clearing your head of clutter. We hold a lot in our heads. Getting everything out of our heads and onto paper frees up a lot of mental space for being present—and taking action on things that matter.Refer to the Brain Dump Worksheet in the planning packet that you can download at plansimple.com/simplify2020Remember, set a timer, and let it all out. Then set a timer again the next day and do the same. Do it for a few days until your mind feels clear. Put the paper away before your mind leads you back to overwhelm — really feel the emptiness.&nbsp;

Food is the F in FLOW, and it’s where my story starts, but lately, I feel like I’ve been talking less about food. So I’m really excited to talk with Allison Schaaf on this episode of the Plan Simple Meals Podcast. Alison is a chef, nutritionist, registered dietician, and founder and CEO of Prep Dish, a meal planning company featuring gluten-free, paleo, and local foods.&nbsp;Having a plan reduces stress and helps you eat better. I’ve shared the tool of writing what’s for dinner on a Post-it in the morning. Allison agrees that the key to healthy eating is to not wait until dinner time to decide what is for dinner. Having a plan also cuts down on picky eating and struggling with kids at dinner time. Kids don’t have the capacity to answer the question of what’s for dinner.&nbsp;By taking a week's view, you can build in efficiency—having the same soup on Monday and Thursday so it doesn't feel like leftovers or making pesto to have on salmon on one day and on chicken later in the week, so it feels like a whole different meal. You have fewer things to prep, but also feel like you have variety.&nbsp;We talk about:&nbsp;Batching and prepping ahead, plus ideas on when to do itTime upfront saving you time for the rest of the weekThe importance of family meals and how planning and prepping ahead can change the whole feel of your evenings and give you more quality time&nbsp;Gluten-free, paleo, and keto options that allow people to try eating different ways to see what feels good for them (all real food, all with a focus on delicious)The headspace planning opens up, plus getting past the mindset that food is a choreTips for the overwhelm of grocery shopping including online resources, curbside pick up organizing your list like your grocery store, and going alone&nbsp;BIOAllison Schaaf is a chef, nutritionist, registered dietician, and founder and CEO of Prep Dish. For six years and counting, Allison has made her way into the hearts and kitchens of home cooks all over the globe. Allison created Prep Dish after a decade as a personal chef and gourmet chef at high-end spas because she knew there was a more efficient, cost-effective, and sanity-saving way to put healthy, crowd-pleasing meals on the table. Her personal cooking style shifted after she experienced major changes in her health and appearance after adopting a gluten-free and Paleo-ish way of life.&nbsp;LINKSprepdish.com/plansimplehttps://www.facebook.com/PrepDish/https://www.instagram.com/prepdish/https://twitter.com/prepdishhttps://www.pinterest.com/prepdish/Doable Changes from this episode:KNOW WHAT’S FOR DINNER AHEAD OF TIME. Plan your week of meals every Friday. An even smaller Doable Change, write what’s for dinner on a Post-in in the morning, so you know. You can pick up anything you need while you are out for the day. You could even do a little prep while you make breakfast or lunches. But just knowing ahead can lessen the stress of dinner...

Week 2. What is one small hack that would support your vision?This is a small action — a little thing that will help you move towards the vision you created last week — something you can start today!&nbsp;For example, Last year what stuck out to me was that I have a few big goals that I will need money to make happen. If I think too much about those goals, they feel impossible and overwhelming, but if I do something to move towards the money part, I feel better. So, my hack was to put money in my calendar — I scheduled bill due dates, weekly money meetings with myself every Wednesday, accountability calls with a friend, a money date with my husband (like mentioned in the episode with Bari Tessler.) These are all small tweaks that move me in the direction of being the person that I need to be to make my ideal scenario happen.This year what stuck out how healthy I am in my 5-year vision. My hack, read The Hormone Cure.What is your hack? How can you move forward today?Download planning packet at plansimple.com/simplify2020

When we come in tune with the moon cycle, it's a way to come in tune with ourselves, and then when we come in tune with ourselves and our environment, there's an invitation to become more present.&nbsp; – Ezzie SpencerOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Ezzie Spencer, author of the Lunar Abundance book and journal, and creator of Re. Love, about moon phases and how tuning into the moon affects us.&nbsp;&nbsp;Ezzie started her career in law focusing on domestic violence and women’s safety. When she realized something elemental was missing from her own life, she started to tune into her body's rhythms and cycles, and reconnected with the moon cycle. She began to notice patterns in her energy and her desires correlated to the cycle of the moon.&nbsp;She found that the moon cycles are not only a way to feel better and more energized, but also a way to be a lot more productive as a result. The moon cycle and our own corresponding cycles marry predictability and change.&nbsp;We talk about:&nbsp;Tracking the moon and letting it be a mirror to yourselfSlowing down to notice what we are feeling in the moment and connecting it to the moon cycleSetting intentions at the new moonBecoming more in tune to your intuition and able to separate from external voicesShowing up daily for our intentions as we move through other cycles of the moonMoving into a more sustainable pattern of being and doing phases and learning to embrace the pauseCelebrating what we have achieved and receivedBIODr. Ezzie Spencer is a best-selling author and coach living in New York City. Starting out as a lawyer in Australia, Dr. Ezzie worked in the area of women’s safety, which led her to complete a Ph.D in emotional well-being after domestic abuse. During her doctorate, she started personally coaching women on well-being. First through her coaching, and then also her books, talks, retreats, and online platforms, Dr. Ezzie has supported tens of thousands around the world to heal and harness their personal power. Dr. Ezzie specializes in helping women recover from toxic relationships so they can rebuild epic self-confidence, rekindle their optimism about the future, and finally find the courage to put themselves back out there to attract real love.LINKShttps://www.ezziespencer.com/Lunar AbundanceFree lunar planner: http://www.lunarabundance.com/free-lunar-planner/To book a call about recovering from toxic relationships: https://www.ezziespencer.com/applyInstagram https://www.instagram.com/ezziespencer/Doable Changes from this episode:TUNE IN TO THE MOON. Start by simply tracking the moon and noticing what’s happening. You can watch the moon or use a moon cycle planner. Then journal about how you are feeling, your energy, what you want, how your own cycle compares. SET NEW MOON INTENTIONS. Use a lunar planner to find the next moon. Then use that time to set an intention. There is always another new moon, so there’s always an opportunity to start. Really ask yourself, what is it that I want to welcome into my life? Allow yourself to really listen to the answer from your heart and body wisdom. Think of it more about feeling than about a goal. CELEBRATE. Take time to celebrate what you have achieved...

I am officially landing in 2020, so it is officially week 1 of the 30 weeks and 30 doable changes challenge.Each week I am suggesting a doable change that relates to planning your best, most well life. Each week, I am doing the change alongside you. Each week, I will have a short episode that goes along with the change.Start with a vision. I love this strategy by Marc Allen. On a single piece of paper write out your ideal scene five years from now. Five years is a period of time that’s long enough to be able to imagine a great change in yourself. At the same time, it’s close enough that you can imagine yourself looking similar and having the same personality, and while technology changes fast, you aren’t waiting for time travel in order to achieve your goal. Be as creative as you can be. The biggest limit to our own lives is our imagination. Refer to the Ideal Scene worksheet in the planning packet.Download planning packet at plansimple.com/simplify2020

“A goal that is worthy of you is one that stretches you. It stretches your way of thinking, it stretches your way of believing. It stretches your way of being.” – Shalena BroasterShalena DIVA Broaster is a global business coach who helps new online coaches start their online coaching businesses. DIVA stands for discover, invest, value, and appreciate.As we are entering a new year filled with dreams and aspirations, Shalena gives us some tools to help us realize our wildest dreams. She shares the obstacles she faced as she walked towards her dreams, which included being homeless and losing custody of her son.Shalena literally is light and shares some amazing ideas about creating the life we want.&nbsp;Here is the CliffsNotes version...Start by asking for what you want. You can’t manifest what you want without knowing and saying what it is.&nbsp;Sometimes you have to make a decision, and once you make a change, things start to happen. But you have to go with the information, the tools, and the information that you have at the time.&nbsp;Everyone wants to talk about those, those mountaintop moments. But Shalena tells people about what they're going to experience in the valley, because we're made in the valley.&nbsp;&nbsp;Choose a goal that is worthy of you. A goal that is worthy of you is one that stretches you. It stretches your way of thinking, it stretches your way of believing. It stretches your way of being.Know that you will have setbacks, but don’t let setbacks become a red light that stops you. Know that it just comes with the territory of goals that are worthy of you.&nbsp;There is no right way to do things … and no wrong way. You have to go back to trusting and listening to your inner self. There is no right way. There is your way.Remember that when you plant a seed, it takes time for it to grow before you can harvest it. Don’t get discouraged or try to reap right away.&nbsp;Listen in above to hear the whole story and all the nuggets of wisdom that Shalena gives us in the episode.&nbsp;BIOShalena “D.I.V.A.” Broaster is the best-selling author of “Fire Your Friends: A Woman’s Guide to Becoming Her Own Best Friend” and an award-winning speaker. Her clients call her “The D.I.V.A.” because she loves to show women how to discover, invest, value and appreciate their lives and business.&nbsp;LINKSLearn 4 easy ways to start a profitable online coaching program. Learn how to find your niche, identify your ideal client, create digital products that sell and more.&nbsp;Doable Changes from this episode:&nbsp;PRACTICE GETTING QUIET IN THE MORNING. Take even 10 minutes in the morning to get quiet and hear yourself. Add some movement and sunshine, even better. Jumpstart your creativity for the day with this practice.&nbsp;TEST THINGS OUT. Have you heard something that sounds like it might help you? Test it out. Not everything will work the same for everyone, so try things that intrigue you or sound like they might serve you. Test and notice what happens.&nbsp;CELEBRATE YOURSELF. It can take time to get to the big goals or big wins we want. Celebrate the little wins along the way. Notice the changes that are happening even...

“Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.” — Steve JobsI often serve up a platter of doable changes and let you choose — in fact I give you three at the end of every podcast interview…I never want you to focus on more than one-a-week, but I know that we are all at different stages in our journeys.For the past 2 years, I have taken myself through a series of 30 doable changes that always yield big returns when I focus on them.The first year I did it alone.&nbsp;Last year I invited you to the PlanSimple community.Each time I do it, I learn new things and create better habits.So I made a few changes, and would love you to join me for the next 30 week journey!Maybe you’ve tried some of these ideas before, but they are practices that bear repeating.It takes creativity, focus, and consistency to reach our dreams.If you spend the next 210 days doing one thing a week to move you towards your ideal life, imagine how you will feel 1 year from now. If you cannot imagine... let me suggest that you might feel healthy, happy, organized, accomplished, productive, grateful — to name a few!Whether you are trying to get healthy, parent better, improve your relationship, meditate, or make more money, you need to master your time.&nbsp;We have created prompts for a change a week that will help you rock 2020.If you integrate these doable changes each week, you will undoubtedly see change. But remember, this works when you focus on one doable change at a time. If you are feeling super motivated and decide to jump in on all 30 changes at once, you are likely to get overwhelmed and burn out without making change.&nbsp;&nbsp;Focus on one change each week.I’ve laid out these specific changes for a reason. As I mentioned, I’ve seen these work again and again for myself and for clients.&nbsp; AND if a particular change doesn’t resonate with you, skip it. Remember, consistency counts. But if you miss a day or a week or get off track, just start again. Keep making doable changes that move you toward the big changes and the life you want.&nbsp;Here are the first 5 weeks...Week 1. Start with a vision. I love this strategy by Marc Allen. On a single piece of paper write out your Ideal Scene five years from now. Five years is a period of time that’s long enough to be able to imagine the great change in yourself. At the same time, it’s close enough that you can imagine yourself looking similar and having the same personality, and while technology changes fast, you aren’t waiting for time travel in order to achieve your goal. Be as creative as you can be. The biggest limit to our own lives is our imagination. Refer to the Ideal Scene worksheet in the eBook.Week 2. What is one small hack that would support your vision? This is a small action — a little thing that will help you move towards the vision you created last week — something you can start today! For example, I have a few big goals that I will need money to make happen. If I think too much about those goals, they feel impossible and overwhelming, but if I do something to move towards the money part, I feel better. So, my hack is to put money in my calendar — I am scheduling bill due dates, weekly money meetings with myself every Wednesday,&nbsp; accountability calls with a friend, a money date with my husband. These are all small tweaks that move me in the direction of being the person that I need to be to make my ideal scenario happen.&nbsp;My hack is:I...

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow." -&nbsp;Melody Beattie&nbsp;For many years I dreaded the question, “what did you do today?”Most of those days I did more than my 20-year old self thought possible.I spent a big chunk of each day designing websites for clients.I figured out what a family of 5 would eat for three meals a day, and then played airplane with spoons to get more in their mouths than on the floor.I drove more than was environmentally responsible to get everyone where they were going.I played doll, figured out lego sets, and pretended to make ice cream.I wiped bums.I ensured that clothes were clean and cute.&nbsp;There was often a trip to target.I took the trash out.I bathed the kids.Sometimes I took a shower, but not as often as I wanted.I hoped that carrying a car seat counted as weight training and running up our apartment stairs counted as exercise.By 6, I was done, and there were usually a few more hours until bedtime.If you asked me what I did that day, you might have gotten an empty stare or the “busy” word.Does any of this sound familiar?&nbsp;The truth was...Inside it felt like I did nothing.Then about 10 years ago when I decided it was time to take care of my body, I also started the practice of planning one day at a time.This practice changed my life.It helped me lose 65 pounds.It helped me focus in on what mattered most each day.I still did all the things, but I also hugged more lovingly, took more showers, went to yoga, and started to feel really proud of what a day can hold.Today, if you ask me how my day was, I usually have a big smile.This does not mean I don’t have long lists.This does not mean that sad things don’t happen.It does mean that each day I go through a process and know that what matters most has a place in my day and that always feels good.This practice became the foundation for the FLOW planning process.It is super simple, and today I break it down on the podcast.At a high level, it looks something like this:Start with gratitude. Before tending to my kids or grabbing my phone in the morning, I recall 3 things I am grateful for. They can be small, but I have to feel that gratitude in my gut and write it down on paper.Choose 3 things. From that space of gratitude, I choose the three things that I am committing to doing that day. I usually have a list of hundreds of things that I think I want to do, but I choose 3.Decide the food. After the three things, I choose what we will eat for the day. I write down all the things on a piece of paper. If I have made a meal plan for the week or subscribed to one, I still do this.Time block. I put my morning ritual, which includes this planning, my three things, and my food time into my calendar that has the hours. This makes a list fit into the actual day.&nbsp;Reflect and learn. At the end of the day, I see how it went. I learn from what went well and what got derailed. I do this in writing, without judgment, and with a lot of curiosity.It is a simple practice.It is five steps.Listen to the details in the podcast above.Get the

I need to be comfortable but I need to also look pulled together, professional, neat. &nbsp; – Trish CareyIn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Trish Carey about "wardrobe" as part of a simplified life. We talk about being on-trend without being trendy or throw away and how to elevate your everyday look.&nbsp;One key thought: women don’t need six different wardrobes. You need essentials, pieces you can wear year-round, things that you can mix and match, and they should be great quality. And when you mix in things that are largely lifestyle and part performance—you can go to yoga and then move seamlessly into the rest of your life without a complete wardrobe overhaul. It’s possible to be comfortable and look pulled together, professional, and neat.&nbsp;We talked about the thought that goes into your wardrobe beyond what you are wearing. Where we shop and what we buy matters too. Are you buying throwaway clothes? Are you buying something from a company that supports other entrepreneurs, other women?&nbsp;We talk about:&nbsp;Having too many clothes and how a smaller, but better-selected wardrobe serves us betterThe benefits of a capsule wardrobe with pieces that work year-roundHow upgrading your basics can make all the differenceConscious spendingFinding out about a trend before it happensMaking connections and live experiences even when working in an online spaceBIOTrish Carey is a stylist with Peach. She left the corporate world to stay home with her two daughters. After 10 years as a stay-at-home mom, she decided she was ready for something new and discovered Peach in its early days. She loves what she does as she’s grown as an entrepreneur, fulfilled her love of fashion, and even more fulfilled her love of relationships with other women, all while fitting into the nooks and crannies of her life.&nbsp;LINKSwww.discoverpeach.com/s/trishcTrish on Instagram trish.leadpeachpartnerUncommon ThreadsDoable Changes from this episode:CLEAR YOUR CLOSET. We talk about upgrading your wardrobe, but before you buy anything, start by knowing what you have and clearing out what you don’t need. I did the Mari Kondo method, but do what works for you. Pull out anything that no longer fits; is stained, torn, or otherwise in bad shape. Let go of anything you never wear or put on and take off. Look at what you have. Look at what you wear every day. UPGRADE ONE BASIC. Choose one basic of your wardrobe. A white t-shirt. Black leggings. Whatever it is you wear regularly. Shop consciously to buy a new one. Think about something that fits well and makes you feel amazing. Think about fabric and fit. Think about where you are buying it and from whom. SHARE A COMPANY YOU LOVE. Helping other women entrepreneurs can be a big feel-good thing—and you can find some amazing products too. If you have a product you love from a woman-owned business, give it as a gift, recommend it to a friend....

“Every time I bring something, I try and bring something that is a version of what we all love to eat during the holidays, but it's a healthier version.”Do you ever get into overwhelm and despair and feel like you spend the end of November and the whole month of December in the kitchen? A few December food planning strategies can really help.&nbsp;Being in charge of holiday meals, especially when that means living up to memories and magical expectations can be really heavy. So how do you find joy in that?&nbsp;Remember that the holidays are about community and lean into that. Start with joy — and keep coming back to that.&nbsp;Divvy up the cooking. Melissa talks about having lasagna for Christmas eve dinner, and instead of making them all herself, they have a family cookoff and everyone brings a pan of lasagna. Somebody brings a salad. Divide things up to take the burden off one person.&nbsp;Plan a potluck. You don’t have to provide a meal. Have people stop by whenever they want. Bring something if they want. It takes a lot of pressure off of people to be there at a specific time, and it takes the pressure off one person to cook.&nbsp;Choose food you can prep ahead. Lasagna, enchiladas, a big pot of chili … having foods you can prep ahead, heat, and let be make things a lot easier. Try crockpot cooking.&nbsp;Batch cook for December. Melissa says, “There are so many other things I want to do, right? I want to, I want to get crafty and like hand-write notes for holiday cards and I want to make, you know, neat things,” and those things take time. When you batch cook, you free up some time from making dinner every night.&nbsp;So there’s the time factor, but there’s also what we’re eating and how much. Here are a few tips to not get so off track with eating during the holidays:Measure out portions and store them in individual containers, ready to grab.&nbsp;Set boundaries (no eating candy from the bowl on everyone’s desk, limit your beverages, etc.)&nbsp;Start with water.&nbsp;Create an indulgence calendar. Choose when you will indulge, instead of just mindlessly doing it all the time.&nbsp;Choose a healthier version of your favorite holiday food.Every time I bring something, I try and bring something that is a version of what we all love to eat during the holidays, but it's a healthier version.Whether it’s holiday food or day to day eating in December, prep ahead. Cook some rice. Get your herbs ready. Chop some veggies. It’s so much more efficient to do it all at once. “That prep ahead ... makes the week so much more joyful, because when you start to get busy and you have those things, and there's a sense of pride about it… doing the work so that you can have more joy with your family.”&nbsp;BIOMelissa Lanz is a former internet marketing executive who quit her day job to promote good eating habits in the midst of a national health crisis. As founder of The Fresh 20, Melissa strives to bring fresh food back to the household table and reduce the amount of processed ingredients being used. During the fall of 2009, Melissa dedicated her efforts to creating this tool for busy families and singles stuck in a takeout rut. To further her goal to be a part of The Food Revolution, she wrote The Fresh 20 Cookbook (Harper Collins 2013) and also promotes education in nutrition and healthy cooking through speaking, locally in Southern California and throughout the country.&nbsp;LINKS<a...

Do you ever feel like you’re just going through the motions, getting by on autopilot, even with the things you supposedly want to do? Kelly suggests living more consciously by thinking of your life as an exciting, ongoing project.&nbsp;To do that, you can use the Project Me Life Wheel, which has eight areas of life on it:Productivity &amp; time mangementFamilyHealthLoveWorkFunMoneyPersonal growthYou do a quick assessment for each area of your life, using prompts, to see how things have been going in each area. It isn’t about making your life perfect. It’s more about seeing what areas of your life are pretty consistently going okay and where you might want to put some attention.&nbsp;From there, you take ideas about changes you want to make and create an action sheet. The key is to make a choice to focus. Even if you feel like all areas of your life need work, choose where you will focus this month—and remember you can choose a new focus next month.&nbsp;For December specifically, having a plan can make what can be a hectic month so much better. Start with questions like What was the best part of last December? What was the worst? What do I have to do? What do I want to do? Then think about what you want more and less of, what you will stop and start, what your challenges are, what you need to figure out. What is your holiday wish list? What do you want from yourself? Take all of that to create your dream December.&nbsp;Write down how you want to feel this month. Keep it front and center.&nbsp;Then make sure you are incorporating what you want into your day. That means making a plan for the day that includes the things you said you want and avoids the things you didn’t want.Once you've filled in all these lovely little spaces and Once you've gotten clear about what you want out of December and what you don't want, … make sure that you're doing things each day from that in December.&nbsp;BioKelly Pietrangeli is the creator of myprojectme.com and author of the book Project Me for Busy Mothers. Kelly is on a mission to help women step out of auto-pilot and into higher levels of conscious living. As a mother herself with two teenagers, she understands the struggle with the juggle. Her website and book are a treasure trove of resources and inspiration.&nbsp; She also runs an online membership club called Project WE to help women who want to work on their lives alongside Kelly and a super supportive community.LinksPlan your dream DecemberLife Wheel&nbsp;Mia’s Advent Calendar Making ClassMia’s Make Today Matter 5-Day Challenge3 doable thingsAssess your life. Take a few minutes and look at the different areas of your life. This doesn’t have to take long. Make it fun. Take yourself out to a cafe and give yourself a little time. Give each of the eight...

Are you the planning type or a go with the flow type?&nbsp;It’s possible for a plan to give you more freedom.&nbsp;Leonie talks about setting goals, seeing dreams, setting a vision of what you want to create, and working with the energy you have.&nbsp;86% of people do not think about goals or do not set goals.&nbsp;80% of people don't think about their goals at all.&nbsp;16% of people will think about their goals, but never write them down.&nbsp;3% of people will write their goals downJust 1% will actually think about that goals, write them down and regularly review them.&nbsp;It's that 1%, that tiny, tiny 1% that are among the most successful people in the world.&nbsp;The closer you stay connected to the vision of what you want to create in your life, the faster it's going to manifest for you and you're going to keep pouring more and more energy into it.&nbsp;That means your goals workbooks (however you document goals) shouldn’t be pristine. They should be dog-eared. They should feel like very like well-loved companions who are the guiding light for your journey for the next year.&nbsp;You don’t have to do it all in one sitting. In fact, making a plan takes time and thought. The week before New Years and the month of January are a wonderful time to make your plan for the next year.&nbsp;Dream big. We only get one round at the rodeo and it's so much more fun to be achieving your goals.Leonie’s life and biz workbooks are an amazing way to write down those goals in a place you can keep coming back to them.&nbsp;BioLeonie Dawson is an artist and illustrator with a $10 million business. She started her business about 10 years ago and works about 10 hours a week, leaving her time to be with and home school her two girls. She says, “We have a pretty gentle creative life together. We just spent a lot of time together and I feel really, really blessed that I've been able to have businesses that fulfilled my creative urges and more than abundantly take care of us as well."Links:Get Leonie’s workbooks.Get all 14 talks + planning sheets that make up the Make December Matter Experience&nbsp;3 doable actions:&nbsp;Look at the past year. Look at what worked, and at what didn’t. Take time to look back and have gratitude and insight and clarity for what's happened. Understanding that is a huge piece of the puzzle to setting goals moving forward. &nbsp;Make a hundred list. Make a list of 100 things you want to do in your business and in your life. It can be really hard coming up with a hundred things, which means you stretch in all different directions. It's a really exciting list to tick off.Give yourself a deadline. You don’t have to complete your planning workbook in one sitting. Take time to do the year in review. Take time to think about the questions and dream. But give yourself a deadline. Then choose what works for you—setting aside a little time each day or doing a sprint to finish it up. But finish it … and check back regularly throughout the year.&nbsp;&nbsp;

I am kind of obsessed with this time of year — the good, the bad and all the wonderfulness in between.I think it can be magical for women, for families, for relationships, for the birth of our biggest ideas.But it can also easily be quite the opposite.That is the part I want to protect for both you and me, and our kids.In today’s episode, I reflect on some of my biggest lessons learned, why I am so passionate about this time of year, and an event that I curated and is coming up in one week — Make December Matter.I created Make December Matter so we can all make this our most magical holiday season — which leads into 2020 being a year that really stands out in our lives.You can sign up at&nbsp;www.makedecembermatter.com.

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Kirsten Tyrrel, an entrepreneur and podcaster and host of Marvelous Moms. One of the things that I love is that she ends each interview with the question: What makes you a marvelous mom? It catches people off guard, because we have a hard time saying what makes us marvelous moms, but we should all answer that question daily!We talk about her homeschooling her three kids. She tried it originally a couple of years ago, but realized it wasn’t working. Then she felt the urge to try again, because it felt like such a good fit with entrepreneurship—and she could take a long family vacation when everyone else was back in school. Plus it fits their free-spirited family to do a lot of immersive, exploratory learning.&nbsp;Kirsten talks openly about her big dreams, including her decision to become a millionaire and an epic trip she wanted to take—and then makes them happen. She talks about pushing through places where a lot of people give up.&nbsp;We talk about:&nbsp;Starting from nothing and pushing through challenges and even failureHow success breed success because once you do something you have faith you can do the next thingWhen people tell you things will be hard and choosing to make them easyHow much kids learn naturally when they aren’t in schoolSetting boundaries, creating habits and then letting things FLOWThe power of authentic experiences and connectionsBIOKristen is a passionate entrepreneur who calls herself a connection strategist. Through her gift and skill of connection, she has built 7 figure businesses, has a thriving network of like-minded women, and has hosted a live event with 1,000 people and celebrity keynote speakers! She’s the creator and host of The Marvelous Moms Club podcast and the Kirsten Tyrrel podcast to share even more of the behind the scenes about her business and life as a mompreneur. She’s also the mom of three beautiful, amazing children.&nbsp;LINKShttps://www.kirstentyrrel.com/Marvelous Momshttp://www.marvelousmomsclub.com/&nbsp;Kirsten Tyrrel InstagramDoable Changes from this episode:EXPLORE THE IDEA OF EASY. Next time somebody tells you that something is going to be so hard or you feel yourself starting to fall into the mindset that something will be hard, pause. Ask, “What if this were easy?” Approach whatever it is you are doing with the idea of ease and see what falls into place. SAY WHY YOU ARE A MARVELOUS MOM. Try answering this question every day. Say, “I’m a marvelous mom because …” It could be something you did that day or something you know or have learned about yourself. Say it aloud to yourself. There is magic in hearing it. Write it down. There is magic in that too. STATE YOUR DREAM. Whether you share it with a podcast to millions or tell one...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Heather Maguire, about intuition. Heather is an intuitive, a medium, and the mom of two teenagers.&nbsp;Intuition is knowing things without thinking it out or without a known reason. Our intuition is so important but so often I hear people saying it isn’t really their thing. Heather says, “A lot of people who feel like they don’t have an intuition or they don't hear it or connect with it are people who have an idea of what it's supposed to look or sound or feel like. Part of developing your intuition or beginning to hear your intuition better is understanding what your intuition looks and sounds and feels like.”&nbsp;So sometimes we don’t hear our intuition because we haven’t learned to understand our own intuition. And many of us aren’t really in tune with our bodies, which makes it harder to connect with our intuition.&nbsp;&nbsp;We talk about:&nbsp;Getting more comfortable in our bodies by regularly practicing feeling different emotionsUnderstanding the difference between fear and intuitionHow things keep coming back to us if we don’t listen to our intuitionHow doing a little less can actually help us move forwardWhat happens when you trust and give up the need to do everything ourselvesUsing planning in a healthy way to make space for what’s importantBIOHeather Maguire is intuitive and medium who offers private sessions, group events and workshops. Her readings provide clarity and uncover what's below the surface but impacting your daily life and your ability to accomplish your goals. Her intuitive sessions are like a comforting, therapeutic conversation that leaves you feeling safe, grounded and loved. Having been intuitive her whole life, Heather has always been fascinated by the connections between people and the conversation beneath the conversation. She enjoys helping people uncover their own intuitive abilities and believes that at the end of the day, what matters most is honoring the truth of who you are. She likes to say, "You're not broken. You're not an accident. Who you are is who you are meant to be. You have permission to love your whole self!"LINKShttps://unconventionalintuitive.comThinkUDoable Changes from this episode:TRUE/NOT TRUE EXERCISE. Stand up, take a few deep breaths and clear your energy and then just start playing around. Think of things that are true and then think of things that are not true. See how your body reacts to known truths and known untruths. This will help you understand how your body reacts when you aren’t sure about things.JOURNALING TO GET OUT OF PANIC. We use journaling for a lot of reasons. Try using it to get out of panic. Start your day by writing down all the thoughts flooding into your head. Read it through to see what you are feeding yourself. Then help the pendulum spin by writing some new thoughts.&nbsp; FEEL YOUR FEELINGS. One of the big blocks to our intuition is not being in our bodies. One way to start to change this is to practice feeling our feelings. Take 10 seconds each day to fully feel your feelings (you can practice with a chosen feeling or let yourself fully feel something that comes up for you). Feel...

As long as you take care of your health and you really try to live consciously, life just gets better and better. – Natalie MatushenkoOn this episode of the Plan Simple Meals Podcast, I’m so excited to have Natalie Matushenko back on the show. Natalie is a leadership coach, teacher, adventurer, and a really good friend. She’s dedicated to women living passionately, and so she’s hosting a summit on how to lead an extraordinary life when you’re over 40. I’m part of the summit and really excited today to talk to her about what she’s learned as she gets ready for it!Natalie talks about her own journey of hormone-related issues, health scares, relationships falling apart, things that seemed OK for years suddenly not being OK … She said, “I’ve been doing personal growth for 20 years and it still felt like my entire life was turning upside down.” So she went looking for answers and talked to a lot of amazing women … and put together a summit for us.&nbsp;When we talk about this time of life, being over 40, going through perimenopause, a lot of us think about hormonal fluctuations. This is real! But Natalie also links these physical changes with the soul work of asking what you need to change or let go of and really stepping into our own power.&nbsp;We talk about:&nbsp;Shame around getting older and why we don’t talk about what’s happening to usWays to balance hormones in addition to hormone therapy, like diet, meditation, and exerciseSex drive increasing and how to take advantage of that (plus orgasms are good for you!)How kids leaving home is a transition, but also an amazing time for youSimple practices for raising our happiness set point, like practicing gratitude, acceptance of what is, and noticing the good things in your life and paying attention to them for 10 seconds.Abundance, money archetypes, and how little changes in your surroundings can bring huge changes in your lifeBIONatalie Matushenko helps soulful, ambitious and multi-passionate women uncover their purpose and start passion-driven businesses. She’s been on her own journey to explore the changes in life after 40 and brings together an amazing array of women experts in areas ranging from hormones to money to sex to beyond in the Women Living Passionately Summit. She’s the also mama to three girls.LINKSExtraordinary Life After 40 SummitUncovering Purpose with Natalie MatushenkoShashi SollunaSusan BrattonPleasure is productive with Janna Denton-HowesPlan for Sex with Caitlin Cogan DoemnerDoable Changes from this episode:LEARN MORE. One of the first steps to making a change is...

I recently ran a live event for a small group of women where we sat around my kitchen table and planned Q4 — October, November, and December.Each woman came to the table wanting to get really clear on how to finish this year in business strong.As we went through the exercises, however, the stories we heard were about household goals, relationships that needed attention, and food habits that wanted to be cleaned up.&nbsp;And sitting there, with this group of AMAZING women entrepreneurs, I was reminded of why I do what I do, and that no matter how big our goals are we need our food, our home, our relationships, and ourselves to feel nourished.&nbsp;This week I have been doing a fascinating exercise myself around simplifying. I bought Courtney Carver’s course, Soulful Simplicity. As Courtney was teaching to clean out spaces, I also was prompted to clean out all my closets and the basement from my own coach.&nbsp;Here’s the interesting part… every time I set my timer, leave my computer and declutter, amazing things happen in other areas of my life.The only reason I make the time to do the work in a course or from a coach is because I make a plan. My plan gives me the structure to show up to the life I want to create — even though I may think I have better things to do than clean out a closet in the moment.On this week’s podcast, I talk you through the process that I shared with the women at the kitchen table.I also made you some worksheets so you have a place to answer the questions for yourself.You can download the planning sheets here »In case you just want the prompts for your own journal, these are the questions we answered.I recommend setting a timer for 15 minutes for each prompt and trying to focus on the task at hand for the full 15 minutes. If 15 minutes comes and you feel incomplete, make a choice as to whether you want to set the timer once again. Know that you can feel complete with the 15 minutes.PLANNING PROMPTSWhat does your life look like 5 years from now? If you have young children I would imagine 10 years from now. Think about what a day looks like. You can reflect on what just happened and what you are looking forward to on other days, but get yourself through a whole day.Do a masterlist, aka brain dump. This is EVERYTHING in your mind in no order and unfiltered. I need to brush my teeth. I need to buy more apples. I want to find a great skirt. I want to write a book. I need to call and make that doctor appointment. I need to organize Christmas break. I want to help my kid with that friendship. I want to renovate our third floor… you get my drift.Decide how you want to feel this season. This season is the next 3 months — the busy fall through the holiday season. Why do you want to feel this way? What does that look like? Words are limited and loaded, so really describe this feeling (or set of feelings) for yourself.With all of this intel in mind, decide the 4 things you are going to work on in the next 90 days. I want you to choose one thing in each FLOW category — Food and wellness, Lifestyle and family, Om (aka spirituality and self-care), and Work.&nbsp;Make a one sheet. With your four goals decided. Make a one-sheet with the list of activities you need to tackle and habits you need to cultivate to move towards this vision in the next 90 days.You’ve got this!

I ask people how much money they make, how they do it, how much money they take home and so naturally people come into my show and they tell me “I’m nervous.” – Claire PelletreauOn this episode of the Plan Simple Meals Podcast, I’m so excited to talk with entrepreneur Claire Pelletreau, who teaches online business owners how to use Facebook and Instagram effectively for their businesses and runs the Get Paid podcast. She’s also mom to a 3 ½-year-old.&nbsp;Claire isn’t shy about talking to people about money. So we dive right in about money—making it, spending it, budgeting it, and how people are nervous about talking about it. Along with that, we talk about childcare, stay at home moms and working moms, breastfeeding, and the guilt and judgment involved.&nbsp;We talk about:&nbsp;Choosing childcare that works for you and the outer or inner judgment about childcareMaking friends and working as forms of self-careThe pressure put on moms to breastfeedMaking decisions for your business that move you toward bigger goals and the ones that work for the immediate situationDiscomfort about talking about money and learning to deal moneySecondary infertility, depression, diet changes and how budgeting changed the mindset around IVFBIOClaire Pelletreau is an entrepreneur who teaches people how to run Facebook and Instagram ads for their businesses. She’s the founder of the Get Paid Podcast. She lives in Philadelphia with her three and a half-year-old daughter and her Argentine husband.&nbsp;LINKSThe Get Paid Podcasthttps://clairepells.com/The Clean PlateYNABDoable Changes from this episode:OWN YOUR SELF-CARE. If you love your work and talking about work, own that. Let that be your self-care. If you feel like something else is fun or gives you joy, own that. Sometimes the definition of self-care is too narrow and we judge people for not taking care of themselves. We all have different kinds of self-care. Know what yours is. FIND YOUR PEOPLE. People who “get it” are so important. We get to talk to them about things we love or even do things we love with them. They help and support us in what we do. Think about who in your life supports you in the different parts of your life. Who supports you in your work? In your lifestyle? As a parent? In your healthy living? Often we have different people we turn to in different parts of our lives. Look for—and connect with—your people.&nbsp; DECIDE WHERE YOUR MONEY IS GOING. Whether you use YNAB or work on budgeting on your own, try this. Know how much money is coming in. If you are an entrepreneur and it isn’t regular, start tracking so that you can see how much comes in and when and maybe notice trends. Then decide ahead of time where your money is going to go.&nbsp;

To go from that place of “I know” to “I actually treat my body in the way that she deserves, in the way that she really needs to be taken care of,” there’s a huge gap in there for most of us.– Nina ManolsonOn this episode of the Plan Simple Meals Podcast, I’m delighted to have Nina Manolson back. She’s been on the podcast twice before, and I always love talking with her. She’s a holistic health coach and health and wellness coach, and I love her approach to food and body.We start off talking about compassionate eating and how just saying the word compassion can help you soften. But we often don’t extend compassion to ourselves, and then we add a push dynamic to our relationship with our food and our body, which leads to tightness, restriction, and striving. Compassionate eating isn’t about your eating plan … it’s about how you treat yourself with whatever you are eating.&nbsp;A lot of us know what we need to do, but we get caught up in managing food and body, but the management model isn’t very successful. And what if you don’t know what you should be eating? It comes back to compassion and listening to yourself and what you need.&nbsp;We talk about:&nbsp;Living “next door to your body” and how living in your body helps you learn what you needGetting support to learn to interpret what our body is trying so hard to tell usRecognizing that some experiences don’t serve us—even if they might seem healthy on the surface (Nina shares her conclusions about a rock climbing trip that wasn’t serving her)Being body current—responding to the body you have now, not the one you want to have next summer or the one you had back before kids or 30 years agoHormonal changes, how our body is always changingDeveloping a compassionate relationship with yourself and quieting your “mean mirror” voiceBIONina Manolson is a certified holistic health coach, a board-certified health &amp; wellness coach, a certified Psychology of Eating Coach and Teacher, and she has a masters in counseling psychology. She is passionate about helping women end their food and body struggles and begin healthy, vibrant living that becomes a habit and easily fits into their busy lives.LINKSWe Got The Body Thing WrongCompassionate Eating CourseGet Along With Your Body with Nina ManolsonEating on Purpose with Nina ManolsonA Day in the Life of Nina ManolsonNina’s Decadent Dandy DrinkDoable Changes from this episode:LISTEN TO YOUR “MEAN MIRROR” VOICE. To start being more compassionate with yourself, start simply by listening to the conversation that is currently going on

We are so distracted by what we think we should be doing, what we think we should be accomplishing, what we think we should be creating. We’re just so off-center from what’s most important.&nbsp; – Elena LipsonOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk about taking care of yourself with Elena Lipson, a coach, speaker, and retreat leader who helps women stop putting themselves second to everyone and everything in their lives.&nbsp;We talk about the difference between work-life balance and work-family balance. The second so often takes you out of the picture completely. So many women say, “I just don’t have time to take care of myself.” It’s not that we don’t know what to do, it’s that we have a hard time prioritizing — and recognizing that balance isn’t stable, it moves back and forth like a pendulum.&nbsp;Another way to think about balance is not to think about everything being equal, but to think about how things feel. Are they fulfilling? Are you giving attention to the things you want to give attention to? Elena says, “You’re actually course correcting all the time. That is the best description of entrepreneurship and motherhood and womanhood and life. You’re constantly course-correcting based on what is feeling really fulfilling right. What do I need to put my attention to.”&nbsp;We talk about:&nbsp;Putting your top priority on the calendar firstDelegating things that get in the way of your top priorityThe idea of daily alignment, which may mean putting attention to different places or including different things in your life day by day, and also checking in with yourself daily to see if what you are doing feels rightHaving a criteria to help you make decisions and say no—and modeling how you use family criteria in decision making&nbsp;Elena’s HOME acronym (Health crisis, Overwhelmed, Motherhood, Entrepreneurship) and how your choices lead to repercussions through all aspects of your life, including your bodyWhat self-care really isThe importance of moving your body first thing in the dayBIOElena Lipson is a Divine Self-Care Mentor, speaker, transformational coach and retreat leader. She’s also the creator of The Divine Self-Care Circle, a year-long journey for women who are ready to say YES to igniting their divine feminine and dropping the hustle in exchange for creating a life they love with ease and grace. Elena works with incredible women all over the world to help them become the #1 asset in their life, business and the bedroom. Elena helps women reconnect to their intuition and re-claim their voice.LINKSwww.elenalipson.comThe Divine Self-Care CircleOn Instagram elena_lipsonElena’s podcastEssentialism by Greg McKeown<a...

Agile is all about flexibility, reevaluation and inspecting and adapting what we’re doing. That’s the agile mindset and I bring that philosophy into my family.&nbsp; – Stacey AckermanOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Stacey Ackerman, the founder of Agilify Training, about Scrum. Not sure what that is? Don’t worry! Neither did I until very recently … and then I couldn’t wait to learn more.&nbsp;Scrum is a management framework based on collaboration and teamwork, focus and getting things done in small iterative ways. The goal is to get things out quickly, get feedback and make a change. Stacey is a scrum coach in the corporate world but has also used the framework in her home life. One of the key things is to get all the players involved. That means getting your kids involved in the process if you are using Scrum at home instead of just dictating their jobs.&nbsp;Stacey talks about how the process has changed as they use it more and more. She talks about getting her kids involved in the planning and using it as a way to increase responsibility and accountability for chores before fun.&nbsp;We talk about:&nbsp;Trello as a tool to organize home and work tasksFriday planning sessions and Monday check ins with an accountability partnerThe idea of timeboxing—giving yourself a certain amount of time to focus and get something doneHaving fewer tasks going at once for greater productivitySprint reviews and retrospectives—meetings or ceremonies at the end of a sprintCreating a backlog—all the things that have to happen—and prioritizingBIOStacey Ackerman is the founder of Agilify Training. She’s a coach and trainer with a background in marketing. She became passionate about agile as a better way to work in 2012 when she experimented with it for an ad agency client. Since then she has been a Scrum Master, agile coach and has helped with numerous agile transformations with teams across the globe. She’s also a speaker and mom to three kids.&nbsp;LINKShttps://agilifytraining.com/Agile for Marketers on YouTubeAgile for Marketer blogGreenlightTrelloBacklogFLOW365&nbsp;Doable Changes from this episode:CREATE A HOME BACKLOG. Have a family meeting and create a backlog (a list of all the things that need to happen) for either the things it takes to run your household or for a specific project (a move, a vacation, etc.). Pull out the sticky notes and get everyone’s ideas. You can then prioritize and assign tasks to different people. TIMEBOX. Take a look

Learning to pay attention to the lunar cycles helps us pay attention to ourselves, which helps us hear intuitively. – Sara WalkaOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sara Walka, the head magic maker and founder of The Sisters Enchanted, about moon cycles, intuition, cards, and other tools.&nbsp;Intrigued by tarot since she was 15, Sara has been following an intuitive path for the past 20 years. Leaning into her intuition led her to quit her job as a candy sales rep, go to graduate school, become an educational consultant, and then eventually to start The Sisters Enchanted. We talk about letting intuition guide us.And then we talk about lunar cycles and ebb and flow. So often we fight against a cycle, feeling like we need to keep doing things all the time. Sara talks about recognizing the changes in the sky and in our own energy and how we can learn to pause and not feel bad about doing that. I love that she says this from her knowledge of the lunar cycles and ackowledges that as a mom and a business owner, it can be challenging to let ourselves do that. But it starts with awareness.We talk about:&nbsp;Finding and using the energy periods within a cycle – and then resting (the full moon or the new moon tend to be intense periods for different people)How those pauses help us to hear what our bodies and intuition are telling usHow to use lunar cycles whether or not your own cycle lines up and the benefits of tracking both cycles and your energyLooking at other cycles, like the 24-hour day learning what part of the day feels more energetic and which part feels slower and then combining this knowing with what you know about the 28-day lunar cycleOracle cards and pendulums as tools to help us hear our intuitionHow emotional attachment related to having kids can get in the way of our intuitionBIOSara WalkaLunar is the head magic maker and founder of The Sisters Enchanted. She makes magic mainstream and helps people magnify their magic, stretch their soul, and learn to love their life and themselves. The Sisters Enchanted strives to spread magic, optimism, and spirituality to an increasingly chaotic world through monthly membership programs, free Facebook group, and courses. She’s the mom to a five-year-old daughter and a two-year-old son, and currently can usually be found at home with her kids in Connecticut or cultivating communities on the internet.LINKSthesistersenchanted.comThe Sisters Enchanted on FacebookThe Sisters Enchanted on InstagramThe Sisters Enchanted on YouTubeDoable Changes from this episode:TRACK YOUR ENERGY. Start noticing and tracking your energy. Write down how you feel at different times of the day and throughout the 28-day lunar cycle. You can find a lunar calendar online to help you find when the moon is full, new, or at any other stage. You may want to track your energy during your own menstrual cycle too, whether or...

When the going gets tough. We hide. Well, I don’t know about you but I do… When we make changes in our lives it can feel strange to us, our families and our friends. Others may resist our changes because they feel threatened. They wonder if you are judging them. They don’t want to change or even think that they might have to. They are uncomfortable when you don’t do the things you always did before. As humans, we are not programmed to love change, so this is totally normal.It’s hard to stick to our changes when we are getting disapproval or too many questions or enticements to do what everyone else is doing and just fit in. But you can do it. With your why, a plan, and a little accountability and support you can do it.&nbsp;5 Steps to Make the Change You CraveHere’s what you need to get through the discomfort to stick with the changes you crave.&nbsp;1. Accept that change is hard and feel OK with change.Do one doable change at a time. Know your big why. When I made my big change to lose weight, it was really about having energy. I didn’t know how to cook, but I did what was doable. For me, it was making 5 not-even recipes day after day until I got the energy. Then I learned how to cook. Then I was able to integrate healthy eating into our family. But it all happened by committing to what felt doable. What is doable to you is different from what is doable for other people.&nbsp;2. Keep it super simple.&nbsp;Big change can feel overwhelming, that why here at Plan Simple, we focus on One Doable change at a time. I like to look at Doable Changes as experiments. Lean into one change at a time and see how it feels. We include ideas for doable changes at the end of every podcast or get a 101 Doable Changes for different areas of your life. (Just remember to focus on one at a time.)3. Recall what works regularly.&nbsp;Write down what you are grateful for. Write down the “magic moments”—those times when what we need comes to us when we make choices and take actions to move toward our goals. It helps us block out what other people think and focus on what is working. It also helps us quiet our own mind from telling us we are crazy for doing this. Write down the shifts. Write down the ways life is getting better. Learn to notice the magic. Write it down. Look back at that when it feels hard. Keep going.4. Don’t lecture, just lead.&nbsp;When you start to make amazing changes in your life, people notice. They notice your glow or your energy or how organized your house is or how unflustered you seem all the time. People start to ask questions. We want others to feel amazing too, and sometimes our response comes out as a lecture or judgey way: You need to give up gluten or commit to yoga or stop overscheduling your kids or set regular work hours …&nbsp;Instead, be a walking example. Bring a gluten-free treat to a party so that people can love what you love instead of notice what you aren’t doing. Live your calm or your energy or your joy … whatever good comes up for you.&nbsp;5. Find accountability.&nbsp;Not everybody will be ready for the changes you are making. Having like-minded people to talk to when things get hard and to hold you accountable can make all the difference. You may find these people at your school, in a moms group, or in Facebook groups. Check-in weekly just to tell someone what you are planning to do — from not yelling at the kids to eating more kale to finishing the presentation that...

You know what you want. You crave big change, but you can’t seem to get there or even gain momentum toward the life you really want. We’re going to look at three blocks to making a change, and more importantly, what you can do about it.&nbsp;Block 1: We fill our calendars.We see an empty hour and we say yes to a playdate. We see an empty day and we say yes to volunteering all day at our kids' school. We see an empty weekend and say yes to the birthday party, the show, and the neighborhood cookout.&nbsp;Work ends at 5, we run to get kids by 6:00 we need dinner on the table by 6:10 for the rest of our evening to work. We don’t make time for the things we say we want to do. We literally schedule ourselves out of our own lives.Let’s change that.&nbsp;Build in space. Go through your calendar and schedule space — ramp up and ramp down time, blocks of nothing gets scheduled time, transportation time,&nbsp; 10-year plan time. Get really real about how long things take.&nbsp;Make time for the important things. If you really want to eat better, schedule time to meal plan and prep. If you want to write a book, put that time on your calendar and hold it sacred. Put it on your calendar so you don’t fill that space with the things that don’t matter.&nbsp;Commit to one doable change at a time. Big changes happens as small actions we take again and again. You aren’t going to lose 65 lbs in a day. You won’t write your book by the end of this week or have meditation part of your morning routine overnight. Set yourself up—in your calendar—to make one change. Set aside 5 minutes to meditate every morning next week. Set your alarm. Get up. Do it. Plan your meals. Stick to the plan. See what happens when you set yourself up to move toward your goals. Really fit it in your change. Feel curious. Maybe even have some fun.Block 2: Our calendar system limits usDo you keep all the parts of your life separate? Kid rosters are stuck on the fridge. Your meal plan is on a chalk board in your kitchen. Appointments and work show up on your phone. But everything is separate and all over the place.&nbsp;We’re reacting to what’s coming in and not what’s going on big picture.Let’s change that.We need a plan that has the whole picture in it. We need a plan that honors our seasons and cycles. Plan for the next 90-day season. What pieces of your big plan can you work on during those 90 days?&nbsp;But when we look at this, we need to look at our lives holistically. That’s why I created the FLOW process. FLOW stands for:FoodLifestyleOm (selfcare and down time)WorkWhat do you need to focus on in this season to work toward this life you crave? Maybe you are focused on one category right now, but often categories affect each other. Making a choice has magic in it. One member of FLOW365 was working on a big change at work, but she kept coming up against barriers. She decided to focus on clearing clutter at home for the next 90 days, and as she did so, the work stuff fell into place.&nbsp;Trust that you are going to live in this bigger way of living and that what you choose now to move you forward has less pressure.Block 3: It’s hard to be different.It is hard to be different. We don’t have a blueprint for parenting, for entrepreneurship, for so many of the things we want in our lives. We get input from the media, from our community, from the Internet … we don’t even hear what we want.&nbsp;I hear this a lot around food changes. “I feel good when I don’t have all the...

Overwhelm does not happen because our to-do list is miles long. Our to-do list is always going to be miles long! Overwhelm happens when what we are doing — what we are choosing to check-off from our to-do list — differs dramatically from what our heart knows will lead us to our ideal life.&nbsp;Let me give you a small example that I hear a lot: I don’t have time to exercise.I can’t find a consistent time. I am always in my car driving kids to soccer, ballet, and play dates. There is just no time, and I am exhausted.&nbsp;In this case, your body literally knows it needs exercise to be its best, yet you are paying attention to all the things that you added to your list because you thought you had to.&nbsp;I could tell you that I have friends like Dai Manuel who could give you easy 20 minute workouts you can do at home or Catherine Basu who has personal trainers that work with you through your computer screen. But you might raise other obstacles that are driven by overwhelm or the things you think you have to / should do.&nbsp;Your overwhelm triggers might be different. It might be that you are always tired and you cannot sleep. It might be that you are always with kids so you cannot get your work done. It might be that there is never enough time to make healthy dinners. Or it might be that you are always working so you feel like your family and home are falling apart.&nbsp;What I have found over and overworking with women is that we can only change our habits when we change our perception of time and our perceived limits that time brings into our lives.&nbsp;I want to offer you 3 ideas and some tools that go with each that might help.3 Steps to Ditch Overwhelm and Feel Great&nbsp;First, let me tell you a bit about my obstacle 10 years ago. I had a perfect life on paper, but I was exhausted and very overwhelmed. In a total breakdown moment, I was able to pinpoint that I was 65 pounds heavier than I had ever been,&nbsp; always had a coffee in hand to get me through the day, and operated in survival mode most of the time. I always felt short on energy and time, and was at my wits end by the time I was supposed to get dinner on the table.One day, seeing the huge stack of coffee cups on my desk, I decided I needed to change. I made the decision to feel great. I believed it was possible. I found support. I took action one doable change at a time. I now have the tools to be the best I can in every one of my roles, every day. It all starts with knowing what you want.&nbsp;Know what you wantWhen you know what you want, you can choose things on your list that align with what you want and say no to what is totally misaligned. That might mean delayed gratification as you move toward a larger 10-year vision. For me, it meant getting really clear on family values—my own values, my spouses, and what we believed together. These things help us make decisions about what we take and leave. Get your planning sheets for what you want here.&nbsp;What will it feel like when you get what you want? This is like the imaginary play you did when you were young. Maybe you haven’t exercised your imagination lately, but this is a great way to do it. See yourself living the life you want. Is there a word that comes to mind? A smell? A memory?&nbsp;We can feel the finished result before we experience it, and that can help us stay the course to get there. Try writing out what you want as if it has already...

I realize how much I love and crave planning ... It helps me be all what I want to be and get things done … It doesn't mean everything gets crossed off the list that day, … but it will get moved to the next day and the next day until it is done. – Carrie AllenOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Carrie Allen, about how she finds flow between a full-time, high-level job that includes lots of travel, four kids and a new husband, and running her own business. While Carrie always seemed to “get things done,” she’s learned during her time in FLOW365 to find more balance between different parts of her life.&nbsp;The FLOW planning system helped her to be more mindful. She learned that she could care about food, self-care, lifestyle, family and work without being a workaholic. She learned to think about seasons and what she wanted things to look and feel like. She started blocking time for the things she wanted, and she started to feel more well-rounded.&nbsp;We also talked about her moving from a very masculine view of time that fit with her corporate job to a different kind of rhythm.&nbsp;We talk about:&nbsp;Meal rhythms as a way of planningKnowing what’s for dinner as a toolThe importance of family mealtime and how that can help you balance other thingsHow leaning into your dreams or doing something creative can be self-careWriting lists, meditation, and other ways to get grounded—and what we can do when we get quiet and groundedHow having a plan doesn’t mean everything gets checked off the list every day, but you can keep moving toward your goalsBIOCarrie Allen founded August Table with her husband Krister to inspire people to connect with friends and loved ones for meaningful conversations around a table. They are passionate about beautiful design, eating delicious healthy food, and connecting with loved ones around the table. August Table features hand block printed linens for your table, your kitchen and you. In addition to running August Table, Carrie runs the corporate innovation program at the Cambridge Innovation Center. She has four kids ages 13–21.&nbsp;LINKSAugust TablePlan Simple Meals InstagramAugust Table on the Today Show siteDoable Changes from this episode:BLOCK TIME. Choose one thing you want to do—meditate in the morning, take time to meal plan, rest, do a creative project. Block out time on your calendar to do that thing. Even if you are only meditating for 5 minutes, block out that time.&nbsp;MAKE A MEAL RHYTHM. Instead of trying to come up with a new meal every single night, set up a rhythm that makes it easier to make a meal plan. For example, make every Monday bean night and Tuesday grain bowl night and Wednesday soup night. Having a rhythm makes meal planning and decision making easier. Once you have a rhythm set

On this episode of the Plan Simple Meals Podcast, I’m talking with Paul Salter, a registered dietician whose mission is to help people break free of poor relationships with the scale, food or feeling trapped in the cycle of weight loss and regain.&nbsp;We start with the problem of girls starting to diet as early as 5 and 6 and being taught so young that being thin is essential. And yet, my food story starts with weight loss, with losing the 85 pounds I was carrying from pregnancy. Paul talks about the scale as one marker of progress, but that it isn’t always the right marker and shouldn’t be the only one. Energy can become a powerful marker instead.&nbsp;Then we dive into why dieting doesn’t work. How we don’t think about what or how we’ll eat after our diet or cleanse ends. Short plans—usually 30 to 90 days—are designed to make you feel successful. You feel like you can do it, knowing it will end, but when it does end and the plan doesn’t fit with your lifestyle, you don’t know what to do. We need to find a sustainable plan for our food.&nbsp;We talk about:&nbsp;Keystone habits, things we do that have the biggest return on investment, such as meal planning and meal prep&nbsp;Getting clear on your foundational foods—your 4–5 main staple food groups that you need every day—making a list of foods you know you like and make you feel your best, and flexing what and when you eat around your foundational foodsHow to get past the noise to know what to eat. For everyone, that’s wholesome nutrient-dense foods and then paying attention to what doesn’t sit well with youThe “what the hell” phenomenon and ways to reframe to get overall or nothing/black or white thinking when it comes to foodTwo ways to handle feeling weird about food choices at family or social eventsTraining your brain to scout the positives by writing down a non-scale related victory each nightHaving an after-action plan for when you get off trackBIOHe's obsessed with helping men and women who have a history of yo-yo dieting develop the mindset and behaviors essential to achieving long-term weight maintenance and he takes great pride in his ability to provide impactful education, resources, and support to help you do just that.The past few years, he's worked one-on-one with more than 1,000 men and women, helping them to transform their lives while collectively losing tens of thousands of pounds of body fat.He's served as a Sports Nutrition Consultant for the prestigious Renaissance Periodization, a lecturer in the Health Sciences Department at Northern Arizona University, as the Nutrition Editor for Bodybuilding.com, and as a Sports Dietitian for IMG Academy.LINKSThepaulsalter.comPaul on InstagramPaul on YoutubeShow with Sarah JenksDoable Changes from this episode:CULTIVATE A VISION....

On this episode of the Plan SimplePodcast, I’m so excited to talk with Tess Masters, aka The Blender Girl. Tess is all about the perfect blend, our own personal mix of different notes and philosophies, culture, work, love and relationships, hobbies and literally food that make our perfect blend in health and happiness. Oh, and she believes food needs to pull us in at a glance and be mind-blowingly good.&nbsp;Tess talks about her food philosophy and how she came to love blending. One of the biggest takeaways? Bringing joy back into the mix. Tess went from evangelizing one way of eating over another to “coming at health and nutrition and food from a place of abundance and joy rather than depletion.” When she started focusing on all the incredible things that she could do as opposed to all the things I couldn’t eat or couldn’t do or whatever, everything changed.&nbsp;Tess isn’t just the blender girl. She an actress too and travels a lot. And since travel and summer barbecues (or winter holidays or this week’s birthday party, or pick your reason) are two of the big challenges I hear people talk about when it comes to eating food that serves you, we talk about that too, and she shares her tips on eating and feeling great when traveling.&nbsp;We talk about:&nbsp;Blender recipes that get self-proclaimed meat lovers to crave mushroom stroganoff, green hating kids to eat kale smoothies, and everyone to swoon over cauliflower, and the alchemy of flavors you can get when you blend that you can’t get other ways (hint, try red pepper and strawberry)Why it’s worth investing in a high power blender (and the fact that any blender is better than no blender)The sachets Tess carries on a plane—what’s in them and how they help keep her feeling goodBringing something you can eat to events—and choosing what you will eat to be part of a celebrationThe importance of staying hydrated, when we travel and in general to support our eating decisionsHow to handle questions about what you are eating/not eating (because sometimes it’s what other people think that keeps us from eating in a way that gives us joy)Ways to get kids to eat healthily… including changing tastes and getting them involvedBIOTess Masters is an actor, voice-over artist, and a food fanatic. She went to a naturopath in her teens because of extreme lethargy and learned that she is gluten and dairy intolerant. That led her to explore how food affects us. She tried pretty much everything: vegetarian, vegan, raw foods, Ayurvedic philosophy, Chinese yin and yang, alkalinity, Body Ecology anti-candida principles, blood-group strategies, and zillions of green smoothies … One day her dad asked if she was having fun. That was a turning point to getting more intuitive with her eating, to cherry-picking from different plans to find what works for her. And Blender Girl was born. She started blending foods, finding new combinations, and sharing her amazing recipes to help others find their flexible wellness plan.&nbsp;LINKSThe Blender GirlTheDecadentDetox.comCookbooks by Tess<a...

“I think of a hero as someone who understands the degree of responsibility that comes with his [or her] freedom.” -&nbsp;Bob DylanI’ve been thinking about freedom today for a number of reasons – it was just Independence Day in the US, I recently visited my 101-year-old grandmother who still lives independently, and I had a two-week road trip with my family while still coaching the members of FLOW365.I want to share what I thought freedom was, what I have come to learn it to be – and how I practice making choices on a daily basis to experience freedom.&nbsp;For a long time, I thought freedom meant buying whatever I wanted, doing what I wanted when I wanted, and eating everything in sight. Sometimes it felt good, but more often than not my desires were based on other people’s agendas. I needed to reconsider freedom.I started paying really close attention to all the people in my life over the past few years — guests I interview here, coaches I have hired, colleagues I respect, my grandmother, Oprah, Brene Brown — I am so curious how each person finds their version of freedom.&nbsp;I want to pass on some of my biggest lessons about freedom today. I don’t have all the answers. I come from many years of bad habits and limiting beliefs, so these are all things I experiment with and practice on a daily basis.Freedom is saying no to foods and substances that don’t serve me. Who knew? I get asked all the time if I feel left out at parties when a cake comes out in its full dairy and gluten glory. (For those of you who are new to my world, I have chosen not to eat those things.) The truth is that it may have been hard at first, but 10 years in, I choose the energy, good-health, and waistline that come with eating what I know serves me. I never knew in my 20s that I had the freedom and choice to feel well all the time.&nbsp;My latest “no” has been to alcohol. A few months ago, I realized that even though I was not consuming that much alcohol, I would grab a glass of wine at the end of the day so I could feel fun in a moment when I was feeling exhausted. I realized that I had stripped myself of the freedom to be fun or admit I needed to go to bed. This change has not been easy — trips, weddings, holidays all draw me towards wine bottles, but it has been a really important experiment in finding “my fun.” And I have to say, a mere 90 days in, it feels so freeing knowing that I can be fun all on my own.Freedom is deciding, making a plan and sticking to it. Not everyone gets this point because it seems counter-intuitive. Eating junk food every day is not freedom, because though it is fine today (after a little tummy ache maybe), it may catch up with you later.&nbsp;The same is true about exercise, sleep, and water. If any of these things aren’t optimal for a day, it’s not a huge deal. But put that on repeat and you have a problem. After too little sleep for a week, a month, 3 months, you will not have your best ideas and you are more likely to get the cold your kid brings home. On the other side, FLOW365ers continually report the freedom they experience from meal planning – the time saved, the worry averted, the kids who eat more variety than ever, how easy the kitchen becomes.Planning does not mean you are rigid and never do anything on a whim. It means you have set great boundaries, so you know when to say yes and no, and when you say yes to something out of the ordinary it feels great. When I don’t plan, there are many yeses that feel bad. I think it is the uncertainty of really knowing whether I have the time and space to do that thing and live into my ideal life at the same time. If I slip into not planning or not following through with my plans, I turn into martyr mom. I carefully planned my last trip with my family down to New Orleans. I included time to...

"Technology is distracting us all the time. It’s incredibly effective ... because the people that are designing these apps understand how our brains work better than we do."– Sharon MaxwellOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Chelsea and Sharon Maxwell, an amazing mother-daughter duo. Sharon Maxwell is a clinical psychologist with more than 30 years of experience. Chelsea has a masters in education and has been working with her mom for 5 years to bring information about sexuality in the digital age to families and schools—and a larger message about navigating parenting in the digital age.I first met Sharon about 7 or 8 years ago when she spoke at my son’s school about talking to your kids about sex. (It starts earlier than you think!) Since then, I feel like so much has changed. Sharon believes that we have less control over the environment our kids are in on a daily basis: “If you want to be the person that acculturates your child and give them what your values are as a family, your capacity to do that has diminished.”Sharing values is really important because it affects how we approach all kinds of questions. One of the ways Sharon and Chelsea like to frame this discussion is with the phrase, In our family, so In our family, we believe that ..., in our family we think this is what’s important … Beyond values, it’s important for kids to understand how their brain works and how apps and other technology are designed to manipulate them.&nbsp;We talk about:&nbsp;Talking with teens about ways in which technology is actually manipulating how you spend your time and how you think about very important issues.&nbsp;Understanding how your brain works, so you can understand why it’s hard to stop playing a game or disengage from devicesLearning to exercise self-control, including tools like what to do with the energy of wanting somethingPhones and other technology as a distraction from doing hard things and the effect on developmental milestones—and how parents use these things as distraction tooTeaching kids to use technology, the same way you would teach them to drive a carBeing a creator, not just a consumerTalking with your kids about values, specifically around entertainment, information, and communicationBIOSharon Maxwell, Ph.D., is a psychologist, author, and educator. She’s a a practicing clinical psychologist, specializing in adolescent and family therapy. She is the author of the award-winning book, The Talk: A Breakthrough Guide to Raising Healthy Kids in an Oversexualized, Online, In-your-face World, and is currently working on a new book with her daughter Chelsea about raising healthy and responsible kids in a media-driven culture. She and Chelsea bring her Sexual Health and Responsibility Curriculum, to public and independent schools.Chelsea Maxwell, Ed.M., is a learning designer and educator. After receiving her BA from Vassar college, Chelsea specialized in curriculum development as well as technology and innovation at the Harvard Graduate School of Education. She is currently focused on educating students about healthy relationships. Bringing years of experience as a director of mentoring for children and teens, Chelsea creates interactive and dynamic learning experiences for students of all ages. She has begun developing a series of online courses and is working with her mother, Dr. Sharon Maxwell on a book about raising healthy and responsible kids in a media-driven...

We have different energies at different times of year, at different times of the month, at different times of the day.... Every day can look a little bit different and you can start to learn what that might be as you’re planning in advance. On this episode of the Plan Simple Meals Podcast, I’m so excited to talk about planning your week, and the weekly 3 for moms. As I get ready for another year of FLOW 365 and prep changes for the next round of the FLOW Planner, I’m thinking a lot about how I plan and why it matters. I am also gathering as much of the science behind planning as I can.&nbsp;As we shift into summer, I’m thinking about setting up for a summer that feels good for my whole family. I recently did a whole series on summer planning. If you missed the planning sheets, you’ll find the link below. &nbsp;Planning the summer can help you have the summer you want, but it’s important to think about each week too! I’ve been reading Michael Hyatt’s Free to Focus, and I really recommend it, but … there’s a lot of masculine energy around it. Based on my own experience of finetuning how I plan and helping so many women plan their days, weeks, and seasons to get more of the life they want, I’m sharing some of his ideas with my own tweaks. &nbsp;Planning Your Week StepsFirst, I’ll say that I love to plan on Fridays. Michael Hyatt says he usually plans on Friday, Sunday, or Monday morning. For me, Friday works best. It gives you the weekend to prep for the week and set up and support you need. &nbsp;Find your magic momentsMichael talks about wins, but in the FLOW process, we find the magic moments each day—in all the areas of our life. Review your weekAnalyze how things went. See what you can learn. Get curious instead of judgemental. Again, look at the whole picture of your life—your work, your family, your food, your self-care ...Make a master listMichael talks about reviewing your list and notes. This step in the FLOW process is Masterlist. It is therapeutic to get everything out of your head onto paper. Plus once things are on paper, you stop using up brain space holding on to it and you have it in a format where others can see it, whether for accountability or support or whatever. There’s also another step that matters—a process for reviewing that list and crossing things off or saying no to things that don’t serve you and your goals right now. &nbsp;Check your goals, projects, events, meetings, and deadlinesWe’ll talk about how Michael presents this … and a more female version based on different types of cycles.&nbsp;&nbsp;Set your 3 Big RocksOne of the key things here is to remember that some of your big 3 might be about work, but some might be about family or home. We set ourselves up for more success and feeling better when we look at our life as a whole. That also means leaning into our own cycles of when things get done. Plan your rejuvenationThis is step 6 for Michael, and it’s an important one. For me, there is certainly a need to plan for rejuvenation—in the FLOW process, there is a whole strand called OM, which is about spirituality and self-care and downtime. But part of the planning process is also about understanding the ebbs and flows of your energy, throughout your day, your monthly cycle, or the seasons of the year. &nbsp;I really loved reading Free to Focus for the process, but also to really highlight for me some of the ways that my FLOW process...

I’m not interested in the sort of practices that serves as an escape from life or my humanity. I want to deepen into connection with my life and my humanity. &nbsp;– Robin SandomirskyOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Robin Sandomirsky, who I find guru-esque, and she’s taught me to be present. I’ve learned so many tools from her and as we tap into our OM, I think she can help us in so many ways. We start out talking about what a spiritual practice even means … or if that’s the best way to say it. Robin likes the term awareness practice or simply being. Because both of these things can feel hard when you are a busy being a mom and working or running a business, we dig a little deeper into that this looks like. Robin finds ways to invite ourselves to land fully in our body and in the “now.” One of her tools is her Souls of the Feet meditation (free on her website) that we have linked up below. This is one of many awareness shifting practices. Practices are something we protect, something we aim to do regularly. A daily practice can be life changing but, but it is also a commitment and can feel daunting. Anything between a minute and an hour a day could be a daily practice, and you can always start small and build.We talk about: Getting out of our thoughts and how that can transform a day (or even your life)The difference between ceremony, practice, and glimpseLooking at practice as building a new skillHow so much tension we’re experiencing is our not being okay with what’s going on, and learning to put down judgment and simply acknowledging how you feelRecognizing the story we tell ourselves in challenging situations (Robin shares a professional and a personal story about that)Getting a teacher to teach you tools, give you resources, and help you develop a practiceBIORobin Sandomirsky’s mission is clear: to discover the most awake and compassionate expression of herself, and to support any other living beings who are interested in doing the same. She is a guide, collaborator, teacher and guru whose spiritual and intuitive and practical and magical work allows her to directly access the inner workings of her clients, in a way that gives them true inner peace and freedom, is life altering for those who get to work with her. She works 1 on 1 and with groups. She is also a single mom to a 13-year-old son and almost 11-year-old daughter. LINKSsoyalaInstagram robin.soyalaFacebookFree downloadable practice: Soles of the FeetShift Into Freedom by Loch Kelly<a href="https://www.lotuswei.com/" rel="noopener noreferrer"...

The FLOW process exists because I needed to prove to myself that I could work while also eating well, making lifestyle choices that feel free, and having time for me.This balance is perhaps hardest for me in the summer — well, until I acknowledged what a big transition it is from the school year to the summer, and realized that I can feel any way I please if I train my brain to feel that way.It starts with a word. My seasonal “flow” is always an important guide in my life, but I especially feel its significance in the summer with work. I have had summers where I wanted to feel ease and my work bucket was overflowing with challenging work. I have had summers where I wanted to feel productive and all my projects were on hold until the fall. (Luckily I had the sense to write a book that summer!) I am super clear in summer what I want to feel like and the best way for my work to support that. My word for this season is reliable. My creative juices have been flowing. The next cohort of FLOW365 is ready to get going in late summer. The next version of the FLOW planner needs some love, attention and creativity, so it is ready to hit the market in September. It all feels so exciting… until I remember that there are 3 kids home all summer and trips that are already planned.So this is what I do.I am super clear about what I want to do workwise this summer, and what can wait until late August. I make choices in May instead of as I go in July. (If you are listening now, it’s not too late. Make the choices now that will guide the rest of your summer.) I do this by dividing a paper in two and writing — one half is summer work and the other is fall work. I draw arrows, cross things out, and let myself go until I know I have a plan. Sometimes I rewrite nicely. This summer there is work that really wants to make its way in the world, so I have built in lots of work hours. I tell everyone in my life in advance what to expect and what not to expect of me. I batch more than usual. I find the summer is way more about chunks of time vs. consistent daily tasks. This means it makes way more sense to create all social media posts one day and spend the next day creating 5 podcasts, so the next two days I can spend at the beach with my kids. It is really hard for my brain to start and stop creativity, so I try to test that as little as possible. I practice presence. When I am working, I want to be 100% looking for my amazing clients in the eye (on Zoom), not being asked to watch my daughter do her new and improved cartwheel. When I am with my kids, I want to be able to watch that cartwheel with every cell in my body and ignore the notifications coming from my phone. This is in part being clear with my family and knowing when I need to leave the house to work somewhere else so I am not distracted by kids. This is also in part leaving my phone on the charger or putting my computer in its case and fully engaging in the grass and energy of the kids running through it — knowing that there is work time scheduled in the not too distant future because it is on the calendar.I figure out two work retreats. I very much practice presence. I am far from perfect. Because I know this about myself, I have created a ritual that has my back. I schedule two weeks where all of my kids are out of the house, and I have the whole day and night to get done what I need to get done. Sometimes this means all the kids go off with my husband. Sometimes I divide them up between grandparents. Last year one went away to camp. It is a puzzle, but it is so important for my sanity and staying in business!I bring my journal everywhere. I shared two extremes to share my focus on practicing presence, but there are many in-between moments. I take the kids to the beach and my husband takes them all on a

Summer is definitely a time that we can forget to take care of ourselves and our spirit. I give some super practical tips and a planning sheets in the &nbsp;Summer Lifestyle Episode and some food strategies that can definitely support a spiritual practice in the Summer Food episode, but we get to go deeper here.First off, let me redefine what I mean by Om here.The website doyouyoga.com explains Om really well: “There are many different translations, uses and regards of the word Om, but in “simple” terms (HA!) it is the basic sound of the world, used to contain all other sounds. The sound of God, of the universe, etc. It’s a Sanskrit vibration or mantra made up of three different sounds (aa, au, and ma) that is used often at the beginning and/or end of yoga classes to not only join students with teachers, but also to connect us deeper with the entire universe.While it’s believed to be the sound of creation, many like to think of it as the sound of silence. I know, crazy right? But I’m not talking about the kind of silence you might experience in an empty house or down a quiet street. I’m referring to that silent sort of vibration you may experience when you’re completely still. So, when we chant OM by ourselves or with others, we’re in a way tuning into that silence, that vibration inside of us to resonate with the silence and vibration of the universe.It really is quite a beautiful thing, if you think about it, opening your mouth to make one simple sound, just to be reminded that you’re an integral part of existence right here, right now.”I very much experienced this sense of quiet every time I go to my yoga class where we start and finish each class with OM, and over the years I have been able to bring that quality to other parts of my day.Another observation is that I hear the “perfectness” of the sound much better at the end of class than the beginning once my body and mind have calmed down.And this is why this category is such an integral part of the FLOW process… because I really need the calm to make good choices about food, parenting, my home, my marriage, and my work.So let’s consider OM and summer.I don’t know about you, but summer can feel “full” before it even starts.My friend Amy gave me her spreadsheet template that goes through summer week by week, weekend by weekend, and person by person. When I filled it in and looked at it, I felt so good that I know who is doing what when, but it is easy to get too focused on what we are “doing.” The first thing I do to support the idea of OM in the summer is going through the calendar and put in all of the downtimes. For us, this means weeks of no camp, a weekend in nature camping, and the days where we unplug. It is not the road trip to New Orleans, the week with my parents, or even my biz retreat week (more on that in the next episode). Those weeks all promise to be fun and summery, but they are not all about restoration. Be bored. Creativity, connection with ourselves, deep calm are all fostered by true boredom for ourselves and our kids.The second thing I do is brainstorm all the ways that OM can enter my daily life, even when we are on an adventure. What creates that deep sense of OM – and how can you work it into your day? For me, it usually means building my morning routine around OM-centered activities. This summer I am working on a 30-minute daily meditation practice, working with oracle cards (a very new practice), a daily walk, my morning pages, and reviewing my food for the day. If I do these 5 things, the day can have many twists and turns, and I can still keep my cool. My morning routine actually gets easier for me in the summer. My...

Make sure to listen to all four episodes in the Summer series — Food, Lifestyle, Om, and Work. These four episodes are a series that I created as an “extra” as we transfer from the school year to summer. If you feel a bit overwhelmed by the busyness that can be summer, you aren’t alone and this episode is for you. Summer has way more transitions than in the school year: a different camp every week (or maybe no childcare at all), but you still have all the same responsibilities you had when the kids were in school. That can make it hard to have the “easy” summer you might dream about, the one of beaches and vacations and laid back fun. When I started planning my summer, thing changed. By planning I don’t mean overscheduling, but it does mean thinking through what you want out of the season, what needs to happen, and how it can happen. Since I started my summer planning, I have crafted summers that are a refreshing combo of dedicated work time and full on kids time. Mixed in with some me time and some date moments. I no longer dread summer, and I hope after a little planning you won’t either! The planning sheets, which I highly recommend downloading, look so simple that you may forget to do them, but I can tell you from personal experience that they can completely change the feeling of the summer. You can do this work even if you have your whole summer planned out. This is really about filling in the little details so you make time for the things that matter – on rainy days and sunny ones. These are four things I’ve done to make a huge difference in my summer. We set summer goals.We sit down as a family and map out some of the things we want to do together and individually over the summer. As always, I look for balance (that’s why I created the worksheet that balances rainy day things with sunny day things, individual things with family things, social events with quieter time.)The list lives on the fridge. If I am working, and my kids can visit the list and see that one of their goals is to make a book and can escape to do that. If we wake up and we thought it was going to be a beach day, but it is raining, we already have many possibilities to choose from.We also include rituals that we want to implement, like allowance, pickling, and canning, which are easier to become habit when we are relaxed. And come September we are relaxed, satisfied, and have fresh jam for the winter.I let go of too much scheduling. This may sound the opposite of planning, but not being overscheduled is a key to our summer. My kids are older now, but even when they were all camp age, I often chose a babysitter over camp. Why?Not having to get us all out of the house in the morning buys me all kinds of freedom. I get to go to yoga or on a run at 6:00am because I don’t have to be back to pack lunches and have everyone out the door by 7:30.It allows me to work a few very full days and have a whole day at the beach at least once during the week.Most importantly, it lets my kids just decompress and be kids after a full year of learning and a stricter schedule. I feel like they get time to actually integrate what they learn! When we do schedule things, we make sure there is downtime on either side!I make extra time for food. There are so many ways we can foster healthy family eating in the summer:There are farmers markets everywhere, so I can easily shop local and eat in season, and the kids can pick out produce and meet farmers. We can also visit farms to pick our own berries or tomatoes.I can cook with the kids in a more relaxed manner. And we enjoy family dinners that don’t always come together as easily during the school year, because the days are longer and bedtime can be more relaxed.We make...

What do you want from this summer? Summer, like the winter holidays, comes with a lot of baggage around what it should look like. I have had summers where I wanted to honor a big work project. I have had other summers where I wanted to be home as much as possible and still others when I just wanted to travel with the kids and see as many old friends as possible. Whatever the summer looks like, the change of season is a great time to re-evaluation and plan. What is your core desire this summer? Your food, lifestyle, om and work goals need to reflect that core desire.Food, Lifestyle, Om (spirituality and self care), and Work add up to FLOW, and I am going to spend four episodes walking you through the FLOW planning process for you and your family this summer.Start every season by figuring out how you want to feel and what that looks like to you.This season I have decided I want to feel reliable, which means something slightly different in each quadrant of my life. For food and wellness, being reliable means asking, “How can I use this season to move my Food Goals forward?” It means looking at the goal I have set for myself for my 90-day goal and where food fits into my 10 year plan. (You can still get all the prompts to create your 10 year plan on Instagram!)My 90-day Food goal is a weight loss goal for the first time in 9 years. My long-term food and wellness vision is around eating really high vibration food that keeps my energy even and gets created with ease. So here are the different things I am planning for now, so that my summer supports my goals.Farm to tableI want to eat as local as I can. I want all of us to experiment with new veggies. I will never forget the summer of Kohlrabi. I got this bulb that I had no idea what to do with and now it is the main component of one of my favorite salads.I use this time to look at our calendar and figure out if it makes sense to do a farm share or visit the farmers market. This year I am doing a farm share. Last year I did farmer’s markets. No matter what you choose, the thing we need to do now it get dates in the calendar. Farmers markets, your share pick up dates. Other things you might consider is looking up farmers markets where you are vacationing or places where you can pick your own. Berries, peaches and tomatoes are items I love getting lots of to freeze.High rawWith my weight goal, I have decided to return to my habit of high raw for the summer. Tune into episodes with Marie Claire and Eva Rawposa for the benefits and tips. Summer is just such a good time to do this! For me high raw is about creating new smoothies, innovative salads, yummy dips, getting fancy with the dehydrator (which does not heat up a kitchen like the stove). This month, I am doing a decluttering project. How does that relate to food? Books are happening next week, and I will make a special section for books that have a raw food focus to use for menu planning. Cook with kidsOr let them learn. So last summer I got this lesson from my then 14 year old son, who broke his foot mid May and totally changed his summer plans. We all wallowed for awhile in how many books could he read and if all our media policies would go to hell because 3 months of crutches is a LONG time! In the end, he taught himself to cook. He wanted to figure out how to make the perfect omelette, what sandwiches the French enjoy, and how to make the best oats. Not all his choices fell into my way of eating, but he definitely learned a skill.For little ones, summer gives us the...

Before you set any financial goal or any goal in your life ... really understand and have a clear picture of what you want your life to look like – Sandra GrahameOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sandra Grahame about balancing business and mothering in the summer alongside the bigger topic of women with money. I personally have been working with Sandra because I’m really focused on upgrading my money situation this year. Summer is fast approaching, so we are diving right into getting into summer mode for your business and with your kids. We talked about getting ahead of things and how different summers can feel different energetically and how to lean into the energy of the season. That means planning ahead. If you want to take your foot off the gas in the summer, you need to ramp up earlier in the year. If you want to be launching in the fall, you need to do some prep work over the summer. Sandra helps people upgrade their money experience. It started for her with talking with a friend, reading all the books she could, and starting a “club” to deal with debt and other money issues. She points out that it wasn’t just about debt, but about the rich life she and her friends wanted to be living … and the payoff when far beyond paying off debt. We talk about: Setting a clear picture of what you want your life to look like before you set a goalPutting money where your heart and dreams are instead of spending impulsivelyThinking aloud with your kids about your thoughts about spendingDeveloping “spending awareness” (it’s not about knowing where every dollar goes)The importance of an abundance mindset and what an abundant mindset means (it’s not 1000 lattes) in business and lifeStarting a money groupLooking at summer as an incredibly rich opportunity to kind of have those slow summer days and give yourself some time to plan and think about upgrading how you deal with money, how you look at your business or exploring what that might look like Being intentional about time in the summerAfter being invited on Oprah and co-authoring two books to share her own success story, Sandra has made it her mission to help others discover how inspiring and amazing it is to make your wildest goals happen. She is a mom, wife, entrepreneur, and 100% believes we can all bring our richest goals to life.LINKSProfit by Design webinarSmartcookies.comDoable Changes from this episode:CREATE A VISION. Before you set a goal, create a vision for the life you want to lead. I often create a ten-year vision. Sondra does a three-year and one-year vision. Either way, take some time to get quiet and really picture the life you want. It doesn’t have to make sense or seem possible. You don’t have to know how to get there, but getting really clear on what you want helps you start setting goals and making small changes that get you there. THINK ALOUD ABOUT SPENDING. Talking through your thought process when you are thinking about spending can help you and your kids be more aware...

I want to create a movement #PelvicFloorAwareness. – Kathy KatesOn this episode of the Plan Simple Meals Podcast, I’m so excited to have Kathy Kates here. Kathy is an experienced Family Nurse Practitioner with a specialty in helping patients to alleviate pelvic pain and we’re going to talk about something I think doesn’t get talked about enough: pelvic floor health. Kathy is the first to acknowledge that this is an area most women don’t know enough about. After surgery and chemotherapy to treat breast cancer, Kathy was in surgical menopause … and a lot of pain. She thought that because she is a nurse practitioner who takes care of women that she should be able to figure it out. It took her own nurse practitioner to tell her that she needed pelvic floor therapy. Sometimes things we think are just normal … aren’t. Like leaking urine during or after pregnancy. Kathy recommends preventative care and thinks women should see a pelvic floor specialist before pregnancy as well as during and after. One of her key messages – get rid of the shame and get aware of your pelvic floor. We talk about: Baby spinning (she explains what it is) to promote balance in the pelvisAvoiding painful sex in the post-partum period or during menopauseIncontinence and prolapseThe effect of posture (the position of your screens affect more than you think)Making sure your abdominal muscles, glutes, hamstrings and quads are strong and doing their job so you aren’t adding pressure to your pelvic musclesWhat an internal exam to help with the pelvic floor is likeEngaging your diaphragm when you breathe and being stillBIOKathy Kates is a bilingual Family Nurse Practitioner at a Boston area community health center and a specialist in pelvic health. In addition, she is a speaker and teacher on the topic of pelvic health. Kathy is the mom to a 12-year-old. Prior to her medical training, Kathy was a professional musician, playing locally with the Boston Pops and also traveling the world. Together these career paths have fostered a lifelong curiosity about the body from a biomechanical perspective. Her passion lies in educating others on how they can function optimally in order to live their healthiest lives. Kathy offers a unique perspective, not only as a medical provider but also as a patient who has experienced pelvic pain after treatment for breast cancer.LINKSPelvicHealthSupport.comOn Instagram @pelvicfloornpTheraspring - Myofascial Release Healing CenterPelvic GuruInternational Pelvic Pain SocietyJohn Barnes Myofascial ReleasePleasure

It’s about seducing. It’s not about forcing. You can’t force anyone to eat healthily but, you can seduce people and you can because you are the walking example of what it can do to you. – Marie ClaireOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Marie Claire, an energy coach for experts, author, speaker, and certified raw food coach about raw food and reigniting our energy. We talk about three main problems that lead to disease: toxicity, undernourishment through overeating, and trauma. Marie Claire believes that every problem holds a solution, so by finding the main problem in disease, we can find a solution. When you are toxic, you need to detox. When you dehydrated, you need to hydrate. When you have experienced trauma, you have to process the trauma. When you start eating a plant-based diet, you cut out a lot of toxins and additives that are made to get you hooked on foods. You start infusing your body with intact vitamin, minerals, and enzymes. It’s incredibly effective in a short time. Maybe going plant-based or eating healthy every day feels impossible. Marie Claire’s clients often say that too … but change is possible. We dive into that. We also talk about: The challenges of eating out and ingredients to watch out forHow to eat healthy when with family or friendsBoosting your immune system before travel and other travel tipsDigestive enzymes to optimize digestionHow it is easier to stay miserable than to change and how to deal with the mindsetBIOMarie Claire, an energy coach for experts, authors, and speakers. She’s a certified raw food coach who started her own business after 50. (You wouldn’t know to look at her that she’s 61.) After getting diagnosed with 6 different diseases, being paralyzed and in pain, she was treated and sent home, still feeling terrible, and told to take an antidepressant. That’s when she discovered raw food. After 10 days of going raw, she was surprised to notice she had no pain. Three months later, the diagnosis of fibromyalgia and chronic fatigue syndrome were wiped away. She felt like she was given a fresh start and began her business Ravishing Raw. She later rebranded as Energy for Experts and helps busy professionals and women entrepreneurs make changes that lead to increased energy and health.LINKSEnergyforexperts.comhttp://ravishingraw.com/wordpress/Doable Changes from this episode:START THE DAY WITH A GREEN SMOOTHIE. For seven days, replace your first-morning coffee with a green smoothie. You may be resistant, but commit to it and notice how it feels. SET UP SYSTEMS. Your system could be to make a batch of green smoothies for the week or to set up four days worth of salad on Sunday. The system saves you time (it’s quicker to batch prep than to prep each day). It takes away the excuse, “I don’t have time” when it comes to making breakfast or lunch. And it means you don’t have to decide each and every time to make a healthy choice. You set yourself up for success. BRING A HEALTHY TREAT. If you are going to a party or dinner, bring something that you know you can eat and enjoy … a fabulous salad with homemade dressing, a raw dessert, beet tip with cucumbers … check out the <a...

“I want you to dream big because dreams make plans different than your average to-do list (and you are not average!)” - MiaThere was a long time where I really loved the idea “live today like there is no tomorrow.” I wasn’t a planner and I wanted to be more “fun.” But, the truth is I never did anything that daring or even extremely fun.In my 20s and early 30s, I ate bad food and racked up some debt. I never paced myself. It was my last day, so why not?When I turned 40, I started to consider this idea in more depth. I had changed my food in my 30s, and I wanted to see how I could apply that mindset to my work and money in my 40s.I have the privilege of having a grandmother who is 101, and who I can still chat on the phone with and have great talks with. As she was approaching 100, I wondered, “How would I live differently if I knew I had that much time? What would I do differently today if I knew I wasn’t even halfway through my life? Why would I live today like my last day, if I could live today in a way that got me to 100?!”Trying to imagine what your life will be like at 100, may not be useful (or easy to imagine), but looking ahead 10 years is doable and important. It sets you up to plan your todays in ways that make sense now and move you toward the life you want.This is what I had done when I changed my food... just not on purpose.This is why I always do an exercise with clients where we paint the picture of what life looks like in 10 years – before planning for meals this week, creating a 21-day checklist, or utilizing any of our many tools.It is this specific practice that helped me lose 85 pounds 9 years ago, gave me the courage to write my book and go on the road for a year with 3 kids, and has me hydrating as I write this post.Let’s paint a picture of your life in 10 years.I want you to dream big because dreams make plans different than your average to-do list (and you are not average!)At the end of this exercise, you’ll have a vision of the life you want, the one that sets you up to plan today that you love. When you plan days with this exercise as your foundation, you get more done, spend more quality time with those you love, eat well (and healthy), and just take better care of yourself.You can do this … even if you have a busy weekend planned, even if your kids are on break next week. This is all about big dreams and doable chunks.Step 1: Mark your CalendarWe crave space to think and dream and then we wonder why we cannot find it.Block off 15 minutes on your calendar with “space” or “dream” for the next 5 days, or you can block off an afternoon to do this all at once.This will be your time to answer the 10-year vision questions.Literally block off the time on your calendar, because it’s so easy to think you’ll find 15 minutes when the day comes … end then you’re rolling into bed, exhausted, without having done it. Make space for what matters (here, time to dream) and hold that time for yourself.Experiment with what feels great. You could:wake up 15 minutes earlierset a time for 15 minutes before you start your work daysit for 15 extra minutes at lunchwrite while your kids drawspend the afternoon at your favorite coffee shopFeeling at all guilty about taking some time for yourself? I did and then I realized the importance, not only for me but for my kids. Free time, thinking time is the biggest thing missing from all our calendars. Making

Women need to ... know that they’re beautiful without all of that makeup.&nbsp;– Becky Kuhlman On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Becky Kuhlman, a Beautycounter consultant, about safe skincare and beauty products. From what not to use to safe sunscreen, we talk about keeping yourself safe and healthy. It’s not just what you put in your body, but what you put on it. Becky started with sunscreen. When she was living in India with her kids, she recognized the need for sunscreen but knew even then that most sunscreens weren’t safe. In this pre-Beautycounter world, she used a product called Blue Lizard to protect herself and her kids from the sun – and the ingredients in sunscreen. She talks about the Never List she got from Beautycounter and how it changed what she buys. (We’ve linked the list up below for you.) She mentions specific ingredients you should watch out for and what they can do to our bodies. We talk about: Using mineral based sunscreens, which are safer for you and the environmentStarting with the things that you leave on your skin like lotions and sunscreen Using coconut oil and olive oil in your skin care regimenThe importance of reading ingredients and recognizing the number of chemicals in US products—it’s not enough to rely on labels like “natural”The challenge and necessity of cleaning up you deodorantEmbracing our wrinkles and natural beautyHer work with Beautycounter, doing something with a purpose, and weaving work throughout your dayBIOBecky Kuhlman is a Beautycounter consultant and mom to two teenage girls. She’s passionate about educating people and advocating for cleaner products. &nbsp;LINKSwww.beautycounter.com/beckykuhlmanSpecific Products or Posts ReferencedNever ListType:A DeodorantCleansing balmSunscreenDew skinOvernight resurfacing peelDoable Changes from this episode:CHECK OUT THE NEVER LIST. Grab a copy of the Never List (linked above). Then start checking the labels of products you already have. Set aside those with ingredients on the Never List. Read the label of every product you buy. You can start making changes to what you buy or simply start by getting aware how many dangerous chemicals you are putting on your skin. MAKE A PLAN TO CLEAN UP YOUR PRODUCTS. Start with the things that stay on your skin

We have to get into what it means to have an authentic, caring, respectful, responsive relationship with our body – instead of managing her all the time.&nbsp;– Nina Manolson On this episode of the Plan Simple Meals Podcast, I’m really excited to talk again with Nina Manolson, health and wellness coach who works with women around body image and their relationship with their bodies. She has so much to say about what we eat and why and how we feel about ourselves. We talk about rules about eating and how they end up backfiring because we react to the restriction. Nina says we need to start with naming our body dissatisfaction. And then we need to name the body management things we do (paleo, keto, raw food, Weight Watchers, …). This isn’t self-care. &nbsp;So what do we need to do? “We really have to bring to the table more of deep listening. What does my body want and need? And sometimes to get to that deep listening, it takes some healing, it takes some work because many women, somewhere along the line, got divorced from their body.” Are you divorced from you body? Do you need to reconnect and build that relationship? That’s what we get deeper into. We talk about: The many things that make us feel separated from our own bodies—birth, nursing, medical crisis, traumaEmbracing the complexity, intricacy of who we are and honoring our aging and our changing bodyThere’s nothing wrong with saying that sometimes food is what I need for some emotional solace, but we need other tools beyond thatThe importance of listening to what’s right for your bodyLearning to shift that so that self-care actually doesn’t feel like another chore?How the process of working with your relationship with your food and with your body opens a door to so much moreBIONina Manolson is a certified holistic health coach, a board certified health &amp; wellness coach, a certified Psychology of Eating Coach and Teacher, and an author. She is passionate about helping women end their food and body struggles and begin healthy, vibrant living that becomes a habit and easily fits into their busy lives.LINKShttp://ninamanolson.com/body-peace

http://eatonpurpose.ninamanolson.comEating on Purpose with Nina ManolsonDoable Changes from this episode:NAME BODY MANAGEMENT. Just getting aware of the body management thoughts and things you do is an amazing start. Just start noticing and calling out things like “I’ll start on Monday” or talking about your latest diet or “I’m cutting out carbs” or whatever it is. Say, “I see you body management.” HELLO TECHNIQUE. Nina suggests that hand on the heart and hello goes miles towards starting the relationship with your body. She also talks about saying hello to food to get into a relationship with food. And then Hello pleasure. Use her Hello Technique to start to connect to your body and your food instead of just having rules about what you do and don’t eat.ASK WHAT DO...

The more real we are with each other, the more freedom we have. &nbsp;– Rachel Martin On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Rachel Martin, author of The Brave Art of Motherhood, creator of Finding Joy, and mom to seven kids. This is a must listen, so make sure to hit play above, or where ever you listen to podcasts! With 23 years of motherhood under her belt, she is still in still in the thick of it with her youngest being 7. We started out talking about her book. Why brave? Rachel said she loves the word and, without realizing it, had been writing on her website about being a brave mother. The art part relates to sip and paint classes where everyone is aiming for the same image. In the end, everybody’s painting looks different but, nobody’s is perfect. Motherhood is like that. “We’re all trying our best being brave and we’re all living this motherhood story.” Rachel points out that when we focus on the internal dialogue of, “Why am I not doing it as well as they are?,” we miss the real beauty of what we do. At the same time we are looking at others, we want to hide. When we do let people know what is really going on behind the scenes out of shame, we deny ourselves friendship, responsibility, and doing different things. So, part of my quest as a writer and as a friend to moms is to be like the realer we are with each other, the more freedom we have. We talk about: The difference between pulling it together to do what you need to do and hiding your real experience from everyone including your friends. It helps all of us when we can say, “I’m struggling.” What happens when we finally show what’s really going on (Rachel’s experience was an offer of help, instead of the shaming she feared)How our experience and attitudes affect our kids, including their relationship to moneyThat it’s good to interact and play with our kids but, it’s not a necessity all day long.How easy it is to lose yourself without even realizing it and the benefits of letting your kids see you cultivating yourselfThat it’s okay to not know what you want to do and just try things (they way we encourage our kids to do)Setting dates for accountability, having an accountability person, and celebrating microgoalsRecognize the power and bravery that take to stand up and do it again and again.About RachelRachel believes in the power of the human spirit to overcome, to thrive and to find deep joy and because of that she pours out her heart via these platforms: she is the writer behind the site FindingJoy.net and author of The Brave Art of Motherhood. Her articles have been translated into over 25 languages, her site reaches millions of visitors per month and she has a robust, engaged Facebook community.Her content has been featured in The Huffington Post, iVillage, The Today Show, Star Tribune, PopSugar, Motherly, Parents, What to Expect, NBC Parents, Dr. Greene, and many more. She speaks worldwide encouraging moms and entrepreneurs to live each day with purpose and drive. Beyond that, she’s a single mom to seven, and calls Nashville, Tennessee, her home.LINKSThe Brave Art of MotherhoodRachel’s website <a href="https://shop.findingjoy.net/" rel="noopener noreferrer"...

Planning becomes a kind of self-care. – Brandi Bonica &nbsp;On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Brandi Bonica about her experience with the FLOW Planner and FLOW 365. A lot of the people in FLOW 365 are entrepreneurs of one sort or another, but Brandi is a nurse, saving people throughout the day. I love seeing how the FLOW process resonated with her and had all kinds of ripples in her life. &nbsp;Brandi’s FLOW SituationI have two little girls. One is just turning six and and four and a half. My main job, other than mothering, is being a critical care nurse. I work part time at a hospital, which is wonderful because I can save my career but also be home to raise my children. But, finding balance in that is hard as well so that’s why I leaned towards Mia’s FLOW 365.&nbsp;Key Tool: Putting Your Planning TogetherWhile Brandi has always been a planner, she had ideas in lots of places, and it was hard for her to see the big picture. FLOW 365 helped her because it looks at the whole day, the whole month, the whole 90 days in one book. It allowed her to refocus her goals, thoughts, and tasks. She says, “I was a little skeptical about leaving my old planner behind but now I look back and now this is my new bible.”And it wasn’t just the plan, it was the journaling in the same space too, “It forced me to ask those questions or to refocus my attention on things that are important to me, but I’ve never been one to journal in the past so that was really great to have that all in one place.”&nbsp;Key Tool: Finding Your Rhythm“I was really able to look at my home-life balance and really make it predictable, make it automatic, so I didn’t have to reinvent the wheel every week…. I could spend my energy doing other things instead of constantly thinking about meal planning or shopping or planning for the kids.”&nbsp;FLOW ChangesFood: I participated in a couple of weeks of making some freezer meals and putting them away so I would have a lighter load during dinner times or meal times. It started during the holidays, but I continue to use that little tool throughout the rest of the months, just based upon what my life was going to look like. If I know I have a really crazy couple of weeks coming up where I’m traveling or my husband is traveling or just late nights, I can pull one of those out at anytime. So I have made it kind of part of my weekly process is to look at a new recipe or reinvent an old one but to put one freezer meal away a week.Lifestyle: Instead of trying to do all the things during the holidays, Brandi chose to be purposefully present, purposefully planning things that are important to us and just letting go of things that aren’t.OM: Planning becomes a kind of self-care.Work: Shifting to focusing more on work and tasks and how to time-block those things so they aren’t interfering with my home and personal life.&nbsp;We also talk about: Having more mental space for goalsThe power of working with a group of women from different places and walks of life, all looking for more flowChoosing a word for a 90-day cycle to set an intention or guide youHow tools that get you through a busy period like the holidays can benefit you throughout the yearHow saying no, also allows you to say yesFreezer meals and moving meals forward throughout the...

You have a relationship with your own self just like you do with other people. ... nourish the relationship with yourself.&nbsp;&nbsp;– Lee Lee McKnightOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Lee Lee McKnight about parenting and mindfulness and how they can go together. Lee is the publisher of Perpetual You and mom to a 11-year-old and a 6-year-old. Lee Lee talks about not finding parenting fulfilling. She said, “I just decided that I wanted to enjoy motherhood in my own way and throw the rules of all the parenting manuals out the window and just see if there’s a way that I could reclaim it for myself.”We talk about being as present as you can with each kid at the age they’re at, and about being mindful about when you are being a mom and about when you’re working (especially if you work at home). Lee Lee reminds herself, “I’m only one person,” which means you can’t do it all for everyone at one time. She says it helps to really tune in to where your kids are right now — and to recognize that they need different support at different times. We talk about: letting your kid be who they are and getting to know them as a person instead of placing your own expectations on themBeing in tune with what your own needs and your kids needs helps you avoid mommy guilt by giving kids what they need and doing your own thing Making space to be present with your kids when you know they will or even might need a lot from you (like right after school)The power of mantras and some of the ones she uses as a parent: This is right now and it’s not forever and I am the right mom for my kidsSlowing down and noticing what’s going onKnowing and sharing your valuesIntentional living and not taking what other people do or say personally. BIOLee Lee McKnight is #ladyboss behind The Perpetual You--a lifestyle brand curated for women living intentionally--and the mom of Henri (11) &amp; Wayne (6). &nbsp;In 2018, Lee Lee began co-hosting the podcast, Mama Now Conversations, and in 2019, she began a YouTube series on Intentional Living. She is also at work on a book about the intersection of privilege and intentional living practices. You can find Lee Lee on Instagram @wordsbyleelee or in Hamden, CT—where she’s most likely hanging out on the front porch of her family’s 1920s bungalow.LINKSMama Now podcastThe Perpetual You magazine (upcoming digital issue, Create Wealth by Embracing Dimensions)Perpetual You on InstagramPerpetual You on Facebook<a...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Hélène Defrance, a olympic athlete turned nutritionist, and a member of FLOW 365. While I focus a lot of my work on moms and the demands of matching work and food and self-care with parenting, Hélène reached out to me and said, “You know, I’m not a mom but I think I’m supposed to do this program.” And she did and it’s been fabulous!Hélène spent 10 years sailing and working toward the Olympics. She qualified for Rio, where she got the bronze, and got a world champion in 2016. For the past two years, she has changed her focus and is now working as a nutritionist. She’s passionate about nutrition and how our food habits and digestive system can affect our health. She educates and advises people about nutrition. &nbsp;&nbsp;Hélène’s FLOW SituationI felt stuck…. I was stressed everyday and I didn’t feel accomplished at any time. I had some vision ... but, for some reason I never was able to stop and think how I could get to there. Six months ago, that felt too wrong. I needed to get some help.While Hélène was feeling this way, she was seeing private clients and serving as the nutritionist for a a big deal football team. She was doing so much and not taking it in. I love watching the women in FLOW 365 begin to see what they are doing and accomplishing. Why Planning MattersHélène started out asking “Where is the time for all the other things in the planner?” As she started seeing where she was spending her time—lots of time exercising and shopping and working late but not doing the hard things—she was able to start making changes. &nbsp;Key Tool: Group MeetingsI love when we all meet up online and share where we are and next steps for us. These meetings are a chance to share and get advice from Mia and the rest of the group. And having a group of people who understand what you are doing is really special. When somebody can really hear that while you’re making the little changes that bring joy, it helps you with the momentum. &nbsp;Key Tool: Daily DebriefI’ve got my routine every night. I spend probably 15 minutes with my planner and I write things down. I look at what I’ve been doing…. I do my little debrief with myself and I really love it. There things we don’t do because they feel hard or take longer than we think they’ll take or we busy or for whatever reason don’t start them. Debriefing gives you a chance to go back without judgement. It gives you a chance to see why things didn’t work or to move things up in your planner. &nbsp;Key Tool: Word of the CycleAt the beginning of every 90-day cycle (the FLOW planner includes a page for this), choose a word that you want to embody for this 90-day season. It’s a really simple but meaningful practice and helps you decide what you focus on or don’t focus on. Hélène’s word was serenity and it helped her be more present, build trust and confidence, and feel more relaxed. She started a meditation practice and spent more time in nature. &nbsp;FLOW ChangesFood: Being precise about nutrients, not just calories; choosing quality food from carefully chosen farms; having boundaries around food when traveling or busyLifestyle: Better flow between different parts of her lifeOm: Meditating more. Adding in exercise but not using it to squeeze out other activities. Work: Having more reasonable end times to the day.&nbsp;Big and Little Shifts from Flow 365Hélène describes her biggest...

When our kids push our buttons, it’s not a problem with our kids, it’s a problem with us. – Bonnie HarrisOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Bonnie Harris, a parenting and child behavior specialist. I love getting parenting experts on the show because as we’re figuring out how to lead healthy lives and do the work that we want to do, we also have kids. At the end of the day, we can feel bad about how we’re parenting, and it’s helpful having tools that support the way we’re trying to show up to the world as a parent. Bonnie hopes our talk will alleviate some of the pressure parents put on themselves. Bonnie says her work right now is often focused on helping parents let go. She explains that it feels like you are saying, “Now, I’m cutting the rope and letting this little boat drift out to sea to fend for itself,” but really, you are letting go of that voice in your head that says you aren’t good enough, that you’re doing everything wrong.Bonnie explains that our perceptions lead to feeling overwhelm, frustrated, depressed, helpless and that all of these feelings that come from our head, not from circumstances and not from our kids. These feelings then lead to our reactions. In a nanosecond, we react in ways we know is not effective. Then we regret it and go down the spiral of “I’m a terrible parent.” But it’s possible to break this cycle and Bonnie has lots of great ideas for us!We talk about: The power of the connected relationship: “A connected relationship is the number one preventive measure of anything that any parent is afraid of happening to their child”Separating judgement from facts and reframing what you’re telling yourself every dayA step-by-step process to stop reacting in the momentWhat to do when your agenda and your kids agendas aren’t aligned and how to problem solve with your kidsSelf care being “as critically important as getting your child a nutritious meal”—and the many different forms self-care can take (it’s not all mediation and pedicures)Starting by paying attention to your reactions and thinking about what caused themMaking this work a priorityOne rule for making meals more peaceful—do not talk about foodBIOBonnie is a parenting and child behavior specialist. She speaks and teaches internationally and is the author of two books. She has designed and taught parenting workshops and counseled parents for more than twenty five years. She holds a master’s degree in Early Childhood Education is from Bank Street College in New York City, and works with the Connective Parenting Philosophy, which allows parents to understand where their children are coming from both developmentally and temperamentally and to respond with appropriate expectations. Bonnie lives in NH with her husband and is the mother of two grown children and three grandchildren.LINKSBonnieharries.comConnectiveparenting.comWhen Your Kids Push Your Buttons<a href="https://bonnieharris.com/books-etc/confident-parents-remarkable-kids/"...

“One of my favorite parts of this group is you and the way that you lead and the way that you inspire … everytime I talk to you, I feel better. You always make me feel like I can conquer what I need to conquer and it’s like no big deal.” &nbsp;– Heather DresselOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Heather Dressel about her family, her business and her experience during FLOW365. Heather has an 8-year-old daughter and an 11-year-old son. She’s been a stay at home more for ten years, and this is the first year she said she can do something for herself. And she’s doing something really exciting—starting her own business, called Divinely Sensitive. In addition she moved to a new state recently.In the midst of all this change, she was resistant to committing to a full year process, here’s what happened when we met in person:I just had this knowing … this feeling that we were going to work together … When we started talking and you told me about this program [FLOW365], there was like a ping in my heart that was like, “Ooh, you need to get her information and stay in touch with her. This sounds something that it could be really great for you.Heather’s FLOW SituationHeather needed to focus on healing from serious chronic illnesses and disease and learning about foods that make her and her family sick. She is transforming from full time mom to a business owner. Over the past couple of years, she’s had really amazing spiritual awakening and she’s settling to this new home. That’s food, lifestyle, om and work right there. She says, “I had so much going on, I needed support, I needed a system, a gentle, ever changing, forgiving structure that would inspire me to show up to be my best self in all of those areas.”Why Planning MattersI always loved the idea of planning. Planning looked like tons of notebooks and lists floating around my kitchen and everything scattered. As much as I love order and planning, I just never really found a way to make it work for me and I still struggle with consistency, but I’m definitely getting better since I started FLOW.Just Show UpYou show up when you show up. “It goes totally in alignment with what I’m trying to do with my entire life to let go of the perfectionist and just show up and do the best I can in that moment.” Key Tool: BraindumpI always say there is magic in writing things down. It helps us really be focused on our goals but it also lets us let go of trying to hold all the information in our heads. Heather says, “Just the braindump alone is super helpful for me. If I fully get to that, it’s like I’ve let everything out, I’ve looked at it, I’ve read it, and it kind of sits with me.”A braindump, or as I like to call it a Master List, can be super helpful, but for Heather, they used to be overwhelming. Here’s what changed: A huge shift for me was doing this dump list and then breaking it down in the back of the journal to the food, work, om and lifestyle. I’m a really visual person and so seeing everything in the way it’s organized in the journal is a lot less overwhelming for me than looking at pages and pages and pages of list.And what’s on our list can change season to season. Right now I might be really focused on work, but in a couple of months I might feel pulled to really reconnect with my food. But when you see it written down, and you don’t put it on your calendar it isn’t going to get done. Key Tool: Week

“Am I good enough? Yes I am.”&nbsp;– Michelle ObamaWe all have our own journey, but so often there is something, sometimes one little thing that we take from somebody else’s experience that helps us. This is me being 100% real about what I think about, what I do (and sometimes what I don’t do). I’m still figuring out the flow between work and family and wellness. Here are a few lessons I’m learning and continuing to play with.I am enough. I spent most of my life thinking I wasn’t thin enough or rich enough or smart enough. A few months ago I was trying to figure out the next steps in my business, and I actually had the thought, “I am not man enough.” I’m still tested by the idea of being enough, but the why behind putting time into my wellness is to remind myself everyday that I am enough.Freedom does not mean no rules.&nbsp;Boundaries are so important. In order to feel well in my body, I had to understand what I should eat. I’ve had a rule around not eating gluten and dairy for 10 years now, but many rules are shorter lived. I like to call them experiments: ditching coffee for a week, committing to a cleanse for 21 days, gifting myself a good nights sleep. This year I am working on work boundaries. I’m making the effort to work 8–3 while the kids are in school, keeping weekends for family, and planning for sick days or vacation days.Big Rocks have to come first and be non-negotiable.&nbsp;Big Rocks are three things that move you towards your dreams. They do not have to take the most time, but every day I do them, I feel like I got something done. Where do you want to be 10 years from now? What small thing can you do today to move you towards that? Think about 30 minutes writing the outline for your book, 1 hour prepping food for a cleanse, 10 minutes sharing your passion project with a friend, a day cleaning the basement.Planning is my best tool with the highest ROI.&nbsp;&nbsp;A big part of planning is committing and making space, so the act of planning really makes me consider what things even belong in my day. Productive does not mean busy. When I plan, I’m not always reacting. Instead, I make sure I’m making space for the things I want to do and to get done the things that need to get done. My plan is not a set and forget thing. My planner can look a little messy, but I found out recently that is OK! I went through a phase where I wanted super beautiful, Instagram-worthy pages, but lately I realize the messier the better, because life is messy.&nbsp;Sometimes by Wednesday my meal plan is off, a kid gets sick, or I don’t have time to cut all the veggies for ratatouille the night I have it planned. Sometimes I don’t get something done at all for work or around the house, so I need to make more time to do it later in the week. Sometimes I ignore a timeblock all together, but if I am going to take my planning seriously, I have to move it somewhere else. I actually go back and account for changes I make in my planner. Messy, but it makes my planning real and helps me stay accountable. My money is an important part of my wellness journey.I have a lot of really limiting beliefs about money and my worth. My MO has been to ignore it, but I know that doesn’t work. I feel very much at the beginning of my journey on this issue. In the past few years I have gotten more confident being honest about money. I think more about what I need, why I’m willing to spend on things (maybe it was ethically made or supports a friend in business), and what causes I want my money to go to.Measurement is not all bad.&nbsp;I was inspired by an amazing coach named Christie to really ritualistically acknowledge money as...

As the heart awakens, we feel more and more grateful for no reason. &nbsp;– John Prendergast On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with John Prendergast about making space for spirituality. I met John at a retreat in 2018 and so many of his teachings connect with things we end up talking about here on the podcast. &nbsp;One of the most important aspects for me was quieting your mind. When John said, “Let’s just sit” it sounded so much easier than trying to meditate. If you are raising kids and dealing with how you were brought up and everything you have to do and all the world around you moving so fast, there’s so much coming at you that it’s really hard to hear the voice inside you. But, as John says, if we get quiet, we can start attuning to our inner knowing. We talk about the difference between thinking and awareness. John explains, “The thinking mind, the ordinary thinking mind, is really helpful in terms of practical problem solving but, it’s not very helpful in terms of actually recognizing what I would call our “true nature.” Getting out of the thinking mind helps us realize that. We talk about: How disconnecting from our thoughts brings relaxation and attention can then drop down much more easily into the body.Dealing with situations with our kids by getting quieter within ourselves and tapping into our inner wisdomThis process not being selfish because it’s about self-indulgence, but actually it’s about true self intimacy.Using small breaks in your day to tune into yourself instead of looking at your phone or listening to the radioRecognizing our core limiting beliefs and then getting quiet and going to the heart, not the mind, for an answer and transformationHow awareness can help us work through unfinished “stuff” in our lives—we need to notice where we feel it in our bodies and the stories we tell about it and finding the very core of itThe power of gratitude practice and even deeper gratitude we’re alive and that we’re awake and that there is an extraordinary mystery of human life that’s unfoldingJohn shares this practice:Take a little time out of your routine, say 10 or 15 minutes in the morning, before the day begins, to quietly sit in a comfortable place where you’re not going to be interrupted. Sit upright, comfortably. Close your eyes or have them partially open. Take a few deep breaths and just feel yourself held by whatever it is you’re sitting upon. Know that there’s no problem that you have to solve in the moment. Shift your attention down to the heart area or the belly. Use your breath to anchor your attention. Thoughts about what you need to do or plans for the day may arise. Just let them fall away.Begin to simply open to the silent, open sense of awareness. Let it deepen.&nbsp;Attuning with the quietness can affect your whole day. This practice can take some time to get used to, so give it few weeks for a fair trial.BIOJohn J. Prendergast, Ph.D., is the author of In Touch: How to Tune in to the Inner Guidance of Your Body and Trust Yourself (Sounds True, 2015) and...

On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Sue Rock Tully, a stylist and coach with Stella &amp; Dot, the mom to two teenage daughters, and a member of FLOW365. I can’t wait for you to hear how she’s flourished and how you can too!Sue left a corporate job when her kids were in fifth and sixth grade. When she had a corporate job, she felt like everything was planned. “I just knew what my goals were, I knew what my schedule was, I knew when my trips were, I knew all of that. I felt like I had a handle of things.” Leaving that world left her floundering, and FLOW365 helped ground her. &nbsp;Sue’s FLOW SituationI was in a place where I hadn’t had a lot of focus and I wasn’t feeling productive. … I liked, especially that FLOW 365 wasn’t just about work…. the focus across everything I found especially appealing.&nbsp;Key Tool: Getting Everything on the Same PageSue talks about how the holistic approach of FLOW 365 and the FLOW Planner have helped her get into FLOW and make space for and “count” all the things that she does. For her it looks like getting her family schedule into her planner first—plays, school events. Then blocking her business around that. She doesn’t work full time because she doesn’t have to. She can look at the different parts of her life and recognize that taking her business to another level right now doesn’t fit with her family. At the same time she is thriving at the level she’s at. &nbsp;&nbsp;Key Tool: 90-Day SeasonsEach FLOW Planner covers 90 days. I like how it’s broken up into seasons. The fact that it’s a three month season and thinking about life that way is new to me…. I’m not a really big, big goal setter. All of those sort five or ten years things are very daunting to me. Even a whole year of what I want to accomplish. The three months feels so doable to come up with really actionable and achievable things. &nbsp;I like too that we’re thinking into January ... because it doesn’t feel like that big end at New Years sometimes feel like a little cliff or something. This just feels like a slope. Flow again...&nbsp;Key Tool: Community &amp; Accountability“I love the group…. We’re all so different but, it feels so good to be together…. Community in general is such a great thing. It’s not easy to create.” FLOW 365 is build around a community that &nbsp;includes regular group meetings and communication that allow for accountability toward our goals or to just check in with what we’ve done in a non-judgemental way. It’s always amazing to me how groups come together and how a diverse group of people can really support each other and just how amazing that is. It’s so needed maybe this particular time maybe in history. &nbsp;In FLOW 365, we plan at a lot of levels. We get together for high level seasonal plans. We break things down my month and then by week. And we keep all of the things that matter front and center—food, lifestyle, OM (spirituality and self-care) and work. FLOW 365 is a high-end, yearlong program that helps entrepreneurial moms make time and space for clean food, joyful home lives and meaningful practices — alongside work, of course! It is designed to help you increase productivity without decreasing joy.&nbsp;Key Tool: CoachingSue says, “You’re very insightful. There’s just some advice that you’ve given that you may not even realize that comes so easily to you… You can hear people’s desires or where they need things when we have our group conversations. You just get right...

I want you to be completely convinced that you are beautiful, that you are sexy, that you deserve pleasure.&nbsp;– Caitlin Cogan Doemner On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Caitlin Cogan Doemner about sex. Do note, that this is not one to listen to with your kids...Caitlin runs a successful coaching business with her husband. They’re raising four kids. And they have sex every day. Caitlin didn’t think anything of this until she started talking to some friends and realizing they didn’t do the same thing. She credits daily sex with the energy she has to do other things—and she and her husband wrote the book on sex every day. They actually wrote his and hers versions, so you can both read it an be on the same page.Caitlin has three main tips. The first is to sleep naked, and she offers practical suggestions to make this happen—buying a heated blanket, having a bathrobe at the end of the bed, not co-sleeping. The second is eating from the menu, which encompasses appetizers (anything that gets us ready for sex), side dishes (everything that connects with sex—fantasy, candles, music, narrating what you are doing …), entrees (what brings you to climax), and desserts (what comes after, like cuddling). And third, prioritize pleasure in every area of your life a little bit more—and you cum first. We talk about having different love languages and how understanding and honoring them is so important. Caitlin needs words of affirmation, while her husband craves touch. Acts of service, quality time (schedule that date night regularly!), are also love languages. We tend to give what we want to receive, but that doesn’t work when we have different love languages. Understanding each other’s language and using it helps lead to more and better sex.We talk about: Body shame around being naked togetherHaving your husband do bedtime with the kids while you shift from mom mode to wife modeNot faking orgasms but giving your partner a system to get you thereUsing mutual asking and giving feedback about what you both want in a way that’s not emotionally chargedThe excuses we come up with — and the benefits we could be reaping (like reducing stress and cortisol levels, a rise in happiness endorphins and so much more)How do deal with “I just don’t feel close to my husband right now/anymore”Doing a two-week trial of sex every dayBeing convinced that you are beautiful, that you are sexy, that you deserve pleasure—and that you should be enjoying sex.BIOToday's guest is Caitlin Cogan Doemner - she's best known for her expertise in sales and business strategy, growing her company, Virtual Coaching Sales, to $600,000 annually in just 4 years, she's published two books and has been invited to speak to entrepreneurs at both Harvard and Westpoint.But we're talking to Caitlin today about a much more personal topic - her marriage - and her new book "Sex Every Day" which shares the 3-step process she and her husband have used to prioritize their pleasure in the 10 years they've been married - while raising four kids!LINKSSex Every Day book<a href="http://www.lulu.com/shop/michael-and-caitlin-doemner/sex-every-day-how-to-prioritize-pleasure-in-your-marriage/hardcover/product-23974387.html" rel="noopener noreferrer"...

The space in which we live should be for the person we are becoming now, not for the person we were in the past.– Marie KondoThree years and a few months ago, I was sitting on the beach trying to relax into a family vacation. It was one of those weeks that had snuck up on me, and I left behind what felt like 100 unfinished projects.A few days in, I opened the Marie Kondo’s The Life Changing Magic of Tidying Up, and literally read it from cover to cover while the rest of my family swam. We were not too far from home, and when my husband got out of the water, I looked him in the eye and said, “I have to go home.” With that, I packed my stuff and drove the 1.5 hours back to out house, leaving my computer and any work I would be tempted to tackle back at the vacation rental.Within 6 minutes of getting home, I emptied my closet and 2 drawers, got all clothes from bins in the basement, and all coats from the front hall closet. On my bed was the biggest heap of clothes I had ever seen. I started the process of holding each piece of clothing and feeling if it gave me joy — sounds crazy I know, but 7 hours later I had a pile I was keeping and many trash bags that I was ready to let go of.It is amazing how different tidying up is with your heart instead of with your head. I highly recommend reading the book, and now you can get inspired by Marie’s new Netflix series.There are still a few areas left to go in my house, but my closet has been in great shape for 3 years…. “We should be choosing what we want to keep, not what we want to get rid of.”&nbsp;― Marie Kondō,Today on the podcast I have my friend Lillia Flores on the show. We both went through decluttering phases at similar time, so I thought it would be fun to talk Marie Kondo with her.If you don’t know the basics of this method, you focus on a category of stuff at a time—clothes, books, papers, other stuff, with sentimental stuff last. You gather everything from that category and hold each piece and decide if it sparks joy. Here’s what we talk about: Making the space to make decisions about letting go of things without others weighing inAppreciating what you have and how it has served you – and letting it go if it doesn’t serve you or spark joy any moreHow to break up the process to fit in your life – making blocks of time to go through a category of stuffWhat you can learn about yourself by what you choose to keepCreating a sacred spaceOrganizing in a way that makes sense to how you use things (and this doesn’t mean buying lots of new bins and boxes)—creating a flow to your homeThe joy, peace, and calm that come with clearing out stuffThat this is a process to do again and again, that you may notice yourself start to cling to certain things and can find out what that’s aboutI’ve created a worksheet to help you declutter&nbsp; &gt;&gt; Decluttering WorksheetLINKSThe Life Changing Magic of Tidying UpSpark Joy<a...

What do you own? Do you love it? Does it mean something to you? Are you using it? &nbsp;&nbsp;– Sara Nelson On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sara Nelson, a feng shui and reiki practitioner about how we can shift our energy with feng shui practices. Sara discovered reiki after having some health issues including numbness in parts of her body. Her doctors thought it was stress, but that didn’t feel right to her. She started have reiki sessions, which helped, and decided to learn Reiki herself. She now has a Reiki practice and teaches reiki as well. The energy work of reiki, paired with a long-time love of interior decorating and DIY projects, led her into feng shui. For those of you who don’t know about feng shui, it’s the energy of your space and the energy that you take up in your space as well. Sara explains, “By moving things around and clearing your space and then honoring your space by marrying it with elements ... you create a home that becomes a sanctuary that nurtures you and holds you and all of your life.”We talk about: Feng shui in relation to decluttering and minimalism (they often go together, but aren’t the same). Feng shui is more noticing elements in your space and how to support each area of your home.Asking four questions to help make decisions: What do you own and do you love it and does it mean something to you and are you using it? Taking the first step of knowing what you have—going through your stuff and getting rid of things. Then organizing what’s left.Starting with one room and really impact that space. Live with the change. Using the GUAS—career and life purpose, helpful people and travel, love and relationships, health and wellness, abundance and wealth, children and creativity, fame and reputation, family and community, and wisdom and knowledge—to help arrange your spaceSome tips for specific spaces in your house, including clearing stagnant energy—think cobwebs or a drawer of stuff you never use, creating balance in your bedroom, and where to put mirrorsStarting to clean up the common areas will eventuallyy impact your kids.BIOSara Nelson is a Reiki Practitioner and is certified in Feng Shui. She invites you to join her in (re)discovering how your space and attention to self can bring you to a calm and happy place. She lives in Maine with her family and loves the beach, her garden, and hibernating in winter.&nbsp;LINKSSara’s website https://www.thedreamydragonfly.com/Sara’s story of feng shui in action https://www.thedreamydragonfly.com/blog/what-are-you-lookin-atThe Decluttered Life with Deidre Nesline on the Plan Simple podcastDoable Changes from this episode:CHANGE THE ENERGY IN ONE SPACE. Pick a drawer, a cabinet, or a closet with stale energy (i.e., stuff that you don’t use much). Go through that space. See what you have, what you use, whether it means something to you, and if you are using it. Move out things that don’t fit those criteria....

Decluttering is so much easier if you think about it as a lifestyle. It’s something that’s ongoing.– Deirdre NeslineOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Deirdre Nesline, a personal organizer about the importance of clearing clutter and creating the space we want to help improve the rest of our year. One of the big ideas Deirdre shared was the idea of thinking of decluttering as a lifestyle, not a task or series of tasks. you think about it as a lifestyle. Like it or not, it is something that’s ongoing. There are times when task oriented decluttering makes sense, like when you are moving, but mostly, and what we focus on in this episode, is a decluttering lifestyle.Deirdre talks about clutter blindness—how we drop stuff on say the kitchen counter or table instead of putting it where it belongs. That creates stress and builds a habit that creates more clutter. If instead we build new habits, we start to decrease clutter regularly. &nbsp;Deirdre shares tons of tips about clearing places that are already cluttered and setting up new habits to make decluttering more of a lifestyle than a task we dread. And she points out that things usually take less time than we think—we waste a lot of time and energy thinking about doing them. We talk about: Getting into the habit of putting things where they belong throughout the day Starting with a piece of a task that feels overwhelming, like taking just the lights off the treeTips for clearing your desk (and keeping it clear) like cutting back on mail by using Direct Mail and cancelling catalogs, and using a filing system to give papers you need to deal with a placeUsing index cards with tasks you need to get done by a deadline at a glanceGetting rid of excess or unhealthy kitchen toolsLetting go of guilt of getting rid of expired food and decreasing food waste by organizing cabinets (all of the same food together) and meal planning from your pantryHow decreasing clutter saves time and moneyChoosing a few meaningful items from somebody who has died and letting go of the restTeaching your kids how to let go of things they no longer want and need (and how this can be harder in practice than theory)Doing a clutter walk through with a friendFive minute, focused declutter sessions (work up to 15 min)BIODeirdre Nesline is a personal organizer in Connecticut, Florida and online. She assists people &amp; their families who struggle with where to start and complete de-cluttering their homes so they can de-stress and enjoy a full life without extra burdens. She helps people who are ready to take control of their lives and develops solid systems which allow them to step away from items &amp; stresses that no longer serve their new DeCluttered life.LINKSDeclutterbydeirdre.comWhat to do with your papers toolDirect Marketing to decrease junk...

Everything benefits when you start to let go of the things that weigh you down. &nbsp;– Jill Hope On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jill Hope, the founder of I Shine, a family coaching practice. She’s mom to a son, but her work has brought her to focus on helping women who want to find their passion and/or raise raising empowered girls.On the podcast, Jill describes what an empowered girl looks like. She makes decisions based on how she feels. She follows her passion and her joy. She actually knows what she’s passionate about because she’s really connected to who she actually is. She is not afraid to take healthy risks. She is confident about who she is. According to Jill, one of the big things we need to do — women, men, girls, and boys — is awaken to our divine feminine energy. We all need to be able to fully express ourselves. We talk about: How parents can help their kids by self-reflecting, asking the right questions and giving yourself space to hear the answersHow place in the family can affect kidsThe power of having trust and a vision of what you wantLooking at your own thinking around whatever challenges your daughter is facingUsing your passion to guide all decisions or choicesWhy we tolerate things we don’t want—and how to stopHow your whole life gets better when you look at what’s within youBIOJill Hope is a globally selling author, motivational speaker, and founder of I Shine, a family coaching practice located in Chicago. Her life’s mission is to help busy moms and their kids create clarity, fulfillment, passion, and purpose. As a part of her mission, Jill works with schools and local community organizations to mentor kids and teens, as well as provide schools around the world with her Inner Wellness Curriculum for kids in grades 3 through 5 (ages 8-11). &nbsp;LINKSFive Keys To Raise Empowered GirlsThe Passion TestNina Manolson on the podcastPodcast with Michael ThompsonDoable Changes from this episode:SELF-REFLECT ON ISSUES. If you are dealing with an issue with your kids, look to your own experience first. Ask questions like: Where have I felt this way in my own life? What would I have to be believing that would have this be true for my daughter right now? Ask questions and make space to hear the answers. See where your experience might be affecting your perception. CULTIVATE A VISION. Start with a vision of what you want. If that’s hard, begin by identifying what is happening that you don’t like. Look to the opposite of that for your vision. Having a vision of what you want is the first step to stopping setting and beginning to having a life you love. January...

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When we go back and align our lives with our values, it can put everything back in tune. &nbsp;– Becca Lane On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Becca Lane, a Waldorf teacher and Simplicity parenting specialist about toys—how do we handle all the toys already in our house and the influx that seems inevitable to many people this time of year. &nbsp;What happens when we simplify? “We find when children simplify or when parents simplify and children have this space that has been simplified, that parents say the children cooperate more both inside and outside of play time. They are able to keep their rooms tidier. It doesn’t become this once a month going in with a backhoe to clean everything out. It becomes a process that is manageable in your life keeping a room tidy.” This happens for a couple of reasons. When our personal space is cluttered, our minds are too. Plus, even though we think choice is a good thing, too many choices leads to overwhelm. So what do we do about it? How do we get some things out of our house? And how, with the holidays, do we prevent the same number from just replacing those we got rid of? We dive into both questions. We talk about: Not involving children 9 or younger in the simplifying process, but focusing on one space and simplifying yourself quickly all at once—and how much kids love seeing their cleared up spaceBoxing up toys for a while if you are afraid kids will miss things (they usually don’t) or creating a toy library that you rotate throughSimplifying first, then organizing what is left—Getting to a point where your kids can tidy up within five minutes with adult help/modelingTying back into your values when you think about the toys you buy and keepHow to acknowledge the love and generosity of people who want to give your children gifts, even as you are asking them to give less stuffIdeas for cutting down on gifts from other people: setting numbers limits for grandparents, providing a list with internet links or catalogs with very specific ideas, giving experiences like ballet lessons or a zoo membership, non-toy gifts like tools to help children cut vegetables or work in the garden The importance of being able to receive as well as give, and the fact that material things aren’t bad, but we need to work on balance and intentionSimplifying isn’t a thing you do and are done with. BIOBecca Lane is the director and lead teacher of the play-based preschool/kindergarten Little Round Schoolhouse. While she initially trained and taught as a public school teacher, she now holds certification from LifeWays North America (a Waldorf-based training) as well as several certifications from Simplicity Parenting. In addition to her time in the classroom, Becca also coaches parents and families in Simplicity Parenting and provides consulting for early childhood programs. She and her family live on the edge of the forest outside of Asheville, NC.LINKSwww.beccalane.netToys simplification formulaBecca on...

How do you get through the holidays as a mom and business owner? &nbsp;On this episode of the Plan Simple Meals Podcast, we have a special treat. I’m talking with Megan Flatt and four other Mama CEOs about how they find flow between business and family and keep things sane during the holiday season. Since we’re talking about work and family, let’s introduce ourselves, what we do and our kids ages. I’m Mia Moran. I help people plan their days. It means spending a lot of time in front of the computer while my 15, 13, and 9 year old are in school. It’s busy, so slowing down is hard for me. &nbsp;With me today: Megan Flatt is a Mama CEO, a business growth strategist, and a planning pro who helps mom entrepreneurs grow and scale so they can reach their business goals and be present for their families. Her kids are 7 and 10. Stacy Spensley is a coach for parents of young kids through coaching classes and community. Her kids are 5 ½ and 2 ½ and she’s having a third in a few weeks. Sara Barry is a content strategist, client success manager, and a writer. She uses words to help people make connections. Her kids are 10 and 8. Erika Tebbens is a consultant who provides sales strategy for &nbsp;passionate motivated women entrepreneurs. She shows them that sales doesn’t have to suck. Her son is 14. Sonia Ruyts owns a brick and mortar yarn store and is a coach to creative small business owners. She has kids who are almost 4 and 9. I love that we have a variety of kids and ages from 0 to 15. We have kids not in school and in school and home schooled. We have a range of business experience here. We also have people who love the holidays and others who really down play it. Hopefully something will speak to you. &nbsp;We talk about: Setting boundaries—Try setting boundaries around your work time, even if you are not good about it during the rest of the year. Schedule some down time. Think about doing one thing a day (or less as suits you). Talk about boundaries around gifts with your family. Consider the “a want, a read, a wear, a need” criteria to simplify things. Setting priorities—What’s most important to you and your family? Ask your kids what they really want to do. Make sure those things have a place and then let the other things go.Putting your big rocks in place early. Get your work schedule and the kid’s school schedule on the calendar. Know what things have to happen at certain times and what things you want to make sure happen. Get those on the calendar and let other things flow around that. Knowing your business. Is this a time to push for your business or a time to scale back and set yourself up for a strong January? For retailers, it’s a busy time, which can affect how you schedule other things. Choosing things that are meaningful to you. Sara creates an Advent calendar of holiday books that helps her slow down and read with her kids and get in the holiday and giving spirit. Erika has something they do over the course of the winter to extend the feel of the season and does some volunteering. Sonia loves taking her family to her big, local light display and getting silly. Stacy gets Christmas jammies every year.Slowing down. Find out the way of slowing down that works for you, which may mean setting a day of home/down time or make choices about what you do or focusing on teaching kids about baking rather than pushing to get everything done. It could mean choosing to celebrate with extended family on a different day instead of trying to run around to

I have permission each and every day to pursue my craft in order to take love and care of myself and be my best self for the most important people in my life.&nbsp;– Amy TangerineOn this episode of the Plan Simple Meals Podcast, I’m so, so excited to talk with Amy Tangerine, who runs a creative company that helps women believe that they are creative and that you can craft a life you love by infusing creativity, fun and intention into your every day.We talk about the joy of making, which can be about the product, but is often about the process or the time you spent making. Amy talks about being really present in the moment when she is crafting.As moms we can tap into our own creativity, but we can also nurture creativity in our kids. Amy talks about her mom starting her onto the idea that she could create things and people would buy them. But we also talk about how the plan to sell can detract from enjoying the process of creating.We talk about:The value of being able to achieve your dreams no matter how big they areModeling creating for our kids and the pros and cons of craft kitsThe power of paper planners and finding the way to plan that works for youEveryone having 10 minutes a day to do something creative—and that there is creativity in everything we do if we recognize itGiving ourselves permission to be creative, including the permission slip Amy shares in her bookEnjoying where you are and remembering that everything is a phaseHow much a handwritten note can brighten somebody’s dayBIOAmy is the Founder of Amy Tangerine, a creative lifestyle company that creates online content as well as fun, tangible products like tee shirts and craft supplies. Amy wrote the book, Craft a Life You Love, has taught workshops all over the world, makes YouTube videos, and consults with awesome brands and clients. Amy's mission is to inspire women everywhere to feel joy and confidence by infusing creativity, fun and intention into the everyday.LINKSAmytangerine.comAmy’s InstagramAmy’s blogAmy’s YouTube channelAmy’s scrapbooking classAmy’s book Craft a Life You LoveAdvent Calendar that you can make for your familyDoable Changes from this episode:MAKE 10 MINUTES FOR CREATIVITY. Amy says that everybody can find 10 minutes a day to be creative. Can you take 10 minutes before your kids get up or during lunch or after your kids are in bed? Know what you would like to do with that time—doodling, journaling, scrapbook a page … whatever it is take 10 minutes every day.GIVE...

This episode is all about creating a special advent calendar for your family.

How do you stick to your weekly flow?We’re back for another episode of Well Planned, a Plan Simple series with Megan Flatt. Megan is a business growth strategist who works with female entrepreneurs, specifically mom entrepreneurs. She helps women build thriving businesses that they can feel good about and sustain them while still being actively present in the day-to-day lives of their kids and their families. One of her secret weapons is the Weekly Workflow, which we talked about on a our Systems and Support episode. I like to call it time blocking. A weekly workflow is different from your schedule, but it’s what helps you schedule all the important stuff. For example, you might have certain days you see clients and certain days that you work on creating content or record your podcast and certain days that you do other things. You assign certain blocks of time to particular task buckets—then you fit specific tasks into those buckets. We discuss making a plan (even if you aren’t a planner), and sticking with it. We also talk about how to stay on track when stuff comes up—a kid emergency or something else that causes you to change your plan. Because stuff always comes up. So what do you do about it?We talk about: Making sure there is enough buffer space to let you shift things around, for example to reschedule calls if you have a sick kid or to keep moving on a project if you are in a groove or even if something fun comes up that you want to do—if you schedule every week down to the minute you lose that necessary flexibility Having a framework and then plotting out the week OR just taking the time to plot out the week, whichever is working for your life right nowCreating rules and boundaries, like saying I don’t see clients on Fridays, for yourself to help make things easierUsing a framework for home and selfcare stuff as well as business stuff (like Mia’s food rhythm or Megan making sure she eats lunch every day)Deciding whether or not your plan is realistic and what needs to happen for it to be realistic—and getting realistic about how we are actually spending our timeAccounting for transitions between activities—you need time to stretch or get more water or switching gears mentallyKnowing your own personality and what kind of accountability or motivation you needWe touched on motherhood and balance and being the default parent, but we’d love to talk about it some moreHave a question for Mia and Megan?Go to plansimplemeals.com/ask. You will get prompted to record your question and we’ll try to answer it. Or just email your question to [email protected] Flatt is a Mama CEO, a business growth strategist, and a planning pro. She’s been working with clients for years to create strategic growth plans in their business that allow them to scale while still being present for the important moments in their families’ lives. She shows Mama CEOs with big vision and great ideas how to get those big CEO ideas into a day-by-day plan where they actually happen. &nbsp;LINKSMeganflatt.com<a...

Our soul actually longs to turn in at this time. – Kim Marie On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Kim Marie, a transformational life coach who creates an amazing journal this time every year. If you’ve been listening to the podcast for a while, this may sound familiar, because I had her on last year. At the time I had just discovered her journal, but hadn’t had a chance to use it. Now that I have, I wanted to have her back on to talk about it again, because it was so transformational for me last year. For years I had embraced the idea of getting quiet and sitting by the fire and writing during the holidays—and then I saw something Kim Marie posted about using this time for journaling in a very powerful way. &nbsp;The Sacred Nights Journal focuses on the period from December 24 to January 6. This process being open to everyone; even though the sacred nights fall in the Christian Christmas and Advent season, they are also tied into winter solstice and changes in the natural world and light. The process helps move us away from the hustle and bustle and consumerism of the season and extend the magic. Kim says, “I realized not only was this beautiful tool for quieting myself and really gleaning the wisdom of my own inner self during this time but, it became like a guide book, like a map for my life in the coming year and that what was incredibly powerful to me.” We talk about: The power of waking up and remembering and recording your dreamsConnecting with your journal every day, even if you just jot down one thing—how whatever you write down, even if you don’t understand it at the time, gives you guidance in the coming yearThe 12 virtues, or practices, associated with the months, like courageFinding our truth in the world and recenteringCreating rituals during this time of year, lighting candles, reading stories, slowing downTaking the responsibilities and the commitments you have and weaving them in with intention around what you’re trying to create during this time of year.Taking space for sacred time for yourself even when your family is aroundKim Marie is a Transformational Life Coach supporting her clients to awaken their inner wisdom and transform their lives. Through her powerful programs and courses, including Mother’s Medicine, Wisdom Rising, and her forthcoming online group coaching program, Awakening Wisdom, Kim supports women to remember who they are, reconnect to what matters most, and rebirth themselves into the life of freedom they envision. She is the mother of two teenaged boys.LINKShttps://kimmariecoaching.com/sacrednights/Navigate Your Year with Kim MarieSacred Nights CommunityPlanning Food for the HolidaysLiving in Your Box with

Fruits and veggies are so important to our thriving health! I sometimes talk about what we could take out, but adding the 10 servings of suggested fruits and veggies a day is huge!!!!Eating more fruits and vegetables reduces inflammation thus reducing your risk of chronic diseases such as heart disease and some forms of cancer.The fiber in fruits and vegetables may help to lower blood cholesterol levels.Eating more fruits and vegetables may help reduce your chance of Type 2 diabetes.Foods that are rich in potassium like oranges and bananas may help you maintain a healthy blood pressure.Almost all fruits and many vegetables are low in fat, calories and sodium.Fruits and vegetables are naturally cholesterol free.Eating whole fruits and vegetables adds fiber to your diet. Fiber fills you up, causing you to naturally make better food choices.Woman of childbearing age or in their first trimester of pregnancy need folate (folic acid), a nutrient that is found in fruits and vegetables. Folate reduces the risk of birth defects during your baby’s development.https://www.plansimplemeals.com/printables/10ways-veggies.pdfTen ways to eat more fruits and vegetables&nbsp;Have a salad every day for lunch &amp; pack it in a jar for easy transportPlace veggie sticks on your kitchen table: carrots, celery, cucumbers, red peppersStart the day with a green smoothieAdd veggies to non-veggie dishes – spinach in meatballs, radishes in tunafish, carrots and cauliflower in lentilsBridge the gap with Juice Plus (Contact the person you know who sells juice plus, or email Mia and talk with her, [email protected])Have fresh fruit for your afternoon snackStart with plants when planning your meals — then fill in the restTop your toast with Avocado, tomatoes, or banana and almond butterMake ice cream out of frozen berriesKeep your fruit bowl filled and on an organized counter&nbsp;&nbsp;

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with my friend and gluten/allergen free food expert, Angela Litzinger. She’s an amazing cook and blogger, and we’re talking about planning for the holidays. Even if you don’t like the holiday promotions that happen earlier and earlier in the year, thinking about and prepping for the holidays now can make things so much calmer for you—and help you stick to your budget by spreading things out. When Angela and I talked in late October, she was already starting to cook for the holidays, so now is definitely not too early to get started. Angela suggests starting by writing out what you plan to serve for any holiday meals (she plans for Thanksgiving and Christmas at the same time). The first time you do this, it will take a little longer, but save your plan, and if you tend to fall back on tradition, next year will be easier. Once you have a list of foods you want to serve, make your grocery list. Separate out pantry items (that you can buy any time, like canned pumpkin or nuts). You can keep an eye on sales and buy a few items each week to keep costs down. Then plan what you will make each week or weekend and make sure you add any fresh ingredients you’ll need on hand to your list. We talk about: Taking charge of a meal or volunteering to cook to reduce stress levels if you have specific ways you eat, such as gluten freeAsking for a clean, separate space to be free of cross-contamination if you are eating at another home and feeling confident about providing the food you and your family needsMaking double batches of what you are cooking anyway and freezing some for the days around the holidays to add more ease and allow more family timeExactly how to freeze meals, what freezes well, and how to keep track of what’s in the freezerTeaching kids to cook and getting their help to batch cookWhat FLOW365 has meant for AngelaLINKSAngelaskitchen.comAngela’s planning for the holidays planAngela’s Thanksgiving Meal PlanFLOW 365Doable Changes from this episode:PLAN YOUR HOLIDAY MEALS. Plan what you will serve for any holidays where you are hosting or if you need to prepare food your family can eat. Write out the menus for these meals and any other other special foods you plan to make (Christmas cookies for example). Then make a master shopping list for all the foods you need to buy. PREP HOLIDAY MEALS AHEAD. Cooking or prepping ahead, a little each week, can make your holidays easier. Find a time that works for you each week to do a little extra cooking for the holidays. See Angela’s blog post and Thanksgiving menu for ideas of things to prep ahead.BATCH &amp; FREEZE. Angela recommends doubling up on what you are cooking anyway as a way to stock your freezer with meals that will make the days around the holidays easier. The idea of filling your freezer came up recently to help moms with business as they were getting ready for a launch. Having...

Do you have a checklist for launching or any advice about launching and still being a very hands-on mom? &nbsp;We’re back for our 6th episode of Well Planned, a Plan Simple series with Megan Flatt. Megan is a business growth strategist who works with female entrepreneurs, specifically mom entrepreneurs. She helps women build thriving businesses that they can feel good about and sustain them while still being actively present in the day-to-day lives of their kids and their families. She has a lot to say about our question today. Today, our question comes from a mom with an eight year old and a eleven year old. She’s been a stay at home mom, and now she is about to launch a business dedicated to helping highly sensitive women thrive. She asks for advice, or even a checklist, for launching—and specifically how to launch while being a mom and still needing to put a lot of time into that.We start with some high-level advice, but we’ll get to the details and the checklist, promise! Some of our key takeaways are: Clarity comes from action. Megan suggests getting your idea or your product or your business out as quickly as possible and then wearing your researcher hat to test, tweak, and polish from there. Don’t hide or get lost in creating a website and the perfect logo and all that. Everything we create can evolve with us. Nothing is set in stone.&nbsp;Do less better. Aks yourself, “What is the next right decision for me?” Then pick one social media channel or one product or one ideal client to focus on. There are so many things you could do, but you’ll get further by doing less better. Create systems to control your content. One way to do less better is to not feel like you have to recreate the wheel constantly when it comes to content, but if your content is on Facebook and Instagram or another social platform, make sure you have it in a file you control too. That makes it easier to find when you want to adapt or reuse content and helps protect you as social platforms continue to evolve.Write it all down. Writing down your plan helps you see get really clear on what you are doing. It also helps you see where you are trying to do 4 months worth of work in 6 weeks. You can also save space for an idea that isn’t the right idea for right now. Say you want to start a podcast, but right now you are focused on launching your new Mastermind, you can put your podcast plan into Q3 of next year. Start with the end result. Before you start mapping out steps 1, 2, 3, think about the end result you want. It’s easy to get sidetracked by the things we think we should or need to do, if you really tap in into what you want and what your goal is now, most likely you can figure out how to get there. It’s often simpler than we think if we stay focused on the results we want.&nbsp;&nbsp;

The journey can feel very long and mundane but, it’s so worth it in the end.– Lisa Marie Grantham On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Lisa Marie Grantham, a coach and spiritual teacher and the founder of the School of Magical Living. She considers herself a student of life is is passionate about so many things. She discovered coaching and loved it, but burning out turned her to start her online business. She had three small kids when she started her online business journey, and today is an empty nester. She divorced and moved and felt like she was starting over at 49, but now finds herself in a sweet spot in her life. Thinking about the quote “magic is the new yoga,” she discusses her interest in the divine. Her’s how she explains it: “magical living is working in alignment with universal law, in alignment with your deepest desires and intentions, and co-creating with the divine. That’s basically magical living in a nutshell.” &nbsp;We talk about how magical living is part of your OM, and how to fit that into your own FLOW system. We talk about: Bookending your day (starting and ending with a sacred practice)The divine coming to each person in the way that is right for them and how to curate your own spiritual practiceRealizing that our kids can do things for themselves and to help around the house—and that they need to to become self-sufficientHaving things around, like crystals and essential oils, that help keep you on track and surrounding yourself with beautyMaking the mundane, magical (even laundry)The matrix of the elements fire, earth, air, and water and creativityBIOLisa Marie Grantham is a business coach and spiritual teacher. She’s the Founder of The Goddess Lifestyle Plan® ​and School Of Magical Living™​, a past columnist for Aspire Magazine For Women, an Amazon International Best-Selling Author, and leader/facilitator of The Goddess Lifestyle Sisterhood™​. Lisa has successfully created a thriving, global brand while raising her children. Lisa is passionate about teaching ambitious, soul-centered women how to live magically everyday and to create an abundant​ life and prosperous laptop business they love!LINKSwww.schoolofmagicalliving.comGoddess Lifestyle SisterhoodAbundance AlchemyWell Planned episode on boundariesLiving in Your Box with Sarah JenksDoable Changes from this episode:BOOKEND YOUR DAY WITH A SACRED PRACTICE. Lisa Marie starts and ends her day with prayer. You might choose to meditate, light a candle, express gratitude. You could say something like Lisa Marie does, “ Thank you for this day. Thank you for using me in the highest way possible. I’m done. I’m outta here.” It doesn’t have...

"Chase the vision, not the money; the money will end up following you." -Tony Hsieh, CEO of ZapposOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Megan and explore a question about launching a store.We talk about “flow” vs. balance. Especially how sometimes you flow a little more to the family side and sometimes you flow a little more to the business side. We even acknowledge that a little bit of chaos is okay too—and even necessary to get things done sometimes. And then there’s selling stuff. Usually when we start a business, we go into it because we are passionate about doing something or something we make. We want to share our skills or our product with people and make their lives better. But to do that, we need to sell it, and that’s hard for a lot of people. Selling doesn’t have to feel slimy, but we need to unpack our feelings about selling and learn to do it. We talk about: The mental shift of saying “I have something to offer” rather than thinking about salesEmbracing who you are and what you bring to the tableFocusing on one thing and really leaning into it—and using that focused effort as research to see what worksTelling people you are there and what you doMegan’s “so that” exercise to get crystal clear on why you do what you do and what you really sellThinking about sorting not selling and not taking it personally when people don’t buyHave a question for Mia and Megan?Go to plansimplemeals.com/ask. You will get prompted to record your question and we’ll try to answer it. Or just email your question to [email protected] Flatt is a Mama CEO, a business growth strategist, and a planning pro. She’s been working with clients for years to create strategic growth plans in their business that allow them to scale while still being present for the important moments in their families’ lives. She shows Mama CEOs with big vision and great ideas how to get those big CEO ideas into a day-by-day plan where they actually happen. LINKSMeganflatt.comAugustTable.comDoable Changes from this episode:GET REALLY CLEAR ON WHAT YOU DO. Use Megan’s “so that” exercise to gain clarity on what you’re really selling. Fill in the blanks: I sell ___ so that ___. You may need a few rounds of “so that” before you get to the emotional response you are looking for. Keep this answer front and center when you think about selling. TELL PEOPLE WHAT YOU DO. Let people know you are there. Every day, make a point of sharing your website, a product, a blog post … something at least once. It could be telling your neighbor that you do health coaching. It could be emailing an old client to let them know what are doing these days. It could be sharing your website on Facebook. There are lots of possibilities, and even if you feel like you talk about what you do all the time, there are people who have no idea. Tell them!FOCUS ON ONE THING. It’s easy to get overwhelmed with all the things you could or

Nothing is impossible and there’s not such thing as no. – JB Owens On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with JB Owens. She calls herself an Extraordinary Lifestyle Designer and her most rewarding work is helping women transition from doing what they have to, to doing what they love. She’s a megapreneur with a lot of businesses. (She even helped me bring the FLOW planner to life!) Even though she has so much going on she doesn’t seem scattered. She doesn’t see anything as impossible. When she sees an idea from somebody, she starts asking questions like, “How do we get that done? What do you need me to do? What are the steps to make that happen?” And I love that she helps other women learn to overcome what feels impossible. She shares part of her journey from abusive relationships to single mom to taking charge of her life and becoming a megapreneur. The biggest take away was that she didn’t listen to buy into the stereotypes that others want her to fit into. She decided she didn’t have to go on government support just because she should; she decided that a single mom could travel the world—and so much more. We talk about: Her line of non-toxic, reusable feminine productsHer morning routine that starts and 4 and includes meditation, journaling, a run, and writing (and knowing that you don’t have to do what somebody else is doing—you need to do what works for you)Putting the thing you don’t want to do at the top of your list. Getting dressed for work so that you can be your bestThe importance of boundaries—and of getting back to your practice when you decide to bend themGetting quiet so you can hear your answers (meditation works, but so do a lot of other things)—and the answer she heard to take her kids and travel for the year to teach them about the world and other cultures and communityLearning to pull from your own wellChanging work into fun as a way to do all the things you want to and her hack of asking every morning, “What’s gonna make me happy today?”BIOJB Owen is passionate about inspiring women to believe in their dreams and become the fullest expression of themselve. Her LIVE EXCEPTIONAL brand is all about teaching others how to be their exceptional selves. It inspired JB’s vision behind her global movement Lotusté, designed to encourage women to honor and respect one another by supporting each other in their own success. It motivated JB’s to design the most comfortable, fashionable, washable feminine product on the planet, called Lotus Liners. She is mom to a 13 year old and a 10 year old and is currently writing two parenting books. LINKSLxyourlife.comLotusliners.comLX ratedFacebook: JB Owen personal pageFacebook:JB Owen official pageInstagram: <a...

Choose a boundary that feels really luscious and feels really nourishing and feels really exciting. Don’t choose the boundary that feels like it’s punishment. I’m back again with my friend and former business coach, Megan Flatt. Today is a lesson in Plan B. Normally we answer questions from listeners, but the system to take questions got hacked, so we’re going to dive into talking about boundaries this week and get back to your questions next time. Boundaries came up last week when we were talking about systems and support, and it’s a great topic to go deeper with. Being a mom and being an entrepreneur are both 24/7 roles. You don’t clock in or out of either role, which makes it really easy to start feeling like you should be doing something as a mom or for your business ALL the time. That’s just not sustainable. That’s where parameters and boundaries come in. Megan shares how she uses a guiding word to help set boundaries (right now she’s working with abundant ease). And we discuss how having boundaries provides structure—and more actually gives you more freedom.We talk about: Creating a meal rhythm and how I actually ate more variety within this structureDecision fatigue and how to cut down on decision makingThe importance of setting work hours (even if they change week to week)Creating work blocks and using them to shift tasks and restructuring our time to be more effectiveUsing boundaries to make conscious decisions and be in charge of your day (even when it’s messy)Working with our own cycles instead of thinking things have to be the same all the time (or that our work days and weeks have to look like anybody else’s)Have a question for Mia and Megan?Go to plansimplemeals.com/ask. You will get prompted to record your question and we’ll try to answer it. Or just email your question to [email protected] Flatt is a Mama CEO, a business growth strategist, and a planning pro. She’s been working with clients for years to create strategic growth plans in their business that allow them to scale while still being present for the important moments in their families’ lives. She shows Mama CEOs with big vision and great ideas how to get those big CEO ideas into a day-by-day plan where they actually happen. LINKSMeganflatt.comWell Planned: Systems and SupportWell Planned: Overwhelm vs. LazinessWell Planned in 90-Day CyclesCreating a Meal Rhythm<a href="https://plansimplemeals.com/meganflatt/" rel="noopener noreferrer"...

“Have nothing in your house that you do not know to be useful, or believe to be beautiful.” – William Morris&nbsp;You may have a full on pantry, or you may have a few cabinets or shelves where you keep things that don’t go bad — rice, canned tomatoes, crackers, nuts.If you are like most people, sugary cereals and cookies that you bought because of PMS or a screaming kid also make there way on the shelves.If you are like me there are probably also some expired cans and jars that you never intend to use, or crumbs that spilled when a child helped themselves.I have found that when this space we call a pantry is under control, it opens up new possibilities and ease on our wellness journeys.When thee contents of our pantry are in opposition to the food choices we want to make, it makes things kinda hard.I have helped countless women clean out their pantries. I get called in quite frequently when gluten is an issue, and it seems like an impossible thing to REALLY give up. I always agree that it must feel impossible when I see a pantry full of gluten crackers and treats.If you are trying to make a change or feel like some order would help you with the overwhelm you feel in your kitchen, this is a doable change I would highly recommend!We all need to do this from time to time. I always do it in the fall as the holidays approach…Spend a week, or two, cleaning out, redesigning, and filling your pantry with great stuff... Here are some things you could do to make that happen.You can download this checklist and the planning sheets that go with it here.Take inventory of pantry.Fill out the ditch list.Clean the bottom of the shelf so there are no crumbs or dust.Go through the pantry and take out anything &nbsp;you wish was not in there. Get it out of the house or put it in a place you will use it.Design your pantry.Make a list of the things you use each week that don’t go bad, yet you are always buying (almond milk for me!).Buy pantry items online once for the month.Buy containers and move food from distracting boxes to clear containers that makes all food more equal.Journal about what you would love to bring in your kitchen.Journal about what you like and dislike about shopping. Get clear on what has to change.

I need to create system to save time and make me more efficient for every patient I’m seeing &nbsp;and helping. Also, when should I think about getting some help to make my documents looking better?On this episode of the Plan Simple Meals Podcast, I’m back with my friend Megan Flatt for Well Planned, the series where we answer your questions about planning. Megan is a business growth strategist who focuses on helping business owners scale and grow their businesses while also being present for all the other important things in their lives like their kids and families. Today we have a two-part question from Ellen about creating systems and outsourcing. Ellen asks this in reference to her business seeing and healing patients, but we’re going to talk about how to use both of these tools for business and home. Megan’s number 1 tool is the weekly workflow. I love that word and it fits so much better than weekly schedule. For a weekly workflow, you might have certain days you see clients and certain days that you work on creating content or record your podcast and certain days that you do other things. One key piece is having some fluidity or “buffer time.” This allows you to spend a little more time on a project you are super inspired on or to deal with something at comes up. Check out the link below for Megan’s weekly workflow worksheet and video. We dive into: Setting boundaries and work hours to improve your business and your quality of lifeDocumenting things you do again and again, from writing up answers to the questions you get all the time to documenting a process you go through again and again—and then using some of this documentation (create a video or handout) to add value to your clientsSetting up systems for home (example meal planning, grocery shopping, or carpooling), which gives us a sense of more timeSetting up systems to make it easier to outsourceWorking in focused two-week sprints to build momentum and cut down on “runway” time needed for multiple projectsProgress over perfection, or not letting a lack of perfection stop you from launching or sending things outWhen and what to outsource and that just because you can do something, doesn’t mean you need to be doing it either at all or you need to be the one doing it in your business or at home Have a question for Mia and Megan?Go to plansimplemeals.com/ask. You will get prompted to record your question and we’ll try to answer it. Or just email your question to [email protected] Flatt is a Mama CEO, a business growth strategist, and a planning pro. She’s been working with clients for years to create strategic growth plans in their business that allow them to scale while still being present for the important moments in their families’ lives. She shows Mama CEOs with big vision and great ideas how to get those big CEO ideas into a day-by-day plan where they actually happen. LINKSMeganflatt.comMegan’s Weekly Workflow&nbsp;Doable Changes from this...

It is almost the time of year where there are sweets at every turn.I start getting asked at Halloween, how I do it… How do I walk into a party and see a plate of brownies and not want it?The truth is that what I feel like on the other side of gluten and dairy is not worth it! Sugar is a bit trickier. My body does not really do that well after a plate of gluten-free, dairy free cookies whose first ingredient is sugar, but that can be a harder boundary on some days.I find hormones, tiredness and stress are all reasons I mindlessly indulge.The cool thing is that just by knowing that, I can make more informed choices.Are there times when I devour an amazing sugary treat? You bet!If I did it everyday, would I be able to ever say no? Would I be the same person as the person who eats less sugar in her lifetime at age 75. I don’t think so.Sugar is more addicting that cocaine.According to the American Heart Association, the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day (37.5 grams or 9 teaspoons)Women: 100 calories per day(25 grams or 6 teaspoons)In the grande pumpkin spice latte on trend now at everyone’s favorite coffee shop there are 49g of sugar, or to 12.25 tsp.So, yes, if I am treating myself for wellness instead of sickness, I need to make sure I don’t get addicted to sugar, and the best way I know to do that is to make healthy sweet treats, because I do not feel so hot when I feel deprived!Please do not take on the whole list at once. Choose one, play with it, and then move onto the next one.We love thinking through changes as “Weekly Wellness Experiments.” Each Sunday, choose what you will work on for the week, make a plan for how to weave it into your schedule, then play.Make a sweet treat or two every Sunday, so you have something to grab all week long.Make a family commitment to avoid all boxed sweet treats for a week.Make a healthy sweet treat for your next potluck.Bake or blend with your kids.Commit to a smoothie bowl whenever you are craving ice cream, and a smoothie when you find the chocolate desire is so powerful.Find a brand in your health market that fits the gluten-free, vegan low sugar model. Know it is there if you need it.Create a monthly system for buying nuts, seeds, superfoods and flours needed for sweet treats.&nbsp;&nbsp;&nbsp;

“The busier you are, the more intentional you must be.”&nbsp;― Michael HyattSo often we are on the move. It feels like we never stop, but at the end of the day, we don’t feel like anything has been accomplished. In fact we feel like an utter failure because of our inability to check anything off our list.When asked how our day was, we say, “busy,” but instantly feel like an imposter. After all, if we were really that busy, we’d feel accomplished, right?Not necessarily.I don’t know about you, but I have spent whole days on my computer, but at the end of the day my inbox still has 1000 emails, and I know more about my friends on Facebook than they know about the Planner I just created because I got lost in my feed and forgot to post! I have spent whole days cleaning the house only to feel like the basement is a small store filled to capacity. I have spent whole days driving kids everywhere but feeling like I got nowhere.But there are some planning tricks that I have found really helpful, and some of them might be just the little tweaks you need today to feel less busy and more accomplished.Know how you want to feel. Busy is a feeling. I have had days that I have decided I want to feel calm, present or even abundant that don’t look that different than a busy day, but they feel different. It is because I go through my day with a different outlook, or I tweak little things — sitting for lunch, shutting off my phone at my daughter’s dance class, listening to great music while cooking, standing and stretching for 3 minutes for every 40 minutes I work.Block out every minute of your day. Many of us dream of times we get to be alone, with no one who needs us, no one whining or pulling at our shirt. We yearn for some downtime to just put up our feet. When we can, we leave some spaces in our days, but it never seems to work hou. It goes soemthing like this: you leave some space on a Tuesday afternoon because last Wednesday you were dreaming of a nap, or maybe some extra time to walk to the store instead of driving. You looked at Tuesday, saw it was wide open, and you knew you could wait. Then on Monday, your daughter’s best friend wants to come over. You say “Not today” because there is a dentist appointment, but Tuesday would work. You just gave up your free moment. Instead, choose a color that represents downtime or selfcare. Block out time in your digital calendar or actually draw a rectangle around the time in your paper calendar. That way, all kinds of time are accounted for—including down time—not just “busy” time.You can only be in one place at one time, so decide to be there. Have you ever truly sunk into a moment where time almost feels as though it is standing still? Maybe you are watching your kid do something spectacular, or you see something so beautiful in nature. These are moments when nothing else matters. What would happen if you just observed your daughter dancing instead of sitting in class writing your grocery list? What would happen if you told your son that you will help him in one hour and until then you focus with out distraction on writing the email that you have been avoiding? What if there were no phones at the dinner table? Presence is powerful. You can get a ton done in a power hour, but if you are focused on one thing it will never feel busy.Define your 3 big rocks. Your big rocks are three things that move you towards your big goals. Compare them to busy activities: things like doctors appointments, client work, driving kids to school, things you will do because you have to. Picture this visual: a glass vase with three piles next to it — 3 big rock, a pile of pebbles and a pile of sand. When the sand goes in first, then the pebbles, it fills the vase and there is no space for the 3 big rocks. When the 3 big rocks go in first, then the pebbles, then the...

Could you discuss the difference between the feeling of overwhelm of taking on too much versus just being lazy and needing to get up and get stuff done?On this episode of the Plan Simple Meals Podcast, I’m back with my friend Megan Flatt for Well Planned, the series where we answer your questions about planning. Megan is a business coach who focuses on business growth strategies for female entrepreneurs — specifically mama entrepreneurs—women who are running thriving businesses while still maintaining the “home fire” so to speak. She Post-it notes and planning as much as I do. Today we have a question from Maggie, a mom of four small kids who has one side business with her husband and is trying to start another one. She asks about the difference between overwhelm and taking on too much versus just feeling lazy about getting stuff done.First we want to take out the idea of being lazy. As a mom you are taking care of people, that’s not lazy. Megan reframed the issue as: Is this a situation where I need to get my act together and put a plan in place and take action—or am I overwhelmed because I just have too much going on? So often we tell ourselves we need to be better at time management or be more productive, but really we just literally have too many things happening. We dive into getting clearer on what you feel and why, plus tools for dealing with the feeling that you just can’t get stuff done. We talk about: Checking in with your body and trusting your intuitionKnowing your stress or overwhelm triggersThe power of doing a brain dump, but not making it your to do listGetting really clear on the end goal so we know why we’re pushing to do something—and how this helps us take down time (which by the way doesn’t mean you are being lazy!) How to use Post-it notes to stay focused on our end goal (or as Megan likes to say, Do less better)Checking in on basic self-care like sleep, food, hydration Not letting overwhelm be a habitHave a question for Mia and Megan?Go to plansimplemeals.com/ask. You will get prompted to record your question and we’ll try to answer it. Megan Flatt is a Mama CEO and a business growth strategist. She’s been working with clients for years to create strategic growth plans in their business that allow them to scale while still being present for the important moments in their families’ lives. She shows Mama CEOs with big vision and great ideas how to get those big CEO ideas into a day-by-day plan where they actually happen. LINKSMeganflatt.comJess RyanDoable Changes from this episode:KNOW YOUR STRESS TRIGGERS. Look back on the last few times you felt stressed or overwhelmed. (Do this at a time when you are not in the thick of feeling that way.) What really caused you to feel that way? Were you over tired? Had you skipped lunch or had too much coffee? Were you afraid you were forgetting something? Was your to do list too long? Had you been bombarded with needs as soon as you walked in the door? Was a messy space causing you stress? Knowing what causes you stress helps you find the tools to defuse it. Megan gets stressed when she...

Remember that every single green drink you create is an investment in your quality of life — now and always. ~Kris Carr, Crazy Sexy JuiceIt is no secret that I LOVE smoothies!Here is the deal. I do not love to cook by nature. I have figured out how to find joy in the kitchen because I love to feel good, and I discovered that what I eat can make me feel great or pretty bad. The think about smoothies is they are a fast and yummy way to get my fruits and veggies, super foods, and hydration.I use smoothies to start the day off well, during the 3pm slump instead of coffee or a cookie, and before going out.Because the food is blended, I feel it differently, and it is so much easier to digest!Smoothies are a great tool for a family trying to live a healthy and vibrant life. I want to make sure you have the resources you need to make this change in your life.In order to make this a lifestyle change, my suggestion is just to focus on this one thing for a week. Commit to a smoothie lifestyle, plan for it, prep for it, and have fun fitting smoothies into you days in different ways.At the end of a week, you will have some new smoothie practices, and hopefully feel great!Here are some things you might consider:Look up some great recipes. There are recipes in the FREE SMOOTHIE PLANNING PACKET, and our friends at Simple Green Smoothies have some great ideas.Designate a day of the week where smoothies will be the family snack.Designate a day of the week where you will send a smoothie to school.Create your own morning green smoothie practice.Build your pantry with smoothie ingredients.Build your freezer with smoothie ingredients.Find a friend and swop smoothies throughout the week. Accountability is a great thing when trying to create a new habit!Buy straws, to-go cups, ball jars or thermoses to make drinking smoothies more portable or fun.Find a protein powder you love. Remember to make sure it is whole food vs. isolated protein. I love Juice Plus Complete.Get a high-speed blender. Here is a link for a refurbished 5200 with free shipping… which is what I recommend.Don’t have the funds for a high-speed blender? Create a Vitamix plan. Can you set money aside each month? Is there someone (or a group of people) who always get you gifts you don’t use… can they help?Come share what you create and ask Qs on Instagram! Use the hashtag #plansimplemeals so we can see you, or just come join the smoothie conversation wherever you see a smoothie image!Here are the links I shared in this episode…Join me in Faster Way to Fat Loss with Amanda Tress. You can sign up here or shoot me an email with questions.Get your Vitamix here.Learn more about Juice Plus here, and if you have any questions, shoot us an email.Jen Hansard’s EpisodeEva Rawposa’s Episode

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jennifer Bronsnick, a mom coach and human design specialist. Not sure what human design is? I didn’t know either, but it’s pretty amazing.We actually start by Jennifer explaining human design. She says it’s pretty straightforward: “How can you get out of your head and tune into your intuition and tap into your gut, that inner knowing, that inner voice so that your life path unfolds just how it should be.” Human design is a tool that helps you find out what you’re here to do, what your life purpose is. And helps you make decisions that are in alignment with your soul rather than doing what we think we are supposed to do. She talks about the different types within human design. In the links below you can see how to get your chart read to figure out your type. Jennifer talks about how running charts for family members provides insight into family dynamics and how people work together.We talk about: Sleep to help prevent burnout and how different Human Design types need different sleepKnowing your own early burnout cuesUnderstanding our own nutritional needs, based on bio-individuality or listening to yourown body and what works for youMindfulness as a tool, including EFT (tapping), meditation, and guided self-hypnosisThe option of saying noA reminder that you are enough: “You are not alone, you’re doing a good job, you are strong and you are enough”BIOJennifer Bronsnick, MSW, LCSW is passionate about supporting individuals to heal from burnout and families to be resilient. As a mother of three daughters under 9 and a survivor of postpartum depression and anxiety, Jennifer knows exactly how challenging life can be. She also knows that there is hope for all of us and with accurate information, support and inspiration that everyone has the capacity to thrive.Jennifer’s years of clinical experience as a social worker, her training in Mindfulness, Human Design, EFT and other healing modalities gives her the unique ability to guide individuals on their path to health and wellness. You can also learn more about Jennifer at www.themindfulfamily.com.LINKShttp://www.themindfulfamily.com/Thriving Mama SocietyJen’s blog on panic attackswww.mybodygraph.comAndrew Johnson relaxBrad Yates on tappingThe Tapping Solution by Nick Ortner&nbsp;The FLOW Planner<p...

It’s another part of our Well Planned series on the Plan Simple Podcast. I’m talking again my friend Megan Flatt, a business coach to Mama CEOs and pro at planning. We’re taking on a question from the audience today. Angela is getting back into her business and blog and feeling really overwhelmed — and like she needs to be making some money. Megan and I agree that getting all your ideas out on paper helps when you’re facing overwhelm. Once it’s down on paper, you stop worrying about the things you might forget. Plus you can start to make sense of things—figure out what has to happen now (hint: It’s not everything), what you can hold off on, delegate, or let go of all together. We dive into getting past overwhelm, dealing with breaking back in after a break, and both practical and mindset approaches to the money piece. We talk about: Writing down the stories in your head and seeing if they are even trueUsing a brain dump to get out all your ideas and a 90-day plan to make sense themStarting with the results you want The importance of grounding yourself so that you can listen to your intuitionMaking the right next decision instead of getting paralyzed by all the stepsDoubling down on what works&nbsp;LINKSmeganflatt.complansimplemeals.com/well-planned-in-90-days-cycles-with-megan-flatt/Questions for Mia and Megan?Go to plansimplemeals.com/ask. Click the play button and record your question.Or email [email protected] Changes from this episode:KNOW THE RESULTS YOU WANT. Before you take the next step or even create a plan, think about what results you want. If you know where you are headed, you can make better decisions about how you choose to spend time, money, and other resources. So right now, get clear on your results. MAKE THE RIGHT NEXT MOVE. Are paralyzed by all the things you could do or feel like you should do, or by all the steps to get to your goal? Make one decision. What is the one next thing you need to do? Decide that and do it today. Then repeat. LISTEN TO YOURSELF. Most of the time, even when you are overwhelmed or feeling really uncertain, you know what you want and need to do. We offer a few of ways listen to yourself. Try getting really quiet. This might mean meditating or going for a walk or doing a big braindump and then covering it up so you can breathe into the space in your head. Listen to what your intuition tells you. Say what you are going to do and notice how your body feels—do you tense up or light up? That’s a clue. Or literally listen to yourself. Megan suggests talking to a good friend, one who can listen without advising, because sometimes just hearing yourself say an idea aloud gives you clarity. Pick one of these tools and try listening to yourself the next time you feel overwhelmed. &nbsp;

“The true secret of happiness lies in the taking a genuine interest in all the details of daily life.” – François de La Rochefoucauld&nbsp;The goal for any kid’s lunch is to keep it easy to eat and full of nutritious food that helps them be present and productive during school day. I find the simpler and more repetitive lunch is, the more successful my kids feel in general.For children, lunch is a time to learn how to eat a meal away from parents. For smaller children, this starts with simple things like understanding the order in which to eat different foods, and how to open containers. For older children, this is about how to feel awesome about their homemade meal when others may be eating highly-processed foods.Time management is an important skill that can be learned through the school lunch process. Lunch is an opportunity to be social and schools generally don’t give it enough time, so navigating how to sit and get to eating and chewing is big! The more you can preview and talk through lunch at home, the more comfortable your kids will become. And do remember it is a learning process. Don’t punish uneaten lunches. Use them as an opportunity to understand what is going on and empower your child to do it differently next time, or for you to pack it differently. (Uneaten lunches do make a good snack.)Not all food tastes good packed in lunch. There are many healthy foods that don’t keep well when packed at 8 am, and by afternoon, they either look or taste awful. We’re going to consider all that as we go through the formulas and hopefully you’ll get a lot of strategies for different fruits and vegetables that stay fresh until lunch.I do want to &nbsp;mention the importance of packing kids’ lunches if they are away for school each day. Very often, I fear, parents work so hard on the other meals throughout the day that lunch is a time to “let ourselves off the hook.” I don’t want to make anyone feel guilty if that is what they choose because I empathize with busy parents. I know that we are all doing the best we can. It is a privilege to be able to pack lunch when there are many families who need to elect to get free lunch. I challenge you to scrutinize the lunch menu at your child’s school and question if it’s the best choice for a healthy life. Maybe ask yourself: Does every meal have gluten? Does every meal have dairy? Is every meal highly processed? Does every meal have high sugar? Which meals are a little bit better? If you’re trying not to pack every lunch, are there certain days that make more sense than other days? If it’s a school where there is a choice, how can you empower your kids to choose the best things for themselves? That’s huge, as soon enough kids grow up, and move out of the house and become adults. They will have to live in the world independently and make their own decisions about food. How can you start influencing them now so that they will be prepared with valuable knowledge when that time comes?For younger kids, take into consideration that lunchtime at school can sometimes be stressful. Beyond food, other factors make lunchtime unique, like sitting at tables, socializing with other children, and eating without adult supervision. Depending on what the school’s set up is, lunchtime can be overwhelming, and occasionally opening up a lunchbox in front of friends can make a child feel vulnerable. Maybe their neighbors are eating differently or making different choices. It just opens up all sorts of things for kids. Empower your kids ahead of time so that lunch feels successful and they are confident around their peers, even at a young age. You can do that by explaining what’s in the lunchbox, and by sticking to that idea of rhythm.Now let’s make school lunch feel more doable. What can you plan for this weekend and next week that will help you make...

Trust your gut and find joy.&nbsp; &nbsp;– Dr. Sarah Byrne On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Dr. Sarah Byrne, a Board Certified Family Medicine physician and the co-owner of Root Family Medicine, primary care, a holistic primary care practice. I love the way she thinks about wellness and healing. We talk about the things you can do at home and for yourself to improve your health and wellness, things like self-care, knowing your body and the power of your intuition. I asked Sarah for her top three self-care tips and she said the importance of having time to yourself without guilt about doing “nothing”; strengthening your body with slow, but powerful, herbal medicine, and doing things in a fun way instead of avoiding the things you feel like you “should” do.We talk about: The importance of self-care to wellnessHer approach to how what we eats affects our health, especially gluten and dairyHow to gather what you need different kinds of doctors and then make a decisionChecking in on your energy and stress levelsWays to destress, like a ritual herbal tea and better sleepMaking the things you have to do (paperwork, driving kids from place to place) more enjoyableDr. Sarah Byrne is a Board Certified Family Medicine physician. Sarah chose to practice Family Medicine because she feels it allows her to build a strong doctor-patient relationship, care for people throughout their lives, and encourage diverse approaches to healing. Throughout medical school, in addition to her required medical school training, Sarah pursued an independent path in Integrative Medicine; prior to medical school, Sarah tried her hand at photography, writing, and teaching; all of these experiences contributed to her valuing a creative and open approach to the practice of medicine. She is the co-owner of Root Family Medicine, primary care, a holistic primary care practice. LINKSSarah’s YouTube channelHomestead FredHealthy at HomeAnyone who wants to Join me for my next round of FasterWay, check it out here. Then email me and tell me you are doing it. I have a special gift for anyone who joins me! Super excited to have some friends in the next round!!!!Doable Changes from this episode:MAKE TIME FOR YOU. This is a really simple doable change that feels daunting to many of us. So try this: pick half an hour this week to do your own thing. Do something fun or something relaxing that’s just for you—even if it looks like doing nothing. BRING JOY TO A WELLNESS ACTIVITY. If you hate drinking water or exercising, how can you make it more joyful? Maybe you make tasty spa water or get a fun water bottle. Maybe you make your work out space more enjoyable or try a new activity. How can you turn a “should” into something that brings more joy? UPGRADE YOUR MUST DOS. As much as we upgrade our lives, there will...

Our lives are not compartmentalized so the support we get can’t be either. – Megan Flatt On this episode of the Plan Simple Meals Podcast, I’m really excited because we’re starting a new series that we’re calling “Well Planned.” I have my friend Megan Flatt, an expert planner and business coach to Mama CEOs here with me for this 10 week series. We have similar planning ideas, but I tend to focus more on food and lifestyle, while Megan tends to focus more on business. What I’ve found is that no matter what issue you are dealing with, you usually need a holistic approach, so we’re bringing our perspectives together. This week we talk about 90 day cycles or seasons and why 90 days is the ideal amount of time for a plan.We talk about: The importance of recognizing the different seasons, big transitions, and energy shifts in our lives and how 90 day cycles honors thoseUsing 90 day planning to focus now — and set goals for laterThe refreshing idea that you can start a new 90 days anytime—and your 90 day cycles can even overlap some (in a way that feels helpful, not overwhelming)The difference between dreams and goals and projectsStarting with how you want to feel and then aligning what you do with thatDoing a braindump and then organizing all the idea about things you want to doBIOMegan Flatt is a Mama CEO and a business growth strategist. She’s been working with clients for years to create strategic growth plans in their business that allow them to scale while still being present for the important moments in their families’ lives. She shows Mama CEOs with big vision and great ideas how to get those big CEO ideas into a day-by-day plan where they actually happen. LINKSMeganFlatt.comSpinning Plates with Megan Flatt on the Plan Simple PodcastQuestions for Mia and Megan? Go to plansimplemeals.com/ask. Click the play button and record your question. Or email [email protected]. Doable Changes from this episode:DO A BRAIN DUMP. Megan and I both agree in the magic of getting things down on paper. If you are feeling overwhelmed or ready to create a plan, start with a brain dump of all the things you want/need to do. You can write each one on a separate Post-it note, do this on the Master List pages in your FLOW planner or just do it on paper. Once it’s all down, you can start to see which ideas are for now and which can wait for another 90 day cycle TURN A GOAL INTO A PROJECT. Goals are big and overarching and sometimes we get stuck because we put a goal onto our To Do list. Try turning a goal into a project and then breaking it down into action steps. For example, maybe you want to break out of overwhelm or feel more spacious. One project to help you get there is to clean out the basement. Then you can break that down into action steps or tasks: Schedule one day a week to work on...

“I used to blame everyone else for my stress. Then I took responsibility. I now know, I can not only create stress in my life, I can also create balance.” – MiaIn this world where busy is a badge of honor and FOMO (fear of missing out) is so real, I wanted to dive into a topic that comes up for a lot of us in the transition from summer to fall — stress.It is hard to avoid with pressures at work, home and school. It is easy to let stress take over our body and minds. But I have also found whether or not I “feel stressed” &nbsp;is more of a choice than I once thought.Here are 10 behaviors that have helped me eliminate stress in my very full life — most of the time!Say No. I do not have to volunteer for everything at school even though I am constantly told I should. I don’t have to say yes to a moms night out even though I really want to go. I don’t have to say yes to a second (or third) soccer league. I don’t even have to say yes to the travel team. I don’t have to say yes to a work project that will keep me up late at night. The things that really need to get done, will get done—but there is a lot that doesn't have to get done at all (or at least not by me—or you).Take care of yourself first. Right now, every morning when I wake up, I go on a walk, write 3 pages and meditate for 5 minutes. It takes a tiny fraction of my day. On days when I forget, (because I sometimes I do), I feel the difference. I have had other seasons when I am focused on my sleep, my food or my relationships. Here are some things I have played with:Green smoothiesWater with lemonStretchingReading a bookMaking my lunchOil pullingDry brushingFood supplementsA shower!Brushing teethBlow drying hairSalt scrubJournalingHugging a childPrepping foodJumping ropeHula hoopingPlanning my dayEmailing a friendFinding a new recipeShopping aloneYogaOrganizing a drawerWarm teaWaking up early to be aloneGreen juice. &nbsp;I love Nina Manolson’s Teaching of 10-10-10 — which is simply to spend 10 minutes 3 times a day to take care of yourself.Notice if certain foods make you feel more on edge. Hello, gluten and dairy! Literally these foods made me sick. I’ve been gluten- and dairy-free for years now, and it’s made a difference. Still, I definitely indulge from time to time in not so healthy gluten-free stuff. This summer it was potato chips—and they made me stressed. What foods put you on edge? Maybe gluten or dairy don’t make you feel great either. Or maybe it’s sugar or coffee … start noticing. A simple food diary might help you pair emotions with food. We are all different, so this is your...

“Through Celiac and various food allergies, I have actually gotten to know and trust my body, and so has my daughter — for that I will always be grateful.” ­– MiaToday, I am talking allergies, because the truth is, life is not always easy with food restrictions — specially at this time year that is filled with transitions and new situations.In our house we have Celiac (no gluten), dairy allergies, a red dye allergy, a beef allergy, and a gelatin allergy. It was pretty overwhelming when we started out 8 years ago, but navigating food has gotten easier and easier, and many days feels like a blessing.Today on the podcast, I share my best 7 tips for navigating a food allergy or sensitivity, and then I get my 12-year old daughter on to share her wisdom.We talk about:what to pack in school luncheshow to speak up for yourselfeducating family membersgetting kids to feel good about themselves and their foodthe best parts of not being able to have gluten and dairywhat it is like to eat outwhy family dinner rocksDoable Changes from this episode:Make an allergy cheat sheet. Make a one-page sheet that you can post on your fridge, give to family, and share with teachers. The top of the sheet explains what your child cannot have, and a brief explanation of what that means. The bottom of the page lists some things they can have and love. The bottom section might change a bit for the school version. Be as specific as possible.Spend a week talking about how you feel. How do you feel after a great meal? How did you feel that time you got “glutened” or you saw a friend have an allergic reaction? Show your kids that it is important to talk about these things — both the food and the emotions. Invite them to talk too.Make lunch enjoyable. It is tough when you cannot eat what your friends eat, or is it? This is sometimes a story we can tell ourselves and pass onto our kids, but we can change it. Make sure lunch is enjoyable. Do you have containers that make it easy to eat in 20 minutes? Does the food still taste good at lunch? Do you have the occasional treat to stick in? Does your child feel safe where he/she is eating? Lunch is hard for every child. How can you use it as a tool to make your child feel even better about their allergy? Add a love note — it does not always have to be about the food!

Most of us were not taught how to have a relationship to money … We’re learning it as adults. It needs to be done in baby steps. There’s lots of learning curves. We need to be loving, gentle and compassionate around it.&nbsp;&nbsp;– Bari Tessler On this episode of the Plan Simple Meals Podcast, I’m so excited on many levels to talk with Bari Tessler about money and mindset. Her approach to money is really similar to the way I approach food and health. Bari trained as a psychotherapist and brings that framework to her money methodology. We talk about bringug attention and awareness and compassion to all the big areas of life that are challenging or that we have shame around—including our relationship to money. I love that she does so much work with healing to start our money work. She recognizes that most of us are never taught to have a relationship with money or how to have conversations about money. As we learn these things as adults, we need to baby steps and accept the learning curve. And we need to be loving, gentle and compassionate to ourselves around money and this learning process. We talk about: The first step to change being awareness, getting curious, gathering data, whether it’s money or food or some other change we need to make, and how to use a body check in to gain awareness as an antidote to money shame. Tapping into our personal money story—what we got from our parents, from religion, from other aspects of our livesStaying with big emotions so that we can work through them (because they will keep coming up)Focusing on your values as you do money work and even aligning your bookkeeping with your values + the dance couples do to align their values and spending patternsCreating a money map that includes basic needs, comfortable lifestyle, ultimate or &nbsp;needs, wants, desires The concept of a money date and how to make them enjoyableBIOBari Tessler Linden, M.A., is a Financial Therapist, Mentor Coach and Mama-preneur. She has guided thousands of people to new, empowered, and refreshingly honest relationships with money through her nurturing, body-centered approach. Her methodology weaves together personal, couple, and creative entrepreneurial money teachings into one complete tapestry. She is the founder of The Art of Money: a global, year-long money school, which integrates Money Healing, Money Practices and Money Maps. Her work has been featured on Oprah.com, Inc.com, the Huffington Post, US News &amp; World Report, Reuters Money, The Fiscal Times, USA Today, The Cut, Girlboss, Nerd Wallet, The Simple Dollar, REDBOOK Magazine and Experience Life Magazine. Bari is also the author of The Art of Money: A Life-Changing Guide to Financial Happiness, published by Parallax Press. LINKSBariTessler.comThe Art of MoneyThe Four Phases of Money with Your Honey&nbsp;Doable Changes from this episode:DO A BODY CHECK IN. Check in on a few levels. On a physical level, what are you noticing? On a sensation level, what are you noticing? On an emotional level,...

Good enough can really be the enemy of happiness. – Tanya Wheeless On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Tanya Wheeless, the founder and CEO of HappyGrace about happiness. Tanya tells about excelling in law school and in her law career, applying for a CEO position at age 27 and getting it, and pushing herself to new heights and loving it … until it didn’t feel good. She shares how she found herself crying every day and realizing something needed to change. So she made that change and now helps other women find their way to happiness. Her top piece of advice when you realize that things could be better: give yourself a break. If you are used to pushing yourself to the next place you want to be, switch gears—don’t get aggressive about getting happy. To be different you have to do different. We talk about: Letting go of things you can’t controlThe magic of 90 daysTanya’s GLOW Method (Gratitude, Letting go, Owning it, With love)Fresh prompts for gratitude, like what went wrong today that turned out okay?Creating a gratitude practice at dinnerFinding quiet time every dayHow dreaming more opens things upBIOTanya Wheeless is the Founder and CEO of Happy Grace, a company whose products give women a simple daily system to keep their souls healthy, happy and refreshed. A passionate speaker, writer and entrepreneur, Tanya’s mission is simple: help every woman become the woman of her dreams by applying the ancient wisdom and cutting-edge research that changed her own life.LINKSTanya’s workbooksText “Happy Now” to 33222 to get daily motivationDoable Changes from this episode:PRACTICE GRATITUDE DAILY. There are lots of ways to do this, and none of them have to take a lot of time. You can say a prayer, write in a journal, add things you are grateful for to an app. You can even integrate your gratitude practice into something else you already do—like sharing gratitude part of family dinner. FIND QUIET TIME EVERY DAY. Every day take 10–15 minutes for yourself where you can just be in silence and breathe. You can meditate or just be quiet. That might mean getting up 15 minutes before your family to have your quiet time or sitting alone in your car for 10 minutes when you get home before you go in. Just give yourself that time. MAKE SPACE TO DREAM. Let yourself dream about what life could be like. Own what you want, even if you can’t imagine how you could get there. Simply owning your dreams starts to create space. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it....

Enjoy your child. All of your worry does not help that much. &nbsp;– Michael Thompson On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Michael Thompson, a psychologist specializing in children and families. He’s the author of Best Friends/Worst Enemies: Understanding the Social Lives of Children, Raising Cain: Protecting the Emotional Life of Boys, and Speaking of Boys: Answers to the Most-Asked Questions about Raising Sons among others. We start out talking about the importance of family dinner and about how we talk at dinner matters. Family dinner is a safe space for kids to talk about what is happening during their day. As parents we hear about things and want to fix them, but that’s not necessarily what our kids want or need. One point that Michael made that struck me was, “The parental point of view is not the kid point of view.” Our conversation moved into the differences between boys and girls. Michael started by saying, “We’re all human beings and we all have feelings and our feelings can get hurt and we have yearnings and longings to be cared for and respected.” The difference is often how boys and girls play and display their feelings.We talk about: The need for friends, but not needing a BFF at all timesAn important question to ask when you intervene in a child’s friendship: “Would I have wanted my father or mother to do this to me?”When parents become bully groups isolating a particular kidThe school environment not working for boys and the importance of schools and parents holding boys accountableRaising feminist sons vs. raising boys who aren’t jerksWhy not to go to all your kid’s games or eventsMichael G. Thompson, Ph.D. is a consultant, author and psychologist specializing in children and families. He is the supervising psychologist for the Belmont Hill School and has worked in more than seven hundred schools across the United States, as well as in international schools in Central America, Europe, Africa and Asia.LINKSBest Friends/Worst Enemies: Understanding the Social Lives of ChildrenRaising Cain: Protecting the Emotional Life of BoysSpeaking of Boys: Answers to the Most-Asked Questions about Raising SonsIt’s a Boy: Your Son’s Development from Birth to Age 18The Curse of the Good Girl by Rachel SimmonsDoable Changes from this episode:JUST LISTEN. Try just listening to your kids at family dinner or in the car or wherever you tend to talk. Notice your own desire to “fix” things, but don’t. Instead of asking what went wrong or focusing in on a situation you find troubling, ask What went well today? Or a more open question. LET KIDS BE KIDS. When behavior is

I wanted to get back to something that meant something to me. And cooking and feeding and nurturing always meant a lot to me. &nbsp;– Melissa Lanz On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Melissa Lanz, the founder CEO of The Fresh 20 meal planning service and a business coach. Her business started as a one-off favor to a friend, another busy corporate working mom, who felt like she needed a meal plan to eat right. And the catalyst for change was when her husband said, “We need to talk.” She realized she realized she didn’t do the things she loved anymore, she wasn’t present for her two little kids, and she wasn’t spending time with her family. Things needed to change. She talks about how she decided on her business and got it started.It was a big risk, going from making 6 figures to 0, but Melissa was in so much pain she says it didn’t really feel like a risk. Do you need to hear this today? “People live in a lot of pain and don’t want to change their situation because they feel that it’s too risky. They don’t realize that the other side of that risk is a rescue for their happiness, for their health.” We talk about: $50 weekends as a tool for saving money and helping with transitions when finance changeHow getting creative about family time and going out on the cheap can lead to things that fuel and enhance your lifeHaving a plan that lets you buy healthy foods even on a budget, save time, cuts waste—and lets you get your kids involved with grocery shopping without ending up with lots of junk in your cartFinding the spot where you can slow down in the weekCreating a food rhythm can relationships with your kids, your spouse, your friendsMaking soup to cope with fearBIOMelissa Lanz is a former internet marketing executive who quit her day job to promote good eating habits in the midst of a national health crisis. As founder of The Fresh 20, Melissa strives to bring fresh food back to the household table and reduce the amount of processed ingredients being used. During the fall of 2009, Melissa dedicated her efforts to creating this tool for busy families and singles stuck in a takeout rut. To further her goal to be a part of The Food Revolution, she wrote The Fresh 20 Cookbook (Harper Collins 2013) and also promotes education in nutrition and healthy cooking through speaking, locally in Southern California and throughout the country.LINKSThe Fresh 20Doable Changes from this episode:PLAN A $50 WEEKEND. Put your credit card away and take $50 cash with you. That’s it for the weekend. Get creative—have a potluck instead of going out to dinner. Go to the park with your kids. Find free entertainment in your area. Notice what feels hard about this change—and then try again. What happens as you get more used to living this way?USE A MEAL PLAN. Make a meal plan for the week. Use The Fresh 20 or come up with your own. Focus on real foods, but don’t be afraid to have overlap—the chicken you make on Sunday can go into your salad on Tuesday, the big pot of beans you cook can go into burritos one night and offered in rice bowls another. Having a meal plan makes this kind of overlap and batching. TAKE YOUR KIDS GROCERY SHOPPING. I know a lot of women who don’t want to take kids grocery shopping because it takes too...

Remember when you stand up and declare that you’re making health a priority, you allow those around you to do the same. It really is an opportunity for us to ignite health into the world. -&nbsp;Dr. Mindy PelzOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Dr. Mindy Pelz, a chiropractor and founder of one of the largest natural wellness clinics in the San Francisco Bay Area. She’s the author of&nbsp;The Reset Factor&nbsp;and founder of the Resetter Tribe. Her interest in the power of food stems from getting diagnosed with Chronic Fatigue Syndrome in college and healing herself with diet changes.We talked about the ketogenic diet, which you may have been hearing about. I had some misconceptions about that Dr. Mindy cleared up. She describes it like this: Keep your carbohydrates low, down, under 50 grams and keep your protein under 50 grams. Really what you rely on is more fat. When you cut back on carbs and bring in more fats like avocados, nut butters, and butter, it forces the liver to secrete more ketones. Your brain thrives on this, you are less hungry, and your mind gets really clear.The other part of the ketogenic diet is fasting. When you go 13–15 hours without eating, you cells start to detox and repair themselves. For Dr. Mindy, that looks like stopping eating at 8 PM, having coffee with a little butter in the morning and then not eating until about noon or 1. Coffee, water, and tea work here because they doesn’t raise your blood sugar.We talk about:Net carbs and how to figure out how much you are eating (including the hand tool Carb Manager)What fasting looks like for her and how she recommends you should startWhat her ketogenic meals actually look likeTraining your body to be a fat burner, not a sugar burnerTeaching your kids what nutrition looks likeRushing Woman’s Syndrome and learning to calm ourselves downReally believe in yourself. When it comes to health, don’t give your power away. &nbsp;– Dr. Mindy PelzBIODr. Mindy Pelz D.C, Founder of Reset Factor, is crazy passionate about helping families stay healthy. For the past 20 years, she has been in the health trenches with busy Silicon Valley families. Her focus is on giving families the tools to reset their body’s microbiome, detoxifying heavy metals, improving brain function, strengthening immunity, balancing hormones, and creating health plans that have all members of the family thriving.LINKShttps://drmindypelz.com/Resetter TribeCarb ManagerRushing Woman’s SyndromeDoable Changes from this episode:KNOW YOUR CARB INTAKE.&nbsp;Start by simply measuring your food and plugging it into&nbsp;Carb Manager. This doable change is about awareness. Just get used to measuring and tracking. Making adjustments can be your next...

“Wheat is ubiquitous in our culture. It is in our national song of pride – amber waves of grain. It is in the bible as both wheat and bread... It is in our food, makeup, lotions, Play-Doh, envelopes and stamps, in our compostable eating utensils, plates and cups, our artwork, holiday wreaths, and even out toilet paper (eeek!)” – Nadine GrzeskowiakOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Nadine Grzeskowiak. She’s the Gluten Free RN and the author of&nbsp;Dough Nation.&nbsp;She was diagnosed, by accident, 11 years ago with celiac disease and has been researching and educating other since then. Celiac disease is a world-wide issue, and celiacs is grossly underdiagnosed. And many people who have diabetes also have the genes that predispose you for Celiac disease. It’s a big problem.Should everyone be gluten free? People with Celiac disease should certainly, but what about everyone else? Given the number of people who do not realize they have Celiac disease and the fact that gluten causes inflammation in everyone, cutting out gluten can’t hurt. I always encourage people to try it and see how much better you feel.A lot of people think that going gluten free is too hard. Nadine and I agree that it really isn’t hard. &nbsp;You need to get back to whole, real foods. If that’s not how you’ve been eating, that can feel complicated, but in many ways it is simpler.We talk about:Getting over addictions to gluten, dairy, and sugar (and what gluten and dairy have in common)Focusing on what you can have—tons of fruits and veggies and protein—instead of trying to swap out gluten free sweets or breadHow to help your kids, since many people start on this road to help their child, by going through diet changes yourself first or doing it as a familyHow our tastebuds actually change as we shift how we eatThe importance of knowing where your food comes fromWhy fast meals aren’t the goal, but cooking real food doesn’t really take as long as we thinkFinding healthcare providers aligned with your health goalsBIONadine Grzwskowiak had been an RN in Oregon for 18 years, working in emergency departments and trauma centers throughout the state. In November 2006, she was finally diagnosed with celiac disease. By that time she thought she would be dead in six months or less. She was 40 years old. Nadine saw and worked with multiple doctors, and still could not figure out what was killing her.Within two weeks of being on a gluten-free diet, Nadine felt much better. By February 2007, she started RN On Call. In March 2007, Nadine became a gluten intolerance/celiac disease educator. Nadine can save more people with this information than she ever could have saved in the emergency department.LINKSFLOW365Gluten Free RNGluten Free RN podcastDough Nation<a href="mailto:[email protected]" rel="noopener noreferrer"...

“When we declare, we do. When we think, we dabble.” -Mia Moran&nbsp;If you are anything like me, you have a bookshelf of productivity books, a recycle bin of half used calendars and planners, an too many days where your bag is filled with ideas and reminders on sticky notes and envelopes. I know I’m not alone, because over the years of helping families plan healthier meals, I realized that while some people needed recipes or to learn how to cook (just like I had), most people really needed more time. I kept hearing it again and again. We just can’t get together for family dinner. I’m too busy for selfcare. I don’t have time to cook the meals I really want to eat. We are all busy. As entrepreneurs and loving parents, as passionate people who want to explore our interests and live healthy life, we struggle to find the time, make the time. I know because I keep searching for the ultimate planning method to make it all fit. Nothing is perfect, but I learned not to separate my healthy lifestyle goals, my family, and my spirituality and self-care from my work planning. Once I get it all on one page and look not for balance, but for FLOW between the different parts of my life, it starts to make sense. This isn’t a quick fix solution, nothing that really works is. Instead you focus breaking down your goals and continually flowing forward. And when you get off track, you have your system to come back into FLOW. I created the FLOW Planning method, because it was what I needed, and as I shared what I was doing, other moms got interested. I want you to keep moving toward the life you want toward a life where you reach your big business goals—and have time for family and health and spirituality too. So grab a notebook and a pen and the calendar on your phone. I’ll walk you through my process (and share my daily planning pages). At the end I will share the easiest way to put this process into action. &nbsp;What the FLOW Planning Method Is All AboutThe FLOW Planning Method is a mix between journaling and calendaring. It is a way to keep moving towards what you want, one season and one day at a time. It’s about knowing where to focus and making sure you aren’t spending too much time in any one part of your life. It’s about knowing what little things you can do in all areas of your life that will have a big impact. Here’s how it works.&nbsp;1. Commit to the 4 categories.The FLOW Planning Method is based around four categories: Food &amp; wellnessLifestyle &amp; familyOm (aka spirituality and self-care)Work. We usually commit to our work or parenting for a phase of our life, and ditch the rest (at least in our planning), but when you get really intentional in all 4 areas, magic starts to happen.&nbsp;2. Get everything out of your head and onto paper.We hold so much in our heads and it holds us back. Just the act of getting everything down on paper can greatly affect your productivity, your creativity, and decrease your stress level. In the FLOW Planning Method, we call this transfer from head to paper the master list. This process also shows you if you are out of flow and too focused on one part of your life so you can adjust.&nbsp;3. Trust your gut and plan for the next 90 days.Life changes, and while you may have big, long-term goals, it’s really productive to focus on just the next 90 days. So in this

We have to be really intentional about creating empty spaces to let our minds wander, breathe and be creative. &nbsp;– Christine Koh On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Christine Koh, a multimedia creative who has done so many things. She’s a co-founder of Boston Mamas, co-host of the podcast Edit Your Life, co-author of Minimalist Parenting, and co-creator of Brave New Worlds Designs, an advocacy focused t-shirt design company.We talk about all these amazing ideas and how she has time for them. I love her belief that we need empty space—either in time, or uncluttered scene, or a vast landscape—to kind of restore ourselves and let ourselves be creative. She talks about looking ahead and finding your “Goldilocks” level or the just right level of activities in given week and how she decides what to say no to.One of the tools she uses is getting of the hamster wheel of parenting shoulds. Christine encourages parents to remember that they are in charge of the situation and can carve out a life that works for their family. Sometimes that means learning to say no graciously, no excuse needed. We talk about: The benefits of not always being there for our kids eventsBack ups and having other people in charge of schedulingOld school poster boards and tech tools for planning and schedulingUsing an out of office responder to gain focused timeCreating your personal and professional villageCommitting to 10 minutes a day for yourselfBIOChristine Koh is a music and brain scientist turned multimedia creative. She spent a decade in academia. Christine was about to become a professor when she decided to hang up her academic spurs in favor of more flexible and independent ventures. Since leaving academia in 2006, Christine has forged a new career focused on creating content to help people live better, happier, and with elevated purpose and intention. She is the founder/editor of Boston Mamas, a pioneer in the hyperlocal lifestyle niche; co-host of the Edit Your Life Show, a podcast devoted to helping people edit their lives to make room for awesome; co-author of Minimalist Parenting, a book to help parents enjoy family life more by doing less; designer/co-owner of Brave New World Designs, a stylish, advocacy-oriented design collection; and creative Director at Women Online, a communications firm that specializes in using social media for good. Christine lives in the Boston area with her husband Jonathan and daughters Laurel and Violet.LINKShttp://www.christinekoh.com/On Instagram @bostonmamasBoston MamasMinimalist ParentEdit Your LifeWomen Online<a href="http://plansimplemeals.com/treat-your-calendar-seriously-with-morra-aarons-mele/"...

If you’re not feeling good in some way with the life that you designed, it’s time to step back to look and redesigning it.– Jackie Woodside On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jackie Woodside, an author, speaker, professional development trainer and coach with years of experience as a therapist. We start out talking about to-do lists. Jackie teaches to-do lists are a setup for failure. If you’re addicted to your to do list like a lot of people I know, that may sound crazy. But here’s the problem: the to-dos are never tied to a time when they will get done and so often we underestimate how long things will take.Jackie suggests taking 10–15 minutes to debrief and write down all the things you have to do that day. Then put it on your planner—when will you do it? This is where you realize you can’t actually do all of these things. The overwhelm and stress we feel comes from not being able to do all of the things we think we can/need to do. We talk about: Getting real about what you can actually do and saying no to things you can’t doNot making automatic default choices because it’s what everybody else is doingGetting super clear on your core values and scheduling your life based on all your core values (Jackie even color codes her schedule)Full life integration vs. work-life balanceDoing a “daily debrief” where you go back through your schedule and move anything that you didn’t complete to another time slot in the weekHow our belief that we don’t have enough time or money keep us stuck in not having time money—and how starting with possibility or yes opens things upCreating a transformational, strategic life design.BIOJackie Woodside, CPC, LICSW is a best-selling author, TEDx speaker, radio and television personality and seminar leader who is passionate about the expanding the edge of human potential. Jackie provides custom training programs, workshops and keynote speeches for businesses, government and non-profit organizations, spiritual centers and national organizations around the country.LINKSJackiewoodside.comOn Facebook: Jackie Woodside SpeakerAlso on Facebook: The Vibe Tribe with Jackie WoodsideCalming The ChaosMoney VibeTime for ChangeLife Design<a...

The microbiome is something that not only affects your immunity but it changes over time. It’s kind of like your fingerprint. – Jacqui BryanOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jacqui Bryan, a functional nutritionist, health coach, and whole health educator. Jacqui had worked in healthcare for years as a nurse and consultant, but after going through treatment for breast cancer, she decided she needed to educate herself and found others wanted to learn what she was learning. We dive into the microbiome, the trillions of bacteria on and in your body. If you’ve been hearing about gut health, that’s part of your microbiome. And these tiny living things affect how our body works. They affect our weight. They affect our immune systems. We’re still learning more about the microbiome all the time, and Jacqui has a lot to say about this topic.One of the best things we can do to nurture our microbiome is eat clean. That means lots of real, whole food, like nine to thirteen servings of fruits and vegetables daily—one apple, a cup of leafy vegetables ... Getting all these servings in and variety does so much to keep you healthyWe talk about: The effect stress has on the gut and why it is so important to reduce stressHow everything is connected in our bodies and healthThe problem of not unplugging and the stress that puts on usEating clean as a stress reducer, especially when it comes to sugarBuilding a health care team and recognizing that you are the expert on your own healthTreating root causes instead of using a Bandaid approach to health issuesBIOJacqui Bryan has been a Registered Nurse for over 20 years. She earned a Master’s of Science in Health Communication from Tufts University School of Medicine. Jacqui's personal experience with a devastating breast cancer diagnosis in 2003 spurred her to create educational programs on the connection between disease and unhealthy lifestyle choices. Jacqui is also a professional speaker and regular consultant on healthy lifestyle modification. As a health coach and educator, Jacqui combines years of medical experience with behavioral strategies to help her clients replace risky behaviors with ones that support a healthier [email protected] Changes from this episode:EAT A VARIETY OF FRUITS AND VEGGIES. If 9–13 servings of fruits and vegetables daily sounds daunting, start where you are and just upgrade that. Add one fruit or vegetable to every meal. Pick one you don’t usually eat or round out your rainbow. Make a game of getting a variety of colors each day. UNPLUG. Jacqui talks about the stress we have because we are never unplugged. Create an unplugged zone in your life. Maybe it’s the dinner table and all electronics are off. Silence them too, because even if you don’t check your phone, the little ping that a message came in keeps you from the unplugged space. BE AWARE OF SUGAR. Sugar is huge when it comes to microbiome health, and part of the problem is that people aren’t even aware how much sugar they consume. This week, notice where sugar is in your diet and how much. Think about drinks (including...

&nbsp;I could have the health that I was desiring. It was up to me. If I believed it, I could have it. And I didn’t have to do it alone.On this episode of the Plan Simple Podcast, I’m doing something a little different. I celebrated my birthday recently, which is a time of reflection for me, and I decided I wanted to share my story in a different way. Nine years ago, I was an exhausted, uninspired, fat, workaholic mom of three kids under five. I hit a wall and knew something had to change. I had no idea how profound the changes in my health, happiness, family, spirituality, and work would be. Today I’m focusing on three key lessons I’ve learned in the past nine years, and talking with two of the people that I’ve learned from and with too!These are the core lessons I’ve learned:Change starts with me, but I can’t do it alone. I have a lot to learn – and there are so many people who can help me. Accountability by friends can make a huge difference.I’m going to talk about all of these today because I think we all need these lessons, and even if we’ve learned them, we need reminders. (Myself very much included!)&nbsp;Believe in the Change You WantWhen you’re ready, you know it. And all you have to do is take the first step. I had no idea how I was going to change, all I knew was that I was ready to do whatever it was going to take to not be tired, not feel yucky, not feel like a bad mom, not have so much extra weight on my body …I met one of my mentors, Taylor Wells, the next day, and she gave me my “last diet.” She had me eat real food. Lots of fruits and veggies, nuts and seeds. But besides the food, Taylor taught me a bigger lesson: That I could believe that I could have the health that I was desiring. That was up to me. If I believed it, I could have it. Taylor shares these bits of wisdom:I believe that when you feel something in your heart and it resonates ... go with that. What you focus on, grows. Choose to focus on things that make you feel good. Stop arguing with your limitations. Tell me what you can do, what you love, what you want. Whether it’s creating a vision for yourself or starting a morning routine, start where you are, any way that you can. Just start.&nbsp;Mentors MatterAfter Taylor got me on my path, I got really excited about learning. I found so many teachers and mentors (you’ll find a lot of them in the links). Nina Manoloson taught me to cook. And she taught me the 10.10.10 Method. The idea that scheduling 10 minutes for something for you makes a huge difference.From there it was like a web of meeting people. One person led to another, and I found that what I needed kept showing up in my life when I needed it. I learned so much about food and family (and bringing the two together). As I explored the idea of bringing kids along for the ride, I found Kim John Payne and integrated a lot of his simplicity parenting ideas. I learned about blogging and organization and abundance. And just when I realized I was creating an expensive hobby, I found Marie Forleo and B-school and learned how to love marketing. She also taught me that everything is figureoutable. Through B-school, my circle continued to widen.&nbsp;Get an Accountability BuddyI eventually ended up doing a year-long program...

My definition of self love is being more committed to your happiness than to your suffering in every moment.&nbsp;– Nitika Chopra On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Nitika Chopra, a chronic illness advocate and self-love guru. She has battled psoriosis since she was 10 and psoriatic arthritis since she was 19. While that may sound grim, Nitika is a beacon of light with amazing energy and we talk about her journey from getting diagnosed to bringing this lightness.She talks about the really hard years when she was in school, so hard she just wanted it to end. And she talks about getting the message, “This isn’t about you” when she wasn’t 15. She’s still holding onto and living this message. On social media, life might look pretty good for Nitika, but she’ll be the first to tell you that she probably spent the first half of her day crying or journaling or meditating or talking to God f just to get in the right space to be able to thrive. We talk about: The challenge of getting a diagnosis so that you can learn how to feel better and move forwardThe power of acknowledging how you feel (even when your feelings are really dark)Knowing what you need so that you can get your needs metThe importance of making food, sleep, and emotions a priorityElimination diets, gut health, and knowing what doesn’t work for our bodiesFinding a doctor who really means your needsBIONitika Chopra is a talk show host, beauty &amp; lifestyle expert, self love guru, and chronic illness advocate. &nbsp;She was diagnosed with chronic disease over 26 years ago, and she’s come a long way. She was overwhelmed with pain, insecurity, confusion and battling depression and found self-care as a saving grace. She learned that she was more than her condition, developed compassion for her condition and herself, and her perspective shifted from extreme despair to a deep faith that there was a better way. She is more committed to her happiness than her suffering, and she shares her experience and joy with others. LINKSnitikchopra.comOn Instagram @NitikaChopraThe Chronic Illness CrewKim John PayneDoable Changes from this episode:GET THE SLEEP YOU NEED. Instead of checking your email at 10 PM, go to bed. The extra sleep will serve you well. Understand what your body needs for sleep and commit to getting it. NOURISH YOURSELF. Nourish yourself. It doesn’t have to be a candlelit, hour long exploration of your soul. It isn’t about what dinner looks like. Take 15 minutes to put together a simple, nourishing meal and eat it. No matter how busy you are, this will serve you.ACKNOWLEDGE YOUR FEELINGS. Even though Nitika believes in being more committed to your happiness than your suffering, she also believes that acknowledging what you feel just makes everything better. If you are having a hard time, instead of trying to push...

To really lead the lives that we desire and be the role models our kids deserve, we need to move past the myths that keep us stuck. I made the Flow Planner and developed the FLOW Planning Method, to help free ourselves of these myths. MYTH #1 – I have to get work done first to create space and time for family. OR I have to be mom now and put my career on hold. What if work is never feeling done because you feel incomplete? What if that incompleteness has nothing to do with work, but with your energy, your connection to one of your kids, your relationship with your spouse, your desire to go clothes shopping, or longing go to a yoga class. If you are pulled towards mom, what if your incomplete feeling means you have something more you need to do on this planet? We think we have to choose between work and family, but if we know that we can fit in both helps us be in FLOW. &nbsp;MYTH #2 – If being busy at work leads to success, then busy at home will lead to success.I fell into this myth. When Felix was little, we did things at every moment. By the time Perla came a long we couldn’t, but I got the advice that maybe that was a good thing. Being at home — cooking, digging, resting, and playing without entertaining is amazing for you and your kids.When did busy become a status symbol? Not being busy at home is a really good thing. Suggested resource: Simplicity Parenting and Kim John Payne on Plan Simple Meals&nbsp;MYTH #3 – Being domestic means I’m not a good at my work, not a good CEO, not a real ladyboss.This is something that is really embedded in our belief system, but I am not convinced it is true. We are always trying to prove ourselves as women. We get back to work as soon as we can after kids. We feel shame around working from home. But we should be proud of being able to raise our kids and run our busineses. Listen in to the podcast from Jenny Fenig who runs and amazing business and homeschools two of her 3 kids. &nbsp;MYTH #4 – It is just a phase. It will all get better when ...Yes, stuff changes in your life, but you need to give yourself permission to create the life you want now. If you wait until your kids turn (fill in any age) or when you make more money, when you move, when the school year ends … you’ll find that when you get to that point, what you want will change. So that doesn’t really work. You can start creating the life you want right now, wherever you are. &nbsp;MYTH #5 – I just don’t have the time.It takes time and practice to learn that this one isn’t true. There are people who have achieved amazing things who have the same amount of time as you and I do in our days. We choose how we want to spend our time. So let’s start choosing the things we want instead of putting them aside. I love this quote from Alexia Vernon: “I’m not carrying around a story in my head that I’m busy, I don’t have enough time, that I’m unhappy. I’m choosing to bring the energy to everything of “I have time, I have space, this is what I have chosen, and thank you more please.” &nbsp;Are you ready to let go of the story that you are too busy? Can you get past the other four myths? How do we change things? How do we fit in the things that make a difference all...

We can get our gut so healthy, and we can reverse a lot of health issues doing so. &nbsp;– Jade VenablesOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jade Venables of the Healthy Mommy Movement summit about gut health. Not quite sure what gut health is all about (even if you’ve been hearing about it more and more)? We’ll get you up to speed.Jade shares her own health journey away from osteopenia, borderline diabetes, carpal tunnel and chronic fatigue and healing her son who was rushed to the hospital at 18 months due to an autoimmune disease.In the process, she learned a lot about gut health, how the gut is related to the brain, how the gut really affects every system. We can get our guts healthy, but our brain wants to take over, so we can undo a lot of good work with stress. That’s where things like meditation and exercise come in—health as a complete package. Jade owns up to not being very fit, which I love, because we’re all imperfect making small changes in the right direction.We talk about:How understanding the why of giving up gluten and dairy can blow your mind and help you make the changeThe problem with our healthcare system and schools when it comes to healthy eatingWays to feed kids without making them feel left out (and how sometimes worrying about feeling different is our story, not their)Using smoothies as snacks and treats at home or when you are outProducts—(those for our bodies like shampoo or toothpaste and otherwise, like cleaners or air fresheners) that we use at home can affect the gutCreating a non-toxic medicine chest tool boxBIOJade Venables is a health advocate and creator of “The Healthy Mommy Movement,” a free, online summit. For the Healthy Mommy Movement summit, Jade interviewed doctors and experts about health issues to prove that our bodies are waiting for us to heal them and to help moms make healthier choices for themselves and their families.LINKSthehealthymommymovement.com/Environmental Working Group (EWG)Dr. DingleDoable Changes from this episode:HAVE A QUICK, GO-TO STRESS BUSTER.&nbsp;Stress can do a number on our gut. Next time you start to feel extra stressed, take some deep breaths, take 5 minutes to meditate, or take a short walk. First start noticing your stress and using a tool like this to reduce it. You can also try adding one of these tools proactively into your day before you feel stressed.MAKE A FRUIT SMOOTHIE.&nbsp;Next time your kids want an afterschool snack or any of you need a sweet treat, try blending some bananas and strawberries with a little water. Or mango and pineapple. There are so many combinations. You can bump up the goodness with some spinach, but if you aren’t sold on green smoothies yet, try just fruit and water. See that it can be sweet and simple, real food that feels like a treat.CHANGE ONE HOUSEHOLD PRODUCT.&nbsp;You can use baking soda on your teeth. You can use vinegar as a glass cleaner. You can use essential oils instead of perfume. There are lots of non-toxic products for home and body. You do need to read the labels, but you can use a tool like&nbsp;Environmental Working Group (EWG)&nbsp;to help you find one a replacement product for an unhealthy product you currently use. Good starting points: shampoo, deodorant, detergent, any household cleaner.

Pleasure is productive... It’s not a side thing that you’re doing, it’s the main event. It helps you do what you want to do in your life. – Janna Denton Howes On this episode of the Plan Simple Podcast, we’re talking about something of a taboo topic—sex. I’m so excited to have Janna Denton-Howes, a marriage coach and expert on sex and the male brain here today. We really dive into it, so put in some earbuds if you’re listening in with kids around.It’s funny, we DO talk about sex, and Janna has 4 pillars to share for couples wanting more and better sex, but the first three are outside of the bedroom. We start off talking about why we need more pleasure, and not the sexual kind. Janna gives lots of examples of prioritizing pleasure in our lives, and amazingly, it’s not necessarily about making more room in our calendars. &nbsp;We do talk about scheduling though. Janna recommends scheduling sex, but not like she did at first. She shares the experience of scheduling sex for Friday night and feeling sick thinking about it every Thursday. Instead she suggests scheduling exploration dates. For two hours or more, you prioritize pleasure, trust what feels good and what does not, and you stay connected with your body in a sexual experience rather than thinking about what he wants, what lights him up. We talk about: Sex being good for your mental, emotional, physical, and spiritual wellness, drawing a line of having sex anymore unless you want it—and also about how you can learn to want it morePrioritizing your pleasure in daily life—Janna explains how this isn’t the same as self-care Letting go of “shoulds” and trusting what feels good and what doesn’tConnecting with your body on an emotional and physical level and how you can be compassionate and start a conversation with yourself, even when it feels awkward and triggers childhood or religious shameTaking charge of the sexual experience and how more pleasure does NOT involve “spicing things up” Scheduling sex in a way that doesn’t feel like more pressure to perform—and how only having scheduled sex can be freeingWhy to separate sex from date night and how to actually have sex when you have kids in the houseTips for talking with kids about sexJanna Denton-Howes is a professionally trained Marriage Coach who is known for her popular program, 30 Days To Wanting It More". Affectionately called, "Chief Libido Officer" and "Husband Whisperer" by her participants and coaching clients, Janna not only helps married women take sex off their to-do lists but brings couples back to each other.LINKShttp://jannadentonhowes.com/30 Days to Wanting It MoreBetter Sex Through MindfulnessDoable Changes from this episode:PRIORITIZE YOUR PLEASURE. This doesn’t have to cost anything and it doesn’t have to take a lot of time. Janna gives examples of just enjoying the feel of water on your skin in the shower or taking a walk because you enjoy it (not for exercise) or having a dish soap you enjoy the scent of while you

You don't need a longer to-do list. We need to get you back to you. What do you want?– Jen LiddyOn this episode of the Plan Simple Podcast, I’m really excited to talk with Jen Liddy, an accountability and mindset coach about planning systems and order and creating more ease.Jen has always been super organized and describes herself as a linear thinker. We talk about how that helps and sometimes limits her. I love her explanation of how she can fill in her schedule like Tetris blocks, but she realized—and this is so important—that some of those blocks need to be empty blocks for recharging.She even tells here clients, who come in tell her that they need to be more productive and get more done, that they need a new calendar or planner—they need to get back to themselves, what they really want. We talk about:The difference between being organized and being balancedThe fact that doing more isn’t the answer—in fact constraining your to do list helpsThe expansiveness in slowing down (even when it is hard for you)How our bodies tell us what we need—things like getting sick again and again or gaining 25 pounds—but we don’t listenSetting up your day and choosing what is in it so there is not panic about getting “everything” doneThe importance of accountability, especially to obligers, and how accountability can be fun instead of judgmentalBIOJen Liddy is an Accountability &amp; Mindset Coach with a mission to support, guide, &amp; coach people to achieve that goal that's been nagging at them for so long now! Her dream job is helping entrepreneurs feel supported, get organized, confidently make decisions, achieve goals—and have a life again.LINKSjenliddy.comFacebook @jenliddycoachInstagram @jenliddycoachPlan Simple Podcast with Patty LenonDoable Changes from this episode:CONSTRAIN YOUR TO DO LIST. Yes, you need a place for all the things in your brain. Call it a braindump or a parking lot, but not your to do list. Choose the 3 things you really want to get done for the day. Write them on a Post-it and keep them in front of you. You will get more things done, but you stay focused on the 3 things you write down.DO THE UNCOMFORTABLE THING. Most of us put something on our list that we don’t really want to do. It’s hard or will take a lot of energy, so we don’t do it. Do the uncomfortable thing. Once you do that and realize that you can do hard things, you gain confidence and start getting your list done more regularly.BUILD EMPTY BLOCKS INTO YOUR SCHEDULE. Empty blocks are essential for recharging. If you aren’t in the habit of including empty blocks in your schedule, it can feel a little strange or uncomfortable. Try adding one in this week. Don’t schedule anything else in that time. Use that for something that recharges you. As you get used to this doable change, try adding in...

It's never going to be balanced perfectly, but I think if you schedule it out and you plan it, then it can happen. – Patricia van Essche On this episode of the Plan Simple Podcast, I’m so excited to talk with Patricia van Essche, a multipassionate artist, entrepreneur and mom. Her kids are in college or working now, and I love getting tips from parents a little further down the line. We talk about how she has flowed from one focus to another and the creativity that flows through it all.She explained how she left a big job to be home with her kids. During that time she began doing decorative painting. When that fell out of fashion, she focused on her illustrations. Most recently she discovered pilates and is training to be a pilates teacher. She’s very passionate about her work, but also about being with her kids and about the food. We dove into how she found balance through systems, planning creativity. While, I’ve been shifting away from focusing only on food on the show, Patricia’s passion for food is strong. We talked about the food she ate growing up and the desire for quick food, and about how she pulls things together quickly, even if it isn’t a fast meal. She talks about recipes that incorporate what she has on hand, using a slow cooker, and paying attention to the beautiful details. We talk about: Being creative with food and showing your kids how to be creative and independentFavorite kitchen tools that keep good food simple, like a juicer and slow cookerHow paying attention to the beautiful details helps us and those around us eat betterFocusing on how your body feels as a way to look better and the 80-20 rule (20% exercise and then 80% nutrition)Pilates as a restorative practice that benefits mind and body and can help us healEFT as way to release and putting love into what you do greatlyBIOPatricia van Essche, better known to her clients, fans and followers as PVE, is a bon vivant as well as an accomplished artist and illustrator. She has worked for numerous private commissions as well as with exclusive clients including J. McLaughlin, Secrets Gourmet, The Park Avenue Fund, The Princess Grace Foundation and Lava Barre. PVE lives in Westchester County, New York. &nbsp;PVE is devoted to living artfully. She’s the mother of a college student and 25-year-old twins. And she most recently trained to teach Pilates and practices Yoga, Meditation and inspires others to find the joy of art and wellness.LINKShttp://www.pvedesign.com/Doable Changes from this episode:Know what you're going to have for dinner in the morning. Patricia got this tip from her mother, and it is one I share often. Simply knowing what you will have for dinner in the morning takes a lot of fretting and uncertainty out of your day. Plus when you know the plan, you can move food forward throughout the day. No toys at the table. Dinner is a sacred time to connect with your family, to talk about what was good and bad about the day. You can’t do that when people are plugged in to their technology. Create a basket for phones or another system so that you can can focus on your family at a meal. (You can even ask guests to follow this ritual as well.)Keep binders of food ideas. Patricia talked about Thanksgiving as a favorite meal and how she uses a binder to keep notes that she can refer back to the next year. You can also use binders for simple recipes you want to try (tap into...

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Once you realize that something is not serving you in any way that's joyful or helpful …, then you can start to release it. But until you're ready, this practice won't call to you. &nbsp;– Vanessa Gobes On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Vanessa Gobes, co-founder of The Chrysalis Center, about transformation. We talk about the huge transformations she made in her own life and why she started the Chrysalis Center. We talk about meditation as a tool that can change your brain (and your life), but only if you are ready. If you aren’t ready to give up the stories that aren’t serving you, if you can’t let go of your own bullshit, then this practice won’t help. But if you ready to change, it’s a powerful tool.Another strategy Vanessa offers is being with what is. She talks about being in the mud, and how if we get curious and explore that feeling of not wanting to be in the mud, we can come to a greater understanding. We tend to want to fight against being in the mud, but we can learn so much and change in good ways if we can be in those tough situations. We talk about: Stripping out what doesn’t serve you and following joyDifferent ways to practice meditation and why 10 minutes a day can change youHow chakras fit in with meditationTrusting that things will work out and that we will have what we need when times are hardCultivating relationships with people we can turn to when we need themSetting yourself up for success with the right transitions—in meditation and lifeBIOVanessa Gobes coaches women and men through the darkest parts of parenthood (and life) with humor and humility, demonstrating that even the worst challenges can be viable paths to healing, insight and joy when approached with curiosity. Since co-founding Chrysalis in 2015, her teachings have stretched beyond mindfulness, exploring how spirit can be more readily accessed through insight practices. Vanessa is a happily unmarried mother of several and author of the upcoming perscriptive memoir “Metta Mom: A Mindful Guide to Managing Your Mood &amp; Your Brood,” represented by Corvisiero Agency NYC. &nbsp;LINKSwww.facebook.com/vanessa.gobesSoulopreneurChrysalis CenterInsight Timer meditation appPodcast: Dance to Dinner with Denise CostelloPodast: Living in Your Box with Sarah Jenks&nbsp;Doable Changes from this episode:PLAN TIME FOR TRANSITIONS. Whether you are meditating, getting dinner on the table, or trying to get your kids out the door, leaving...

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The first realization you have to have is nobody is going to make time for you in your schedule to work on your passions.&nbsp; &nbsp;– Kerry Connelly On this episode of the Plan Simple Podcast, I’m really excited to talk with Kerry Connelly who calls herself “writer, speaker, coach, Jesus freak (of the progressive sort).” She’s hard to put into a box, but she is somebody who gets the idea of FLOW. You’re going to love hearing what she has to share about all areas of FLOW, but especially the Om, or spirituality part.Kerry is passionate about helping women take those leaps into the unknown—or said better reconnecting with the voice inside that is our gift to the world. She helps women identify their gift, what they do that is going to help other people. We talk about her book Pause and how we—all of us, busy moms, hard-working entrepreneurs, those still in corporate—can pause to make time for the things that really matter to us. We talk about: Time, and how even if it doesn’t feel like it, it is the only resource that is completely and 100% in your control. Learning to budget your time the way you budget your moneyWorking in 90-day sprintsChoosing the 3 most important things and putting those into our planner firstHow allow ourselves to dream and then take action, even if we aren’t exactly sure what our goal or dream is gives us more clarity that helps us keep movingSimple things anybody can do to set yourself up for a winBIOKerry Connelly is an emerging voice in the world of progressive Christianity, a sought-after speaker and coach, and an author. Kerry has over twenty-five years of business experience in corporate, non-profit, and direct sales arenas, and she brings that experience to her coaching clients, her writing, and her speaking. LINKSKerry’s websiteKerry’s blog JerseyGirlJesusKerry’s most popular post: Excuse Me, Your Idols Are ShowingKerry’s podcastJoy Revolt!Kerry’s book PAUSE: Making Time To Walk With GodDoable Changes from this episode:CHOOSE YOUR PRIORITIES. The first step to making time for your priorities is knowing what they are. While it can feel like everything is important, choose 3 priorities to focus on and put first for the next 90 days. Try to choose 2 that are related to wellness or a passion project, something other than work/business. SCHEDULE YOUR PRIORITIES FIRST. If eating healthy is a priority, mark off time to make a salad for lunch. Literally put it in your planner before anything else. You might need to schedule time for grocery shopping or to go to the farmers market. If...

The more we experience places of timelessness, the more time we have in our day. – Julie HannonOn this episode of the Plan Simple Podcast, I’m so excited to talk with my friend, and shaman, Julie Hannon about how to bring more OM into your life.If you’ve followed my FLOW planner process, you know that the OM refers to the quiet spaces between the busyness—downtime, meditation, unstructured afternoons, walks in nature, a yoga class, journaling, reading, bedtime routines, healing rituals, self-care, and planning. We often put these things on our list, but not on our schedule. Julie and I talk about how and why it is so important to make them part of our daily life.We dive into seasons, contracting, and how things show up just as they are meant to be. Julie talks about intention and trusting that things are going to unfold perfectly.There’s so much good stuff here. We talk about:A simple breathing practice that can change your dayHow a gratitude practice counteracts the fear that surrounds usListening to what your soul needs (even when it isn’t logical)Knowing where your nectar is in the day (how do you connect to your spirit?)Creating ceremonies to feed a deep craving for ceremonial space that we all haveReconnecting with your intuitionJulie leads a brief mediationBIOJulie Hannon is a shamanic healer and teacher. She is committed to helping people discover their self, their joy, and the beauty in life. She is passionate about connecting with people and helping each and every one discover their own special strengths and gifts. She works with people to remove barriers to possibilities. She bring diverse training and multiple certifications in energy work and yoga to her work, along with more than twenty years professional experience as a human resources director, where she worked with executives, teams, organizations, and individuals, leading them on a journey of discovery and successful transformations. Throughout her work, she has been a professional facilitator and teacher, moderating, leading groups and creating programs and retreats. &nbsp;LINKShttps://www.innerpeaceandwellness.com/bit.ly/soulopreneur-spring2018Doable Changes from this episode:BREATHE. Lay your hands on your heart and breathe into that space and then breathe out. Start to follow your breath and observe your breath in and out of your heart space. Really see in your heart for a little bit. Give yourself the gift of six slow inhales and slow exhales every day in and out of your heart. FIND YOUR NECTAR. When you set up your planner or to do list for the day, ask yourself, “What’s the one thing I’m gonna do for myself?” Make sure there is something sweet, something just for you on there, every single day. CREATE A SIMPLE CEREMONY. Julie offers the example of having a book of earth prayers on the table and having somebody choose one blessing to read before dinner. It could be lighting a candle and breathing before you start your work for the day. It can be simple, but intentional to create a special space. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable...

You don’t have to be June Cleaver preparing every little thing from scratch. You don’t have to be perfect. – Denise CostelloOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Denise Costello, the founder of The Energized Body and co-founder of Chrysalis Center for Meditation and Wellness. Denise’s journey started with food, but moved into movement. We’re going to talk about both, plus an amazing experience she’s offering this spring. Denise lived a very healthy lifestyle. She integrated exercise, movement, cooked and ate healthy. But when her twins were babies, she heard radio report on cancer, saying that by the time her children turned 18, one of six people would have cancer. She got really serious about protecting her family and trying to lower their risks. So she dug into integrated medicine and tried recipes and meditation—and she gathered other moms to share what she knew. Then she turned helping moms and families into a business.Two important things about Denise were that she realized a healthy lifestyle was doable—even with twins and an adopted daughter. Even when her husband was in the Navy Reserves and gone for long stretches. Even while running a business. She approached situations like making dinner with joy — and without a need to do it perfectly. We’ll talk about specific tips for make it easier. We talk about: Getting your kids involved with food prep and cookingSetting your own standards of normal instead of worrying about what other people thinkUsing a Crock Pot (I think I’m finally convinced to try)Kitchen hacks to make &nbsp;prepping dinner easierMaking cooking more enjoyable—Denise describes her kitchen “sitch” and why music mattersFitting in movement, being forgiving of yourself, and Denises 80% ruleBIODenise Costello is the sometimes called the Fit Foodie. She’s the founder of The Energized Body and co-founder of Chrysalis Center Meditation and Wellness. She started out as a nurse and got excited about empowering individuals to maintain a healthy lifestyle, thereby keeping them out of the hospital. Her interest in health and wellness increased and got personal with the birth of her twins. Her mission is to help you eat your way happy &amp; healthy so you can feel your best, be your best &amp; give your best.LINKSThe Energized BodyChrysalis Center for Meditation &amp; WellnessSoulopreneur Spring Pop-upMENTIONED LINKVanilla Bean Cake from The Spunky CoconutThe Journey DanceDoable Changes from this episode:TAKE SHORTCUTS IN THE KITCHEN. Chop and freeze onions so you have them ready when you need them—or buy them pre-chopped. Look for basil, garlic, and ginger pre-chopped and frozen. What other prep could be done for you? How else could you set yourself up for...

A brief summary of this episode

A brief summary of this episode

A brief summary of this episode

A brief summary of this episode

This episode of the Plan Simple Podcast is part of a seven tools in seven days series. I’ve shared my ideas on finding your why and your family brand. Today, I’m so excited to talk about the simplest meal planning tool. I call it The Post-it Strategy. It’s so simple, and yet so powerful, whether you plan out your meals in great detail or not. The Post-it Strategy = In the morning write on a Post-it what’s for dinner. It’s that simple. Here’s why it’s powerful:You are making a choice and getting clarity. You know what you need to do to make dinner happen. (Do you need to turn on the slow cooker? pick up an onion at the store? Can you chop an onion right now?) You cut out time lost to wondering and thinking about dinner. You cut down stress later in the day because you aren’t trying to make a decision and figure out how to make it happen when everyone is already stressed. You cut down on drama about what kids will eat.Doable Changes from this episode:WRITE WHAT’S FOR DINNER ON A POST-IT. Decide what’s for dinner and write it on a post-it. When you do that, check to see if you need anything and create a plan to get it—will you stop at the market or will your spouse be near the store? Do you need to pull something out of the freezer now or prep something? You don’t have to do it all now, but part of deciding is helping you know enough to make sure you can make it happen later. MOVE FOOD FORWARD. I love the idea of moving food forward. It’s one more way to add ease into eating well. So when you decide what’s for dinner, notice if there is anything you can do—put in some meat to marinate, chop an onion. Another way to do this is to prep for one meal while you are prepping another. Are you making a salad for lunch? Chop some extra carrots for dinner. Think of something, and it can be little, that puts you one step closer to the next meal. MAKE MEALS MATCH YOUR DAY. Before you decide what’s for dinner, think about your day. Do you have one kid with an appointment at 3:30 and another getting out of play practice at 5 and another who needs to get to basketball by 6:30? This is not the day to make a meal that takes a lot of prep and cook time. With a plan you can still eat healthy, real food on busy days, but make it easy on yourself by batching or prepping ahead on a less busy day. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it. Choose from the changes above or download a list of 101 Doable Changes we made for you.http://plansimplemeals.com/101-doable-changes/&nbsp;

A family brand will really help you make choices as a family … what you say yes to, what to say no to, what to get mad about, what to let go, what to really firmly to put your foot down about because these are your core beliefs. &nbsp;– Mia Moran&nbsp;On this episode of the Plan Simple Meals Podcast, I’m really excited to talk about family brands as a way to help our families live healthier lives. I come from a design background, and I used to work with a lot of clients around what they stood for or believed in. It dawned on me a couple years ago, that a brand was a really useful tool for families as well. Just like knowing your personal why helps you stay the course, knowing your family why or what you believe in helps you find your way. Sometimes as individuals we have different core beliefs, which can lead to tension. Understanding these deep seated beliefs and honoring them helps us as individuals, couples, and families. My husband wants to be the best human possible to our planet. It’s not that I don’t want this, but it isn’t ingrained in me, and so we approach everything from trash to getting from here to there in different ways. But for a while when he would re-sort the trash to get the recycling and the compost in the right place, I felt judged. After doing the core values exercise, it shifted the energy for me. This is a value we share as a family. This is something I can work on with humor and gentleness.In this show I’m talking about: My family’s core valuesHow getting really clear on the core values can change the tone of the conversationChoosing 7–10 words that really define your familyDeciding what those defining words look like in your familyUsing a family meeting and repetition to share family brand with your childrenShifting and adjusting your family brand as neededDoable Changes from this episode:CHOOSE WORDS THAT DEFINE YOUR FAMILY. Choose 7–10 words that define your family or family values. Connectivity and taking care of the planet our two of ours. Use my word list for ideas or brainstorm your own. Make sure you take into account the values of both parents and any older children. MAKE A POSTER OF YOUR FAMILY BRAND. You can do this. Your kids can do it. You can do it together. It could start “In this family, we …” , or you can just list the words. Get clear on what you mean by each word.FOCUS ON ONE WORD THIS WEEK. Choose one word to focus on this week. When you have to make a decision, think about your word. Which choice brings you more inline with that word? How can you incorporate that word into your daily routine more? For example, if your word is connectivity, you might choose to turn off the TV and play a game together or say no to the PTO meeting so you can have family dinner. You might make a point to give hugs regularly or look the kids in the eye before they walk out the door in the morning. Just keep touching back to your word. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help youtake small steps toward your big goal.&nbsp; A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for...

On this episode of the Plan Simple Podcast, I’m so excited to talk with Sarah Jenks. If I have ever met anyone who truly walks her talk, and then turns around and teaches us all the lessons she has learned, it is Sarah.We dive deep into her story which starts with her longtime body image issues and how she finally made her life full of joy. We then move into motherhood where, once again, Sarah;s beliefs of who she thought she could be were tested. Through her struggles, she created some amazing magic tools and healing rituals, so that we too can thrive — and she shares some of them with us!When I first me Sarah, I was drawn to her clarity. You will hear first-hand on this episode how her quest for clarity has really shaped her life – and what that means for her family, business and us.We talk about:Lies women tell ourselves about the choices we have in lifeListening to our bodies and intuitionSarah’s inspirational story of going from being a totally stressed out mom to designing the life of her dreams — yurt and all!How our feminine menstrual cycle perfectly matches the moon's cycle, and how men are very differentThe novel idea of taking whole days and doing what we want, without guiltSee full show notes at http://plansimplemeals.com/living-in-your-box-with-sarah-jenks/

A brief summary of this episode

Notice how your world can change if you come to yourself with a place of acceptance instead of judging. – Lindsey GoldwasserOn this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Lindsey Goldwasser, a holistic health advocate, wellness educator, and energy expert (because who doesn’t need more energy?). Lindsey got into health coaching as a result of a combination of serious health issues (turns out she had a parasite) and completing yoga teacher training. She felt more grounded through mindful movement, and that led her to more mindful and clean eating. We talk about moving from emotional eating to mindful eating.We also get into a topic that fascinates me—essential oils. I’ve talked with a number of people about essential oils, and Lindsey talks about them specifically related to emotional eating (along with other uses). We talk about: Muscle testing as a tool to figure out what you should be eating or not eatingStaying hydrated to help stop emotional eatingGetting curious about what we really want to eatBringing food that you want to eat to partiesSaying no and dealing with holiday parties as an introvertUsing essential oils to destress and fight depressionLindsey Goldwasser is a holistic health coach, wellness educator, and energy expert (in addition to your biggest cheerleader and accountability partner). &nbsp;She is also a yoga/meditation instructor, and&nbsp;indigo dye business owner&nbsp;in Arlington, VA. Lindsey works with&nbsp;motivated women and men&nbsp;striving for&nbsp;more balance,&nbsp;more energy, and more healthy habits&nbsp;during everyday life struggles, as opposed to&nbsp;surrendering&nbsp;to&nbsp;stress&nbsp;and&nbsp;digestive issues. By coaching others through lifestyle shifts, nutritional values, and self-care tactics, Lindsey empowers her clients to take control of their health and wellness long after their work together!LINKSFind Linsey here: https://www.novawholesomehealth.com/Get essential oil info here: https://www.novawholesomehealth.com/essential-oils/Cheat sheet on essential oils and emotional eatingFollow her onInstagram: https://www.instagram.com/lindsey_g_yogi/Plan Simple Meals: Lead by Example with Christie Kennedy ManuelPlan Simple Meals: The Importance of Keeping It Fun with Dai ManuelPlan Simple Meals: Making and Oils with Jessica Hennessey<a href="http://plansimplemeals.com/our-skin-with-rachael-pontillo/" rel="noopener...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Stephanie Stiavetti. She’s a trained chef who helps regular people feel fabulous about cooking.Steph learned taught herself to cook as a kid, but stopped in her teens and 20s. Some significant health issues led her to learn to cook and feed herself again. She went to cooking school and pastry school and has worked in restaurants. Now her focus is helping other people be amazing home chefs.Steph has some amazing cheat sheets that help you in the kitchen. Things like basics about oils and sauces . . . basics that help you make it easily—and amazing.We talk about:What 5 tools you need in your kitchenHow to find the right knives (and cut safely)The world’s simplest sauceWhat oils to use for cookingHow to make a salad dressing that will make you love saladSalting food (even things that would surprise you)BIOStephanie Stiavetti is a classically trained personal chef and cooking teacher. She teaches people how to be a badass cook, even if they consider themselves a total failure in the kitchen.LINKSSteph’s website:&nbsp;https://fearlessfresh.com/Steph’s store and cheat sheetsSteph’s Facebook group:&nbsp;facebook.com/groups/FearlessFreshNinjas/Doable Changes from this episode:GET ONE TOOL YOU LOVE.&nbsp;The right tools make cooking easier and more enjoyable. Get a knife that feels right in your hand or the slow cooker you’ve been thinking about or a hand blender … and then use it for one week to see how it feels and how it changes your food experience.&nbsp;ADD A LITTLE SALT.&nbsp;A little salt goes a long way. As Steph says, it can be the difference between hating the salad dressing you make or loving it. She recommends ½ tsp of salt for 2 cups of dressing. I add a pinch to my morning smoothie. Try adding a little salt to something you normally don’t salt and see what changes.MAKE COMPOUND BUTTER.&nbsp;Sometimes what gets in our way of eating real food is feeling like it lacks flavor, especially if you are used to more processed food. Steph talks about making compound butter as a super basic sauce. Use her ratio, 1/4 pound of butter plus three tablespoons of fresh herbs plus one teaspoon of spices, to make a compound butter to flavor your food. (She has a cheat sheet for this to give you more ideas about what to use).&nbsp;&nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3...

Thanksgiving is fast approaching here in the US (which means we are in the full swing of the holiday season.You have your plans. You know who is making what.But maybe it doesn’t look quite like a Martha Stewart magazine.Maybe it looks great but you feel stressed out, anyway.PlanSimple Holidays&nbsp;will help you makeover your holiday season, but today I want to focus on mini changes that can help make an already planned holiday (like the one 2.5 days from now) feel happier and healthier.You already know you are going to your aunt’s house with all your extended family and their kids. You know that you all raise kids a bit differently.Or maybe you are spending the holiday more alone because your family is not near by, and though it seems like it would be fun to get together with friends, that is not what’s up.And of course there are thousands of scenarios between that have little things “wrong” with them.So what are some things you can do to make the day happy and healthy?Know why the day is important to you.&nbsp;Not the textbook version, your heart version. And communicate that to your spouse and kids. Make sure you include one thing in the day that that maps back to that — a family walk, a gratitude ritual, an hour alone (those could be mine!).Understand what could go wrong.&nbsp;Is it that you have a child who is allergic to dairy and you’re not sure if aunt Suzy really heard you? Or maybe you have a really picky eater and you fear a full on tantrum? Or maybe you don’t approve all the parenting styles parents, but you end up saying “yes” to an inappropriate movie out of guilt for being “that mom.” Maybe it is you. Maybe you always over eat on the holidays. Write it out. Get it all out of your head and onto paper.Make a plan for each thing that you are worried about.&nbsp;Bring food for the allergic child. Pre-frame the food with the picky child. Decide with your spouse what will go down when the movie comes out. Figure out what food will leave you feeling good and have a strategy for knowing when you are full. Can you pause and check in? What does that look like in a party situation?Chose in advance and write it down.I did not make up this process.Corporations have been using it for years for customer service.Have you ever noticed when a barista makes something wrong at Starbucks? The barista (mostly) keeps smiling, and gives the drink to a customer who wants it, and then happily makes you a new one. The customer can get angry and downright mean, but the outcome is always the similar. This is because Starbucks has a process for this, and employees map out what to do with an angry customer before one even shows up.This can work for our holidays too!Come tell me&nbsp;what’s not going to go wrong for you this holiday season.If you want to plan for a stress-free and fabulous holiday season,&nbsp;join me in PlanSimple Holidays&nbsp;(www.plansimpleholidays.com).&nbsp;&nbsp;&nbsp;&nbsp;

I always tell people declarations are powerful. Make the declarations for yourself and commit to it.– Kim MarieOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Kim Marie, a transformational life coach and mom of 12 and 15 year old boys. Kim and I met in an online group for people interested in the Waldorf philosophy.I have learned so much about how I parent and show up for meals from the Waldorf classroom, so I knew you would love to hear what she has to say about the holidays.As the world around us gears up for the busy holiday season, we can choose to breathe, go inward and get quiet within ourselves.Kim shares traditions from around the world and talks about what is happening in nature at this time of year and says, “We have a whole lot going on below the surface if we’re willing to tap into it during that time of year.”Some ideas we dive into:The power of declarationsHonoring holidays as a season, not as a dayUsing a journal as a guidebook for your lifeAnything artistic, including writing, to get your deepest desires out of your headGiving yourself permission to say noHer journal coming out in December and how set an intention to make space for journalingBIOKim Marie is a Transformational Life Coach supporting her clients to awaken their inner wisdom and transform their lives. Through her powerful programs and courses, including Mother’s Medicine, Wisdom Rising, and her forthcoming online group coaching program, Awakening Wisdom, Kim supports women to remember who they are, reconnect to what matters most, and rebirth themselves into the life of freedom they envision. LINKShttp://kimmariecoaching.com/SacredNights/www.AwakenYourInnerWisdom.comwww.plansimpleholidays.com&nbsp;Doable Changes from this episode:&nbsp;MAP OUT YOUR HOLIDAY SEASON. Put in key dates so you can see the time as a whole (think of a holiday season, not a holiday as a day). Consider what you want to happen before and after key dates. Try mapping out your holiday season on paper by hand. JOURNAL FOR 12 DAYS AROUND THE NEW YEAR. To make time, set an intention to have a little bit of time to journal before you go to bed at night or do the best you can to get up before the children and journal a bit in the morning. When you journal, try connecting one day to each month. Your journal can become a guide to your life. Kim’s journal is designed to help you do this. CONTRIBUTE FOOD THAT SERVES YOU TO HOLIDAY CELEBRATIONS. You can have a wonderful healing, nourishing meal that you look forward to it. It means getting creative and breaking away from what you’ve always done, but it pays off to be nourished and leave the holiday meal feeling great. &nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take...

Including yourself and creating a rhythm based on how your soul really wants the holiday time to be will create more joy. &nbsp;– Mia MoranOn this episode of the Plan Simple Meals Podcast, let’s talk about the holidays. I haven’t always loved the time between Halloween and New Years, but that’s changed. It’s supposed to be such a wonderful time, but for most moms I know the holidays are overwhelming. We do too much. We eat foods that don’t work for us. Kids get sick. Schedules are off. And we feel compelled to do so much. Six years ago, I asked myself, “Whose traditions are these anyway?” I totally revamped our holidays—and I really love this season now. Today I want to share five really simple tweaks or tips that can really help during this time of year to just make everything feel more manageable: Write down what’s for dinner every morningKnow what you want your holidays to be like—and why that’s important to youHave a sugar planCreate a rhythm for the time kids are out of schoolSchedule your mama moments (yes, you need time for you!)Listen in to get more ideas on how to use these 5 tips to help you out this holiday season, plus another tool I have to help you out. LINKSHealthy SnacksPlan Simple HolidaysShare ahas, questions or comments on the Plan Simple Meals Facebook PageEmail Mia with comments, questions or for an accountability buddyThink of each of the five tips as a Doable Changes from this episode. Try one each day this week. Then join me for Plan Simple Holidays for more doable changes, presented in doable steps to help you make this a holiday season you truly enjoy and feel good about. &nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.Choose from the changes above or download a list of 101 Doable Changes we made for you.http://plansimplemeals.com/101-doable-changes/

Almost anything seems to get better if you gluten out of your life. &nbsp;– Anne SarkisianOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Anne Sarkisian, a author, an artist, mom and grandmother. We met at a gluten-free expo and she has so much to share about gluten and dairy intolerance—and if you think this doesn’t affect you, listen in, because she talks about how she realized how much these things were affecting her family. Anne’s grandson was pale and thin. He lacked energy and was irritable. He got tested and they changed his diet, and everything changed. Anne and her family made major changes too, and Anne talks about how cutting out gluten, and then dairy, has improved her own health. Anne encourages people to get tested, because you can be affected for 10 years before you develop an obvious problem. And if you have a child who is hungry all the time or really irritable, you may want to get them tested. We talk about: Surprising symptoms that you may have a gluten intolerance Why you need to advocate for yourself as many doctors don’t know enough about gluten intoleranceWhy dairy issues are related to gluten-intoleranceThe long-term serious health issues related to glutenThe surprising places we find gluten Family gatherings made gluten freeBIOAnne Sarkisian is the author of Toxic Staple and an advocate for gluten intolerance. Anne and much of her family were diagnosed with a gluten-intolerance, and since then she has been learning extensively about the problem with gluten. She is a mother and grandmother, and her experience with one of her grandsons got her started on this journey. In addition to her work on gluten intolerance, Anne is an artist and gardener. LINKShttp://toxicstaple.com/Doable Changes from this episode:GET TESTED. The idea of changing your lifestyle might feel daunting, but as Anne and I discussed, it’s not that hard to eat gluten-free, especially these days. The first step, before you start playing with your diet is to get tested. Anne recommends particularly the stool test. You may need to push for testing, but it’s worth knowing. PAY ATTENTION TO YOUR KIDS. Anne knew something was off with her grandson even before they got tested. Things to watch out for: complaining of hunger frequently (even after eating), not wanting to eat, irritability, inability to focus, skin issues, frequent illnesses . . . the list goes on. Keep track of what’s happening and ask about gluten testing. SLOW DOWN. Anne talks about getting caught up in the holiday rush and not taking care of herself. You need to slow down. Eat the things you know serve your body, drink enough water, move your body, sleep. If you have a really busy day or stretch of time, make a plan to work these basics into your day before you crash. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change

Mia talks about creating a vision to being a better parent amongst being bombarded by crazy happening surrounding her life and the community at large.

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Marie Levay-Pabst, who works with parents to create balanced lives. As the mom of two, she has done the work herself and knows that there is no magical time unicorn.Marie suggests starting by tracking. For two weeks, every day you either note something you’re grateful for or a moment you experience joy. Just track that and where you are spending your time. Don’t judge, just track. This will help you start to notice what you value, which is a critical piece of creating balance.Marie walks us through the basics of her process from tracking to naming values to creating a plan to living it. And she reminds us that there is always a reset (thank goodness, right?) and that it’s cyclical. “So many people run into thinking there’s some elusive fix version of their life out there they just have to find and that’s not true. It’s cyclical, our lives are cyclical. Our children are always changing. Just about the time you figure out what they need, they need something new.”We talk about:struggling with work-life balance even if you are hugely efficient and the reminder that there is no one “fix,” our lives our cyclical and balance is something we create again and again over timeidentifying personal and family essential values to guide where you put your time and energytracking time, joy, hopes, plans, and dreams to help you create balanceruthless time blocking, in small doses, to match your valuesminimizing time spent on things that don’t align with your values and how batching tasks helps take care of the stuff of lifethe role of to-do lists: “Your to-do list is not your self-worth. It’s a list that keeps that stuff out of your brain. You can put your mental energy on things that matter most.”BIOMarie Levey-Pabst is founder and a life-balance consultant at Create Balance. She teaches overwhelmed parents who are struggling to balance family, work, and personal fulfillment how to create balance around their own unique essential values, priorities, and personal strengths. She is a mother of two, a life-long educator, a coach and a writer.LINKSCreate Balance—www.createbalancedlife.comFamily Meetings with Cate Stillman -&nbsp;http://plansimplemeals.com/cate-stillman/&nbsp;Doable Changes from this episode:TRACK MOMENTS OF JOY.&nbsp;For two weeks, notice moments of joy each day. Track what gives you joy without judgement. This is a starting point to see what you want more of in your life.TIME BLOCK RUTHLESSLY.&nbsp;Choose something you really value. For many parents Marie works with it is focused time with their kids. Create a block of time—not 20 hours a week, but maybe one or two hours, or half an hour a day—when you will do this. Mark it in your planner. Then keep that appointment. Turn off notifications on your phone and have that focused time.BATCH TASKS.&nbsp;The stuff of life doesn’t go away just because you have focused on your values. Batch like tasks and block off time for that. This could look like setting aside an hour to make phone calls for appointments and deal with papers or setting aside an afternoon to batch cook meals...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Star Staubach, the mom of three kids, 8, 6, and 3, and she runs the business Ignite Radiance , working with&nbsp;women who are dedicated to creating change in their lives and in their businesses.Star talks about a point in her business when asked about her goals all she could think was to run away. She just needed a break. And opportunities appeared. Star says we all have these rules about budget and what our husband’s needs are or our families, and we need to suspend those sometimes and allow ourselves to dream.We talk a lot about manifesting and receiving. I love this quote, “There are desires within us that we are scared to even say out loud and the first course of action is just be still and allow yourself to hear that space.” As moms, especially, it is so easy to put our desires aside or fear what they will do to our families, but we can desire and receive.We talk about:surrounding yourself with people you feel safe around who can hold your visionmanifesting and not seeing signs all around ussaying yes to possibility, enjoying a dream and opening to receivingthat manifesting and receiving isn’t selfishasking for help to get what we need—like getting a babysitter so you can go out and play with a friendsurrendering things on our to do list to make spaceBIOStar Staubach is an Energy Transformation Strategist. She’s been&nbsp;supporting clients to transform their lives and businesses for nearly a decade. In her Bad Ass Manifestation (BAM) parties, she teaches powerful, practical and easy tools to support you to open yourself to what is possible, beyond the confines of the rules that you think you have to live by.LINKSigniteradiance.com/bamDoable Changes from this episode:STATE YOUR DESIRES.&nbsp;What do you really want? Transformation started for Star when she said out loud that she wanted a break. Get past the fear and the judgement and the “shoulds” and the “can’ts.”Just say your desire, whether it is a trip to Paris, a bra that fits, or an hour to nap.ASK FOR HELP.&nbsp;Put it out there what you need. Be willing to let somebody help. If you aren’t used to asking for help or receiving and this feels hard, make small ask: Can you watch my kids for half an hour so I can walk alone? Can you pick up milk for me while you are at the store? Hire a babysitter for the afternoon just to have some time to yourself. See that it’s OK. Get used to putting your needs forward and asking for and receiving help.LET GO OF PERFECTION.&nbsp;When you start to feel like your life doesn’t measure up in some moment—your dinner isn’t Insta worthy, the project you did with your kids is just a big mess in your house not Pinterest worthy, you screamed at your kids or they didn’t eat their veggies—take a breath, say “Wait a minute. This is real.” Remember that all that stuff online and in the parenting blogs, it’s edited and selected out of messy lives just like yours. Breathe, accept what is, remember that you are doing fine.REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is...

I’m not carrying around a story in my head that I’m busy, I don’t have enough time, that I’m unhappy. I’m choosing to bring the energy to everything of “I have time, I have space, this is what I have chosen, and thank you more please.” &nbsp;– Alexia VernonOn this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Alexia Vernon. She’s somebody I know outside of this show, and she’s the person behind any reason that I stand on a stage with any amount of confidence. She helps people get over their fear of public speaker to stand in their own spotlight. She’s also the mom to a 3 ½ year old. We start out talking about balance. To me it seems like Alexia is doing the dance of the ebb and flow of time between family and work. She says that things adjust seasonally, though what she is doing now isn’t what she was doing a year ago or will be doing a year from now. Right now, she’s in the midst of a shift as she works on a book. And that shifting and morphing isn’t new. When her daughter was born, she moved from a very travel-intensive business to an online business that worked better with her life. I love seeing how different people make things work.We talk about: the problem of underestimating the help you needhow the self-care we choose and fit in can change in different seasons of our lifenot getting stuck in our stories reverse engineering timelines for goalshaving a day during the week when you don’t workmaking simple mealsBIOAlexia Vernon is the go-to expert for helping TEDx speakers, entrepreneurs, executives, online experts, business professionals, educators, and creatives get over their fear of public speaking and deliver their spotlight talks. A motivational speaker focused on heart-centered and high impact communication, values-driven leadership, and women’s empowerment, Alexia not only cultivates the voices of thought leaders, she is one.LINKSwww.hotshotspeaker.comSpotlight Speakers Salon on FacebookFind Alexia on social media @AlexiaVernonDoable Changes from this episode:WRITE DOWN HOW LONG THINGS TAKE. A lot of us underestimate how long thing take to do right. That means we get frustrated because we don’t get things done in time or our schedules get off as we scramble to finish. Try taking notes on how long it really takes to do something. Use this the next time you are planning. STOP SAYING I’M BUSY. Busy can be a state of mind. If you are too busy, it may be time to take something out—or it may be time to change your mind. If you really want to be doing everything you are doing, stop saying you are busy. Say, “I have time. I have space. I choose this.” See if that shifts things for you. MAKE SIMPLE MEALS. Meals don’t have to be complicated or fancy to be healthy and tasty. Pick a few things that you can repeat again and again. Meals that don’t have a lot of prep—like Alexia’s salmon with coconut aminos, brown rice, and veggies—make getting dinner on the table less stressful so you can enjoy dinner time more. REALLY...

I talk a lot about rhythm because at one point I was held captive by a schedule that did not leave me feeling very well.&nbsp;The seasons serve up a framework — the food that is available, the light, the vibe.&nbsp;We can’t fight what nature serves up, and thrive.&nbsp;As a mom and entrepreneur there are other seasons and rhythms all around us.&nbsp;Life is constantly changing.&nbsp;School year vs. summer.&nbsp;The kids ages and phases.&nbsp;The moon cycles.&nbsp;Our menstral cycles.&nbsp;The hustle vs. the rest and receive&nbsp;Pregnancy.&nbsp;The weather.&nbsp;It is intense, and if we don’t pay attention, if we fight what our body needs, we get sick and tired.&nbsp;Yesterday, I had to catch myself.&nbsp;I was pushing really hard. I have been for a few weeks.&nbsp;When a mom pushes too hard, the whole family feels it.&nbsp;There were signs, but I ignored them. I was all work and no play.&nbsp;My kids were aggravated. My husband was annoyed.&nbsp;We were not eating well.&nbsp;Life is busy. It’s fall.&nbsp;I have a little girl who is braving her way at a new middle school. I have two others returning to their old school but after a year on the road with me. We are all finding our way through the bustle of fall, after a really unstructured summer.&nbsp;I am launching a planner (a paper one) that will help both of us find balance, more often. (It was meant to be available for ordering last night.)&nbsp;A week ago, I pulled out a copy of the FLOW planner and plugged back into a system that I know works.&nbsp;When I felt like I had tuned back into my bigger vision around food, life, work and selfcare, the busyness had more purpose, and it was not all about work!&nbsp;I ate better.&nbsp;I was present for my kids and husband.&nbsp;I slept well.&nbsp;There was space.&nbsp;When there is space, I find it much easier to make good choices.&nbsp;Yesterday at 2pm I got word we could not go live with the planner.&nbsp;At 3pm, 2 baby squirrels fell down the chimney.&nbsp;I cried. I breathed. I laughed. I danced with my kids. We cleaned the house. We cooked some stew.&nbsp;Then at 7pm, I threw the “prelaunch” party, which just 5 hours earlier was the launch party.&nbsp;Life throws us all sorts of curve balls. It always will.&nbsp;But when we fill our days with things that matter, we can roll with it.&nbsp;Today, I opened my planner.&nbsp;I know what to do for work.&nbsp;I know what is for dinner.&nbsp;I have chosen the 3 most important tasks to get done.&nbsp;I have taken time to be grateful.&nbsp;I am tracking my water and my...

Flip the switch of always being productive, making something happen and just realizing “You know, when I have a Mama Monday, it actually is productive.” – Shereen ThorOn this episode of the Plan Simple Meals Podcast, I’m super excited to talk with Shereen Thor, the founder of Awaken the Rebel, a movement to get people to stop living the life they think they are supposed to live and to design their life on their own terms. She’s a mom of two in the midst of the baby years.Shereen started out living toward other people’s expectations until a friend convinced her to go to a personal development seminar. It woke her up and changed her life. She quit her job, started doing stand up comedy, and started dabbling as an entrepreneur. She started her life coaching business Awaken the Rebel about the same time she started her family. When her second pregnancy was in danger, she went on bed rest and moved from “Oh, motherhood needs to fit into my business” to , it’s “My business needs to fit into motherhood.” We’ve been talking about work-life balance a lot, and here is where Shereen started to feel hers. We talk about: tapping into your body to find the direction you are supposed to gogetting really clear on your intention and committing to yourself, even when you don’t understand why you are doing itasking what you need as a mom instead of thinking you should be a certain kind of moma weekly flow that includes family time, mama self-care time, household needs, and workhaving a place for an idea dumphow date night makes being a family and couple more funBIOShereen Thor is a host, author, rebel, movement starter, and serial artistpreneur who lives life on her terms and helps others do the same. She facilitates live events and retreats and does 1-1 coaching as part of leading a movement that helps people stop settling for less and live an extraordinary life by their design. She’s also the mom to two young kids.LINKShttp://awakentherebel.com/http://awakentherebel.com/topics/podcast/Doable Changes from this episode:CREATE A WEEKLY WORKFLOW. Shereen talks about having family weekends, Mama Mondays, house-focus Tuesdays, open day on Wednesdays, and work-focused Thursdays. Your week might look really different, but what would it look like if you created your own flow for the week. Think about family time, work time, home time—how can you make space or it all? Map it out on paper and then live with it or a while to see how it works. CREATE AN IDEA DUMP. We all have so many ideas—new offerings for our business, people we want to connect with, things to pick up at the store—that our brains get cluttered. When we put it down on paper (or at least in our phones), we don’t have to worry about remembering it. At the same time we don’t have to deal with it right then. So if you get a business idea while you’re doing family time, jot it down and focus back on the moment. DO DATE NIGHT. Ideally, date night becomes part of your regular weekly flow, but start with planning one. As Shereen says, it’s more fun to have a family, more fun to be part of a couple when you have date night. Date night changes the communication and flow of energy,...

Spreadsheets and calendars can be communication tools. It’s a burden on one person to know everything and control everything. – Monica FroeseOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Monica Froese, who left the corporate world after her daughter was born and now teaches mom entrepreneurs how to ditch their 9–5 careers and start thriving online businesses. I love just how organized Monica is—I think she has a spreadsheet for everything. That’s actually how we connected originally.Monica talks about how she left her job and changed her mindset to fit in running a business, self-care, and more time with her daughter. We talk about how what you need to do expands to the time you have to do it—and how to use that idea to our advantage. Monica is intense in her workouts and her business, but she makes sure she has down time. I’ve been really focused on how managing our calendars helps make time for the important things, and we talk about the different ways she creates space in her calendar.We talk about:adding ramp up/ramp down time into our schedules, whether it’s time to shower after a workout or a day to deal with undone business after travelscheduling “no plans” daysusing tools like Google calendar and shared spreadsheets to communicate with your partnerhaving a place for things—like mail or keys or Christmas presents—to save us timehow Monica uses her grocery stores app to create a shopping list and help budgetletting other people give our kids experiences that we want them to have that aren’t fun for usBIOMonica Froese is a mom to a 4-year-old with another child on the way. She left corporate to create a life that worked better for her. She runs her own business teaching mom entrepreneurs how to ditch their 9-5 careers and start thriving online businesses while balancing work and family at the same time. Monica says, “I don’t believe that women have to choose between their careers and family. You can have anything you set your mind to.”LINKSredefiningmom.comMonica’s home budget spreadsheetConnect with her on Facebook, Google+, Instagram and Twitter @RedefiningMom and on Pinterest at RedefineMomDoable Changes from this episode:SCHEDULE TIME TO WORK OUT. One doable tip I often give is to move your body for 15 minutes throughout the day, but sometimes you want or need a longer workout. The best way to get it is to schedule that time, including your ramp up and ramp down time. If you schedule 1 hour to work out, but don’t add in time to get to the gym or to shower afterwards, you won’t have a positive experience. STREAMLINE GROCERY SHOPPING. How can you...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Emily Kristofferson, who I met through Facebook years ago because she was talking a lot about farmer’s markets and healthy cooking. But she’s also an online business coach, marketing strategist and and execution expert, and we eventually worked together. She’s also the mom to a 10-year-old.Since Emily and I first met over food, we started talking about that, and Emily says cooking is one of her hobbies. She talks about different ways she incorporates cooking with her son, from having him do the math to half recipes to practicing his printing by writing the grocery list. And she tells us about having a different kind of picky eater.Emily started her business to be there for her son and do what she loves, which may sound familiar to many mom entrepreneurs. But work quickly took over until she did some boundary work.We talk about:Why boundaries are essential to balanceFinding little ways throughout the day to take care of ourselvesCreating an ideal weekly calendar and moving yourself toward itHow taking time off helps us get good ideas and improves energy and focusExchanging time to give ourselves what we wantSetting up time each week for work, yourself, even getting groceriesBIOEmily Kristofferson is an online business coach, marketing strategist, and expert making your ideas a reality. She helps passionate entrepreneurs cut through all the business-building information they’ve been hoarding to create a&nbsp;personalized&nbsp;strategy to grow their business, now. Her clients have had multiple five figure launches, grown their businesses to five figures a month, landed a 5-part series on TV, and finally made the switch from hobby to profitable businesses. When she’s not coaching and consulting, you can find her taking my son for a swim, experimenting with healthy recipes, or cooing at her cats,LINKSemilykristofferson.comSpiralizer (https://www.amazon.com/Spiralizer-Vegetable-Strongest-Heaviest-Gluten-Free/dp/B00GRIR87M)Plan Simple Meals with Kim John PayneDoable Changes from this episode:TAKE 5 MINUTES FOR YOU.&nbsp;Start by giving yourself 5 minutes of pleasure in your day. It could be taking your lunch out into the sun instead of eating hunched over your desk or talking 5 minutes to breathe in between tasks. Enjoy a cup of tea in the afternoon instead of letting it grow cold or talk your dog for a walk. Get used to making little space for things that give you joy in your day.&nbsp;SET UP YOUR IDEAL WEEK.&nbsp;We can do so much if we plan for it. What are the important pieces that you want to be part of your life every week? Scheduling work all the time isn’t sustainable, so schedule in some down time. Schedule in time for grocery shopping and meal planning and cooking. When will you take care of house needs and scheduling appointments? Set up your ideal. Try to live it. And don’t beat yourself up if you don’t do it perfectly. Just move yourself closer to that ideal.&nbsp;GET AN ACCOUNTABILITY PARTNER.&nbsp;An accountability partner can help you move toward your goals, get past stuck...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with&nbsp;Natalie Matushenko. Natalie and I have known each other for years and it’s great to have her here today. She’s a coach, soulful mentor, and teacher. She’s also the mama to three girls, ages 7, 12 and 15.Natalie grew up in the Ukraine until age 8, when her family emigrated to the United States. She grew up with the idea of getting good grades to get into a good college to get a “good” job. She talks about how she left the high paying, high powered job to do what she loves—and how she helps other people do what&nbsp;they&nbsp;love.That experience of going against the norm and people’s expectations helped her to move her family to Colombia after she realized that living in another country was a deep seated dream. We dive into following dreams, dealing with details and getting past fear.We talk about:living with purpose and passion being an attitude not a goalthe power of passion to drive a project, even a really hard onepairing meditation and visioning with breaking things down into lists and schedulesusing meditation to be more productivehaving a plan but keeping it flexible to meet changes in your week or lifefinding your passion and making changes little by little toward itBIONatalie Matushenko&nbsp;helps soulful, ambitious and multi passionate women (and a few good men) uncover their purpose and start passion-driven businesses. She’s also the mama to three girls.LINKShttp://nataliematushenko.com/7 Steps to Living Your Passion &amp; PurposeDoable Changes from this episode:WRITE IT DOWN.&nbsp;We have a lot to remember—appointments, goals, new ideas—writing it down helps. For one week, try writing down everything you have to do and keep track of. Try writing down your ideas that you don’t want to forget. Carry a small planner or notebook with you to keep these things together.DO SOMETHING FOR YOU FIRST.&nbsp;Self-care is so important, but it is easy for it to get lost in the busy shuffle of the day. Start your day with something for you, whether it is a walk or meditation or something else that makes you feel good.&nbsp;&nbsp;SAY NO.&nbsp;To make room for the things we really value and want in our lives, we have to cut out things that aren’t necessary. You get to decide what you make space for in your life, even though you will likely feel pressure from others. Try saying no to an invitation, an activity, volunteering, event at work that you don’t really want to do. See what you can make space for—or just see what it feels like to clear those things you don’t really want to do.&nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key...

Every four months I say, “What does my schedule look like right now currently as it is. What do I want my schedule to look like. What would be my dream schedule and how can I get there.” &nbsp;– Shay HrobskyOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Shay Hrobsky, a mompreneur with her own marketing company and two kids, who’s trying—like most of us—to find some kind of balance and getting ready to launch something help others with balance. Shay explains how she left a job that caused her literally to pass out from stress, how working from home turned back into working too much, and how she finally started her own business. And then she talks about hitting the breaking point and cutting back to find what worked for her. This year Shay’s core values are fun, transparency, community, being connected and cozy. She explains how she uses these as touch points throughout the year to make decisions about what she does. She asks questions like: Is this a part of one of the values that I have for this year? Is it going to move me towards my goal? Is it going to help? These kinds of practices are so important. We talk about:Taking stock and how it helps us cut out the stuff that doesn’t matterBoundaries and being present with our kidsNot being perfect and self-forgiveness meditationLetting our kids know that we love our workGratitude practices, morning routines, and self-care—and what to do when you can’t get your routine inWhat to do when you can’t get your morning routine inBIOShay Hrobsky is a hybrid biz-life coach. She specializes in mindset &amp; personal growth, digital marketing and Facebook ads. She helps clients create a business that feels like home to them around their family and family time. She doesn’t like the word mompreneur, but she is an entrepreneur and a mom to two daughters. LINKSShayhrobsky.comfacebook.com/shayhrobskyGabrielle BernsteinThe Miracle MorningDoable Changes from this episode:TAKE A WALK IN NATURE. We need to get outside and move our bodies. A walk in nature hits two at once. You may choose to meditate while you walk, listen to a podcast or your favorite music, or just get quiet. However you want to do it, try walking daily. See how it feels when you go by yourself and when you take your kids or family along. CREATE A MORNING ROUTINE. Shay describes her own morning routine, which includes meditation, journaling, and exercise. These are all great things to include in a morning routine, but the key is to find what you need to start your day right. Keep practicing your routine, even if you have to finish parts of it later in the day. Aim for all in the morning, but don’t beat yourself up when it doesn’t happen. SET CORE VALUES. Stop and think about what is really important to you. For Shay,...

A brief summary of this episode

On this episode of the Plan Simple Meals Podcast, I’m unbelievably excited to talk with Patty Lennon, an intuitive entrepreneur coach for women and mom of a 10-year-old and a 12-year-old.Patty went from overweight, overwhelmed corporate job mom to a lifestyle she loves. She’s very open about it not being easy, but by listening to the little voice inside her, she found what was right and what worked for her. And she talks about learning to cut back on work and re-prioritize health, despite fears of what it would do to her business.One of the things we talk about is finding time and making space in our lives. Patty points out that we don’t have to do things just because we see the need. Try asking yourself this question: “Will that thing that you’re about to agree to do... will it leave you more filled up when you’re done?” If the answer is yes, say yes. If not, pass.We talk about:not letting other people’s agenda take over your daygiving up roles that don’t serve you to make space for parts of you that are unrealizedlearning to trust your calendar and releasing things that don’t get donedecluttering your to-do listhaving only 3 priorities a day—and how once things become habits they don’t have to be prioritiesknowing what you will do with your time when you make more spaceBIOPatty Lennon is an intuitive entrepreneur coach for women. Her&nbsp;mission is to ensure purpose-driven entrepreneurs know how to grow their business in a way that feels in alignment with their soul. She is the mom to two kids.LINKSpattylennon.com/facebook.com/pattyAlennonPatty’s time management systemDoable Changes from this episode:PRESERVE YOUR OWN AGENDA.&nbsp;When you feel the need to respond to every email, text, Facebook message or request, you are letting other people’s agenda rule your day. Choose two times during the day to check and respond to email. If finding an answer or completing a task gets in the way of your agenda, say no or assign it to a later time.DECLUTTER YOUR TO-DO LIST.&nbsp;We talk a lot about doing a braindump to get things out of our heads and onto paper so we can stop worrying about it. Now, take it a step further. Do the braindump, then literally cross of things that don’t have to happen now (or ever). Cross off things that are on somebody else’s agenda but don’t serve you.CHOOSE 3 PRIORITIES FOR THE DAY.&nbsp;While you may feel like you can’t narrow it down to three, do it for a week and see what happens. (You may need to declutter your to-do list first). Any more than 3 things, and you can’t call them priorities. So, what three things need to happen today? Schedule those, and schedule a break for yourself. &nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time...

Let’s be the designer of our lives. Let’s have forethought. Let’s dream a little bit and let’s sketch a little bit and let’s create this whole. &nbsp;– Krisstina WiseOn this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Krisstina Wise, whose money class really helped me. Krisstina helps millions of people each year discover the true path to wealth, health, and happiness. And since we are talking about balancing work, life, and food, she’s the perfect guest today.So let’s start by talking about balance. For most of us it is elusive. Some say it doesn’t exist, and I know Krisstina didn’t always have balance in her life. She says that for her, balance looks like taking care of all the categories that add up to a good life to her. That means giving more attention to certain parts of her life at certain times. Our lives aren’t static and neither is balance.&nbsp;That’s true for us as moms. Krisstina says that young children is just a stage of life. It make make you feel “out of balance,” but you can still design the young children stage to meet as many of your needs and wants as possible. And when it’s not small kids, you’re navigating around something else. As we dig into the idea of balance, we talk about: Letting go of the idea that there is a “there” that’s ever good enoughCreating a holistic life not one of linear silosHow money and health are self-care practicesGetting out of the to-do list mentality and into the lifestyle focusStarting the day with the hardest thingFocusing on yourself so that you can focus on others.BIOKrisstina Wise is a real estate mogul, Millionaire Coach, and creator of several multi-million dollar businesses including Goodlife Luxury, The Paperless Agent and most recently, WealthyWellthy. She is also an international speaker and the award-winning author of the Amazon Best-Seller Falling for Money, a romance novel for your bank account. Named one of the 100 Most Influential Real Estate Leaders in the country, she has been featured in USA TODAY, as well as by Apple, Contactually and Evernote for her creative leadership with emerging technologies.After nearly losing her life in 2013 and spending almost half a million dollars to get it back, she is changing the world again by inspiring others to build extraordinary wealth and optimal health. By sharing her extreme successes and abysmal failures, Krisstina reveals the elusive secrets of the uber wealthy (and why health is where to invest first). Through cutting-edge, research-based education, access to the world’s top wealth strategists and doctors, Krisstina is helping millions each year discover the true path to wealth, health, and happiness. You can find Krisstina on her WealthyWellthy Life podcast, her free weekly Millionaire Masterclass, and here on her website at WealthyWellthy.Life.LINKSwealthywellthy.life/Plan Simple Meals with Dai ManuelDoable Changes from this episode:BE PRESENT. Practice being present in small increments throughout your day. Instead of thinking about the next thing on your to do list, focus on and enjoy what you are doing, whether it is helping kids with homework or chatting with a friend or making dinner....

“Since I as far back as I can recall, I have been in love with the calendar. I can look at a month or a quarter and drop things into it and know it’s up to me then to breathe life into that.” &nbsp;– Jenny FenigOn this episode of the Plan Simple Meals Podcast, I’m super excited to talk with Jenny Fenig, a coach, author, and spiritual brand strategist with three kids. And she talks about a lot of things that I’m super passionate about right now.One of the things we talk about is different seasons of our lives—and the actual seasons of the year. Jenny talks about embracing the energy of the different seasons, which I think is so important for ourselves and our families.And we talk about choosing things we can get excited by. We don’t have time to waste, so what we choose to do needs to matter to us. It’s so easy to put up with things, but there is another way. We dig into that. We talk about:how things change in parenting and the need to adapt to the changesstrategic planning and tasking out big projects (and using Asana as a tool)getting fired up and having a missionhaving support in your family and from outsidefinding quiet and communicating your needsgetting a lot done even if you don’t have a lot of timeBIOJenny Fenig is a passionate woman, wife, mom, yogi, adventurer, and award-winning entrepreneur. After spending a decade climbing the corporate ladder as a communications executive and event producer in New York City, Jenny burned out and quit her high-pressure, six-figure job to become a yoga teacher and figure out how she could rebuild her life from the ground up with freedom and faith as her foundation.The corporate refugee discovered the fields of coaching and online business and immediately knew she found her soul’s calling. Jenny guides entrepreneurs to be smart, soulful marketers with rock-solid systems to reach more, make more and play more. She lives in the beautiful Berkshires of Massachusetts with her husband and three children. Find out more at www.jennyfenig.comLINKSwww.jennyfenig.comJenny’s schedule template &amp; tipsFacebook @JennyFenigGet Gutsy: A Sacred, Fearless Guide for Finding Your Soul’s Calling and Living Your Dream.The Surrender ExperienceStructure Precedes Evolution with Cate Stillman&nbsp;Doable Changes from this episode:START THE DAY WITH LEMON WATER. Try starting your day with warm lemon water. Just heat water and pour over a quarter lemon in a glass. This is a great way to

“When you’re feeling really, really overwhelmed, just taking a piece of paper and a pen just dumping everything that’s on your mind for five minutes can help so much.”&nbsp;– Katherine NorthOn this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Katherine North, who runs the online coaching business called Declare Dominion. She’s also mom to 5 kids ages 2 to 11.We talk about Katherine’s daily compass that helps her focus on the most important thing each day. She shares her strategy of choosing 3 goals a quarter and then 3 goals for the week. And while, like the rest of us, she finds herself spending some weeks putting out fires, she uses these goals to refocus.We also talked a lot about clutter—how it gets in the way of getting things done and how to deal with it. Katherine shares practical tools she uses and mental reset ideas too. There are so many great ideas in this conversation!We talk about:how being ruthless with physical clutter can help us stay on track with goalsher “5-minute swoop” routine for clearing clutterhaving an outbox for things that need to leave your househow taking the time for higher mental work (that you feel like you don’t have time for) leads to higher productivitymental load and being realistic about—and getting—the help we needhow having a “uniform” makes your morning easier and lets you love what you wear.BIOKatherine Kunnecke is a writer &amp; life coach who helps soulful women get bigger, stronger, and braver in all areas of their lives. She’s on a not so secret mission to help the wise women take over the world.LINKSDeclaredominion.comqueensweep.comOverwhelmed&nbsp;by Brigid SchulteDoable Changes from this episode:DO A 5-MINUTE DECLUTTERING.&nbsp;Set a timer for 5 minutes and see what you can clear in one area. Put dirty laundry in the hamper, backpacks in the closet, clear the coffee cup from your desk. This isn’t the time to sort through papers or wash the dishes. Just clear space.CREATE AN OUTBOX.&nbsp;Set up one space where anything that needs to leave your house—from library books to outgoing mail to a dish to return to your neighbor—goes. Put outgoing items in that one place, and when you leave the house check to see if anything needs to go with you.FOCUS ON 3 KEY THINGS EACH WEEK.&nbsp;Take half an hour each week to sort out your week. While you aren’t overwhelmed, choose the three things that are most important for that week. As you go through the week and life intervenes, keep coming back to those three things to focus and get things done.&nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.Choose from the changes above or download a list of 101 Doable Changes we made for you.<a href="http://plansimplemeals.com/101-doable-changes/" rel="noopener noreferrer"...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Morra Aarons Mele, an author, founder of a social impact agency, Internet marketer, and mom of three.We started talking about the myth of balance, which led into discipline, boundaries and limits. Morra talks about being an overachiever who has learned to execute and move on. And we discuss how sometimes we violate our own boundaries, especially how we treat our bodies.We talk about:the magic of being an ambitious introvertfinding your vision: what you want, what your boundaries are and what the non-negotiables aremanaging your digital life and creating an online presence that works within your boundariesthe idea of work-life fitputting&nbsp;everything&nbsp;on your calendarrespecting your own needs—and your calendarBIOMorra Aarons-Mele is the founder of award-winning digital agency Women Online and its database of women influencers, The Mission List. Morra is the author of the forthcoming book&nbsp;Hiding in the Bathroom: An Introvert’s Roadmap to Getting Out There (When You’d Rather Stay Home).LINKSWomen OnlineThe Mission ListHiding in the Bathroom: An Introvert’s Roadmap to Getting Out There (When You’d Rather Stay Home)Morra on Twitter: @morraamQuiet&nbsp;by Susan CainDoable Changes from this episode:CREATE A VISION.&nbsp;Schedule a little time to think about what you actually need, what your boundaries are, and what your non-negotiables are. This is the starting point to creating the life you love. So for now, start by listing those three things.&nbsp;CREATE DIGITAL BOUNDARIES.&nbsp;Because we live in the digital age and can be connected 24-7, doesn’t mean we have to be or should be. What are your boundaries around being connected? There’s no right and wrong, but having boundaries is really helpful. Try setting one boundary this week—don’t check your email after 8PM or put our phone in a basket during dinner.&nbsp;PUT EVERYTHING ON YOUR CALENDAR.&nbsp;Respect your needs by scheduling everything on your calendar—including down time. Go back to your boundaries and vision and notice how you are feeling when you look at your calendar. If it is too jam packed, find what can give and add some more off time. Schedule some in before you get too busy.REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Desha Peacock a lifestyle design coach who helps multi-passionate entrepreneurs who seek freedom, prosperity, travel, beauty and meaning create their sweet spot style. She works from her home in Vermont and is the mom to a 10-year-old. While Desha lives in Vermont, she knows that Vermont winters are not good for her mental health. She knew she desired warmer, sunnier winters—and she made it happen. We discuss how she uses visioning to manifest what she needs. (Not just those warm winters, but a cute and ridiculously affordable summer office space too.)So we talk vision, but we also get into some of the real logistics—how do you manage your schedule? What do you do with your kids when you need to run a retreat? How do you pull off professional when your family (or the dog) keeps interrupting? We talk about: The power of writing things down, whether it’s appointments in your calendar, goals or dreamsThe idea of balance as a bigger picture strategy rather than something to strive for minute to minute within our day Using vision books to manifest what we want—and as a gratitude bookOur favorite home systems and hacks to save time and avoid fightsThe importance of having your own sacred space in your home the nobody messes withHow to declutter our homes—and our lives—by upgrading, whether it’s new things or more earningDesha Peacock is an author, speaker, retreat leader and lifestyle design coach. She’s helped hundreds of people find their “Sweet Spot”— a self-defined place of success and beauty. Her first book Create the Style you Crave on a Budget you can Afford, was listed in the Huff post as “the book to give your girlfriend” and sold out in less than 20 days. It is now in it’s second printing.LINKSDesha’s website: sweetspotstyle.comConnect with her on Instagram @deshapeacockDoable Changes from this episode:&nbsp;WRITE DOWN GOALS &amp; DREAMS. Is there a change you want to make in your life? Write it down. Whether it’s a goal to lose some weight or a dream to travel more, writing it down—as if it is already real—helps. CLEAR YOUR HEAD. Writing things down also helps solidify even mundane things like when an appointment is or what’s for dinner. When you put things like these, or your latest great idea on paper, you clear your head and make room for other things. UPGRADE TO MAKE SPACE. Work with the idea that for something to come in, something else needs to go out. If something is worn or not your style anymore or just doesn’t get used, trash it, donate it, or sell it to make room for things that you will use. (And if you are weighed down with stuff, start by simply making space before bringing anything new in.)&nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help youtake small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over...

“You cannot plan for everything, which is why planning is so important.”Last week my mom fell playing tennis and broke her hip.Originally this was a week to get a lot done in my business. I have designed a planner that I am counting down the days to show you, but there are lots of little things that need to happen so that I can.I created the space. My 13 and 11-year olds were going to Washington DC with my parents, and my little one was going to camp.The week started when my 11-year old broke her toe. One more home for the week, but I was OK. I immediately made a plan for a “get some work done”/”go on fun outings with girls” balance. While at the hospital getting a boot for my daughter, I got the call that my mom fell while playing tennis and an ambulance was taking her to the hospital.In the matter of 30 minutes there were a lot of choices to be made, and I learned some really valuable lessons about motherhood, being a daughter, work, and food. I share them on the episode.I talk about…The importance of a tribeKeeping things simpleEating well, even when that is hardI also share my three big lessons for the week, aka, the things that did not go so well, including…Making space on either side of crazy daysDrinking enough waterTime blocking, setting rhythm, and checking in regularly&nbsp;

It's not our job to get our kids to eat. It's our job to supply them with the food at regular times. But from there, they are certainly the best judges of their own appetite&nbsp;– Jennifer HouseOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jennifer House, a mom of three and a&nbsp;registered dietitian, who has a private practice helping moms nourish their families with confidence.Jennifer works a lot with moms around first foods and early feeding. She follows&nbsp;World Health Organization, American Academy of Pediatrics, Dietitians of Canada recommendations to wait until about 6 months to start solids.We talk about baby-led weaning, skipping the purees and feeding babies what you eat when they are ready. This makes life easier for parents and allows babies to control how much they want to eat. And when you are feeding your baby what you eat, it can help make meals healthier for everybody since we often want to feed our babies healthy foods.But we don’t just talk about babies, we talk about setting kids up for good eating habits as they grow.We talk about:teaching kids to listen to their own bodies regarding how much to eat (and how hard it is for parents to let go and let how much they eat vary from day to day)how behavior can be an indicator of food allergies or sensitivitiesideas for what to feed babies: eggs, chili (rinsed to reduce spiciness), meat from a slow cooker, egg or chicken or cucumber from salad . . .how less parental pressure and more kid control can actually help with picky eatersthe ways we influence our kids around food through our own behavior whether it is what we eat or how we talk about food or our bodies&nbsp;LINKSFirstStepNutrition.comSolid Steps to Babyled Weaning Facebook groupThe Parents' Guide to Baby-Led WeaningThe Importance of Family DinnersWhite Bean Cake from The Spunky CoconutDoable Changes from this episode:MAKE A NO YUCK RULE.&nbsp;Practice not saying “Yuck” or complaining about part of a meal they don’t like. Teach your kids to say “No thank you” or simply leave what they don’t like. For your part, resist the urge to make them eat the food they leave to the side.SERVE A FAMILY MEAL.&nbsp;Instead of catering to picky eaters, make a family meal that reflects the way you want your family to eat. You can make adaptations, like rinsing a spicy chili for babies or adding hot sauce for mom, but serve everyone the same food.GET YOUR KIDS INVOLVED IN GROWING FOOD.&nbsp;This can be a windowsill box of herbs or some lettuce in the backyard. Kids get intrigued with seeing things grow and getting to pick and...

We can feel sick, and gradually we feel better. We kind of forget how sick we felt. So, we don’t connect what we’re eating to how we felt. – Maria Quintana-PillingOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Maria Quintana-Pilling, Functional Nutrition and Lifestyle Practitioner. She’s a health coach who teaches live and online cooking classes, and she knows a lot about food, so this is going to be a fun conversation!Health and how we feel in our bodies is a wake up call to a lot of my guests. That was my story as well. Maria started to dabble in nutrition after being diagnosed with fibroids, and after surgery to remove fibroids, she got really serious about it. She found that the changes she made were more nuanced than some people report, but still profound.We dive into going gluten-free and dairy-free, including why you might want to try it and how to approach it. We look at the difference between gluten-free and grain-free and why to try one over the other.We talk about:Things you might not have considered when you think about gluten-free (condiments, alcohol, makeup?)How different foods work for different people, how what works for us may change at different stages of our lives, and the kinds of clues your body gives you about foods that may not work for youWhy soaking or sprouting grains is importantUsing pesto and quinoa or rice bowl for more balanced mealsWays of balancing protein, fats and carbs that don’t look like a traditional plateWhy detoxes are helpfulBIOMaria Quintana-Pilling is a certified functional nutritionist and lifestyle practitioner, certified nutrition consultant and natural chef, specializing in digestive and women’s health issues. She received nutrition training from Bauman College in Berkeley, CA, the Tree of Life Rejuvenation Center in Patagonia, AZ, and Holistic Nutrition Lab Full Body Systems. She runs short detoxes and in-person and online cooking classes. She’s is the mom to a 7-year-old son.LINKSContact MariaMaria’s Urban Spice Nutrition website with summer detox &amp; quinoa bowl recipeMia’s Go to Rice bowls&nbsp;Doable Changes from this episode:TRY QUINOA BOWLS.&nbsp;I’ve talked about how I use rice bowls as an easy, adaptable meal, and I love Maria’s suggestion of a quinoa version. Find links to both above. Grain bowls are very adaptable—you can use different grains, proteins, veggies and seasonings. And if you put the different components in separate bowls, it’s easy to adapt for different nutrition needs and tastes.&nbsp;UPGRADE YOUR SNACKS.&nbsp;Remember that we need a balance of proteins, fats, and carbs. Choose whole food snacks with an aim to include all three. One way to do this is to add some nut butter to a fruit snack.DO A 5-DAY DETOX.&nbsp;A detox gives your liver a break from processed food and refined sugars and other things like caffeine and alcohol, allowing it to do its job better. The first couple of days can be really hard, so it can be usefu l to have the support of a group, but people usually start feeling better around day 3. If you aren’t...

Do&nbsp;your&nbsp;family dinners count?I was 33 and I had five major dreams attained. Handsome husband, check. Three beautiful kids, check. A design company of my own, check. Home owner, check. A white picket fence, check.These were dreams embedded deep in my soul, since the days of lemonade stands and doll play, and 90210&nbsp;episodes.But all the sudden they felt not enough.My dreams were changing.I was struggling in my role of mom.I was exhausted.I did not know how to cook, and I was being tested by a long list of home items that simply did not exist before kids.My new dreams included a full night’s sleep, 10 minutes to take a shower without being interrupted, a day away (anywhere) from my family, I'm kidding, a little, but really, what I most wanted was a personal chef..., who would feed all of us and wash the dishes. But somehow those dreams felt wrong. I was a mom, and moms happily make dinner.The thing I have not mentioned is I gained 85 pounds in my first pregnancy and did not lose it.One day at my office, at about 3pm. I remember looking up at a stack of Starbucks cups — maybe five — that had collected over the course of the day. I remember thinking I have to get home soon to the kids. I remember wondering what they should have for dinner. I remember feeling exhausted and wondering how that was possible after all that coffee.I remember knowing that something had to change.So that day, staring at the coffee cups, I decided to tackle the one thing that felt tangible, my weight.And the next day — with a little help from a coach — I changed my food.I had been on a few diets in my life, but this one was different.I was eating real food.I tell people the weight melted off. but I am not sure that it was that it happened so fast or it just did not matter.Within days, I was off 3 medicines that I took daily, and my energy was off the charts (with no coffee!)I understood for the first time in my life that what I ate was attached to how I feel.How could I not have known this?I had added in foods that I had not known existed 2 weeks prior, or if I did, I would have definitely not known what to do with them - kale, collards, cacoa, nori, saurerkraut. .I needed to get my oxygen mask on first, and once it was securely on, I turned my eyes and heart to my 4-year old daughter who was not thriving.She did not pay attention in school, she had a hard time sleeping, and she was covered in eczema. And nothing that doctors were prescribing was working — from therapy or cream.Luckily, I was able to turn to food. One week after no dairy and no gluten, we had a different child. She was rash free, and her teacher felt she had a new child in the classroom.Meanwhile, I had dove into the world of food. I did this by talking to every health “guru” who would take my call. I learned so much about food and ingredients from this group, but the thing that stuck out to me most was that lots of their kids rebelled and left the house to eat crap.And this is when I realized my work as a mom was one part food and one part parenting. My goal became learning how to raise kids who would someday become healthy adults.And to be clear, by healthy I mean mean using all the tools that are in our control and come from the natural world &nbsp;to avoid sickness and brain fog &nbsp;— food, sleep, water, exercise to name a few.We almost always look at what we need to eliminate when we think of getting healthy, whether it’s our health, our kids health or our family’s health, but it is...

Choosing to look at at a situation with a different perspective or different way can change everything. – Paula SaccoOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Paula Sacco, a certified professional coach who specializes in helping women rediscover, reimagine and redesign their lives in order to fulfill new purposes and connections. Paula is the mom of three teens, and we talked about what it’s like with older kids. She talks about how friendships change as our kids get older. Sometimes we need to make more of an effort to get together when we aren’t seeing friends at kids activities regularly or because we or our friends get more involved in work. Friendships aren’t the only thing that changes. Our perception of time changes too. Paula works with a lot of women who want to figure out how to make more time in their lives for themselves and what they want to do—and then as kids get older it turns into almost too much time. We talk about: How kids health issues can be a way into changing our eating The need to revisit how we eat when new changes occur in our bodies Making a point to sit down for family mealsRegularly putting good food in front of the kids so they learn to eat well based on their bodiesHow things change when you take care of yourself Why it’s important to pay attention to how you talk to yourselfThe radical self-care of getting awayLooking at your life going forward and what you want it to look likePaula Sacco is a certified professional coach who specializes in helping women rediscover, reimagine and redesign their lives in order to fulfill new purposes and connections. Paula loves building a community of women who transform their lives by focusing more on their individual passions and goals. She lives in the Boston area with her husband, two teenage sons, and her daughter who is spreading her wings at college. So excited to dive in into so many things because I can’t even imagine [email protected] Sacco Coaching on Facebook&nbsp;Doable Changes from this episode:SET AN INTENTION. Decide what you want your reality to be, like I am a neat person who always puts things away. Write it on a note card. Keep that by your desk and by your bed. Look at it at different points throughout your day. CONNECT REGULARLY WITH FRIENDS. Pick a day, say the third Wednesday of every month, and invite your friends—no RSVPs, just people coming as often as they can. Meet for coffee or to talk about goals, but get together. FIND YOUR WHY. If you want to make a change, knowing why can help you get there. For example, you know “I should workout” why is that important? Keep asking that over and over until you get to that core of why it’s important to you. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is...

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sara Fins, a certified health coach and mom of two. I feel like she and I are really aligned on what we do: helping busy moms create a healthier life through doable changes (without spending a ton of time or money). We talk about how Sara gets her kids to be healthy eaters and how she helps other parents bring more healthy eating to their families.One of the things we need to do is model healthy eating. Sara starts out telling parents that this isn’t a quick fix. But as kids see you eating something again and again, they start to get curious, and they want to try what you are doing. Another thing we’re trying to instill in our kids is to listen to how their body feels. Sometimes that means letting them have things that we don’t think of as healthy and letting them see what that feels like. As they get older and have more control, we have to hope they’ve learned from our modeling and reminders to listen to their body and do what feels right for them. We talk about: Offering healthy options—and choosing them ourselvesHow to handle birthday parties (and why)Learning to cook through “layering” experience if you don’t even know the basicsHow to get kids involved in the kitchenWhy meal planning and meal prep make healthy eating more doableThe importance of eating with your kids&nbsp;BIOSara Fins received her training at the Institute for Integrative Nutrition in New York City and is certified by the American Association of Drugless Practitioners. She teaches busy moms to feed themselves and their families better through manageable, practical steps without spending hours in the kitchen or tons of money at the grocery store.&nbsp;LINKSwww.sarafins.comHealthy Meal Ideas for Kids Facebook group&nbsp;Doable Changes from this episode:&nbsp;OFFER A CONSISTENT HEALTHY OPTION. Whether you are just starting to feed your kids, working with picky eaters, or trying to make a shift from eating a lot of processed foods, offering something healthy consistently helps. Serve carrot sticks with every meal along with whatever other veggies you have. TRY COOKING ONE THING NEW. Whatever your confidence level in the kitchen, pick something that seems doable and try it. If you can make a salad, try making your own dressing. If you have cooked a chicken, try making chicken soup. Trial and error isn’t a bad way to learn to cook. You can take classes to get new ideas and techniques, but there is a lot you can learn by just getting in the kitchen and attempting to put a simple meal on the table. &nbsp;MAKE A MEAL PLAN. Creating a meal plan means you come into each meal knowing what you need to do and knowing you have what you need. No more getting derailed by poor planning. A meal plan doesn’t have to be complicated. It can include cooking a big batch of rice and a big batch of beans early in the week and using them in different ways. It can mean breakfast for dinner. Think simple, but plan. &nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter...

When we're looking at our skin, when we're applying our products, it's really important that we do so with love. –Rachael PontilloOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Rachel Pontillo, who among other things is a certified international health coach, licensed aesthetician and natural skin care formulator and educator. We talking about skin care and how food and what we put on and in our bodies matters.Rachael has a lot to share on reading labels and on making your own skin products. For starters, she recommends products with short ingredients lists. And while you may have heard the advice not to use products with names you can’t pronounce, she points out that many of us have trouble with Latin names, though these are often used with natural ingredients. She reminds us that all products contain chemicals, we’re choosing between toxicants and safer ingredients or non-toxic ingredients.Rachael recommend making your own products—and teaches people how to do it. And she is proof that even a busy mom running a business with kids involved in activities can find the time.We talk about:How to assess skincare products and what ingredients you want to avoidThe ways homeschooling opens up different time and what it can teach us and our kidsWhat oils to keep in your skin care pantry and how to use essential oils safelyHow to use clay and what’s in your kitchen to make a simple skin clarifying maskGetting kids involved in decision-making and skin care productsWhy taking care of your skin at night mattersThe “Skin Trigger Trifecta”: gluten, sugar and dairy and why changing how you eat really affects your skinRachael Pontillo is the best-selling author of Love Your Skin, Love Yourself and co-author of The Sauce Code. She’s an AADP and IAAHC board certified international health coach, a licensed aesthetician and natural skin care formulator and educator. She’s the president and co-founder of the Nutritional Aesthetics Alliance and creator of the popular skin care and healthy lifestyle blog “Holistically Hot” and the 6-week online course “Create Your Skin Care.” She’s also an avid herbalist, self-professed skin care ingredient junkie and lifelong learner. And, of course, she’s also a mama.LINKSrachaelpontillo.comcreateyourskincare.comhttp://www.ewg.org/skindeep/https://www.thinkdirtyapp.com/MadeSafe.orgSoup Making GuideDoable Changes from this episode:START THE DAY WITH A GREEN SMOOTHIE. Racheal and I both do this. Rachel loves green smoothies because they add both fiber and hydration, which helps with elimination. There are a lot of good reasons to love green smoothies. Try it for one week and see if it changes your skin (or anything else for you!)BUY OR MAKE ONE PRODUCT. Don’t feel like you have to toss everything you use. Choose one you are running out of or one that you think is particularly problematic. Make or buy something better and try

We can reframe how we look at how we eat together as a family. – Julia SarverOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Julia Sarver, a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, Oregon since 2009 and has led over 1,000 clients to success with her short detox program (we’ll dive into that). Julia and I talk about what it’s like eating outside the norm. Julia’s mom is from Denmark and had ideas about food that didn’t fit the Standard American Diet, so Julia grew up eating healthy meals and not having dessert every day. Even so a health crisis made her take a new look at what she was eating. We talk about detoxing and the mindwork around making major changes in how you eat. Julia is all about getting people to make the better decision in the moment—and showing them how much better they can feel. We both agree that too many people tolerate things in their lives because they don’t realize how much better it could be. We talk about: How Julia found out her body couldn’t handle gluten or dairy (she was convinced that she’d never eat anything delicious again)—and how she felt when she cut them outWhy short detoxes are successful—they’re approachable and and you have a moment when you rebel and decide to up and quitTrusting our bodies and how we feel, not just studiesSimplifying meal routines and meal planning and having a list of go-to places to give yourself a breakFinding a way for you to eat that works for you without you feeling guilty about it And Julia’s best birthday meal ever. &nbsp;BIOJulia Sarver is a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, OR, since 2009 and has led over 1,000 clients to success with her short detox program. She’s also the mom to the world’s cutest 3-year old. Julia loves a giant salad with a side of fries, and doesn’t like sugar-coated anything—including advice. &nbsp;LINKSeatwithoutapology.com&nbsp;Doable Changes from this episode:FOCUS ON THE POSITIVE. If you are making changes to your diet, focus on what you can eat, instead of what you can’t. Stock up on delicious foods that fit your new way of eating, so that when you are hungry you can eat something yummy that serves your body. WRITE DOWN WHAT’S GOING ON WITH YOUR BODY. Keep a journal about how you feel—did you sleep poorly, have gas, feel bloated, get tired at 1PM . . . It’s easy to overlook symptoms until you start to see how often they happen. Knowing what is happening in your body (and that you can do something about it) is a doable step toward deciding to make a change. SIMPLIFY MEAL ROUTINES AND PLANNING. Have a few go-to breakfasts that you put in rotation. Simply what you cook—few ingredients, steamed veggies. It doesn’t have to be fancy to be healthy. Focus on what works, not what you think you “should” be making. &nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.&nbsp;A...

Once I made the commitment to find a way to get better, things that I never heard of just kept showing up in my life. – Elaine GardnerOn this episode of the Plan Simple Meals Podcast, I’m so excited to talk with holistic health expert Elaine Gardner. Elaine’s experience with debilitating pain during her period, intestinal discomfort, seasonal allergies, brain fog, severe fatigue, and horrible muscle spasms led her to her holistic lifestyle. Elaine began her body healing journey with supplements and a variety of bodywork. When her son got ear infection after ear infection and had endless childhood viruses, she also used body work with him to reduce the problem. Elaine has made changes to her food and taught her kids to pay attention to food and how it affects them. Elaine explains how she made small steps toward change and how she encourages people to do the same. We talk about: What our hormonal system does (so much more than we think)Why we need to control stressWhat we teach our kids and how they navigate their bodies and food as they get olderHow to find alternative medicine practitioners for kids (and why it’s worth paying for services for our kids and ourselves)The power of sleep and waterWhy we have to learn not to just push throughElaine Gardner is a holistic health expert. She’s working on a new program called Food Freedom, a guide to loving and planning and buying the right food for your health. Elaine helps people find the right foods that serve them and their health. LINKShttp://www.designyourhealthylife.comDoable Changes from this episode:&nbsp;COMMIT TO MORE SLEEP. For one week, make a commitment to getting more (and quality) sleep. Remove electronics from your bedroom. Make sure the room is dark. If you have to get up at a certain time, get yourself to bed earlier. And if you get woken up in the night, work on an alternative—have a partner take over childcare one night, allow yourself to nap the next day. CHOOSE ONE FOOD CATEGORY TO CHANGE. Elaine talks about taking fruit juice out of the house and then cutting out non-organic foods. Pick one thing to adjust this week. Get it out of the house and buy a healthier alternative. Maybe you cut out sugary juices or only buy organic produce this week. PUT YOURSELF FIRST. As moms, it can be hard to take care of ourselves. You have to make the effort and put yourself first; it’s not selfish it’s actually the best thing you can do for the other people in your life. So choose what you will do for yourself and put it on your calendar. Then make that a non-negotiable appointment. REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward your big goal.A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it....

When we don’t feel strong within ourselves, we tend to be sort of tumbled about by all of the outside influences of what we should be doing. &nbsp;– Deb BlumOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with transformational coach Deb Blum. She helps moms find more freedom, fun and fulfillment within the lives that they live right now. You know I believe in doable changes, and Deb is about working with the life you already have. Love that!Deb and I talk about how to help your kids thrive by showing up with confidence and solidity, whether it’s about what you serve for dinner or anything else. We talk about our own paths of getting past all the “shoulds” to do just that—and how to be solid and flexible at the same time.We talk about busyness related to those shoulds and as a form of distraction. Deb says, “Whenever I decide to do something, I seem to always have time to do what I decide to do.” We talk about making time for by choosing what’s really important to us.We talk about:How parenting demands shift as our kids change—and how to stay involved as they growHow we bring our own food challenges to the table and still get our kids past themThe fact that busyness is a distraction and setting decision parameters to help say no to busyThe ripple effects of turning your focus back to yourselfGoing paperless as a form of freedomHow tapping into our own enoughness changes everythingDeb is a coach, consultant and speaker. She is a creative problem solver and freedom catalyst, who helps set moms free from all of the perceived limitations that they have. As a catalyst, she guides people into greater acceptance of of who they are, because that acceptance alone brings so much inner peace and happiness. She believes that we can transform our lives within the life we already lead.LINKSDebblum.comDoable Changes from this episode:Know your goals and let them guide every decision for one week. So if your goal is to be healthy and strong so you can be active with your family, apply that to decisions about what you eat and do. Make your decision and be confident and firm with it. This works wonders with reacting to kids responses to what’s for dinner (and sometimes even helps cut back on negative responses.)Set decision-making criteria for saying no. This can look a lot of different ways. You might say I’ll only volunteer if I’m actually engaging with my kids (no committee work) or we only do activities two nights a week or we spend time as a family on Sunday, so we say no to invitations. Having decision-making guidelines helps you easily weed out things that don’t fit your personal and family values. Go paperless for a week. Deb talked about the freedom of being paperless and the tools she uses to be paperless. Try being paperless for one week—use your phone or your iPad for note taking. Create a digital binder of meal plans and recipes. Experiment with tools to make paperless work for you.&nbsp;&nbsp;REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you&nbsp;take small steps toward...

Are we giving ourselves permission to step back and say “But wait...what do we really want to be doing?” – Amanda HinmanOn this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Amanda Hinman, who helps moms get in touch with their intuition, improve communication, and finding time for yourself. Amanda’s life looks pretty amazing right now, but a few years back, her oldest daughter was struggling with seizures. Amanda’s husband’s anxiety was through the roof with a stressful job and the family health issues, and Amanda’s autoimmune condition was exacerbated. She felt guilty and helpless as a mom. Things shifted for Amanda when she started working on her own self-care. That had a ripple effect her whole family. She is the momma of four girls. Amanda says, that her life isn’t perfect now, but “It’s an ongoing journey of “let’s have fun together and let’s connect and let’s use our time in ways that we enjoy instead of feeling this obligation to-do list.”Amanda and I talk about how we, as moms, are experts on our own kids—and we need to tap into our intuition. Amanda talks about listening to her own intuition in dealing with her daughter’s health and tells her clients: I’m not the expert on your child. You are the expert on your child. I’m going help you unpack those layers you need to tap into that intuition. We agree that busy is a choice. Amanda shows us how to decide the way you want to live your life instead of feeling like you’re a victim of circumstances. If you have kids in lots of activities, you need to ask yourself: Are we giving ourselves permission to step back and say “But wait...what do we really want to be doing?” instead of doing what you feel like you should be doing. We talk about:the importance of down timehow to take baby steps toward the life you want to be livingwhat to do when you are already overscheduledhow to help your kids make healthy decisions about activities and downtimehow we make food choices that support the life we want and our own individual circumstanceshow to communicate about all these things by starting from the same place.Amanda runs the Hinman Holistic Health Institute and knows first hand how getting in touch with your intuition, improving communication, and finding time for yourself create ripples of change throughout your family and life. LINKSGet in touch with Amanda or to get her free Vibrant Child Starter KitSpunky Coconut’s Bean CakePodcast with Stacey Martino&nbsp;Doable Changes from this episode:Lean into your intuition. It may feel hard when you are in the doctor’s office, but the saying “mother knows best” is wise.Prioritize dinner. This may mean saying no to a few things, but feel what shifts at home.Look at your calendar with a lens of “Is this serving me?” Don’t quit everything today, but feel into where you can fit in more family downtime (hint: it could be dinner!).REALLY getting...

On this episode of the Plan Simple Meals Podcast, Mia talks with RB Fast. They dive into the very exciting topic of Urban Homesteading. Wait until you hear how and where RB sources her food. It is quite inspirational!RB shares her strategies for balancing her garden with her work and parenting. She also describes her family ritual for visiting a farm to harvest tons of veggies, along with her system for freezing and preserving.RB shares an overview of the Montessori philosophy, how she practices it at home, and how our kids can embrace the philosophy at home to be more self-reliant in the kitchen. RB finally shares what her day looks like from school pick-up to dinner. For anyone questioning family dinner, this is a must listen!RB Fast is a coach and mentor for school leaders and the CEO of MontessoriMatch.com, a hiring website for Montessori schools. She believes that education is a powerful tool for social justice and that school leaders are key to making major change in our society. When her family gets home, she shuts down her computer to focus on spending together growing and preparing food while laughing a lot. She lives in Denver, CO but escapes to see the world as much as possible, usually in pursuit of cappuccino and cheese. Follow her journey on social media @VegucationMama or keep up with her thoughts on school leadership at&nbsp;https://beelineconsulting.net/the-latest-from-rb/And don't forget to join a growing group of mamas trying to make great choices in their families at www.healthymomsmeetup.com.

On this episode, Linda Rothey and Mia dive into Linda’s journey of getting healthy, and look at how Linda went from a junk food fanatic to her most amazing healthy self. She talks about her journey when a friend asked her to do a detox and she decided to go all in. She explains how hard it was at the beginning, but how a few weeks in her daughter acknowledged that her mom was happy.Mia and Linda talk about diving into life and motherhood post detox. Linda shares how she got her three kids involved too. They have a fun tangent about all the things that end up on our to-do lists that we simply don’t need to do. Linda talks about how the answer can just be “no” to all those things that get in the way of our food, and she shares a few specific stories of how she has said “no” lately to make time for family hikes.Linda Rothey is dedicated to helping moms rediscover their whole selves through healthy eating and mindful thinking. She is a mom of three, professional educator, entrepreneur, and the founder of detox4moms.com, where she’s building a community of moms who are living intentionally, establishing healthy boundaries, and opening themselves up to receive the life of health, happiness, and love they’ve always wanted. Above all, Linda is as real as they come: no frills, no lace, nothing fake—just a mom with a little bit of attitude, a love of corny jokes, and an immeasurable admiration for moms just like you.And don't forget to join a growing group of mamas trying to make great choices in their families at www.healthymomsmeetup.com.

On this episode Mia chats with Sara Bradford. This is a long episode filled will lots of nuggets. They dive into her upbringing which is filled with nuggets for moms wanting to raise kids who grow up loving food and how she kept it real as she studied nutrition. Sara makes mouths water with her description of food being beautiful. She talks kitchen prep mindfulness — music, flowers, kids, essential oils, gratitude. She talks about stepping off the scale and how to really care about the journey. Sara shares her viewpoint on sugar which we can all learn from, including birthday cakes and treats, so love moves away from sugar and towards what actually matters in a moment. She talks about balance as compared to an extreme diet, and how she uses “dumps” to get ladies to move into balance and simplicity. She talks a lot about how to eat with the seasons, and even touches on how possibly green smoothies do not make sense all year long.Sara Bradford is as passionate about red wine as she is about green smoothies. When she's not writing about menstruation in her nutrition blog, she is a mama, a no-b.s. nutrition resource for awesome women tired of nutrition b.s., and fearlessly leading women with her signature program The Community Dump -- a series of seasonal cleanses designed to get women as passionate about food and cooking and living as she is.&nbsp;Find her at nourishrealfood.com OR communitydump.teachable.com