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Plan Simple with Mia Moran

English, Fitness / Keep-fit, 1 season, 401 episodes, 5 days, 1 hour, 8 minutes
Bestselling author, Mia Moran serves up the Plan Simple show for parents who want to create a healthier, happier home— one meal at a time. Listen in for informative conversations on food, family, and valuable strategies to make meals meaningful and fun!
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7 Simple Ways to Bring More Feminine into Your Day-to-Day with Mia Moran

“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...
4/11/202428 minutes, 17 seconds
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Do Business the Feminine Way with Mia Moran

“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...
4/5/202430 minutes, 9 seconds
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Become a Planner with Mia Moran

“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.
4/2/202436 minutes, 14 seconds
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Build a Business that You Love with Jeannie Spiro

“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 The Ultimate Speaking Lead Generation System: 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...
3/28/202451 minutes, 26 seconds
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My Wellness Now with Mia Moran

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.
3/26/202422 minutes, 35 seconds
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It Has To Be You with Tess Masters

“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 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 Me Blender Girl website:® Health...
3/21/202458 minutes, 31 seconds
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5 Strategies to Find Time for Your 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.
3/19/202420 minutes, 13 seconds
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Taking a Stand for Your Body with Marie-Claire Hermans

“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 — 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...
3/14/202455 minutes, 34 seconds
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Keep What You Want with Kristyn Ivey

“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. LINKS 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...
3/7/202445 minutes, 48 seconds
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Giving, Receiving, and Planning with Mia Moran

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.
3/5/202421 minutes, 1 second
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Oracle Cards with Mia Moran

“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...
2/29/202440 minutes, 26 seconds
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Unshaming with Kamini Wood

“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.LINKS 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
2/22/202444 minutes, 1 second
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Breathing Opens Up Creativity with Jen Murray

“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 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.
2/15/202455 minutes, 37 seconds
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Co-Parent Well with Mikki Gardner

“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?
2/8/202450 minutes, 37 seconds
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Repair Your Relationships with Stacey Curnow

“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:’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...
2/1/202443 minutes, 6 seconds
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Feel Better in Your Body with Katie Bramlett

“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: 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...
1/25/202446 minutes, 24 seconds
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Emotions are Energy with Erica Cordeiro

“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.LINKS @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.
1/18/202451 minutes, 36 seconds
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Space Care with Ashley Moon

“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
1/11/202448 minutes, 17 seconds
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A Year of FLOW

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 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
1/9/202422 minutes, 45 seconds
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Crafting Your Spaceship with Rob Bell

“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 @realrobbell 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...
1/4/202459 minutes, 35 seconds
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Small Move 31: Focused Breathing and Energy Healing

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
12/31/202314 minutes, 45 seconds
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Small Move 30: Shift Your Perspective

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
12/30/202312 minutes, 38 seconds
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Small Move 29: Get Your Digital Ducks in a Row

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
12/29/202312 minutes, 7 seconds
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Small Move 28: Optimize Your Business Banking

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
12/28/202313 minutes, 55 seconds
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Small Move 27: Slow Down and Take 5 for You

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
12/27/202312 minutes, 31 seconds
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Small Move 26: Singing Our Gratitude to Nature

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
12/26/202315 minutes, 12 seconds
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Small Move 25: Turn “Have to...” into “Want to...”

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
12/25/202313 minutes, 59 seconds
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Small Move 24: Stop Having the Same Fight With Your Partner

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
12/24/202312 minutes, 37 seconds
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Small Move 23: 5 Steps For Better Health

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
12/23/202312 minutes, 29 seconds
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Small Move 22: Be the Next Ripple + an Amazing Ally

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
12/22/202313 minutes, 10 seconds
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Small Move 21: 10-Minute Movement Journey to Feeling

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
12/21/202317 minutes, 50 seconds
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Small Move 20: 3 Secrets to Better Sleep

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
12/20/202313 minutes, 26 seconds
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Small Move 19: Quickly Move Stuck Energy and Create New Solutions

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
12/19/202315 minutes, 21 seconds
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Small Move 18: Create a Personal Impact Statement for 2024

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
12/18/202313 minutes, 12 seconds
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Small Move 17: Master the Emotional Side of Goal Setting

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
12/17/202311 minutes, 19 seconds
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Small Move 16: Write Your Lifestyle Intention

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
12/16/202312 minutes, 33 seconds
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Small Move 15: Craft Your Vision

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
12/15/202311 minutes, 35 seconds
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Small Move 14: Manifest Your Dream Business + Life

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
12/14/202312 minutes, 23 seconds
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Small Move 13: Emotional Freedom Technique

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
12/13/202310 minutes, 41 seconds
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Small Move 12: Unlock Your Most Unapologetic Self

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
12/12/202312 minutes, 32 seconds
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Small Move 11: Quiet Self Doubt

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
12/11/202311 minutes, 49 seconds
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Small Move 10: One Question That Will Save Your Marriage

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
12/10/202311 minutes, 28 seconds
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Small Move 9: Elevate Your Self Image

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
12/9/202310 minutes, 58 seconds
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Small Move 8: Identify the Root Cause of Hormone Imbalance

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.
12/8/202311 minutes, 12 seconds
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Small Move 7: Stepping on the Path to Holistic Empowerment through Jornaling

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.
12/7/202312 minutes, 50 seconds
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Small Move 6: Simply Personal Holiday Gifting: StoryJots from the Heart

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!
12/6/202311 minutes, 27 seconds
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Small Move 5: Body Listening Practice

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!
12/5/202311 minutes, 38 seconds
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Small Move 4: Discover Family Stories at the Holiday Table

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.
12/4/202311 minutes, 33 seconds
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Small Move 3: Create Peace and Joy this Season

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!
12/3/202311 minutes, 20 seconds
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Small Move 2: 5 Minutes to Self Compassion

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
12/2/202310 minutes, 40 seconds
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Small Move 1: Make Room for Opportunities with Some Feng Shui

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.
12/1/20239 minutes, 42 seconds
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FLOW365 Spotlights Testimonial

“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 »
11/29/202348 minutes, 1 second
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Make December Matter: Decide, Schedule + Follow Through

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 This is also where you get the planning sheets referenced in this episode.
11/24/202346 minutes, 4 seconds
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Make December Matter: Nervous System Wisdom with Kelly Lubeck

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 This is also where you get the planning sheets referenced in this episode.
11/24/202337 minutes, 17 seconds
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Make December Matter: Vision

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 This is also where you get the planning sheets referenced in this episode.
11/24/202317 minutes, 47 seconds
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Make December Matter: Guided Meditation with Julie Hannon

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
11/24/202324 minutes, 58 seconds
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Make December Matter: Center with Gratitude

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 This is also where you get the planning sheets referenced in this episode.
11/24/20239 minutes, 46 seconds
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Make December Matter: FLOW Planning Method

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 This is also where you get the planning sheets referenced in this episode.
11/23/202312 minutes, 33 seconds
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Make December Matter: End 2023 Well

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 This is also where you get the planning sheets referenced in this episode.
11/23/202310 minutes, 33 seconds
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Let December be a Bridge not a Disconnect with Mia Moran

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.
11/15/202331 minutes, 44 seconds
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Being a Mother with Jessica Connolly

“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: ​​ @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...
11/8/202356 minutes, 3 seconds
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My December with Mia Moran

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.
11/7/202342 minutes, 7 seconds
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Step 1: Get Centered

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.
11/3/202340 minutes, 22 seconds
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Life, Loss and Love with Nick Shaw

“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:...
11/3/202340 minutes, 50 seconds
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College Reimagined with Dr. Crystal Gifford and Summer Joy Deaton

“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:...
10/25/202351 minutes, 55 seconds
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Minimalism and Decluttering with Sona Avetisyan

“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: 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...
10/19/202348 minutes, 26 seconds
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How Our Homes Can Support Our Bodies with Dr. Wendie Trubow

“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.LINKS 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
10/12/202352 minutes, 8 seconds
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Meal Planning Now with Mia Moran

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. 
10/7/202338 minutes, 13 seconds
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Diet Culture Takes Time with Nicole Hagen

“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...
10/4/202353 minutes, 23 seconds
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Rest with Octavia Raheem

“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...
10/1/202345 minutes, 24 seconds
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10X Goals with Mia Moran

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
9/25/202328 minutes, 55 seconds
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Pivots and Your Akashic Records with Rosalyn Fung

“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:;Facebook: 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...
9/20/202359 minutes, 28 seconds
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Branding is Spiritual with Tiffany Neuman

“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...
9/15/202342 minutes, 7 seconds
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Use Your Cycle with Renae Fieck

“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 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...
9/7/202348 minutes, 56 seconds
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Creativity, Productivity, and ADHD with Beryl Young

“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: @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...
8/30/202348 minutes, 29 seconds
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Body Scan Meditation with Mia

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.
8/28/202316 minutes, 31 seconds
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Make Time for Your Health with Mia Moran

“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
8/28/202337 minutes, 10 seconds
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Sleep Better with Kali Patrick

“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 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:...
8/16/202341 minutes, 29 seconds
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Build Your Age-Appropriate Exercise Routine with Dr. Anthony Balduzzi

“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 Project 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...
8/9/202357 minutes, 1 second
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Making Change Doable: Health Edition

“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
8/7/202320 minutes, 43 seconds
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Mothering Your Teen + Young Adult

“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...
8/3/202343 minutes, 13 seconds
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How to Utilize the Full Moon to Make Better Plans

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...
8/1/202321 minutes, 15 seconds
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Being a Balanced Supermom with Lori Oberbroeckling

“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: Group: Link to Book: https://www.secretsofsupermom.comInstagram:&nbsp; 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....
7/27/202338 minutes, 3 seconds
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The FLOW Planning Method—How a Clear Vision and Little Changes Add Up to the Life You Want

“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...
7/25/202345 minutes, 10 seconds
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Why Today Matters

“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...
7/19/202328 minutes, 23 seconds
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Productivity is a Byproduct of Focus with Megan Flatt

“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 or or @focussessions.LINKSFocused book: @focussessions +...
7/12/202353 minutes, 40 seconds
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Self-confidence with Candy Motzek

“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: 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.
7/5/202347 minutes, 37 seconds
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Become Your Own Inspiration with Gina Vincent

“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 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
6/28/202342 minutes, 48 seconds
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Empowered Food Choices with Tess Masters

“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 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: UP FOR THE FREE WORKSHOP: <a href=""...
6/21/202359 minutes, 18 seconds
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Magnificent Menopause with Amanda Hinman

“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: Assessment: 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...
6/14/202343 minutes, 30 seconds
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The Heroine’s Journey with Kristin Hanggi

“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...
6/7/202349 minutes, 45 seconds
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Slow Down and Reach Your Goals with Jadah Sellner

“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 (code PLANSIMPLE) @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.
5/31/202354 minutes, 13 seconds
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Your Dream Life with Denise Walsh

“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.com 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?
5/25/202341 minutes, 33 seconds
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Being Enough with Jill Avey

“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?
5/18/202344 minutes, 45 seconds
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Bring All of You to Work with Nic Frick

&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 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...
5/10/202342 minutes, 33 seconds
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Behind the scenes of my birthday month

“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.
5/10/202341 minutes, 44 seconds
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Embody It Until You Believe It with Nicole Crone

“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.com 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...
5/3/202356 minutes, 20 seconds
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Slow Down with Amy Mangueira

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...
4/28/202348 minutes, 49 seconds
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Shift the Mindsets that Hold You Back with Miriam Schulman

“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:;Freebie: ArtpreneurBOOK.comInstagram: 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....
4/20/202349 minutes, 32 seconds
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The Saboteur with Jackie Meek

“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: Links: 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...
4/13/202349 minutes, 44 seconds
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SPECIAL: What is FLOW365?

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;
4/12/202338 minutes, 2 seconds
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Planning and the Nervous System Kelly Lubeck

“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...
4/6/202355 minutes, 1 second
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Being Focused with Megan Flatt

“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 or 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="" rel="noopener noreferrer"...
3/29/202359 minutes, 47 seconds
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Your Voice of Desire with Jill Hope

“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 ( 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.LINKS Gift: 4 Secrets To Skyrocket Your Business And Bank Account Masterclass: 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...
3/23/20231 hour, 2 minutes, 11 seconds
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Stretch Joy with Laura West

“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: group: in: 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
3/16/202346 minutes, 49 seconds
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Behind the Scenes of My Self Care

“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.
3/3/202342 minutes, 15 seconds
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12 Days of Self Care with Mia Moran

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...
2/26/202349 minutes, 54 seconds
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Taking Time for Your Relationship with Christal Allen

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: Love Language E-Book: 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...
2/16/202354 minutes, 17 seconds
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Make Your Vision Happen with Ashley Ludlow

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: Board Video Workshop Series: - - 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...
1/11/20231 hour, 4 minutes, 57 seconds
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Ritual with Mia

“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
12/21/202238 minutes, 44 seconds
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Making Choices, REALLY

“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...
12/18/202232 minutes, 53 seconds
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Style as Self Care with Andrea Putnam

“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?LINKS 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.
12/7/202246 minutes, 40 seconds
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When You Were Born with Wanica Dunn

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.com 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.
11/30/202256 minutes, 28 seconds
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You Don’t Need to Sit on a Cushion to be Mindful with Shahin Najak

“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.LINKS 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.
11/23/202240 minutes, 33 seconds
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Take Your House Back with Cass Aarssen and Dana White

“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;LINKS 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...
11/16/202249 minutes, 7 seconds
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Freeing Emotions with Lauren Fonvielle

“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:;Masterclass:;FB:;YouTube:;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...
11/9/202246 minutes, 12 seconds
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Radical Healing with Simona Sillah

&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:...
11/2/202245 minutes, 28 seconds
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Make December Matter

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;
11/1/202227 minutes
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To Drink or Not to Drink with Karolina Rzadkowolska

“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 and Free Gift: Euphoric: Ditch Alcohol and Gain a Happier, More Confident 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...
10/26/202253 minutes, 56 seconds
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At Home in Your Body with Ruth Balsiger

“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: 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...
10/19/202251 minutes, 36 seconds
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Feel Good with Risa Groux

“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.
10/12/202249 minutes, 9 seconds
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Building Relationships with Janice Porter

“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: 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.)
10/6/202254 minutes, 35 seconds
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Leave Room for Spirit with Julie Hannon

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:<a href=""...
10/3/20221 hour, 3 minutes, 32 seconds
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The Shift with Alicia Berberich

“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:;;Instagram:
9/29/202244 minutes, 5 seconds
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Being Not Doing with Roxanne Lowery

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...
9/21/20221 hour, 2 minutes, 48 seconds
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Workshop: Fulfilled Mom

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 »
9/19/202247 minutes
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Making Time to Heal with Kimberly Quirk

“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...
9/14/202258 minutes, 15 seconds
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Feminine Productivity: The Art of Balancing Work, Motherhood and Wellness

“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.
9/12/20221 hour, 4 minutes, 22 seconds
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Using Your Intuition in Business and Life with Heather Maguire

“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...
9/2/202259 minutes, 47 seconds
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SPECIAL WORKSHOP: Thrive this fall

“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!!!
8/31/202249 minutes, 33 seconds
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Bless this Mess with Melissa Griffiths

“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...
8/25/202253 minutes, 50 seconds
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Planning the Transition from Summer to Fall

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.
8/22/202221 minutes, 15 seconds
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Help Your Kids Regulate Their Emotions with Dr. Ambroes Pass-Turner

“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...
8/17/202255 minutes, 19 seconds
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15 Family Lifestyle Hacks

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...
8/15/202240 minutes, 20 seconds
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Collaborative Parenting with Katie and Steve Keene

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: 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?
8/11/202259 minutes, 30 seconds
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Meal Planning this Fall

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.
8/3/202232 minutes, 54 seconds
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Navigating the College Application Process with a Growth Mindset with Beth Pickett

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 Parents LINKS&nbsp;<a...
7/27/20221 hour, 12 minutes, 23 seconds
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Planning for Motherhood

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.
7/22/202242 minutes, 7 seconds
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Who is your child, really? with Robbin McManne

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...
7/20/20221 hour, 3 minutes, 28 seconds
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Planning for Business Growth

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.
7/18/202232 minutes, 50 seconds
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Develop a Positive Money Mindset with Kaila Pilecki

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.LINKS 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.
7/13/20221 hour, 5 minutes, 38 seconds
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Why planning really matters for an introvert

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!
7/8/202221 minutes, 30 seconds
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Relaunch Your Life as Many Times as Needed with Dr. Michelle Gordon

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.LINKS 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.
7/6/202256 minutes, 43 seconds
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Planning to Lose Weight from Love

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 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.
7/1/202243 minutes, 17 seconds
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Become a Global Phenomenon without a Large Following with Ina Coveney

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 First 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...
6/29/20221 hour, 5 minutes, 47 seconds
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Lean Into Your Own Energy to Find Work Life Balance with Gianna Diggs

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: List for Self-Care Planner:; on InstagramGianna on FacebookFigure out your human design:&nbsp; 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....
6/22/202250 minutes, 56 seconds
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Speak Up with Alexia Vernon

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.LINKS 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?
6/15/202258 minutes, 45 seconds
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All About Hormones with Dr. Anna Cabeca

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.
6/8/20221 hour, 8 minutes, 2 seconds
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What’s your purpose? with Natalie Matushenko

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.LINKS 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...
6/2/202254 minutes, 38 seconds
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Making Space for the Sacred with Julie Hannon

“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.LINKS 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.
5/26/202249 minutes, 38 seconds
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Looking for New Work as a Mom with Becca Carnahan

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.LINKS 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?
5/18/202248 minutes, 26 seconds
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Get Your Life Back with Fabienne Fredrickson

“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 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...
5/11/202255 minutes, 35 seconds
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Money is a Great Teacher with Marcy Predmore

“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.com 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...
5/4/202248 minutes, 4 seconds
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Lay the Groundwork for Summer with Jenny Warner

“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: 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...
4/27/202252 minutes, 59 seconds
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Manage Your Energy vs. Your Time with Jackie Woodside

“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
4/22/202257 minutes, 48 seconds
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From the Inside Out with Sil Reynolds

“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...
4/20/202250 minutes, 50 seconds
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Turn it Over and Take a Step with Desha Peacock

“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,, Career Rookie, US News Money, Where Women Create and many more.LINKSDesha’s NEW Listbuilding Course:;’s website: www.sweetspotstyle.comDesha’s Instagram:’s Past Podcast Interview: Make Space with Desha Peacock<a href="" rel="noopener noreferrer"...
4/13/202255 minutes, 10 seconds
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You Are 100% Loveable with Andrea Paquette

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 Loveable on FacebookAndrea on InstagramAndrea on LinkedInThe Life You Want with Deborah...
4/6/202252 minutes, 49 seconds
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The Life You Want with Deborah Knight

“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...
3/30/202247 minutes, 51 seconds
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Find Ease Part 4: It Takes a Village to Stay Accountable

"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.
3/16/20221 hour, 6 minutes, 42 seconds
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Find Ease Part 3: Balance Work, Wellness and Family

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.
3/16/202237 minutes, 8 seconds
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Find Ease Part 2: How to do great things in 90 days

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.
3/16/202224 minutes, 57 seconds
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Find Ease Part 1: The Most Important Planning Tool

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.
3/16/202226 minutes
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The Plan Simple Relaunch!!

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.
3/16/202214 minutes, 47 seconds
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Hear Your Intuition with Heather Dressel

“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.
3/9/202240 minutes, 34 seconds
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Mothering and Working in Corporate with Aimee Greczmiel

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: Self-Care Menu (Top 20 Self-Care Activities for Working Moms): @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...
3/2/202241 minutes, 41 seconds
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Simplify Healthcare with Kyana Brathwaite

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.
2/23/202258 minutes
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Learn to Cook with Debbie Brosnan

“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 class 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
2/16/202251 minutes, 57 seconds
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Love Your Clothes with Stefanie Johnson

“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
2/9/202244 minutes, 29 seconds
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Marketing to Connect with Christina Frei

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.LINKS 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?
2/2/202250 minutes, 24 seconds
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Let Go and Receive with Patty Lennon

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.LINKS 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.
1/11/202254 minutes, 22 seconds
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My Body Today with Mia Moran

“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...
1/7/202238 minutes, 47 seconds
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Gift 12: What’s possible?

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…
1/3/202222 minutes, 7 seconds
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Gift 11: What can cards tell you?

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!
1/3/202210 minutes, 41 seconds
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Gift 10: Cravings

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!
12/31/202143 minutes, 18 seconds
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Gift 9: Your Finances

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!!!
12/30/202156 minutes, 5 seconds
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Gift 8: Your Year on Your Wall

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 to get printouts for the year!
12/29/202120 minutes, 2 seconds
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Gift 7: 2022 Astrology

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.
12/28/202139 minutes, 5 seconds
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Gift 6: Your Vision

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!
12/26/202122 minutes, 33 seconds
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Gift 5: Love

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!
12/26/202137 minutes, 38 seconds
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Gift 4: Your Word

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 to get a list of possible words!
12/24/202116 minutes, 59 seconds
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Gift 3: Complete

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.
12/23/202137 minutes, 31 seconds
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Gift 2: Relate

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!
12/22/202137 minutes, 16 seconds
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Gift 1: Release

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.
12/21/202124 minutes, 3 seconds
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Journaling to Heal with Kim Marie

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.
12/21/202144 minutes, 39 seconds
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Choose with Kelley Grimes

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 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...
12/20/202147 minutes, 22 seconds
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Focus with Megan Flatt

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 or 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...
12/18/20211 hour, 7 minutes, 23 seconds
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Plan to Learn with Mia Moran

“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...
12/1/202145 minutes, 50 seconds
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Thanksgiving: Meal planning & a practice in what we really want with Mia Moran

“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.
11/18/202140 minutes, 53 seconds
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Being and Becoming with Michele Julian

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;LINKS 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.
10/26/202135 minutes, 1 second
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Maneuvering Menopause with Shelly Burns

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 Summit 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
10/20/202145 minutes, 6 seconds
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10 Ideas That Have Transformed How I Mother with Mia Moran

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
9/13/202142 minutes, 21 seconds
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Kids and Spirituality with Trace Bell

“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.LINKS 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...
9/3/202154 minutes, 57 seconds
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Easeful Motherhood with Mia

“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 »
8/30/202123 minutes, 39 seconds
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The AMAZING Teen Years with Eliza Reynolds

“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...
8/25/20211 hour, 5 minutes, 39 seconds
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Today Matters with Mia

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...
8/17/202134 minutes, 5 seconds
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Get Grounded in Time with Mia

“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 timeLINKS 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...
8/16/202138 minutes, 15 seconds
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Rethinking Time with Mia

“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
8/14/202145 minutes, 27 seconds
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Becoming Anti-racist with Brandyn Campbell

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.com 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...
8/9/20211 hour, 10 minutes, 39 seconds
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A Healing Home with Moni Castaneda

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.LINKS 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...
7/23/202142 minutes, 29 seconds
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Rest, Reset and Flow with Mia

“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...
7/8/202148 minutes, 15 seconds
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Tapping with Jill Wener

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. 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...
6/30/202132 minutes, 35 seconds
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Modern Marriage with Sarah Jenks

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.LINKS 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...
6/23/202151 minutes, 56 seconds
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Stack Your Business with Dan Morris

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.
6/17/202159 minutes, 50 seconds
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Budgeting is Selfcare with Shay McMillan

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 page 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...
6/10/20211 hour, 18 seconds
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It Only Takes One with Stacey Martino

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®️!LINKS Solid Synergy with Stacey Martino&nbsp;Doable Changes from this...
6/4/202135 minutes, 28 seconds
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The Practice with Linda Wells

“ 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;LINKS;MENTIONED LINK<a...
5/26/20211 hour, 4 minutes, 15 seconds
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Eat to Thrive with Tess Masters

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 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="" rel="noopener noreferrer"...
5/19/20211 hour, 11 minutes, 7 seconds
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Mothering Tweens and Teens with Sil Reynolds

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;;LINKSSil’s Site: Motheringanddaughtering.comThe Book&nbsp;Eliza’s Program for Teens: <a href=""...
5/12/20211 hour, 6 minutes, 8 seconds
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Parenting Simplified with Kim John Payne

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...
5/5/20211 hour, 5 minutes, 35 seconds
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The Body is Good with Melissa Deally

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: Your Toxic&nbsp; Load Quiz:;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...
4/28/202154 minutes, 54 seconds
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Pause with Masami Covey

“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;LINKS;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...
4/21/202159 minutes, 49 seconds
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Day 5: Get Out of Survival Mode Challenge

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, so you can get access to all the material.
4/19/202122 minutes, 50 seconds
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Day 4: Get Out of Survival Mode Challenge

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, so you can get access to all the material.&nbsp;
4/18/202125 minutes, 1 second
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Day 3: Get Out of Survival Mode Challenge

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 so you can get access to all the material.
4/17/202120 minutes, 36 seconds
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Day 2: Get Out of Survival Mode Challenge

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 so you can get access to all the material.
4/16/202114 minutes, 35 seconds
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Day 1: Get Out of Survival Mode Challenge

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
4/15/202115 minutes, 30 seconds
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Who Have You Become?

“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: 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...
4/13/202143 minutes, 45 seconds
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FLOW 365 in Action—Meet Porsha, Becky and Jennifer

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...
1/6/20211 hour, 15 minutes
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Fear, Intuition and Connection with Jennifer Urezzio

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 Podcast;FREE GIFT:<a href="" rel="noopener noreferrer"...
12/12/202039 minutes, 48 seconds
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Special Workshop: Simplify December with a Countdown Calendar

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!
12/1/202053 minutes, 39 seconds
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Communication with Michelle Barry Franco

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 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,...
11/24/202039 minutes, 19 seconds
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The Invisible Inner Barrier to Women’s Happiness with Dr. Valerie

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.com<a...
11/2/202052 minutes, 58 seconds
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Belonging with Becca Piastrelli

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;LINKS;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;
10/26/202041 minutes, 38 seconds
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Listen to Yourself with Martha Van Camp

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,...
10/17/202052 minutes, 14 seconds
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Everyday is NOT the Same with Lena Dolter

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.com 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?...
10/9/202043 minutes, 59 seconds
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Walk Your Way to Better with Joyce Shulman

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;LINKS @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...
9/18/20201 hour, 35 seconds
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The Skinny with Tess Masters

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 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="" rel="noopener noreferrer"...
9/10/20201 hour, 6 minutes, 23 seconds
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Ditch the Diet Drama with Lia Pinelli

“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...
9/3/202048 minutes, 22 seconds
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What to Do with the Brain Dump

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,...
8/28/202045 minutes, 20 seconds
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Align with Your Goals with Sharon Wilson

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 »;Doable Changes from this episode:NOTICE THE STORIES YOU TELL YOURSELF. What are you telling...
8/20/202052 minutes, 53 seconds
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On Being with Amy Pearson

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;LINKS 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...