Podcasts by Habit Hack Your Health | Healthy Habits for Working Moms, Atomic Habits, Time Management, Fitness Tips, Easy Meal Prep
***YOUR GO TO SHOW FOR BUSY WORKING MOMS WHO WANT TO CREATE HEALTHY HABITS IN LESS TIME, GUILT FREE***
***TOP 1.5% RANKED HEALTH AND FITNESS PODCAST***
Hey, girl! Are your healthy habits all over the place or nonexistent? Do you wish you could find true food freedom, move your body for joy and really just talk a little nicer to yourself? If you tried to habit hack your health, but the strategies you’ve tried just haven’t worked for you and your busy lifestyle then this podcast is for you.
Hey, I’m Emily Nichols–Habit & Fitness coach, Behavior Change Specialist and Taco Tuesday Enthusiast. I’m here to tell you there is an easier way than what we’ve been taught about health and our habits. How do I know? Because I’ve transformed my own life through habit hacks and my family now gets the best of me, and I now help my clients do the same!
I'm now going to teach you how to create healthy habits in less time, guilt free for all seasons of your life…it’s not your fault your habits haven’t worked, friend…we just have to do them differently!
So…are you ready to feel empowered and transform your habits and life? Let's do this!
On Habit Hack Your Health, you will learn how to:
- Use a habit strategy from the female perspective (because we have to do habits differently!)
- Lose the overwhelm and confusion on diet culture & focus on healthy habits instead
- Finding true health through your fundamental needs like mindset, food freedom and movement habits that are realistic and sustainable
- Focus on your health in less time and guilt free
- Every day habit hacks to help you as a busy working mom take care of yourself in order to transform your life and thrive and get off the hot mess express
- Create your own custom Habit Hacks for your health for all seasons of your life
So grab a sparkling water, a cup of coffee or even a marg and let’s start habit hacking!
Next Steps:
Learn the method in the free masterclass, the Healthy Habit Reset:
https://emily-nichols.com/healthy-habit-reset-masterclass
Work with Emily:
www.emily-nichols.com/workwithemily
Visit the Transformation Shop:
www.transformationshop.co
Come say hi on Instagram:
www.instagram.com/emilynichols22
Further podcasts by Emily Nichols
Podcast on the topic Mentale Gesundheit
All episodes
TOP EPISODES OF 2023 1/3: 5 Questions to Ask Yourself to Change Your Mindset Around Your Time from 2023-12-11T09:30
For the next few weeks, I'm sharing the top episodes of the year! These top 3 episodes have the most downloads and really show what habit hacks and mindset shifts you need to most help in (and I...
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HABIT HACK (FOOD FREEDOM) What Are Worth It Foods? 4 Questions to Ask Yourself and a Habit Loop from 2023-12-07T09:30
One of my favorite books is, "Food Freedom Forever," by Melissa Urban. This is not a Whole30 book though...it's focused on strategies for your food freedo and you don't have to...
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Episode 232: Bye Whole30. Why I’m No Longer a Whole30 Coach and 5 Things The Whole30 Taught Me (and what I think of it today!) from 2023-12-04T09:30
So today might be controversial, but I think I need to address it. I am no longer a Whole30 Certified Coach, I am no longer offering my course and I'm going to share today why!
HABIT HACK (MINDSET) 5 Habit Loops of Gratitude You Can Use Throughout Your Day as a Busy Working Mom from 2023-11-30T09:30
Thanksgiving might be over, but we really need to focus on gratitude all year long, right? It’s really hard to be mad, sad or angry when y...
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Episode 231: Money Isn’t Scary! Creating Healthy Money Habits with Meghan Dwyer from 2023-11-27T09:30
Does talking about money make your palms sweat? Me too! However, you need to know that you're not alone! Today we're going to be chatting about creating a healthy money minds...
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HURRY! BIGGEST SAVINGS TO HABIT HACK YOUR HEALTH! from 2023-11-24T09:30
Get the Accelerator as a POD COURSE! This is an audio only format<...
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HABIT HACK (MOVEMENT) 5 Thanksgiving Workouts for Joy (Not to Earn or Burn Your Food!) from 2023-11-22T09:30
Have you ever seen that funny meme that says, "Before you marry, find out if their family does 5K’s or mimosas on holidays!" Why can't we have both and keep keep this sense of fun?
Episode 230: Why Only 5-15% of Working Moms Complete Online Courses and How I’m Meeting You Where You Are to Help Your Healthy Habits Stick. PLUS! EARLY BLACK FRIDAY SALE! from 2023-11-20T09:30
Did you know only 5-15% of us actually finish online courses? We know what we need to do (for the most part of our health) but we need a custom habit hacking system t...
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HABIT HACK (FOOD FREEDOM) No Shame or Food Rules on Thanksgiving from 2023-11-16T09:30
This is a short, but important episode sharing how you can find true food freedom even during the holidays! You don't have to do either extreme of restricting foods during the holidays or going...
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Episode 229: Lose the Clutter on Your Calendar and In Your Home (Especially During the Holidays!) with Laurie Palau from 2023-11-13T09:30
Ever feel like a hot mess? All of the clutter in your head is spilling out onto your calendar and into your living spaces? (I am raising my hand!) But this can be elevated especially during th...
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HABIT HACK (MINDSET) Good/Better/Best Habits For the Season of Life You Are In from 2023-11-09T09:30
The last step in my Habit Hacking System I teach inside of my signature program, the HEALTHY HABITS ACCELERATOR is to have a back up pla...
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Episode 228: What the Blue Zones Netflix Doc Can Teach Us About Training for Life from 2023-11-06T09:30
Have you watched the new Netflix docuementary, Live to 100: Secrets of the Blue Zones? I recently watched it and had so many great takeaways of how you can live to 100 as well ...
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HABIT HACK (MOVEMENT) Too Cold Outside to Workout? Think Again! from 2023-11-02T08:30
As it starts to get colder outside, the motivation to actually get outside and move your body goes down significantly! However, due to our crazy busy lives--at home workouts really come in clut...
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Episode 227: A Simple System to Get S**t Done in All Seasons Of Your Life with Brianne MacKenzie from 2023-10-30T08:30
Let's face it...it's hard ot get sh*t done every day when you are pulled in so many directions! You can feel very overwhelmed by your never-ending to do list and putting your health first seems ...
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HABIT HACK (FOOD FREEDOM) No More Good or Bad Foods. 5 Tips to Help Change Your Food Labels Mindset from 2023-10-26T08:30
Food is not good or bad. You are not good or bad based on what you eat. However, we've all thought a certain food is bad for us or you were being "bad" because of something yo...
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Episode 226: Let’s Get Back to The Basics! The 5 Components of Physical Fitness to Train for Life for Millennial Moms from 2023-10-23T08:30
Exercise, physcial fitness, working out, movement--it has become confusing and more complicated than what it needs to be! As busy working millennial moms, we need simple, sustainable, energy gi...
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HABIT HACK (MINDSET) Do You Do Car Personal Development? from 2023-10-19T08:30
Do you ever do car personal development? As parents, we spend hous in the car each week Uber-ing our kids to our activities so why not take advantage of that time! Learn a few ...
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Episode 225: Hunger Cues All Over the Place? Let’s Disband from the Clean Plate Club with Lisa Salisbury from 2023-10-16T08:30
Have you been ever told to, "CLEAN YOUR PLATE?" I know I was growing up and I know I've even told my kids that now. However, what if you don't need to clean your plate? What i...
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HABIT HACK (MOVEMENT) How To Consistently Get In 3 Days of Exercise Every Week from 2023-10-12T08:30
How much should you workout a week? It doesn’t have to be every day! We’ve talked about creative ways to get in more movement compounding throughout the day, but let’s talk about actu...
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Episode 224: I’m Feeling 42! Thoughts from a 40-something Millennial Mom and How Habit Hacking Has Help Me Thrive in my 40’s So Far from 2023-10-09T08:30
I'm feeling 42! For real, I'm feeling it. This is a a vulnerable episode that I hope you can relate to and hopefully feel seen and not so alone when it comes to your health, body image,...
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HABIT HACK (FOOD FREEDOM) Bloated? Let’s Use a Habit Loop to Fight The Bloat! from 2023-10-05T08:30
Okay, friends...I know I'm not the only one that struggles with bloating from time to time. In fact, I used to battle with it A LOT until I did some investigating and now use that data in my ow...
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Episode 223: The Power of Community Groups for Your Health (Even with a Busy Life!) with Tabitha Crocker from 2023-10-02T08:30
If you stop to think about it, you are part of so many different community groups! A mom group, a work group, maybe even a dog loving group (or maybe that's just me!) What about health focused ...
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HABIT HACK (MINDSET) Why You Should Set Big Hairy Audacious Goals (BHAGs) from 2023-09-28T08:30
What is a BHAG? It's a Big, Hairy, Audacious Goal! On today's episode I'm sharing why it's important to set big goals for yourself, examples of a few BHAG examples around mindset, moveme...
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Episode 222: How to Create and Track Daily, Weekly&Monthly Healthy Habits from 2023-09-25T08:30
We talk a lot about tracking your habits, but let's take it the next step and break down the different type of daily, weekly and monthly healthy habits that you can track! We track thes...
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HABIT HACK (MOVEMENT) How to Use the Compound Effect for More Movement Without Spending Hours in the Gym from 2023-09-21T08:30
I know you want to move your body and that you feel great after you workout! It gives you more energy, it gives you that workout high and helps you feel good from the inside/out. I also...
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HABIT HACKING BUNDLE: TIME EDITION IS NOW LIVE! from 2023-09-19T08:30
Myself and the other contributors inside of the HABIT HACKING MASTERCLASS: TIME EDITION have been so excited about the feedback and the big...
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Episode 221: How Knowing Your Human Design Type Can Help You Be More Consistent with Kelsey Abbott from 2023-09-18T08:30
Have you ever heard of Human Design? In short Human Design is a system that gives you a detailed blueprint of how your energy is designed, how you are unique, and what your gifts and life purpo...
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HABIT HACK (FOOD FREEDOM): Why You Should Sit Down to Eat as a Busy Working Mom from 2023-09-14T08:30
Many times we are so busy we don’t have time to eat (or forget to) or we’re eating while standing at the counter, right?!? I know I have do...
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Episode 220: How to Use A Time Inventory and the Top 5 Reasons It Will Help You Make More Time from 2023-09-11T08:30
The first step in my Habit Hacking System in my ACCELERATOR program is to find out the data, the facts!Listen
HABIT HACK (MINDSET) 5 Questions to Ask Yourself To Change Your Mindset About Your Time from 2023-09-07T08:30
How many times have you heard yourself saying you don’t have enough time? Or that you’ll never find the time for your own healthy habits? ...
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ANNOUNCING THE HABIT HACKING MASTERCLASS: TIME EDITION! from 2023-09-05T08:30
I am so excited to share a special project I have been working on with some amazing experts on time! THE HABIT HACKING MASTERCLASS: TIME EDITION is now live!
We as women...
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Episode 219: How to Find Your Own Identity Outside of Motherhood with Stephanie Rosenfield from 2023-09-04T08:30
From the moment we become moms, we take on a new role. It's such a huge blessing and responsibility and can be all-consuming at times. It's easy for us to lose ourselves in motherhood ...
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HABIT HACK (MOVEMENT) Should You Close Your Rings? The Pros and Cons of Fitness Trackers and Your Habits from 2023-08-31T08:30
I know many of us have Apple Watches and other fitness trackers and even I get a little thrill out of closing my rings each day! (If you’re not sure what I’m talking about—they are th...
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Episode 218: What Are the 4 Tendencies and How Your Tendency Will Determine Your Habit Hacking Success from 2023-08-28T08:30
Knowing the facts/data about yourself and your personality can help you effectively habit hack your health. This is the first step of my HABIT HACKING SYSTEM inside of the Listen
HABIT HACK (FOOD FREEDOM) Can You Actually Retrain Your Taste Buds? Let’s Habit Hack More Whole Foods vs. Processed Foods from 2023-08-24T08:30
Did you know that research shows that your tastebuds regenerate every 2 weeks and the more you eat the fruits and veggies, the better they will taste and processed fo...
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Episode 217: Unsubscribing to Diet Culture While Still Creating Healthy Habits with Nicole Hagen of The Health, Wellth&Wisdom Podcast from 2023-08-21T08:30
How can we unsubscribe to diet culture while still creating healthy habits for ourselves? Diet Culture has lead us to believe that our value is determined by our size or the nu...
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BONUS! The New Digital Ultimate Habit Tracker Is Here! from 2023-08-18T08:30
You have been asking for a digital habit tracker so here it is! The Listen
HABIT HACK (MINDSET) Tracking your Mindset Habits and the 1% Better Rule from 2023-08-17T08:30
We're finishing our habit tracking series today by chatting about tracking your mindset habits. Tracking is the tool to ensure your habits will stick. Mindset is often a fundam...
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Episode 216: 10 Ways Habit Tracking Can Help You Feel Less Chaotic and Overstimulated from 2023-08-14T08:30
Life feel chaotic and you feel overstimulated? The TV is blaring, kids are arguing, your phone's notifications are going off, you're trying to think of what to have for dinner--...
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HABIT HACK (MOVEMENT) Should You Be Tracking Your Workouts? from 2023-08-10T08:30
Should you be tracking your workouts? You can track when, what kind of exercise—reps, weights, etc., but also how you felt before and after (love this tip!) Now just like we cha...
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Episode 215: Proactive Healthy Habits to Lose the Mom Rage with Elizabeth Andreyevskiy of the Emotionally Healthy Legacy Podcast from 2023-08-07T08:30
Ever experience mom rage? That feeling when you have finally hit your limit and you boil over? We've all been there and I know the guilt you feel after is real. Mom rage usual...
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HABIT HACK (FOOD FREEDOM) Should You Be Tracking Your Food? Weighing Out the Pro’s and Con’s from 2023-08-03T08:30
Should you be tracking your food? This is a personal decision for most, and habit that can bring a lot of insight and success for your food freedom goals...or it can be very tr...
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Episode 214: How You Can Pivot Your Habits with the 6 Stages of Change Model from 2023-07-31T08:30
Change is hard. Change is uncomfortable. Why? Fear, social pressures, overwhelm, emotions and even habits and routines you already have in place. When implementing a new habit,...
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HABIT HACK (MINDSET) Habit Stacking and Habit Tracking To Make Your Healthy Habits Stick from 2023-07-27T08:30
Habit stacking and habit tracking will ensure that your healthy habits will stick! (SPOILER: this is one of the steps we'll be covering in the HEALTHY HABIT RESET!) Today we're ...
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Episode 213: Stop Doing More and Lose the Overwhelm with Sarah Dalton of the Peace and Productivity Podcast from 2023-07-24T08:30
How do you define productivity? Productivity is a feeling and is personal to you. It's not about doing more, hustle culture and feeling overwhelmed and completely burnt out at...
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HABIT HACK (MOVEMENT) Using the Mind/Muscle Connection for More Impact on Your Strength Training from 2023-07-20T08:30
We have talked a lot on the show about the benefits of strength training for women (and we dig super deep into what diet culture has taught us about women and lifting weights and how to make...
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Episode 212: How To Reward Yourself For Completing Your Habits—The Reward Step of the Habit Loop from 2023-07-17T08:30
The Habit Loop is basic habit strategy 101, right? It's a CUE-ROUTINE-REWARD 3 step process to create a habit. You have rewards already built in that you don't even have to think about with you...
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HABIT HACK (FOOD FREEDOM) Is it Hunger or a Craving? 6 Ways to Tell the Difference from 2023-07-13T08:30
How do you know if you're actually hungry or if it's just a craving? Today we're sharing 6 ways to know the difference and I'm providing you a couple of habit loops to lean into those hunger cu...
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Episode 211: How Understanding Your Personality Pattern Can Release Stress and Find Calmness with Michelle Grosser of the Calm Mom Podcast from 2023-07-10T08:30
Ever feel like you just can't get off of the hot mess express? You feel stress and tension in your body all the time and you just can't figure out how to find calm in your life?...
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HABIT HACK (MINDSET) Stepping on the Scale Habit Loops for Body Positivity from 2023-07-06T08:30
Stepping on the scale and weighing ourselves is a habit many of us do daily. However, many times it can make us feel either "good" or "bad" depending on that number on the scale. The scale doe...
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Episode 210: 10 Tips To Help You Stay on Track with Your Healthy Habits On Vacation from 2023-07-03T08:30
If you've ever felt super nervous about going on vacation and losing all of the momentum with your healthy habits then this episode is for you! First...take a big deep breath! Vacation is mean...
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HABIT HACK (MOVEMENT) Can Exercise Really Give You More Energy? from 2023-06-29T08:30
It might seem counterintuitive that expending energy through physical activity can actually increase your overall energy levels, but it's true! Today I'm sharing 7 ways exercise can giv...
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Episode 209: Stop Listening to the "FITPROS" Online and Find Your Healthiest Natural Weight with Deanna Schober of Fitness and Sushi from 2023-06-26T08:30
THANK YOU AGAIN FOR YOUR VOTES TO HELP ME BECOME A HOTWORX VIRTUAL INSTRUCTOR! VOTING ENDS 6/30!
Okay, we've all done it. We're ...
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BONUS EPISODE: FAQs About the ACCELERATORS and Testimonials! Last Day for the Summer Sale! from 2023-06-23T08:30
All of your questions answered and a bit more of a sneak peek of the ACCELERATORS! How long will this take you? What results can you expect? Is this for you? What kind of support and accounta...
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HABIT HACK (FOOD FREEDOM): Stop Prescribing to Diet Dogma from 2023-06-22T08:30
Don't forget...the 30% sale on the ACCELERATORS ends on Friday 6/23 at midnight EST! Use the code SUMMER at checkout on either th...
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Episode 208: My Habit Hacking System Revealed! PLUS! FLASH SALE STARTS TODAY! SAVE 30% from 2023-06-19T08:30
Why haven't your healthy habits been sticking? Well, it's not your fault. As women we have to do habits differently and we have to have a system in place. Today, I'm sharing my exclus...
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HABIT HACK (MINDSET) How to Stop Hitting the Snooze Button! from 2023-06-15T08:30
THANK YOU FOR YOUR VOTES TO HELP ME BECOME A HOTWORX VIRTUAL INSTRUCTOR!
Do you ever find yourself i...
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Episode 207: HOTWORX Virtual Instructor Ashlee Buchert Spills All! How Fitness Can Open the Door to Opportunities for Your Life from 2023-06-12T08:30
VOTE FOR ME TO BECOME A HOTWORX VIRTUAL INSTRUCTOR!
Have you ever had a gut feeling to go do...
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HABIT HACK (MOVEMENT) 5 Tips to Sneak in Strength Training into Your Work Day from 2023-06-08T08:30
The benefits of strength training for women are endless! However, since we as women have to do habits differently and we have to get a bit more creative...I'm sharing 5 tips to help you...
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Episode 206: Making Friends Feel Awkward? Habits to Create and Foster Friendships and Connection with Emily Siegel of the Connected Mom Life from 2023-06-05T08:30
VOTE FOR ME TO BECOME A HOTWORX VIRTUAL INSTRUCTOR!
Making friends as an ad...
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HABIT HACK (FOOD FREEDOM) CRAVING SUGARY OR SALTY? HOW TO CREATE HABIT LOOPS TO CURB YOUR CRAVINGS from 2023-06-01T08:30
First I have to lead with that if you completely eliminate and not have sugary or salty crave-worthy foods again--that is not sustainable nor is it fun and might lead you into a full blown binge...
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Episode 205: The BEST Habit Loops (CUE, ROUTINE, REWARD) to Create Sustainable Healthy Habits from 2023-05-29T08:30
I'm sharing my juiciest habit strategy with you today--the HABIT LOOP! **We cover this in depth inside of each of the ACCELERATORS!<...
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HABIT HACK (MINDSET) Always Forgetting? Mom Brain? Try this Habit Hack! from 2023-05-25T08:30
Busy working moms have a lot of responsibilities to juggle and this can lead to increased forgetfulness! Mommy brain sets in and the brain fog doesn't seem to lift because we keep adding on more...
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Episode 204: Health the Counter-Cultural Way with Megan Dahlman of Self Care Simplified from 2023-05-22T08:30
If you don't like working out (it feels hard, and not really fun or sustainable) and you find yourself not knowing what to eat due to diet culture confusion, then this episode is for ...
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HABIT HACK (MOVEMENT): How to Save Money on Your Workouts So They Can Be Sustainable from 2023-05-18T08:30
When it comes to habit hacking your movement (fitness, exercise, etc.) we need to ensure we are eliminating as many barriers as possible in order to make movement a sustainable habit in your lif...
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Episode 203: How to Create Consistent Healthy Habits With an Inconsistent Schedule from 2023-05-15T08:30
You want to use the habit hacks I teach each week on the podcast and in my programs, but you have a crazy life and you're totally at a loss for how to make consistent healthy habits on a very in...
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HABIT HACK (FOOD FREEDOM) 5 Tips to Help You Not Stress About Eating Out and Actually Enjoy Your Food from 2023-05-11T08:30
Eating out can be such a fun experience with girlfriends and your family, but it can also be stressful for some b/c of fear of overeating and now a days even budget concerns.<...
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Episode 202: Lose the Diet Culture BS and Lift Heavy and Eat Your Protein with Ashley Randall from 2023-05-08T08:30
Friends, we have to eliminate the diet culture mentality where we need to be cardio bunnies and restrict our calories to be a certain size. Strength training for women and fueling your ...
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HABIT HACK (MINDSET) 3 Habits That Are Killing Your Confidence and How to Habit Hack Your Way Out! from 2023-05-04T08:30
We talk a lot about habit formation on the show and in all of my coaching programs, and many of the same principles can be applied to getting rid of bad habits! Many times, getting rid ...
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Episode 201: How To Make Habit Tracking an Actual Habit and Meet Your Goals from 2023-05-01T08:30
Did you know that you're more than likely to meet your goals if you use a habit tracker? But actually making habit tracking a habit and part of your daily routine is the hard p...
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HABIT HACK (MOVEMENT) 5 Ways to Determine If You Need a Rest Day and Not Get Off Track from 2023-04-27T08:30
Since women have to do habits differently, we usually have an all or nothing mentality when it comes to movement or fitness.
Episode 200: Mindful Minimalism for Your Home and Mind with Lisa Lizotte from Habits and Home from 2023-04-24T08:30
One of the biggest challenges I hear from my audience and that I address in the Mindest Habits Accelerator is all the chaos, disorganiza...
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HABIT HACK (FOOD FREEDOM): Nighttime Snacking? Use this Habit Hack to Help Curb Those Cravings from 2023-04-20T08:30
Find yourself nighttime snacking a lot? Craving sugary or salty foods at the end of the day could point to a drop in serotonin (the happy hormone.) This is a common habit w...
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Episode 199: Routines and Rhythms. How to Incorporate Your Habits Into Your Routines via Time Blocking from 2023-04-17T08:30
We've talked about the difference between habits and routine on episode 187, but how do we incoporate our new healthy habits into our existing routines? Themed time blocking is...
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THE 21 DAY HABIT ACCOUNTABILITY CHALLENGE: Accountability Has Been Your Missing Piece in your Healthy Habits from 2023-04-13T08:30
Ya'll, I am so pumped for this! As we've been going through the Healthy Habit Reset LIVE together all week, I've been thinking back to what was the game changer for me in my own transfo...
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Episode 198: Can Food Really Be Flexible and Fun with Andres Ayesta from Planos Nutrition from 2023-04-10T08:30
Food Freedom is the #1 challenge I hear the most from my community and you are all going to love today's episode because we're going to make food fun and flexible and lose the d...
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HABIT HACK (MINDSET): When You Only Have 40% To Give from 2023-04-06T08:30
I heard this quote about a month ago and I've been waiting to share it with you. "On the days you could only have 40%, & give 40%…congrats you gave 100%." We've talked about cap...
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Episode 197: 5 Spring Time Habits to Renew Your Body and Mind from 2023-04-03T08:30
Spring is a time to plant seeds, watch them growth--a time of renewal! This is also a great time to evaluate your healthy habits and and renew your body and mind (of course with a focus on thos...
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APRIL MONTHLY ROUND UP: How to Build Routines and Rhythms from 2023-04-01T08:30
The month of April is focused around how to build ROUTINES and find a FLOW. This is next level habit coaching where we take ...
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HABIT HACK (MOVEMENT): Burnout from Your Workouts or Just Not Motivated? Look Into These Two Areas from 2023-03-30T08:30
Have you ever felt so unmotivated to workout, or maybe you've been really going hard with your workouts and find yourself totally burnt out? (SAME!) There are two areas we need ...
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Episode 196: You Are Strong and Capable. How Kettlebell Training Can Build Confidence with Colleen Conlon from 2023-03-27T08:30
Do you feel strong, capable and confident? More than likely, you said no (and that's completely normal!) Today we're talking about strength training in a different way via kettlebell training! ...
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HABIT HACK (FOOD FREEDOM) How To Build Your Perfect Plate of Food to Fuel Your Body from 2023-03-23T08:30
This week's Habit Hack is all about how to build the perfect plate of food to fuel your body (this is literally so simple and not overwhelming!) I share what to start with, how to measure it, a...
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Episode 195: Should You Be Insourcing or Outsourcing Your Self Care Habits? from 2023-03-20T08:30
Should you be insourcing or outsourcing your self care habits? What does that even mean? Today we're going to be sharing examples of insourcing and outsourcing and which method...
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HABIT HACK (MINDSET): You Can't Spell Challenge Without Change from 2023-03-16T08:30
You can't spell challenge without change! We have to lean into the discomfort sometimes in order to grow. When we are trying to implement new healthy habits to transform our li...
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Episode 194: How to Train for the Marathon of Life and Find Your Purpose(s) with Gabe Cox from 2023-03-13T09:30
Have you ever heard the saying, "life is a marathon, not a sprint?" It's true! We are training for life just like a marathon, which takes getting uncomfortable, dedication, a t...
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ACCELERATORS 101 MINI SERIES: Your Questions Answered and Client Testimonials from 2023-03-11T09:30
Ok, you've had a chance to learn about each Accelerator, now I'm answering your questions! These are questions from my Instagram community including, "is...
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ACCELERATORS 101 MINI SERIES: HEALTHY HABITS ACCELERATOR BUNDLE from 2023-03-10T09:30
Welcome to this mini series where I am breaking down each Accelerator for you to see which is the best fit for you!
The Healthy Habits Acc...
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ACCELERATORS 101 MINI SERIES: MINDSET HABITS ACCELERATOR from 2023-03-09T09:30
Welcome to this mini series where I am breaking down each Accelerator for you to see which is the best fit for you!
If I can be super real with yo...
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ACCELERATORS 101 MINI SERIES: MOVEMENT HABITS ACCELERATOR from 2023-03-08T09:30
Welcome to this mini series where I am breaking down each Accelerator for you to see which is the best fit for you!
As a fi...
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ACCELERATORS 101 MINI SERIES: FOOD FREEDOM HABITS ACCELERATOR from 2023-03-07T15:36
Welcome to this mini series where I am breaking down each Accelerator for you to see which is the best fit for you! Food Freedom was for sure the top request from my community so let's chat abou...
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My Coaching Has Been All Wrong Until Now: Announcing the Accelerators! from 2023-03-06T21:26
The Self Transformed Brand and me as a coach and a person, mom, wife, etc. has evolved and transformed A LOT over the last three years. I've had the wonderful opportunity to work 1:1 with so ma...
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SLIGHT DELAY IN OUR ANNOUNCEMENT (THIS IS SO ON THEME!) from 2023-03-06T12:54
Keeping on theme for atomic habits for women and having to be consistently flexible, our regularly scheduled epsiode with our big announcement will drop later today! I can't wa...
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HABIT HACK (MOVEMENT) Why You Should Workout When You’re Sad from 2023-03-02T09:30
Have you ever heard that saying..."You never regret a workout?" This is 100% true! (Well, except that one time I went to step class at Ladies Only with my mom when I was 14 yea...
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Episode 193: The Ugly Truth About Self Care and Resentment with Marissa Rehder from 2023-02-27T09:30
You know that saying, right? "Self care isn't selfish." But...do we really believe that! Heck...this show used to be called that, but it's such a polarizing statement that I r...
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HABIT HACK (FOOD FREEDOM): 5 Tips To Eat Like You Love Yourself from 2023-02-23T09:30
Eat like your love yourself? What does that even mean? For me that means tacos and margaritas--I LIVE for #tacotuesday! However, in the past I could down a whole pitcher of ma...
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Episode 192: What Are Capacity Habits? Tips to Doing Something vs. That All or Nothing Mentality from 2023-02-20T09:30
Are you at capacity? You are completely deflated and have no energy to give and not to mention not enough time. If you are feeling this way, but starting a new healthy habits ...
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HABIT HACK (MINDSET): 5 Tips on How To Fall in Love with Your Habits from 2023-02-16T09:30
Continuing the theme of self love this week, today's Habit Hack is going to help you fall in love with your habits! What does that mean? That means falling in love with the process, wh...
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Episode 191: Self Love Habits for the Anxious Woman with Erika Diaz-Castro of Her Renewed Strength from 2023-02-13T09:30
Do you ever feel anxious? Carrying that invisible load of motherhood can feel very, well...heavy! It can weigh you down and not make yourself a priority at all and end up find...
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HABIT HACK (MOVEMENT): Started a New Workout Routine and Gaining Weight? Tips to Help You Stay Consistent Despite the Scale Not Moving from 2023-02-09T09:30
How frustrating is it to step on the scale excited to see progress with your weight loss after starting a new workout routine and then number has gone up?!?! What the heck. Th...
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Episode 190: The Problem with Before and After Photos: How to Reframe Your Own Transformation with Self Love from 2023-02-06T09:30
We've all seen plenty of before and after photos on social media--they are usually focused on just aesthetics! The before pic is always sad and bad lighting and the after photo they are always ...
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HABIT HACK (FOOD FREEDOM): 10 Quick Tips to Overcome Food Boredom with a Bonus Habit Hack from 2023-02-02T09:30
Ever get bored of eating the same foods and then find yourself turning to convenience foods or unhealthy choices for you instead? Today I'm sharing 10 tips to help you overcome food boredom (wi...
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Episode 189: Doing Less, But Better with Leah Remillet from Balancing Busy from 2023-01-30T09:30
Do you wear busy as a badge of honor? (I sure have and sometimes still do!) What if you can find balance busy better? Yes, you will still be busy but it won't be that frantic, ...
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HABIT HACK THURSDAY: Pick A Challenge for Month or for the Year (Like a Cold Plunge!) from 2023-01-26T09:30
Did I get you attention with that cold plunge? Today I wanted to share that how I stumbled onto this new habit in 2023, and how I always find different challenges to do throughout the year and ...
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Episode 188: Are You Living in Your Base Pace or Burning Out? Heart Rate Based Training for Life with a little help from David Goggins and Orangetheory from 2023-01-23T09:30
Have you ever heard of heart rate based training? There are 5 zones that I reference when I coach my Orangetheory classes so you can optimize your cardiovascular fitness and monitor your intens...
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HABIT HACK THURSDAY: The 25/4 Rule For Tiny Changes and Transformation in Your Daily Life from 2023-01-19T09:30
We're halfway through the first month of 2023! How is it going? We always have the best of intentions, but sometimes we are trying to implement too many new habits at once which creates overwh...
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Episode 187: Habits vs. Routines with Ashley Brown of Routine and Things from 2023-01-16T09:30
What is the difference between habits and routine? Habits are automatic, and routines are made up of habits and are not automatic. Today we will chat about HOW to create a routine that's not j...
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HABIT HACK THURSDAY: When/Then and If/Then Statements for Habit Clarity! from 2023-01-12T09:30
You don't lack motivation when starting a new habit, more times we lack clarity and strategy! Let's use this simple habit hack to create that clarity and strategy with a back up plan in...
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Episode 186: How to Determine Your Core Values and Create Value-Driven Personal and Professional Goals in the New Year from 2023-01-09T09:30
As we're still digging into personal and professional goals for the new year, I wanted to give you some insight on creating value-driven goals based on your own core values. If you have...
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HABIT HACK THURSDAY: Future Casting Who You Will Be and How To Do It! from 2023-01-05T09:30
Ever hear of future casting? You may have heard of future casting in business, but what about future casting who you want to be in the future? That involves creating dreams, goals and an actua...
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Episode 185: Just 15 Minutes to Create and Meet Your Goals with Cara Harvey of A Purpose Driven Mom from 2023-01-02T09:30
Happy New Year! Time is one of the bigge...
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Episode 184: How To Set Healthy Boundaries with Melissa Urban, Co-Founder of the Whole30 and Author of The Book of Boundaries from 2022-12-29T09:30
We are ending 2022 with a bang! I'm so excited for you to hear this conversation with Melissa Urban, (dream guest!), co-founder of the Whole30 and author of New York Times Best Seller, ...
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Episode 183: Top Episodes of the Year and My Gift To You (Includes 60 Healthy Habit Ideas!) from 2022-12-26T09:30
We are celebrating the year with a run down of the Top 10 episodes of Self Transformed for 2022! What is really exciting for me in looking at the data is that our downloads have doubled since l...
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MERRY CHRISTMAS! from 2022-12-25T09:30
Hey, friends! I just wanted to send you a quick Merry Christmas! I hope you are spending time with your loved ones and making time for rest remembering that the best gift of this seaso...
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HABIT HACK THURSDAY: 5 Tips To Consistently Workout During the Holidays. PLUS: FREE 3 DAY AT HOME WORKOUTS! from 2022-12-22T09:30
Fitness and movement is one of the most comprehensive forms of self care. It's good for you physically, mentally, emotionally and even spiritually at times. The happy endorphi...
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BONUS: HABIT TRANSFORMATION BOOTCAMP DETAILS! How You'll Feel Empowered and What You Can Expect from Me as Your Habit and Fitness Coach from 2022-12-21T09:30
When I began my transformation journey in 2015, what kept it snowballing was feeling so empowered after actually finishing something (in this case, it was the Whole30.) I had never stuck to any ...
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Episode 182: Declutter Your Mind and Your Space with Katy Joy Wells of the Maximized Minimalist from 2022-12-19T09:30
The outside is often a reflection to the inside--sometimes physical clutter comes from emotional and mental clutter in your head. It adds to the overwhelm already there because it tells...
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HABIT TRANSFORMATION BOOTCAMP: Ready for A Clear and Flexible Healthy Habit Plan Made With You In Mind? from 2022-12-15T09:30
I am so excited to announce my brand new, live group coaching program HABIT TRANSFORMATION BOOTCAMP!
Episode 181: Self Care Habits During The Holidays. 3 Questions to Ask Yourself and a Free Self Care Checklist from 2022-12-12T09:30
Self care can be extra tricky and difficult during the holidays (especially during the holidays!) This isn't the time of the year to start a big self care routine made (spoiler:...
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WOMEN HAVE TO DO HEALTHY HABITS DIFFERENTLY: ANNOUNCING A NEW PRIVATE PODCAST SERIES FOR YOU from 2022-12-08T09:30
As women, we really don't have the same 24 hours in a day as men now do we really? There is an invisible load of motherhood we're carrying around and to even think of trying to incorporate move...
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Episode 180: Purposeful Parenting Habits Where Everyone Wins with Mindfulness and Parenting Coach, Jeri Ashley-Bremer from 2022-12-05T09:30
We all want to be more present, patient and purposeful parents right? So what's holding us back? Many time we're just coming from a place of exhaustion and frustration and not able to ...
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[HABIT HACK] How To Quickly Break a Bad Habit. PLUS! A New Tracker in the Shop! from 2022-12-01T09:30
Okay, so we talk all the time about healthy habits on the show but what about bad habits? How do we quickly break a bad habit? We have to have some objective data to help us find the tr...
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Episode 179: 5 Food Freedom Habits During the Holidays (Even If You’re Up a Few Pounds!) PLUS: A New Ingredient Meal Freebie for You! from 2022-11-28T09:30
Food freedom during the holidays can be a reality with these 5 habits! With a focus on worth it foods, mindset over if you're up a couple of pounds, and the benefits of movement, and si...
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[HABIT HACK] Habits of Gratitude. Happy Thanksgiving! from 2022-11-24T09:30
Happy Thanksgiving, my friends! I'm so grateful for you and today I'm sharing some habits of gratitude you can put in your toolbox! Creating a habit of gratitude--expressing it, receivi...
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BONUS: Where Are You On Your Success Path? WHY I AM SUNSETTING MY SIGNATURE PROGRAM AND BLACK FRIDAY SALE ON COURSES!!!! from 2022-11-22T09:30
Happy week of Thanksgiving, friends! I'm feeling very grateful for you and wanted to share even more Black Friday deals on my courses in addition to the shop and share with you that this is
Episode 178: It’s Okay to Choose Positivity with Jessie Larson of The Positively You Podcast from 2022-11-21T09:30
I'm going to let you in on a little secret--I have to work on being positive. It's a habit I have to choose to work on. Do you feel like this too? Positivity can be contagious...
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[HABIT HACK]: How To Ask For Help By Having a CEO Mindset and Avoid Burnout from 2022-11-17T09:30
Do you feel comfortable asking for help? As busy working moms, we often face burnout at home and at work but asking for help just doesn't come easy (especially if you're asking...
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Episode 177: The Power of Tracking! Why You Should Track Your Healthy Habits and Tools to Help You! THE TRANSFORMATION SHOP IS OPEN! from 2022-11-14T09:30
Tracking your habits is so powerful and is a habit in itself too! Seeing your progress helps you feel motivated to keep going! Today I'm sharing my top tips on why you should ...
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[HABIT HACK] Get Comfortable Being Uncomfortable and Build Confidence from 2022-11-10T09:30
As a continuation of our episode earlier this week all about rucking, I wanted to give you a habit hack all around how to get comfortable being uncomfortable. The more you do this, the ...
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Episode 176: The Benefits of Rucking with Emily McCarthy of GoRuck. Let’s Do Hard Things Together! from 2022-11-07T08:30
Have you ever heard of rucking? I've been rucking over the past year and it has been so rewarding! I'm actually doing a GORUCK event this week with a frien...
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[HABIT HACK] How To Stop Talking Yourself Out Investing in Yourself! DOORS ARE OPEN FOR THE HABIT HACKING SOCIETY and the TRANSFORMATION SHOP! from 2022-11-03T08:30
Have you ever talked yourself out of something (especially when it comes to your own health?) Often times, it comes from past failures, guilt, self limiting beliefs or even worrying abou...
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Episode 175: Don’t Focus on Just Professional Self Accountability! 10 Tips to Practice Self Accountability for Your Health from 2022-10-31T08:30
When we think of self accountability, it's usually from a place of work. We have goals to meet and we have to take responsibility for our own actions (or inaction). We get fired if we don't do ...
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[HABIT HACK] Time vs. Energy. Where Are You Leaking Energy and What Replenishes Your Energy? from 2022-10-27T08:30
One of the biggest challenges I hear from my audience is that they don't have the time to take care of themselves. I wanted to flip the script today and ask you what is actually taking ...
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Episode 174: Habits To Overcome Self Doubt with Danielle Ireland of Don’t Cut Your Own Bangs from 2022-10-24T08:30
How do you overcome SELF DOUBT? We all deal with it at some point in our lives, in our daily lives, etc. We doubt our abilities, we doubt ourselves based on past experiences or...
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[HABIT HACK] What If You Gave Just .1 or 1% More In Your Life? from 2022-10-20T08:30
When I am coaching an Orangetheory class, "I often say give .1 more to your speed our inclines!" What if you just gave .1 or 1% in your life? .1 more for your own self care, .1 more tow...
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Episode 173: Surprise! I Just Completed 75 Hard (Well, 75 Soft) My Biggest Takeaways and Tips to Help You Succeed During and After from 2022-10-17T08:30
So back in March of 2021, I shared that I would be doing 75 Hard and the way I would be doing it safely...well, you never heard an update about it because I didn't complete it! Fast forward to ...
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[SPECIAL HABIT HACK]: Stop Waiting on Motivation and Rely On This Instead. PLUS! JOIN THE HEALTHY HABIT RESET! from 2022-10-13T08:30
Today is a very special HABIT HACK episode as I'm addressing MOTIVATION! I've had a lot of conversations with you all about lack of motivation lately. What can you rely on when your mot...
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Episode 172: Tips to Find Like Minded Friends as an Adult with Rachel Kerr, Founder of The Beauty Boost from 2022-10-10T08:30
Making friends as an adult is hard, right? Today, Rachel Kerr--founder of the Beauty Boost, is on the show sharing tips on h...
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HABIT HACK THURSDAY: Is this True? The One Question To Ask Yourself When Self Limiting Beliefs Start Creeping In from 2022-10-06T08:30
Today's HABIT HACK is inspired by the book, "The Work," by Bryon Katie. This is actually a habit I recommend to so may of my clients, and needed a reminder to do this for myself as well!
Episode 171: Are You Training for Life or to Just Fit Into Your Jeans? How To Rethink Your Every Day Fitness from 2022-10-03T08:30
You are an athlete, my friend. You are training for life (not just fit into your fav jeans) and in today's episode, we're going to share 10 ways to think like an athlete in order to ret...
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HABIT HACK THURSDAY: How To Stop "Shoulding" Yourself! from 2022-09-29T08:30
"I should exercise, I should work more hours at work like so and so, I should be a PTO mom..." We need to stop "shoulding" ourselves! Shoulding yourself leads to negative self care and inaction,...
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Episode 170: Want to Sleep Better and Turn Back the Clock On Aging? Age Reversal Expert, Larisa Petrini, Shares How To Create Sleep Habits to Slow Down the Clock on Aging! from 2022-09-26T08:30:24
Ok, let's face it--we're tired, ya'll! However, sleep is one of our foundational health habits that we often forget about. Over time, lack of sleep can actually accelerate the aging pr...
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HABIT HACK THURSDAY: Throw Your Shoes Off and Let’s Start Grounding! from 2022-09-22T08:30:32
Have you ever heard of grounding or earthing? The earth actually has natural electric charges and when you walk barefoot, lay down in the grass, etc. you can actually stabilize your own...
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Episode 169: 10 Micro Habits To Try Now For Moms Who Work Outside the Home from 2022-09-19T08:30:04
Working moms who work outside of the home have a bit more of a challenge finding time to take care yourselves and you have to get creative! That's where these 10 micro habits come in today on t...
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HABIT HACK THURSDAY: Stop Using the Word, “Just.” Try This Tip Instead! from 2022-09-15T08:30:25
Do you ever find yourself typing out "just wanted to..." or saying aloud, "I am just..." Sometimes the word, "JUST," can minimize or cut yourself short. This habit hack will hel...
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Episode 168: CONFIDENCE SERIES 4/4: How to Create Your Own Personal Style To Feel Confident from the Inside/Out with Fashion Stylist Jenny Zook from 2022-09-12T08:30:23
Have you ever considered your personal style as part of your wellness? The way you dress yourself often reflects the way you feel on the inside. As we finish up our confidence...
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HABIT HACK THURSDAY: How To Reward Yourself for Your Habits. My 3 Step Habit Method! from 2022-09-08T08:30:28
There is a 3 step process--a habit foundation, if you will, that I teach in all of my programming when beginning a new habit: CUE, ROUTINE, REWARD. Today's HABIT HACK is focused on the ...
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Episode 167: 10 Free or Inexpensive Forms of Self Care. You Can’t Afford to Neglect Yourself from 2022-09-06T08:30:35
You can't afford to neglect yourself! I've been hearing from my community that cost is sometimes often a barrier to self care. So today I'm going to share 10 free or inexpensiv...
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HABIT HACK THURSDAY: Trying To Catch Your Breath (Literally and Figuratively?) This Hack will Help You Feel More Calm and Present in Just a Couple of Short Minutes! from 2022-09-01T08:30:15
Ever feel like you can't catch your breath (literally and figuratively?) On today's episode I'm share 4 different breathing techniques to help you feel more calm and present and...
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Episode 166: CONFIDENCE SERIES 3/4: Stepping Into Your Power with the Ladies of the Modern Woman from 2022-08-29T08:30:01
We are continuing our CONFIDENCE SERIES today with the ladies of the Modern Woman! What's it like being a modern working mom today? We'll chat about what it really mea...
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HABIT HACK THURSDAY: Use the Dickens Process to Help Overcome Self Limiting Beliefs! from 2022-08-25T08:30:17
Have you ever heard of the Dickens Process that Tony Robbins uses? It's a NLP technique based on "A Christmas Carol" where you dig deep into your own self limiting beliefs and ...
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BONUS EPISODE! BIRTHDAY GIVEAWAY! from 2022-08-23T08:30:01
Today is my birthday! You have been such a blessing in my life that I wanted to do a giveaway for someone to get a FREE spot in the next round of Listen
Episode 165: Lacking Confidence? Me too! What I’m Doing About It and Tips to Help You Build Your Confidence Back Up Again from 2022-08-22T08:30:52
Ever lack confidence in yourself? Me too! After breaking my tailbone this summer, my confidence has tanked due to not being able to be as active as I normally am and causing a...
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HABIT HACK THURSDAY: Hot Girl Walks and Rucking! Tips to Get Outside and Walk from 2022-08-18T08:30:38
Have you heard of hot girl walks over the past year? Or how about rucking (you might have seen me in my stories walking with my GoRuck vest!) There are so many benefits to taking a walk...
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Episode 164: CONFIDENCE SERIES 2/4: Stop Waiting on the Weight! Body Positivity and Working Out from the Inside/Out with With CycleBar Instructor Amanda Blevins from 2022-08-15T08:30:17
This confidence series has been transformational! Today we're chatting about body positivity and how fitness is not just physical, but more so mental and emotional. Our guest, Amanda B...
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HABIT HACK THURSDAY: How to Find Out When You Are Most Productive to Feel Accomplished and Confident from 2022-08-11T08:30:10
Ever feel super, laser focused at a certain time of day? What about super tired and finding it hard to concentrate? We all have a certain time of day where we find ourselves the most productive...
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Episode 163: Back to School Self Care Habits for Moms and Kids from 2022-08-08T08:30:24
Back to school time can be very stressful and overwhelming for moms, but also for your kids! I'm sharing 5 self care habits for not only moms during back to school time but for your kid...
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HABIT HACK THURSDAY: What To Do When You Plateau--A Replay of Our Monthly Mini Workshop from 2022-08-04T08:30:57
Have you ever plateaued in your life? Not just physcially, but also mentally, emotionally and even professionally? Take a sneak peek into last month's free monthly mini workshop where ...
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Episode 162: CONFIDENCE SERIES KICK OFF 1/4: How To Get Out of Your Own Way and Build Confidence with Kacia Fitzgerald of the EmpowerHER Podcast from 2022-08-01T08:30:30
Do you ever feel like you are standing in your own way? (I sure have!) Sometimes our confidence in ourselves in lacking and we need some tools, some habits to help build ourselves back ...
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HABIT HACK THURSDAY: Habit Stacking 101--How to Use this Simple Strategy to Transform Your Time and Habits from 2022-07-28T08:30:54
Have you heard of habit stacking? Or have you tried it, but with not much success? I'm simplifying habit stacking for you inspired by James Clear's book, "Atomic Habits," and ...
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Episode 161: Does Time Blocking Stress You Out? 10 Tips to Stay Productive and Still Leave Room for Fun and Flexibility in Your Schedule from 2022-07-25T08:30:44
Time blocking has seriously changed my life, but in all honesty--it really stressed me out at first. Many time management tools do (which is ironic since the #1 challenge I hea...
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HABIT HACK THURSDAY: Stop Saying You’re Busy and Say This Instead from 2022-07-21T08:30:33
Stop saying "I'm BUSY!" whenever someone asks you how are you are! We are all busy, and unfortunately the hustle culture that is promoted on social media isn't a badge of honor to wear.
Episode 160: Lose The Chaos and Overwhelm and Take Back Control of Your Time with Time Management Coach Anna Dearmon Kornick of It’s About Time from 2022-07-18T08:30:33
Time and guilt are the two biggest challenges I hear from my community. We don't have enough time to take care of ourselves, but when we do--then we feel guilty! Today...
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HABIT HACK THURSDAY: How to Just START A New Routine. PLUS--THE DOORS ARE OPEN TO THE HABIT HACKING SOCIETY W/SOME EPIC BONUSES! from 2022-07-14T08:30:15
Getting started if often the hardest part of starting a new routine. Zig Ziglar said, "You don't have to be great to start, but you have to start to be great." I'm sharing
Episode 159: The 3 Healthy Habits You Need For the Biggest Transformation Without a Ton of Overwhelm from 2022-07-11T08:30:01
When we try to begin new healthy habits, it can be very overwhelming! I'm letting you in on the 3 healthy habits you need for the biggest transformation. These are way less ov...
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HABIT HACK THURSDAY: Should You Forget About #MEALPREPSUNDAY? My Top Habit Hack to Make Meal Prep Simple! from 2022-07-07T08:30:35
We are finishing up the food series today by chatting about 4 tips to help you meal prep without the overwhelm with one big habit hack that I personally do (and teach to my clients) to h...
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Episode 158: Easy Meal Prep and Cooking Habits To Save Time with Jazz Leaf of Recipes 4 Health from 2022-07-05T08:30:11
You are going to love this episode with Jazz Leaf of Recipes 4 Health! (PLUS: we're doing a giveaway together on Listen
HABIT HACK THURSDAY: Ever Have Food Boredom? 5 Tips To Help Your Food Become Exciting Again Without Using Too Much Brainpower (PLUS A WHOLE30 TESTIMONY!) from 2022-06-30T08:30:08
Food boredom is real! This can happen when our schedules are just so jam packed and we're get into a routine, that could eventually lead to unhealthy choices due to boredom or overwhelm to even...
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Episode 157: 10 Things To Consider Before You Start a Whole30 from a Whole30 Certified Coach from 2022-06-27T08:30:17
The Whole30 has changed my life of dozens of my clients I have been blessed to coach through the Whole30 too. However, before you begin your own Whole30 journey (it is hard!) I...
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HABIT HACK THURSDAY: Tracking Your Emotional Eating And Hunger Cues to Transform Your Habits from 2022-06-23T08:30:45
Do you ever find yourself standig in front of the pantry or fridge looking for something sweet or salty to soothe you when feeling mad, sad, lonely or tired? This Habit Hack is ...
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BONUS EPISODE: What You're Missing From Your Health Plan: HABIT STRATEGY! PLUS: An update on my signature program&summer sale! from 2022-06-22T08:30:54
Surprise! A bonus episode today for you sharing exactly what you're missing from you health plan and how I teach this in my signature program, Listen
Episode 156: Simple and Flexible Meal Time Habits with Kids of All Ages with Ashley Smith of Veggies and Virtue from 2022-06-20T08:30:22
Meal time can be a challenge with picky eater, having the actual time to make dinner and even the bandwidth to grocery shop and meal prep so those crazy evenings you're carpooling your k...
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HABIT HACK THURSDAY: The Easiest Way to Create an Evening Routine (which sets you up for an amazing morning routine!) from 2022-06-16T08:30:54
To continue our conversation from earlier in the week about creating a morning routine, I wanted to share this simple HABIT HACK to use when thinking of creating an EVENING ROUTINE Listen
Episode 155: My Top Habit Tips To Help You Create and Rock Your Morning Routine Even If You’re Not a Morning Person! from 2022-06-13T08:30:24
Today on the show I'm sharing all the benefits of having a morning routine & how to habit hack your way into the perfect one for you (SPOILER: it doesn't have to be 10 items long!) Listen
HABIT HACK THURSDAY: Feeling Unmotivated or Procrastinating? Try the 5 Minute Rule! from 2022-06-09T08:30:55
Ever find yourself unmotivated or procrastinating or avoiding a certain task? Try this habit hack of the 5 minute rule to get more done and establish more healthy habits easily! Listen
Episode 154: Let’s Talk About Sex, Baby! Creating a Habit of Intimacy With Your Partner with Dr. Kristie Overstreet from 2022-06-06T08:30:09
Let's face, when we get caught up in the busy-ness of life one of the first things to go is intimacy with your partner! On today's show, Listen
HABIT HACK THURSDAY: Does Your Summer Schedule Feel Chaotic? This Will Help You (and Your Kids!) Feel More In Control PLUS 5 Bonus Tips! from 2022-06-02T08:30
A recent poll I did in my community showed that over 85% of women felt more chaotic in the summer months with their schedules (I totally feel this too!) Today I'm sharing one HA...
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Episode 153: Is It Urgent or Important? Use this Tool to Create a Habit of Prioritization to Reach Your Short and Long Term Goals (DOORS CLOSING FOR THE HABIT HACKING SOCIETY!) from 2022-05-31T08:30:11
You know I'm always giving you extra tools to put in your transformation toolbelt and this "Eisenhower Matrix" as explained by Steven Covey in "The 7 Habits of Highly Successful People" that I shar...
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HABIT HACK THURSDAY: The Doors Are Open to the HABIT HACKING SOCIETY! Learn about the best community that will you consistently stay on track with your healthy habits from 2022-05-26T08:30:26
HABIT HACK THURSDAY: The Doors Are Open to the HABIT HACKING SOCIETY! Learn about the best community that will you consistently...
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Episode 152: How To Optimize Your Health with Cycle Syncing with Joelle Suess of the Feminine Fitness Podcast from 2022-05-23T08:30:11
Have you ever heard of cycle syncing? Being aware of where you are in your cycle can really help you become more aware of the feelings you're having (especially headed into you...
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Habit Hack Thursday: Ever Hear of the Invisible Load Of Motherhood? 3 Tips To Lighten Your Load and Overwhelm. Plus a STU Testimony and More On Our New Membership! from 2022-05-19T08:30:47
Have you ever heard of the invisible load of motherhood? It can be physically, emotionally and mentally exhausting, right? I'm sharing 3 tips today to help you lose the overwhelm with ...
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Episode 151: Ever Have Personal Development Overload? 5 Tips To Help You Lose the Overwhelm And Still Grow! from 2022-05-16T08:30:21
Ever dig into personal development and then feel overwhelmed from doing too much? Personal development overload is real (I'm personally feeling it right now!) so I'm sharing 5 tips to h...
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HABIT HACK THURSDAY: 3 Steps to Stop Over-Planning and Take Action! (PLUS: SELF TRANSFORM U MAY ROUND and new MEMBERSHIP COMMUNITY!) from 2022-05-12T08:30:12
Do you ever find yourself not meeting your goals because you are in a state of analysis paralysis? You are overplanning and overthinking yourself into not taking action! Hear ...
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Episode 150: What Are Supermom Habits? Lori Oberbroeckling is Sharing the All the Secrets to Help You Succeed and Put On Your Own Supermom Cape! from 2022-05-09T08:30:11
Did you know you have supermom powers? Sometimes, we have to dig a little internally to figure out what our supermom powers are while stopping the comparison and fillin...
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HABIT HACK THURSDAY: Does Your Schedule Feel Chaotic? Learn How to Plan Your Week as a Weekly Habit (PLUS A SPECIAL ANNOUNCEMENT!) from 2022-05-05T08:30:10
If you feel like your schedule is out of control, then this habit hack will help! Scheduling time to actually schedule out your next week, gets all of the clutter out of your head and l...
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Episode 149: Fitness Series Day 4/4. My Own Fitness Journey and How I Have Come to Find Joyful Movement Instead of Punishing My Body with Workouts from 2022-05-02T08:30:29
We are wrapping up the 4 part Fitness Series on the show today by sharing with you my own fitness journey! How I came to be an instructor and now view movement as one of the highest forms ...
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HABIT HACK THURSDAY: Where’s the Best Location to Practice Healthy Habits and Self Care? This Might Just Surprise You! from 2022-04-28T08:30:26
This is a place I have used for probably countless hours, and it's been mentioned by a couple of guests over the past month...sitting alone in your car for even 5 minutes is a high form ...
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Episode 148: Fitness Series Day 3/4: Brooke Garrison of Orangetheory Memes. Doing Hard Things in Fitness and in Real Life from 2022-04-25T08:30:30
So you all know I bleed orange as an Orangetheory Coach and it's one of my soulmate workouts so as we continue our fitness series, I thought what better person to bring on from an OTF members' p...
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HABIT HACK THURSDAY: Creating a Ta-Da List Instead of an Overwhelming To Do List from 2022-04-21T08:30:34
Have you ever heard of a ta-da list? This is a concept from one of my favorite authors, Gretchen Rubin, to help you celebrate the wins along your journey of reaching your goals. Lose t...
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Episode 147: Pivoting vs. Quitting: Questions to Ask Yourself if Your Current Habits Aren’t Serving You and Your Goals from 2022-04-18T08:30:30
Should you "pivot with purpose" as I recently heard one of my fav Peloton instructors, Robin Arzon, say or just quit? I'm sharing 10 questions to ask yourself to evaluate the habits are yo...
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HABIT HACK THURSDAY: The Solution to Your Decision Fatigue. PLUS: Hear SELF TRANSFORM U ALUMNI TESTIMONIES! from 2022-04-14T08:30:57
This is THE solution to your decision fatigue! I get it--it can be mentally and physically exhausting as a working mom and to take on one more thing feels overwhelming. Habits and auto...
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Episode 146: Fitness Series Day 2/4: Melissa Ferrara from Moms of Peloton. Finding Community In Virtual Fitness from 2022-04-11T08:30:05
You have probably seen me riding my Peloton in my IG stories and know that spinning was the first format I even taught (it's one of my soulmate workouts!) In a world where virtual fitness has e...
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A SPECIAL HABIT HACK THURSDAY: Celebrating 100k Downloads with My Top 5 Takeaways I've Learned Along That Way That You Can Apply to Your Life from 2022-04-07T08:30:41
Oh my, friends! What a big milestone that I want to celebrate with you all! 100,000 downloads of the Self Transformed Podcast! I'm so grateful to you, our listeners, and am h...
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Episode 145: Can You Really Achieve Balance? Take a Behind the Scenes Look Into Our Live Balance Workshop with Practical Habit Hacks To Help You Finally Feel Balanced from 2022-04-04T08:30:32
If balance just a myth as a busy working mom? Balance isn't just something you DO, it's something you FEEL which is personal to you. Listen in to my free Balance workshop<...
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HABIT HACK THURSDAY: Are You Putting in the Reps? Quick Tip to Build Strength and Endurance in Your Life from 2022-03-31T08:30:50
Are you putting in the REPS? Reps is short for repetitions and this can be applied to not only fitness, but also your relationships, self care, motherhood, etc. It feels hard at fi...
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Episode 144: Fitness Series Day 1/4: The Benefits of Yoga for Your Body and Mind with The Zen Mommy’s Jessica Gershman (PLUS A BIG ANNOUNCEMENT!) from 2022-03-28T08:30:08
I'm so excited to bring you this 4 part Fitness Series where I'm bringing expert guests on various areas of fitness and stressing most importantly the power of commuity and finding movement that br...
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HABIT HACK THURSDAY: Stop Saying You're Sorry and Start Saying Thank You from 2022-03-24T08:30:37
Do you ever find yourself CONSTANTLY apologizing for everything? What if instead of saying, "sorry I'm late," what if we said, "thank you for your patience," instead? Expressing ...
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Episode 143: Habit Stacking vs. Multi-Tasking. Close All The Tabs Open in Your Head and Become More Productive from 2022-03-21T08:30:33
Do you ever feel like you have 20,000 tabs open in your head (and maybe on your computer too--guilty!) Working moms are really superhuman--research shows they spedn 10.5 hours more than a worki...
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HABIT HACK THURSDAY: Not Feeling #Blessed? Don’t Leave Your Life Up To Luck. How To Take Action and Be a Blessing (bonus STU testimony) from 2022-03-17T08:30:36
In the wise words of Nicki Minaj, "No, I'm not lucky, I'm blessed--yes!" With today being St. Patrick's Day, I'm sharing 3 habit hacks for when you're not feeling very blessed and not just leavi...
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Episode 142: BREATHE! How to Incorporate Breath Work Into Your Healthy Habits and Feel Lighter with Kelly Brooke Adams from 2022-03-14T09:30:57
Do you find yourself not able to catch your breath? You might feel like you have the weight of the world on your shoulders--breathe, friend! Breath work is a wonderful tool to...
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HABIT HACK THURSDAY: You Get To vs. You Have To Attitude from 2022-03-10T09:30:27
Today's habit hack is all about your mindset. Instead of saying you "have to," focus on saying you "get to." I share how to make this a habit in order to have a postitive or growth mindset inst...
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Episode 141: Book review—Christy Wright “Take Back Your Time: The Guilt-Free Guide to Life” Can You Really Find Balance? from 2022-03-07T09:30
Coming at you today with another book review! I just finished listening to Christy Wright's Listen
HABIT HACK THURSDAY: How to Take Ownership of Your Calendar and Your Time: A Mindset Habit Hack Inspired by Jessie Spano from 2022-03-03T09:30
"I'm so excited, I'm so excited...I'm so...so...scared!" "There's no time! There's never any time!" -Jessie Spano, Saved By The Bell #iykyk Does this sound like you too? You're always saying t...
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Episode 140: Missing Your Partner? How to Make More Time For Your Partner Workshop Replay. Tips to Make It Happen in Your Busy Schedule! from 2022-02-28T09:30
Do you sometimes miss your partner because you are both so bogged down with work, the kid's schedules and just trying to keep your head above water? (Me--I'm raising my hand too...
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HABIT HACK THURSDAY: Emotional Eating&Eating as a Form Of Self Care from 2022-02-24T09:30
Today's Habit Hack is all around emotional eating! I share an action item to help you start tracking your emotional eating cues, and some food for thought (pun intended!) to he...
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Episode 139: Demystifying a Plant Based Diet! Tips to Eat More Plants (and get plenty of protein!) with Hope Pedraza of the Hopeful&Wholesome Podcast from 2022-02-21T09:30
Today I have my friend, Hope Pedraza of the Hopeful & Wholesome Podcast, ...
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SPECIAL EPISODE! ANNOUNCING THE PLANT BASED WHOLE30! My experience doing the PB W30 and the new course launching for you! from 2022-02-17T09:30
I'm so excited to announce that I am one of the new PLANT BASED WHOLE30 CERTIFIED COACHES! In this episode, I shar...
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Episode 138: Does Self Care Feel Overwhelming? Tips to Simplify&Diversify Your Self Care PLUS: STU STARTS TODAY! from 2022-02-14T09:30
Self Care can feel very overwhelming! (I just Googled "self care ideas" and there was a list of 50+ ideas!) Where do you even start? Today I'm sharing the process of ho...
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HABIT HACK THURSDAY: Why Is It So Hard to Invest in Yourself? PLUS: HEAR FROM STU ALUMNI AND THEIR TRANSFORMATIONS AFTER INVESTING IN THEMSELVES! from 2022-02-10T09:30
Why Is It So Hard to Invest in Yourself? As women, we often have to overcome guilt, self doubt and a scarcity mindset. I'm sharing 3 tips to transform your mindset ...
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Episode 137: Do You Need Some Tough Love? Tips to Help You Take Action and Finally Transform with Liz Henderson from 2022-02-07T09:30
Have you ever needed some tough love? A good swift kick in the you know what from either a coach or yourself to lovingly help you take action? Then this episode is for you! Listen in to this ...
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HABIT HACK Thursday: Why Your Routine is Working Until It Doesn’t Anymore. How to Shift Your Habits Through Different Seasons of Life from 2022-02-03T09:30
Have you ever felt like your habits and routines were solid, and then a new season of life comes and those habits and routines crumble? That's completely normal! Life happens ...
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Episode 136: Do You Know Your Own and Your Family’s Love Language? 5 Tips on Daily Intentional Habits to Express and Receive Love from 2022-01-31T09:30
Do you know your own Love Language? (Mine is words of affirmation.) What about your partner's or your kids'? This episode will cover the 5 Love Languages as outlined in the bo...
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Episode 135: HABIT HACK: Living in Your Leggings? How Getting Dressed Can Be One Of Your Most Important Habits from 2022-01-27T09:30
Welcome to a new weekly series on the podcast called, HABIT HACK THURSDAY! I'll be sharing an easy habit hack to help you take ACTION in regards to your own self care.
T...
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Episode 134: Trying Dry January? How To Overcome Mommy Wine Culture and Set Yourself Free from Alcohol As a Coping Habit with Michelle Porterfield from 2022-01-24T09:30
Are you giving dry January a try? Or maybe you are sober curious? Today we're chatting with Michelle Porterfield of the Listen
BONUS: New Weekly Inspirational Texts! (And a workshop announcement!) from 2022-01-20T09:30
I love getting motivational texts from fellow podcasters that I look up to, so I'm extending this free service to you! Sign up for weekly inspirational texts from me to help yo...
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Episode 133: Say No To Overwhelm and Yes To Time Freedom—BOOK REVIEW from 2022-01-17T09:30
Another book review for you! "Overwhelmed: Work, Love, And Play When No One Has The Time" by Brigid Schulte is so well written from a working mom's perspective with lots of great time an...
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Episode 132: Are You Listening to Your Intuition? Tips to Listen to Your Gut and Overcome Your Fears! from 2022-01-10T09:30
Ever have that gut feeling, and wished you had listened to it? Listen in to a past free mini workshop I hosted in the Listen
Episode 131: What Is Vision Casting and How Can You Cast a Vision for Your Future? from 2022-01-06T09:30
We've talked about goal planning and dreaming, but we're going to take it to the next level with how to vision cast today! Follow these 3 steps to vision cast and dream big, use your ima...
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Episode 130: Is Self Transform U Right For You? Hear from STU Alumni Who Have Transformed Their Habits&Lives! from 2022-01-03T09:30
You've been hearing about how I've revamped my signature program, Self Transform U, now hear from past alumni to hear how their ...
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Episode 129: Does the Fear of Failure Hold You Back? 3 Tips to Help You Overcome and Finally Step Into Action from 2021-12-30T09:30
Do you have a fear of failure? No one likes to fail, that's for sure. However, is your own fear of failure holding you back from making a transformation in your life? Today I...
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Episode 128: Who I Am NOT As A Coach: Am I the Right Habit Coach for You? (PLUS: CART IS OPEN FOR SELF TRANSFORM U--FREE BONUS!) from 2021-12-27T09:30
Today I'm sharing more about the mission of the Self Transformed brand and my hope for you regardless if you become a client or not. I provide these free resources because I ca...
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MERRY CHRISTMAS! A Gift From Me to You To Help You Make More Time! from 2021-12-23T09:30
Merry Christmas, friend! I'm gifting you a free download of my HABIT INVENTORY sheet to help you evaluate your habits and see where those time...
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Episode 127: Where Do You Start When Taking Care of Yourself? The Story of The Big Rocks from 2021-12-20T09:30
I hear this question a lot in our community and with my students, "Where do I start when taking care of myself?" Extra time is nonexistent, and you might feel guilty when you do take car...
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EPISODE 126: Do You Have An All Or Nothing Attitude? Tips to Change Your Thoughts, Emotions and Actions from 2021-12-16T09:30
Do you have an all or thing attitude? I hear this from my clients and in our community all the time. Sometimes we have past "failures" or experiences that hold us back from stepping into taking...
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EPISODE 125: How to Dream and Intentionally Use Your 2022 Planner with Polly Payne of the Dream Planning Podcast from 2021-12-13T09:30
Ever buy a planner and then it collects dust after goal planning for the new year? (Me too!) Instead of getting caught up in just using a planner to write down your daily tasks, think about usin...
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HABIT BREAKTHROUGH BOOTCAMP 2.0--Get FREE Access to My New Habit Method To Help You Take Action and Transform For Good! from 2021-12-09T09:30
EXCITING ANNOUNCEMENT! My signature workshop, HABIT BREAKTHROUGH BOOTCAMP is back and has been totally revamped! I will be unveiling my brand new habit method that I haven't sh...
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Episode 124: Proactive vs. Reactive Self Care. What Are You Doing Now To Take Care of Yourself NOW? from 2021-12-06T09:30
What is the difference between proactive vs. reactive self care? Proactive self care is taking care of yourself NOW whereas reactive self care is when your HAVE...
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Episode 123: Why I Haven’t Done a Whole30 in 2 Years and 3 Reasons Why I’ll be doing the January Whole30 from 2021-12-02T09:30
I have been living in my Food Freedom....until I wasn't! I haven't done a Whole30 in over 2 years, but the time is come where I feel like I need another Whole30 in my life after the pas...
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Episode 122: Ever Think You Have ADHD? Habit Strategies for the ADHD Mom with Patricia Sung of The Motherhood in ADHD Podcast from 2021-11-29T09:30
If you have ever found yourself wondering that perhaps you have ADHD tendencies (I have!) due to forgetfulness, feelings of overwhelm, not keeping up with your to do list (just to name a few) th...
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BLACK FRIDAY SALE! 11/26-11/29!!!! from 2021-11-26T09:30
HUGE BLACK FRIDAY SALE ANNOUNCEMENT:
YOU CAN USE THE CODE BLACKFRIDAY2021 for 25% off FRIDAY 11/26-MONDAY 11/29:...
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Episode 121: 3 Tips To Stay On Track with Your Healthy Habits During The Holidays. Plus a Black Friday SALE ANNOUNCEMENT! from 2021-11-22T09:30
Let's face it--the holidays can be challenging to your daily routine and the healthy habits you've been working so hard to establish can get derailed. These 3 tips will help you still make your...
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Episode 120: How To Let Go Of Perfectionism And Celebrate The Small Wins with Miranda Lee of the M-Powered Podcast from 2021-11-15T09:30
Are you a perfectionist? Always striving for perfection? Well, unfortunately you might find you're setting yourself up for disappointment because there is no such thing as perfect. It...
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HABIT HACKING SERIES DAY 3/3: Want To Have Small Wins? Check Out The Compound Effect by Darren Hardy. PLUS--THE HABITS THAT STICK STARTER KIT IS NOW LIVE! from 2021-11-11T09:30
Ever heard of "The Compound Effect?" This is one of the first personal development books I ever read by Darren Hardy and it's about focusing on how the small wins and habits you do every...
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HABIT HACKING SERIES DAY 2/3: How Do Habits Actually Work? A Strategy To Start New Habits&Break Bad Habits through BJ Fogg's Tiny Habits from 2021-11-08T09:30
Day 2/3 of the HABIT HACKING SERIES, I'm chatting about habit strategy and how habits actually work based on another favorite book of mine, "Tiny Habits" by BJ Fogg. There is a...
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HABIT HACKING SERIES DAY 1/3: How to Get Crystal Clear on Your Why and Get 1% Better through Atomic Habits by James Clear. Plus An Exciting Announcement and Giveaway! from 2021-11-04T08:30
Today we are starting a 3 part HABIT HACKING SERIES! I'll be sharing my top habit book recommendations and my top takeaways from each book. Today we're starting with Atomic Ha...
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Episode 119: You Can Do Hard Things! How Getting Uncomfortable Can Help You Become Stronger (Plus a super fun giveaway&announcement!) from 2021-11-01T08:30
You can do hard things! This is something I say A LOT in my Orangetheory classes to our members. I was recently inspired by the book, "Listen
Episode 118: Is It Your Thyroid or Are You Just Exhausted? Tips for Thyroid Health with Shannon Hansen of The Thriving Thyroid Podcast from 2021-10-25T08:30
Have you ever thought that you might have a thyroid imbalance, but just thought maybe you're just exhausted from ALL THE THINGS that go along with being a working mom? Then this episode is for ...
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Episode 117: 3 Steps to Help You Stop Comparing and New Mini Workshop Announcement! from 2021-10-18T08:30
Listen in behind the scenes of a live coaching call I did in my client community on COMPARISON. Comparison is the thief of joy and I share 3 simple and tangible tips to overcom...
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Episode 116: Stop Hustling! Tips to Avoid Burnout for Working Moms, Network Marketers and In Between with Michelle Castro from 2021-10-11T08:30
Hustle culture is not sustainable, my friend! I hear from so many other working moms & network marketers who listen to the show who are looking for ways to incorporate self car...
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Episode 115: The High 5 Habit to Get Rid Of Self Doubt and See the Real You from 2021-10-04T08:30
I started listening to The High Five Habit ...
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Episode 114: Simple Tools to Take Action for Lasting Habit Change&Transformation With Danika Brysha of the Self Care Society--BONUS: Learn How The Whole30 Can Clarify Not Only Your Body But Your Mind from 2021-09-27T08:30
This is a jam packed episode with someone who I look up to and see as a mentor--Danika Brysha. Danika shares her story (includi...
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Episode 113: What Does Mindful Eating Mean? Tips to Be More Aware of What You Put In Your Body and Why from 2021-09-20T08:30
We've all heard the term, MINDFUL EATING. But what does that exactly mean? Listen in to a live coaching call I recently did in my client community answering this question and a...
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Episode 112: Who Do You Want To Become? Tips for Identity Habits&How They Can Help When You Lose Motivation from 2021-09-13T08:30
Behavior change comes from outcomes-the process (habits)-and then most importantly--your new identity in yourself--HOW YOU WANT TO FEEL AND WHO YOU ARE. When you build identity-...
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Episode 111: Are You Meeting Your Personal and Professional Goals? Goal Setting Tips To Ensure You’re Successful with Kate House of The Live by Design Podcast from 2021-09-07T08:30
It's important to be thinking about goal setting all year long--not just in the new year! Tune into this episode with Kate House of the Listen
BONUS: Hear from STU LIVE Alumni--From Never Ending Diets to Sustainable Habits&A Huge Lifestyle Transformation! from 2021-09-02T08:30
Listen in to Hear from STU LIVE Alumni--From Never Ending Diets to Sustainable Habits & A Huge Lifestyle Transformation! This is your chance to be a fly on the wall and listen in to this conver...
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EPISODE 110: Stop Self Sabotaging Your Health: How To Get Out Of Your Own Way and Finally See Transformation from 2021-08-30T08:30
Self sabotaging your own health goals? I'm sharing 4 self sabotaging behaviors (fear of failure, procrastination, etc.) that you might be doing and 4 tips to help you overcome them! Listen
BONUS: Will This Program Really Create Lasting Change for You? Your Questions Answered About SELF TRANSFORM U LIVE! from 2021-08-26T08:30
As ladies have been enrolling in SELF TRANSFORM U LIVE I've had a few common questions asked so I thought I would answer those for you today on the show! Will STU LIVE really create lasting cha...
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EPISODE 109: It’s My 40th Birthday and 2nd Anniversary of The Podcast! How I Have Transformed as a Wife and Working Mom and My Top Tips for Your Own SELF TRANSFORMATION! from 2021-08-23T08:30
Such a special episode! Today is my 40th Birthday and it's the 2nd Anniversary of the Podcast! I feel like I've learned a lot about myself as a wife and working mom and with t...
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BONUS: The 21/90 Rule for Habits&Lifestyle Change! ALSO--MORE TIME, LESS GUILT WORKSHOP&GIVEAWAY ANNOUNCEMENT!!! from 2021-08-19T08:30
Have you ever heard of the 21/90 rule? I explain more about this habit and lifestyle change strategy in this quick bonus episode--this is the way to have sustainable transforma...
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Episode 108: Are You Being a Bully to Your Own Body? How To Have Body Confidence with Jessika Brown of Fuel Her Awesome from 2021-08-16T08:30
Are you being a bully to your own body? This episode will take you from body bully to body confident! This is easier said than done when diet culture and social media gives us...
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BONUS: Tough Love--Are You Putting in the Sweat Equity for Self Love? from 2021-08-12T08:30
Have you heard of the term, "sweat equity?" It's usually used when talking about putting in the sweat, work on your own for a property, for example, to increase the value of that property. I'm...
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Episode 107: Always Feeling Exhausted? 10 Quick Tips for More Energy! from 2021-08-09T08:30
I hear from my community ALL THE TIME that they wish they had more energy. Always feeling exhausted, overwhelmed and tired is no way to live your life (and makes self care seem impossible.) Th...
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Episode 106: Top Productivity Tips for Busy Working Moms—The Cake Method with Holly Haynes of Crush the Rush from 2021-08-02T08:30
Feeling overwhelmed by your never ending to do list? (I have my hand raised!) I get it...being a busy working mom is tough! The top challenge I hear from my clie...
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BONUS: Should You Workout During a Whole30? My Answer Might Surprise You! from 2021-07-29T08:30
As folks are enrolling in the Whole30 Anytime Course and chatting about Whole30 all month on the show, I have gotten the question--"Should I Workout ...
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Episode 105: Good&Well—Mentally&Physically. How to be open to life changes with Whole30 Certified Coach&Orangetheory Coach, Brittany Hammond from 2021-07-26T08:30
Wow--this episode was jam packed of goodness--Whole30, Orangetheory, and how amazing things can come from even crappy situations. We are constantly in a state of evolution or self trans...
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BONUS: Never Been Successful At Meal Prep? These 3 Tips Will Help from the Easy Meal Prep for Busy Women FREE Workshop from 2021-07-23T08:30
Every month I host a free mini workshop in my free Facebook community! This month, the girls voted on chatting about MEAL PREP! Listen in (and don't forget to join the community too!) to hear ...
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Episode 104: 4 Easy Steps You MUST Do to Prep for Whole30 Success (tips from a Whole30 Certified Coach!) from 2021-07-19T08:30
Friends, in order to have a successful Whole30 you have to prep for it! These 4 steps to prep for your Whole30 (from a Whole30 Certified Coach--me!) will help you get to Day 30 and into your Fo...
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BONUS: Why You Shouldn't Skip Your Whole30 Reintroduction (Learn from my mistakes!) from 2021-07-15T08:30
The Reintroduction is a step most people skip when completing their Whole30. Friends--don't skip this step! In this quickie episode, I'm sharing the 3 reasons why you shouldn'...
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Episode 103: Whole30 Success with Community&Culture with Karen Onyirioha of Black Girls Who Whole30 from 2021-07-12T08:30
When I came across the Instagram page of Black Girls Who Whole30 I knew I had to have them on my show! Karen Onyirioha is 1/4 of t...
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Episode 102: Want to Change Your Eating Habits? 3 Tips to Help You Change Your Habits&Relationship with Food—Plus a Whole30 Discount! from 2021-07-06T08:30
Want to Change Your Eating Habits? Today I'm sharing 3 simple tips that will help you evaluate your habits around eating, what triggers emotional eating and how you can replace unhealthy eating ...
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BONUS: Personal Update: My Son is Having Open Heart Surgery from 2021-07-01T08:30
I'm sharing a personal family update about my 13 year old son, Dylan, who is having open heart surgery later this month. He was born with a congenital heart defect called tetralogy of fallot. ...
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Episode 101: Self Reflection&Rejection: Tips for an Internal Transformation with Ahnastasia Albert from 2021-06-28T08:30
Self reflection is the key to an internal transformation! When you face rejection in your life, or when you're trying to physically transform. The every day choices we share in this episode wi...
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CONFIDENCE BOOSTER BOOTCAMP DAY 3 of 3: Unlearning From Your Past "Failures" to Live Out Your Most Confident Life! from 2021-06-25T08:30
Get a behind the scenes listen to my free 3 day workshop, CONFIDENCE BOOSTER BOOTCAMP inside of my Listen
CONFIDENCE BOOSTER BOOTCAMP DAY 2 of 3: Eat&Move Like You Love Yourself from 2021-06-24T08:30
Get a behind the scenes listen to my free 3 day workshop, CONFIDENCE BOOSTER BOOTCAMP inside of my Listen
CONFIDENCE BOOSTER BOOTCAMP DAY 1 of 3: How to Talk Nicer to Yourself from 2021-06-23T08:30
Get a behind the scenes listen to my free 3 day workshop, CONFIDENCE BOOSTER BOOTCAMP inside of my Free Faceboo...
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Episode 100: Ready to Self Transform? Hear from Self Transform U Clients About Their Wins! SPECIAL DISCOUNT&GIVEAWAY INSIDE! from 2021-06-21T08:30
"You've always had the power, my dear, you just had to learn it for yourself." -Glinda, The Good Witch
You have the power to transform from the inside/out. This is all about you...I'm ju...
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BONUS QUICKIE: How To Build Self Confidence&Be Nicer to Yourself! (Plus an exciting announcement!) from 2021-06-17T08:30
Self confidence is a habit that is hard to learn sometimes, especially for women. As my SELF TRANSFORM U LIVE girls are finishing up their program, we had a chat about the tool...
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Episode 99: Breakdown to Breakthrough: Rewiring Your Mindset with NLP Practitioner Stephanie Booth from 2021-06-14T08:30
Have you ever had your thoughts snowball to the point where you have a breakdown? I sure have! Many times we need to break the habit of the thoughts we tell ourselves in order to have massive t...
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Episode 98: My TOP Habit Secrets&Strategies! My Interview on The Stefanie Gass Show from 2021-06-07T08:30
Friends--these are my top habit secrets and I'm sharing them with you! Checkout this interview I did on The Stefanie Gass Show! Stef is actually my coach and mentor and overall...
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BONUS: Snowballing Micro Keystone Habits to Easily Change Your Life! PLUS--a FREE Workshop! from 2021-06-03T08:30
BONUS: Snowballing Micro Keystone Habits to Easily Change Your Life! Did you know that small habits can lead to big change? Tune into this quickie to learn how by making small little healthy de...
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Episode 97: You Are Qualified—Rethinking Your Career&Setting Boundaries As a Working Mom with Amanda Nachman from 2021-06-01T08:30
You are qualified, mama! As working moms, we are pulled in so many directions and our time is being thrown around like confetti. Not to mention feeling stuck in a career that you've maybe outg...
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Episode 96: 5 Tips To Help You Actually Like Working Out! from 2021-05-24T08:30
I've heard this from loved ones and even my own clients--they wished they liked to workout but they don't! These 5 tips will help you change your view on working out and make it a habit that wi...
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BONUS: This Simple Habit Hack Is The Breakthrough You've Been Looking for to FINALLY Make Them Stick! Plus a fun GIVEAWAY! from 2021-05-20T08:30
I can give you a workout program and nutrition program, but how are you going to stick with it? HABITS! As a Behavior Change Specialist and doing...
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Episode 95: Finding Joy While On Your Transformation Journey with Sydney Weiss from 2021-05-17T08:30
We tend to get so caught up in the destination or goal we're running after that we don't take the time to find joy in the journey or the process. Even if you don't meet that goal, you c...
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Episode 94: Self Transform Quickie Tip: What Is The Cost of NOT Changing? from 2021-05-10T08:30
On this week's Self Transform Quickie tip--I'm asking you what is the cost of NOT changing? What is holding you back? Fear of failure again, complacency, unhealthy habits compounding over time...
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BONUS: Should You Invest in a Coach or Mentor? What happened to me when I finally invested in myself. from 2021-05-06T08:30
Have you ever considered hiring a coach or mentor to help you with some type of transformation in your life? A Health Or Transformation Coach like me, business coach, relationship coach, financ...
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Episode 93: Calling BS on Self Care for Moms with Jaime McLaughlin: NOT Taking Care Of Yourself Doesn't Make You A Better Mom from 2021-05-03T08:30
We're calling BS on what self care really looks like for moms today on Self Transformed with Jaime McLaughlin. We talk about how NOT taking care of yourself DOES NOT make you a better mom. So ...
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Habit Breakthrough Bootcamp 3/3: How to Pivot When Your Habits Aren't Serving You Anymore from 2021-04-30T08:30
I'm hosting a FREE Workshop inside my Facebook group--Habit Breakthrough Bootcamp! Today on Day 3, we chatted about how to evaluate and pivot wh...
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Habit Breakthrough Bootcamp 2/3: How to Make Your Habits Actually Stick! from 2021-04-29T08:30
I'm hosting a FREE Workshop inside my Facebook group--Habit Breakthrough Bootcamp! Today on Day 2, we learned how to actually make your habits s...
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Habit Breakthrough Bootcamp 1/3: Why Your Habits Aren't Sticking from 2021-04-28T08:30
I'm hosting a FREE Workshop inside my Facebook group--Habit Breakthrough Bootcamp! Today we learned about why your habits aren't sticking with some tough love and mindset strat...
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Episode 92: Have an Extra 10 lbs. to Lose, But Also Want to Break Up with the Scale? This is the episode for you! from 2021-04-26T08:30
Let's face it...the scale is super emotional. How could just numerical data wreck such havoc on our self esteem? It's ok to check on the data from the scale when you're in the process of losing...
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BONUS: HABIT BREAKTHROUGH BOOTCAMP KICKS OFF NEXT WEEK! What's included in this FREE challenge? from 2021-04-22T08:30
HABIT BREAKTHROUGH BOOTCAMP KICKS OFF NEXT WEEK (4/26-4/30!) What's included in this FREE challenge?
Episode 91: Want to Feel Empowered on Your Health Journey Instead of Burnt Out? How Health Coach, Samantha Kellgren, Let Go of Chasing Perfection on her IVF Journey from 2021-04-19T08:30
Want to Feel Empowered on Your Health Journey Instead of Burnt Out? How Health Coach, Samantha Kellgren, Let Go of Chasing Endurance Running Goals & Perfection on...
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BONUS: Should I Have a Cheat Day? 3 Tips to Help You Start Eating More Mindfully Stop the Yo-Yo Dieting from 2021-04-15T08:30
I recently had a client ask if they should have a cheat day and my response--"If ya want to!" Your Food Freedom looks different from mine and is personal to your, ok? One cheat day won't total...
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Episode 90: Transform Quickie Tip: 3 Hacks to Create 30 Minutes More of Free Time a Day from 2021-04-12T08:30
Ever said, "I don't have enough time?" Me too! Lots and lots of times, actually! Listen in to hear 3 simple hacks to create 30 more minutes of free time a day! What could you do with an extr...
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BONUS: 3 Reasons You're Not Sticking with Your Fitness Plan from 2021-04-08T08:30
I just finished a 9 week fitness program (well, it was longer than 9 weeks, because--life!) and felt inspired to share the 3 Reasons You're Not Sticking with Your Fitness Plan. Trust me, I've s...
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Episode 89: Your Gut Knows What’s Up: Crohn’s, Disordered Eating, Diet Dogma, the Carnivore Diet and Your Gut Health with Katie Kelly from 2021-04-05T08:30
Have you ever heard the saying, "listen to your gut?" Your gut really knows what's up--literally and metaphorically! Today we're chatting about gut health, the Carnivore Diet, disordered eatin...
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Episode 88: Transform Quickie Tip: How to Find Your Soulmate Workout and Actually Start Enjoying Working Out from 2021-03-29T08:30
Do you have a soulmate workout? If you're not sure what that means, then more than likely you don't! That's ok, girl! Fitness should be joyful movement and it such a high form of self care.
Episode 87: Healthy Is More Than Just the Number on the Scale or Your Pant Size! Health Coach Erica Ballard Gives Us the Tools to Help You Find Your True Version of Health from 2021-03-22T08:30
Healthy is more than just the number on the scale or your pant size! However, we get too caught up in the outside appearance instead of doing the inner work to really transform into the...
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Day 3: Debunking Self Care Workshop: Why Your Self Esteem&Confidence in Yourself Doesn't Need to Be Validated By Others from 2021-03-18T08:30
I'm hosting a 3 day LIVE Debunking Self Care Workshop inside my Facebook group! Each day includes a fun 15 minute workout and then a quick chat ...
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Day 2: Debunking Self Care Workshop: Elevate Your Emotional Health By Cultivating Your Friendships, Your Intimacy with your Partner and Even Your Faith! from 2021-03-17T08:30
I'm hosting a 3 day LIVE Debunking Self Care Workshop inside my Facebook group! Each day includes a fun 15 minute workout and then a quick chat ...
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Day 1: Debunking Self Care Workshop: Why Does Your Nutrition, Sleep and Movement Matter So Much? from 2021-03-16T08:30
I'm hosting a 3 day LIVE Debunking Self Care Workshop inside my Facebook group! Each day includes a fun 15 minute workout and then a quick chat on reactive vs. proactive self c...
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Welcome to SELF TRANSFORMED! Redefining self care through simple fitness, nutrition, and mindset habits for busy working moms! from 2021-03-15T08:30
Welcome to the SELF TRANSFORMED PODCAST! Redefining self care through simple fitness, nutrition, and mindset habits for busy working moms! Today is the day I rev...
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Bonus! A Big Surprise is Coming Next Week! Free Workshop, a Giveaway, and Spoilers - Oh My!!! from 2021-03-10T09:30
OMG, friends! Today I shared that I am changing the name of this podcast! A HUGE rebrand is coming and I'm so excited (and I kinda want to puke too.) Growth is scary and uncom...
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Episode 86: What Does Real Food Freedom Look Like? Plus, Debunking Diet Culture LIES with Dietician, Whitney Stuart from 2021-03-08T09:30
I talk A LOT about Food Freedom on the show because after my own journey, I've figured out what that looks like for me! But I had to go on my own journey and cut through all of the lies diet cu...
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Episode 85: Self Care Quickie Tip: I’m Doing The 75 Hard Challenge! How to do This Hardcore Challenge Safely. from 2021-03-01T09:30
Have you heard of the 75 Hard Challenge? It's a hardcore physical and mental challenge. I've seen many posts about it since the new year and some friends brought it up to me last week. I'm turni...
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Episode 84: Purpose to Your Pain: How You Can Still Take Care of You&Make an Impact with Keridon McMahon from 2021-02-22T09:30
Does life ever get hard? The answer is, YES. There are going to be hard times in your life when it is going to be difficult to show up for yourself at all. I learned this after my now...
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BONUS: What Not To Do When Patiently Waiting for Your Dreams: My Journey to Becoming an Orangetheory Coach from 2021-02-17T09:30
Here's a quick bonus for you where I'm sharing my journey to becoming an Orangetheory Coach! I knew I was going be coaching there since my first time taking a class there, but I ahd to wait. G...
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Episode 82: Finding Rhythm&Losing the Overwhelm with Kate Saffle from 2021-02-08T09:30
Feeling overwhelmed and crazy busy as soon as your feet hit the floor in the morning until you (finally) lay your head down at night? You can lose the overwhelm, guilt and resentment built up o...
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Episode 81: Self Care Quickie Tip: 5 Tips for Creating the Future Life You Want from 2021-02-01T09:30
We all have big goals and dreams for our future, but do you really believe that those dreams will come true? We have to take action and truly believe in ourselves! These 5 tips will help you s...
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Episode 80: Finding Your Highest Self as a Working Mom with Jacqueline Martinez from 2021-01-25T09:30
Being a working mom is hard, friends. It's even more hard if you feel like you're stuck in a career that you weren't meant for. No job is worth draining you mentally or physically, but I know ...
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Episode 79: Self Care Quickie Tip: 6 Easy Steps to Stay Motivated and Reach Your Goals from 2021-01-19T09:30
We're 1/2 way into January of the New Year and you might have started off very strong with your goals and very motivated, it is likely you motivation has been fading since January 1st. Why? We...
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Episode 78: How To Make Friends As A Woman&Belong with Author Leah Dean from 2021-01-11T09:30
I've talked about the power and actual health benefits of community and communication in Listen
Episode 77: Self Care Quickie Tip: Top 10 Personal Development App's for 2021 from 2021-01-04T09:30
Happy 2021! It's a New Year and I wanted to share my top 10 personal development app's that I personally use and recommend to my clients. Make sure to take notes and join me over in my free Fa...
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Episode 76: Whole30 for Moms with Steph Greunke from 2020-12-28T09:30
Doing the Whole30 as a mom is challenging! It presents a whole new level of hurdles. However, it's also a very high form of self care. I'm so excited for you to hear this conversation with Listen
Episode 75: 5 Ways Whole30 Can Be A Form of Self Care from 2020-12-21T09:30
Whole30 was the beginning of my own wellness journey and just the momentum I need to begin finding my own version of self care. It was about SO MUCH MORE THAN FOOD so today I'm sharing 5 ways t...
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Episode 74: How Your Physical Health Impacts Your Emotional Health with Julie Freed from 2020-12-14T09:30
Keeping with our Whole30 theme this month with the January Whole30 quickly approaching, this was such a great deep dive into how our health is ever changing and the way we feel physically can im...
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BONUS: My New Whole30 Anytime Course is here! Lose the overwhelm, stress, and diet mentality from 2020-12-09T09:30
My new & improved Whole30 Anytime Course is now LIVE! After coaching my Whole30 clients the past couple of years, I've been able to cre...
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Episode 73: Self Care Quickie Tip: 5 Tips to Overcome Mom Guilt from 2020-12-07T09:30
Today I'm sharing 5 tips to overcome mom...
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Episode 72: Overcoming Sugar Addiction with the Whole30&Food Freedom with Autumn Michaelis from 2020-11-30T09:30
**The next month will be focused on the Whole30! I'll be bringing on guests from the Whole30 community to shed more light on their own Whole30 success, life after Whole30 and what Food Freedom ...
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BONUS: 3 Tips to Help You Be More Grateful from 2020-11-25T09:30
I know, friend. This Thanksgiving looks different for so many of us this year, but that doesn't mean we can't be grateful.
Here's 3 quick tips to help you be more grateful. I am so gr...
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Episode 71: Self Care Quickie Tip: 7 Tips To Help You Get Back on Track When Habits Die from 2020-11-23T09:30
Last week we talked about how to make new habits stick, and we're going to continue the conversation this week because let's face it--we're all humans and sometimes habits fade away.
So...
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Episode 70: How To Make New Habits Stick with Kim Barnes Jefferson from 2020-11-16T09:30
Ever keep starting new habits on Monday and then by Friday they're gone? Me too! That is until I figured out how to make habits stick and created a solid self care routine that helps m...
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Episode 69: Self Care Quickie Tip: How To Know When You Need a Rest Day from 2020-11-09T09:30
Rest is best, right? So why is it so hard to listen to our bodies and take a rest day? And I'm not talking just resting from your workouts--you need to build in rest to your life as well.
... Listen
Episode 68: How To Stop Self Limiting Beliefs with Dr. Liz Fedrick from 2020-11-02T09:30
Friends, we need to stop being so mean to ourselves! We would never talk to a loved one in the way we talk to ourselves. So, I brought on a professional today to give us tangible tips ...
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Episode 67: Self Care Quickie Tip: How to Make More Time from 2020-10-26T08:30
What is the biggest challenge I hear from my super busy clients and ladies in my community when it comes to self care? Finding TIME! There is never enough hours in the day to get all the thing...
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Episode 66: Stop Defining Your Worth by the Number on the Scale with Emily Coffman from 2020-10-19T08:30
Many women (including myself) struggle with body confidence. This can stem from thinking you need to weigh an ideal number on the scale. SPOILER ALERT: no one else cares about how much...
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Episode 65: Self Care Quickie Tip: The Social Dilemma&Social Media Detox from 2020-10-12T08:30
Have you seen the Netflix documentary, The Social Dilemma? Whoa. Pretty alarming, right? We already know social media is addicting, but today on the show I'm sharing an amazin...
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BONUS: Free Personal Training Coming! from 2020-10-07T08:30
Surprise! Another bonus episode and exciting announcement! I am offering FREE Personal Training for 5 clients ONLY!!! (all virtual, of course!)
Episode 64: Organizing Your Life with Brooke Lockett from 2020-10-05T08:30
Ever call yourself a HOT MESS? Ever feel like you can't get off the hot mess express and your life feels super chaotic? I get it, I've been a hot mess before but I don't own t...
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SURPRISE BONUS: EXCITING ANNOUNCEMENT--FREE VIRTUAL GROUP FITNESS! from 2020-10-01T08:30
I am so excited to finally share that I will be offering FREE Virtual Group Fitness classes starting October 5th!
Getting back to teaching group fitness has been a goal...
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Episode 63: Self Care Quickie Tip: Toxic Positivity from 2020-09-28T08:30
Have you ever experienced Toxic Positivity? In this self care quickie, I'm sharing what Toxic Positivity is and how you can overcome this if someone is spreading toxic positivity your way or if...
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Episode 62: The Power of Writing&Grief with Author Chelsea Ohlemiller from 2020-09-21T08:30
There is power in writing your thoughts/emotions down and is a wonderful tool to add to your self care routine, and that's what we're talking about on the show today with our guest, Chelsea Ohle...
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Episode 61: Self Care Quickie: Taking a HOLISTIC approach to your health&self care from 2020-09-14T08:30
I recently watched the documentary HEAL on Netflix and was blown away and couldn't stop thinking about taking this holistic approach to your healt...
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Episode 60: The Benefits of Moving Your Body with Angi Grant of The Indy Fitness Festival from 2020-09-08T08:30
Fitness is one of the pillars of self care that I teach my clients and I'm so excited to be talking about the benefits of moving your body with Listen
Episode 59: Self Care Quickie Tip: 3 Reasons Why You Shouldn't Do a Whole30 from 2020-08-31T08:30
Whole30 was the catalyst to changing my life back in 2015 and the start of my self care journey. As a Whole30 Certified Coach, I've been able to successfully help my clients in...
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Episode 58: What is Your Mission Statement with Melissa Smith from 2020-08-24T08:30
Have you thought about what your own personal mission statement is? This is important to evaluate throughout the seasons of your life both personally & professionally.
My guest, Listen
Episode 57: Self Care Quickie: What I have learned after 1 year of podcasting (VULNERABILITY ALERT!) from 2020-08-17T08:30
Happy 1 Year Anniversary to The Self Care Isn't Selfish Podcast! I'm sharing the top 5 things I have learned after 1 year of the show including a big vulnerable insight that I'm hoping to impro...
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Episode 56: EFT Tapping with Casey Vanputten from 2020-08-10T08:30
Ever heard of EFT (Emotional Freedom Technique) Tapping? Getting ready to open up the dam and let all of those emotions out!
Today's guest is Listen
Episode 55: Self Care Quickie Tip: My Cold Shower Experiment Update from 2020-08-03T08:30
I did it! In the month of July, I launched my own Cold Shower Experiment after hearing so much about the benefits of the ice cold for you not only mentally but also physically....
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Episode 54: Representation in the Fitness Industry with Eve Guzman from 2020-07-27T08:30
I'm so excited to welcome back Eve Guzman to the show! (Make sure you go back to Listen
Episode 53: A Conversation about Race and Self Care with The Self Care Doc, Dr. Raé Lundy from 2020-07-22T08:30
We're continuing our conversation this month about racial injustice and being an ally. On this week's episode, I'm chatting with The Self Care Doc, Dr. Raé Lundy. Dr. Raé and ...
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Episode 52: Self Care Quickie Tip: Community&Connection from 2020-07-20T08:30
Today in this self care quickie tip, I'm sharing the health stats behind the importance of community & connection. (and a quick update on my cold shower experiment!)
We CRAVE com...
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Episode 51: Coming Together with Food&Diversity with Tanorria Askew from 2020-07-13T08:30
I haven't done the best job in diversify this show and wanted to change that moving forward. I'm starting with only hosting women of color on the podcast this month ...
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Episode 50: Self Care Quickie Tip: How to Create New Habits--like Cold Showers from 2020-07-06T08:30
In this self care quickie tip episode, I'm sharing the ways I create new habits to add to my self care routine. I have decided to change up my own self care routine and have sta...
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Episode 49: Facing Fear with Sara Hauck from 2020-06-29T08:30
I'm so excited to have Sara Hauck from the Facing Fear Podcast! I've been on her Listen
Episode 48: My Conversation with the Indy Mompreneurs from 2020-06-22T08:30
I am often asked to be a guest speaker in various female groups, and this time you get to hear my conversation (via Zoom) with the Indy Mompreneurs. Listen
Episode 47: Building Community&Avoiding Burnout with Steph Weber from 2020-06-15T08:30
This week, I'm chatting with Steph Weber--a brand coach and marketing strategist that helps small businesses, creatives, and influencers create a brand tha...
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Episode 46: Self Care Quickie--What can we do? from 2020-06-08T08:30
This has been a super heavy week in our country to say the least with the murder of George Floyd and I didn't know exactly what to say, but know it's wrong to say nothing.
<... Listen
Episode 45: Self Care During Pregnancy with Dr. Laura Ricciardi from 2020-06-01T08:30
Today I'm chatting with Dr. Laura Ricciardi--a former self proclaimed self care sceptic who found the value of slowing down as a ...
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Episode 44: LIVE Self Care Coaching Call&10K GIVEAWAY! from 2020-05-26T08:30
Hey, ya'll! I'm giving you another sneak peak into what a Self Care Coaching Call looks like with me (stay around till the end where I share a couple of bonus tips!!) And here's an...
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Episode 43: Making Your Mental Health a Priority with Courtney Connell from 2020-05-18T08:30
May is Mental Health Awareness Month. 1 in 5 people live with some type of mental health condition and I wanted to shed some light and erase the stigma around mental health with this episode to...
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BONUS! Episode 42 for Mother's Day: I Am Mother of the Year with Lisa Graft from 2020-05-14T08:30
Happy Mother's Day to all of the mom's out there! Here's a BONUS episode with Lisa Graft of I Am Mother Of The Year! We chat about the importance of community, asking for help, how to ...
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Episode 41: Self Care Quickie Tip: You Can Do Hard Things from 2020-05-11T08:30
Friends! I did something really hard and I wanted to share how doing hard things can have such a positive impact on your life (even if you don't succeed the first time!)
As you know, I'v...
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Episode 40: Living a Cleaner Life with Stacey Heiny from 2020-05-04T08:30
What does is mean to live a "clean lifestyle?" Today, my guest Stacey Heiny, will be sharing what that means to her and gives some amazing tips on how you can start taking step...
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Episode 39: LIVE Self Care Coaching Call, How to Start&End your Day from 2020-04-27T08:30
This is the first of many LIVE Self Care Coaching Calls I'll be sharing with you to give you all a behind the scenes sneak peek of working with me as a Self Care client!
...
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BONUS: FREE Resources&Self Care Tips from Indy Female Business Owners from 2020-04-23T08:30
With the quarantine going on, I wanted to find a way to help other local female business owners so I decided to invite a few to com on the show today to share what FREE services...
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Episode 38: Chasing Healthy vs. Chasing Skinny with Jennifer Joffe from 2020-04-20T08:30
I adore my guest and her story on this week's episode. Jennifer Joffe is a Certified Holistic Health Coach who specializes in helpin...
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Episode 37: Self Care Quickie Tip: Physical Distancing vs. Social Isolation from 2020-04-13T08:30
I got to do something really cool this week for work--I had the opportunity to interview Glenn Close (the founder of our organization) & Kevin Love of the Cleveland Cava...
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Episode 36: Running the Race of Life with Lindsey Hein from 2020-04-06T08:30
I have a love/hate relationship with running, but find so much inspiration from fellow Indy podcaster, Lindsey Hein, and her show I'll Have Another. I re...
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Episode 35: Self Care Quickie Tip: Good Enough from 2020-03-30T08:30
I have heard Melissa Urban say this phrase many times, and I think right now it applies more than ever: "Let good enough, be good enough."
During this COVID-19 quarantine...
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Episode 34: Living with MS&Self Care with Kristi Hujik from 2020-03-23T08:00
Kristi Hujik is a coach through and through! Kristi is a Whole30 Certified Coach in Winter Garden, Florida and can be found behind the scenes a...
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BONUS: Self Care FREEBIE&tips to help during the Corona Virus quarantine from 2020-03-19T08:00
Friends, I felt compelled to do a quick BONUS episode for you all reminding about the importance of self care right now during the corona virus quarantine.
Schedules have...
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Episode 33: Self Care Quickie Tip: Self Serving vs. Self Care from 2020-03-16T08:00
This show is called the Self Care Isn't Selfish Podcast, right?!?! Well, on this quickie I'm sharing how self care does has limits and when it can be self serving meaning it's underlying intent...
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Episode 32: Sharing Your Story through Music with Bri Dimit from 2020-03-09T08:00
Everyone has a story, but authentically sharing it can be hard. that's where my guest, Bri Dimit, comes into play.
Episode 31: My Story of Self Care Abuse&AN EXCITING ANNOUNCEMENT!! from 2020-03-02T09:00
No rest days, eating the foods that I know didn't make me feel my best (physically and mentally) and not connecting with others and positivity in my life. I wasn't living my best life and was n...
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Episode 30: Self Care for Caregivers with Amanda Clark from 2020-02-24T09:00
Being a caregiver for a loved one going through a serious illness (such as cancer) is a 24/7 job. No breaks and lots of stressors--emotionally, physically, financially and on and on. H...
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Episode 29: Self Care Quickie Tip: Self Love vs. Self Care from 2020-02-17T09:00
We're just coming off of Valentine's Day so I thought this would be perfect timing to talk about SELF LOVE VS. SELF CARE.
So what's the difference? You can't fully get a...
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Episode 28: Morning&Evening Routines as Self Care with Rachel Rivera from 2020-02-10T09:00
Do you have a morning and evening routine? Or do you just fly by the seat of your pants? That used to be me too, but once I figured out how these habits set me up for success, ...
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Episode 27: Self Care Quickie Tip: Be in the NOW from 2020-02-03T09:00
Are you living in the past or anxious about the future? I have done both, and it serves no purpose. Living in the now is where it's at...that is self care, my friends. On tod...
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BONUS! Episode 26: Styling the Outside to Match the Inside with Nicole Busch of Nicole Blair Wear from 2020-01-29T09:00
You better work! -Rupaul
I love clothes...gimme a fun jumpsuit or leopard print and I'm a happy girl! However, I do love amazing leggings and sneakers too depending on the mood I'm in. ...
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Episode 25: Less Mess, Less Stress with Kate Hackl of the Every Home Organizer from 2020-01-27T09:00
It's so easy to accumulate clutter in your home (especially if you have kids!) Tidying up should be easy, right? Wrong! Sometimes it all piles up and then you're so overwhelmed you don't know w...
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Episode 24: Self Care Quickie Tip: Spirituality from 2020-01-20T09:00
Let's talk self care and spirituality. Not necessarily religion, but being spiritual and how that can be incorporated into your self care routine.
Viewing aspects of your self care rout...
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Episode 23: Mind&Body Connection with Dr. Staci Blume from 2020-01-13T09:00
Today we're talking to local chiropractor, Dr. Staci Blume about one of her many areas of expertise--the mind/body connection. There is actually science behind...
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Episode 22: Self Care Quickie Tip: New Year Goals from 2020-01-06T09:00
Happy New Year! It's now 2020...a brand new decade! I'm sure you are probably setting new goals...but I know from personal experience of not hitting some goals, that you have ...
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Episode 21: My Husband's Transformation Story from 2019-12-30T09:00
I'm so excited because today I have my first male guest...my husband, Dustin Nichols! I really wanted to get him on the show because ...
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Episode 20: Self Care Quickie Tip: Self Care Overwhelm from 2019-12-23T09:00
Self Care is having it's own moment right now. However, I also think it's getting a bad reputation and can be a bit overwhelming too. In this Self Care Quickie Tip episode, I'm sharing 3 tips ...
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Episode 19: #boringselfcare with Vicki Singer from 2019-12-16T09:00
I am so very honored to have my friend and fellow Whole30 Certified Coach, Vicki Singer, on the show today. She has such a unique perspective on self care that can be applied t...
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Episode 18: Self Care Quickie Tip: Stress-free Holidays from 2019-12-09T09:00
Do you ever feel just SO OVERWHELMED during the holidays? I know I do! So this year, I'm taking some intentional steps to make self care a priority. I'm sharing 5 tips to hel...
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Episode 17: Self Care&Relationships with Dr. Vickie Bhatia from 2019-12-02T09:00
We're talking to licensed clinical psychologist & fellow Whole30 Certified Coach, Dr. Vickie Bhatia, about relationships and self care. Dr. Bhatia will give us some strategies ...
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Episode 16: Self Care Quickie Tip: Food Freedom from 2019-11-25T09:00
What does Food Freedom mean? I share my personal definition of FF (hint: it includes cookies) and 3 strategies to help you maintain your Food Freedom through the holidays!
... Listen
Episode 15: My Whole30 Story (vulnerability alert!) from 2019-11-18T09:00
With the January Whole30 just around the corner, I wanted to share more about my own personal Whole30 story (including a few things I have never shared publicly about my own exp...
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Episode 14: Self Care Quickie Tip: Getting Uncomfortable from 2019-11-11T09:00
Have you ever heard the phrase, "get comfortable with being uncomfortable?" I truly felt uncomfortable this weekend while running a half marathon and I'll be sharing how I got c...
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Episode 13: Self Care and Finances from 2019-11-04T09:00
I never would have thought I would be pairing Self Care and Finances together, but improving your finances and being intentional with your money is the highest ...
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Episode 12: Self Care Quickie Tip: Rest is Best from 2019-10-28T08:00
Rest is best. Being a hot mess and exhausted all the time is not. In today's episode, I'm ...
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Episode 11: Health Is Wealth with Eve Guzman from 2019-10-21T08:00
This episode is all about HEALTH AS WEALTH with Eve Guzman. Self Care is all about being healthy, right? Well, Eve is the expert who will help inspire us to become the healthi...
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BONUS: Self Care Quickie Tip, Get Outside! from 2019-10-16T08:00
Surprise! I dropped another BONUS Self Care quickie for you! Listen
Episode 10: Self Care When It's Hard with Cortney Given from 2019-10-14T08:00
There are many seasons of life we go through where it is HARD. One of the hardest times of my life was when my now 11 year old son, Dylan, had open heart surgery at 8 months old. Cortney Given ...
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BONUS: Self Care Quickie Tip: Saying NO from 2019-10-09T08:00
Surprise! I snuck in a bonus Self Care Quickie Tip this week all on the power of saying NO. Saying no can be a form of self care. In a world where we are overscheduled and ov...
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Episode 9: Being Strong&Self Care with Ashley Homol from 2019-10-07T08:00
I am talking to Ashley Homol today about being STRONG from the inside/out and how that can be part of self care for you. (spoiler alert: liftin...
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Episode 8: Mommin' and Self Care with Kait Baumgartner of the Indy Moms Blog from 2019-09-30T08:00
We're talking about the power of community and how that fits into your self care in this episode with guest Kait Baumgartner of the Indianapolis ...
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Episode 7: Self Care Quickie Tip: Accountability from 2019-09-23T08:00
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Episode 6: CBD as Self Care&Closing the Gap with Jill Trimmel from 2019-09-16T08:00
I'm so excited to bring on Jill Trimmel, owner of Juice, Love, Happiness, to talk about CBD oil and closing the gender wage ...
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Episode 5: Self Care Quickie Tip: Meditation from 2019-09-09T12:59:34
Let's get a little "woo" together and talk mediation as a form of self care.
In this quickie episode, I'll share the health benefits of meditation and the benefits I have personally see...
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Episode 4: Meal Prep&Self Care with Kat Marris from 2019-09-02T08:00
Today we have professional chef and the meal prep coach, Kat Marris, on the show! Kat makes meal prep so easy! There is so much beauty in being prepared with your food but it's easy to fall in a...
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Episode 3: Self Care Quickie Tip: Gratitude from 2019-08-05T12:10
When you're focused on being grateful - it's hard to feel mad, sad, or negative! In this quick tip episode, we're talking about a gratitude practice that will transform your attitude and do wond...
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Episode 2: Mindset&Self Care with Jen Elliott from 2019-08-05T12:05
We're diving into the connection between mindset & self care with Fitness and Mindset Coach Jen Elliott on this episode of the Self Care Isn't Selfish podcast!
Jen and I chat about how fi...
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Episode 1: Welcome to the Self Care Isn't Selfish Podcast from 2019-08-05T12:00
Ahh! It's finally here - welcome to the Self Care Isn't Selfish Podcast!
I've had this podcast on my heart for some time and I'm so excited to start talking self care with you! In this fi...
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