Plan Simple with Mia Moran

Making Time for Your Vision

Thu, 09 Apr 2026 00:00:00 -0400

Why does follow-through sometimes feel impossible—even when you know what you want?

In this episode, I’m diving into one of the most overlooked (and powerful) parts of the FLOW planning process: vision. This step is something you can access in minutes, even seconds, to help you move forward when you feel stuck.

If you’ve been feeling frozen, overwhelmed, or like you “just can’t move,” this isn’t about discipline or doing more. It’s about reconnecting to where you’re going, and letting that pull you forward. This is the role of vision.

In this episode, I walk you through:

The 5-step FLOW planning method (and where vision fits in)
How to use vision at different scales—from 3 years to the next 90 minutes
Simple ways to practice vision so it becomes natural (not another to-do)
How to shift from past-based thinking to future-based action

You’ll leave with a practical way to reconnect to your vision, so you can take your next step with more clarity, ease, and momentum.

Because you already know what you want. Sometimes you just need to remember.

Astrology is a Productivity Tool with Danielle Hendrickson

Thu, 02 Apr 2026 00:00:00 -0400

“That's why the natal chart is so cool and human design and gene keys are these beautiful tools that give us permission to be ourselves.”

–Danielle Hendrickson

I’m a Gemini. For a long time, that’s all I knew about astrology. But it fascinated me. Turns out, all I knew was my Sun sigh, and I’m really interested in Moons, because the moon maps to the feminine cycle.

I’m excited to share this conversation with Venusian astrologer Danielle Hendrickson, who writes the Astrology Report for Pause magazine every month.

I asked Danielle for Astrology 101, and she used this analogy. You’re in a car, and you are the driver. The car is being fueled by your sun. Your sun is the gas in the tank, and it’s making you move towards your ascending sign, which is who you are here to become. To find out who else is in the car, and why they matter, take a listen.

We talk about:

The shift in our creative center when we reach menopause
Venus returns happening every eight years and how you can see your feminine rising over time
Understanding your signs to understand your path and be more yourself
How your relationship with the moon may change in perimenopause, menopause, and beyond
Mapping the moon, your cycle, and your Venus week
The 19-month Venus cycle

ABOUT DANIELLE

Danielle Hendrickson is a women’s spiritual guide, Venusian astrologer and priestess devoted to helping women remember and embody their Sacred Feminine blueprint. Through her Venus Readings, she reveals each woman’s unique codes, illuminating the goddess she is here to embody and the gifts ready to come alive through her. She is the Foundress of Circle of Roses, a sisterhood rooted in the Rose lineage, where women are nourished in community, live in rhythm with the Moon + Venus and are committed to walking the Way of Love.

LINKS

https://www.daniellehendrickson.net/masterclass
Danielle on Substack

MENTIONED LINKS

Moon Board that Danielle mentioned

Venus Tracker

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Sometimes action gets a bad rap. You can be kind to yourself. You can practice being AND doing, but for change to happen you have to take steps. The way we take care of ourselves is making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. Pick a Doable Change that resonates with you the most to start from.

Here are three Doable changes that we chose from this conversation.

FIND YOUR MOON. You probably know your Sun sign — that’s the horoscope you usually look up. What about your moon? Use an online moon sign calculator to find your moon and learn more about it.
MAP THE MOON CYCLE. Use our moon tracker, the moon board Danielle mentioned, or any other way to track where the moon is in its cycle, where you are in yours (if you are cycling) and what you notice about yourself in different parts of the cycle.
GET A BASIC CHART. I highly recommend you get a reading from a real astrologer, especially if you are interested in the sacred feminine. If you’re ready, your doable change is to book an appointment. Not ready, try asking AI about your chart to get a starting point. What resonates?

Why Getting Centered Is the Key to Productivity

Wed, 25 Mar 2026 00:00:00 -0400

If follow-through feels harder than it should, the problem might not be your plan. It might be that you’re skipping the most important step.

In this episode, Mia shares why getting centered is essential to productivity and how a simple pause can shift everything. Learn how centering helps you stop repeating the past, connect to your future self, and actually follow through on what matters.

Plus, discover quick, practical ways to reset your energy—even in just a few minutes.

Staying Consistent to Grow Your Network with Nina Froriep

Thu, 19 Mar 2026 00:00:00 -0400

“Make sure that you're not just posting and running away.”

–Nina Froriep

How do we start to use LinkedIn in a really smart way? I’ll admit I have mixed feelings, but I’m trying to embrace it. There’s no one better to help do that than Nina Froriep, a content + engagement strategist and a LinkedIn personal brand builder.

My first aha from Nina — LinkedIn likes and rewards consistency and engagement. It’s not enough to just put stuff out there. You really want to engage with people who comment on your posts and go like or comment on others. You want to keep the conversation going.

You need to be there. You need a professional presence that tells who you are and what you do. Nina and I dig into how much and how to make the most of that time.

We talk about:

Engagement can go along way even without posting (and why you should still post)
What the algorithm rewards now
How often to post and how to get more engagement
Creating an editorial calendar to balance thought leadership and events
Easy ways to add content that engages
Reusing what you have

ABOUT NINA

Nina is a LinkedIn™ featured LinkedIn Brand Builder and a Content and Engagement Strategist for Creators, Coaches + Consultants.

She works with service-based entrepreneurs and visual artists to create strategies and digital content so they can grow their companies organically and elevate the conversations they're having in their areas of expertise.

Nina is a “recovering” film producer and documentary filmmaker. She’s seen it all, from the early days on independent features to big national TVcommercials, corporate mega-shows, and Emmy award-winning documentaries, including one she produced and directed called Abraham's Children.

Nina is a visual artist, and loves spending time outdoors, especially in her native Switzerland, with her owner Tigger, an 11-pound Dachshund mix who has her well trained.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.

Here are three Doable Changes from this conversation:

BE CONSISTENT. Pick two days a week to post and do it every week. Put it in your calendar. Block off the time to write it. Get it out there.
ENGAGE. Keep the conversation going. Go comment (18 words or more!) on posts by people you know. Respond to comments on your posts. Respond to another commenter. Build real engagement. Struggle to post consistently? Show up and engage consistently first.
ASK A QUESTION. Ask smart questions. Ask people which of three covers they like and why. You can use a question as a post or at the end of a post. You can reply to a comment with a question. Give people something to respond to.

Multipassionate with Tess Masters

Thu, 12 Mar 2026 00:00:00 -0400

“When you are multi-passionate, you are invited to exercise your muscle of presence and priorities and capacity.”

–Tess Masters

What if being multipassionate was your greatest gift — not a flaw?

Tess Masters embraces her multipassionate life. She runs an amazing nutrition platform, which helps women over 40, be healthy again and lose weight and have energy and sleep and not have hot flashes. But she doesn’t stop there. She’s an actress, speaker, podcaster, chef, and author too. As an Enneagram 7, she doesn’t want limits, and she is so expansive.

We talk about how she thrives in her multipassionate life and about her food/wellness program (because food affects everything we do!)

We talk about:

Knowing your boundaries and making choices — and how boundaries can be fluid and change at different seasons times in your life.
Modeling self-care and compassion as a coach — and how people often respond better than you expect
What we can learn about our relationship with food and how we choose to nourish ourselves
The power of coaches and communities to help us see what’s hard to see from the inside
Learning to lean into the pause and a slower pace, to luxuriate and evolve
Making food joyful, not drudgery or a list of restrictions

ABOUT TESS

Tess Masters is a wellness coach, speaker, podcaster, chef, and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend published by Penguin Random House. You can find hundreds of easy recipes at theblendergirl.com.

Tess and her team of dietitians have helped over 30,000 people get healthy using science-based food and lifestyle strategies. The “Good, Better, or Best, Not Perfect” philosophy of the programs encourages participants to empower themselves in all parts of their lives to find a balance of self-care and fun!

Tess and her health tips and recipes have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home & Family, and many other media outlets.

As a spokesperson, presenter, and recipe developer, Tess has collaborated with many brands, including KitchenAid, Vitamix, Williams-Sonoma, Four Seasons, Whole Foods Market, Sprouts Farmers Market, Silk, So Delicious, and many others.

Tess has a passion for sharing stories that inspire people to go after what they want. On her podcast, It Has To Be Me, she interviews trailblazers about how they conquer fear to take action on the things they’re dreaming about.

LINKS

TESS ON PLANSIMPLE

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

But here's the thing: when we have a goal, a wish, a desire bubbling up in us, it can feel really huge. Sometimes we stop ourselves in our tracks based on how huge our desire feels. Change needs action, but it doesn't need huge action. When we focus on the next step, the next Doable Change that we can integrate into our lives, we don’t get stuck and we create momentum.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

CHOOSE SELF-CARE. Self-care and compassion make such a difference, but sometimes we back off from them because we don’t want to disappoint others. Think about the last time somebody modeled self-care and how you reacted. Try an act of self-care yourself.
WHO ARE YOU NOW? Where are you getting stuck in old stories? Who are you now? I was once really dogmatic about food. It served me well at the time, but now, not so much. Are the decisions you would have made a decade ago that feel different now? Slow down and look at the boundaries and decisions in your life now. Are you working from an old story?
CHECK OUT SKINNY60. I’ve done this program several times and I keep learning more and adjusting to my now body. Take a few minutes to explore this program to see if it might help you reclaim your health and navigate this stage of life in your body (which, of course affects everything else).

Concentrating During Chaos

Thu, 26 Feb 2026 00:00:00 -0400

Concentrating during chaos can feel impossible — especially when life is unpredictable, confusing, and messy (hello, snowstorms… and everything else happening in the world). In this episode, I’m sharing a simple metaphor I couldn’t stop thinking about: the trees outside my window.

It really struck me that nature isn’t fighting chaotic weather — it’s prepared for it.

We’ll talk about why your brain interprets chaos as a threat (and why your nervous system will always prioritize survival over productivity), how decision fatigue and fragmented attention make it harder to focus, and what to do instead.

Using a tree framework — roots, trunk, branches, and seasons — you’ll explore how to get more rooted in what doesn’t change, simplify what you’re trying to do right now, stay committed without rigidity, and let this season be the season it is.

If you’ve been overwhelmed, second-guessing everything, researching instead of choosing, or feeling like everything needs a reevaluation… this one is for you.

Why I’m Choosing “Boring” This Year

Tue, 17 Feb 2026 00:00:00 -0400

“Boring isn’t about making life smaller — it’s about finally doing what I said I wanted to do.” —Mia

My highly passionate, creative, maybe ADHD, manifesting generator — or simply feeling scattered — sisters, I hope you find one piece in here that helps you.

I’ve chosen “boring” as my word of the year.

The need for boring energy has shown up through the health challenges of the past two years — a diagnosis that led to brain surgery, a series of illnesses, and recently falling and breaking my arm and sacrum.

And surprisingly, saying boring has helped me finally follow through — actually doing the things I know will create the life and goals I want.

As I lean into this word, I’m learning a lot. Here are some of the biggest lessons so far:

1. Avoid Shiny Objects

Have you ever gone to post something on social media and resurfaced 90 minutes later unsure what happened — and the post isn’t even a thought anymore?

Me. All the time.

But I’m changing that. Boring means going in with intention, doing the thing I came to do, and leaving before the distractions take over.

2. Notice the Negative Behaviors That Pretend to Help

I’m really good at rushing and multitasking — but I miss things, slip and fall, and lose focus.

Sometimes what feels connecting or exciting is actually avoidance. Watching a show can feel cozy, but sometimes it replaces harder conversations or needed rest.

Choosing boring brings me back to what I actually said I wanted.

3. Follow My Own Needs (Not Outside Expectations)

If you feel like you have to post constantly or send daily emails because “that’s how business works,” you might be following someone else’s priorities.

Same with life. Sending kids to school sick because they’re supposed to go? That’s another outside rule that I choose to break. Working sick. I go inward before I decide what I’m going to do.

Boring asks: what rhythm actually works for me?

Choose alignment over expectation.

4. Do One Thing Really Well

As a highly creative, multi-passionate person, this is hard — and it comes up constantly in coaching.

But constraints are powerful. When you focus on one thing at a time and do it well, it’s deeply satisfying — and often moves you forward faster.

5. Simplify to Reduce Decision Fatigue

When you simplify your calendar and choose to do less, you remove constant decision-making.

And when decisions decrease, energy increases — especially for the uncomfortable but meaningful work.

6. Simplicity Is Hard — But Transformational

We resist simplifying, even when we know it helps.

But slowing down, simplifying, and focusing allow us to actually move forward instead of spinning in possibility.

You might notice overlap in these lessons — and that’s the point.

Simplify.

Slow down.

Focus.

Do the things that really matter.

How could that serve you this year?

7. What’s Your Word?

And if boring is not what you are here to play with. What are the big lessons you need to learn from your word of the year?

DOABLE CHANGES

If any of this resonated, here are three ways to experiment with your own version of “boring” this week:

SIMPLIFY YOUR CALENDAR

What’s one thing you could remove next week? Where are the bottlenecks or overwhelm points? What could you decide in advance?

PICK ONE THING

Instead of trying seven or eight things — even if you’re great at multitasking — what happens if you choose ONE and do it really well?

DOES THIS SERVE ME?

Pause and ask: does this actually support what I want? Does watching a show create connection — or avoid conversation? Are you staying up past bedtime to do it? What might you be saying no to without realizing it?

Curiosity as a Growth Strategy with Nathalie Pincham

Tue, 10 Feb 2026 00:00:00 -0400

“Curiosity is a foundation for connection.”

–Nathalie Pincham

Doing everything you’re supposed to do and just running on fumes? Knowing you’re good at what you do (but starting to wonder) because business is floundering? You’re not alone! And there are things you can do. I’m diving into that with coach Nathalie Pincham.

Nathalie works with people on both strategy and success mindset. That includes figuring out what’s holding you back, and it could be what made you successful to this point.

She’s created a series of 10 archetypes that can help you understand yourself and your business and believes in the power of curiosity.

We talk about:

Reconnecting with your purpose — and getting help figuring out what’s blocking you
Profit vs. revenue — figuring out your numbers
Why you shouldn’t be doing everything in your business just because you can
Better questions to ask than “what do you do?”
What opens up when we stay curious
Bringing more intentionality and connecting to purpose to all things

ABOUT NATHALIE

Nathalie Pincham of Your Success Tonic offers strategic coaching for visionary leaders and founders and believes one curious question can change the whole trajectory of your week (or your business!).

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. By stacking up a series of Doable Changes, you will create that big change that you crave. Choose the one that really resonates with you this week and really make it part of your life.

Here are Three Doable Changes from this conversation:

ANCHOR IN YOUR WHY. If you’re feeling like things aren’t working, take some time to remember your why. Why are you doing this? What really matters? Remind yourself that you are doing something valuable and have something important to share. This allows you to start building your business from a place of strength.
ASK DIFFERENT QUESTIONS. Instead of asking “What do you do?”, ask people: What do you need? What drives you? What inspires you? Be curious about them. See what opens up when you ask questions that let people show you more of themselves.
COACH FROM CURIOSITY. In conversations with clients, stay curious. Leave your assumptions aside. Ask questions about what’s coming up for your client, how they are feeling based on their face and their words. Pause if you find yourself too tied up in strategy to be curious. Check in with your curiosity.

You Can Start Now: Benefits of a 12-Month Plan

Wed, 04 Feb 2026 00:00:00 -0400

“When we’re planning our year, we’re at eagle view. When we’re living our day, we’re at mouse view—and we don’t want to mix those up.” - Mia

If you’ve ever felt behind because you didn’t start your “year plan” on January 1st, this episode is for you. In this episode of the Plan Simple Podcast, I’m sharing why I love a 12-month plan you can start anytime—and the simple framework I use to create a calming, big-picture map for the next year of your life and business.

There’s a reframe I come back to often, and I share it in this episode: we often overestimate what we can do in a day and underestimate what we can do in a year. This episode is an invitation to stop waiting for the “right” time and start creating a 12-month plan that meets you where you are and supports who you’re becoming.

I also share a personal story about what it’s looked like for me to receive very real invitations to slow down—and why having a 12-month plan helps me stay grounded, focused, and flexible when life changes in an instant.

In this episode, I talk about:

Why January 1st is often the hardest time to force a full-year plan
How a 12-month plan can start whenever you’re ready (February, your birthday, September—any time)
The difference between planning from eagle view (big picture) and mouse view (day-to-day), and why mixing them creates overwhelm
How I review the past year without judgment and mine it for clarity
The framework I use to create a one-page “year map” I can actually live with
Why seeing your year on the wall is surprisingly calming
How to plan for real life—health, family, work, and uncertainty—without losing momentum

The elements of my 12-Month Plan

In this episode, I walk you through the planning process I use inside FLOW365—a process designed to help you see the year clearly without turning it into a massive to-do list.

I start by choosing a word for the year. This word becomes a lens for decisions, boundaries, and how I meet challenges as they come up. It helps me ask, What would this look like if I honored this word?

From there, I create four vision statements, one for each area of life I want to hold in balance: food & wellness, lifestyle, OM (my inner life and nervous system), and work. These are written in the present tense, so they act more like anchors or mantras than distant goals.

Next, I narrow each vision into three points of focus per area. These are the few things I’m committed to paying attention to over the next 12 months—simple, clear, and realistic. This keeps the year intentional without becoming overwhelming.

I also choose a card for the year—an intuitive pull that reinforces the themes I’m working with and offers guidance when I need perspective or reassurance.

Finally, I identify what feels like the biggest obstacle to living this year well and pair it with a quote that helps me meet that challenge with steadiness and compassion.

Together, these elements create a one-page “map” for the year—something I can return to again and again as life unfolds.

Doable Change

I have one doable change from this episode: schedule when you will do your yearly plan.

Whether you do it on your own or with support, put the time on your calendar. Choose a date, clear the space, and give yourself the gift of planning the next 12 months with intention.

If you want to do this with me, I’m hosting a free live 3-hour planning session on February 13, where we’ll create your 12-month plan together, step by step. You can sign up at plansimple.com/workshop.

Connection as a Growth Strategy with Dana Hilmer

Thu, 29 Jan 2026 08:00:00 -0400

“Our success, our happiness, our life depends on the people we know and the relationships we have.”

–Dana Hilmer

Do you have an Abundance spreadsheet? I have one that includes clients, past clients, partners, people I want to connect with. Sometimes it guides my connection … and sometimes I just start reaching out and serving people. Because more connection is amazing.

I’m so excited about Dana Hilmer, the Unretirement Transition Coach, about her own transitions and the upswing many of us find ourselves on in our 50s. Dana thrives on connection in her business and life and we talk a lot about what that looks like.

Dana shared a tip in issue 3 of Pause Magazine that I loved. We started our conversation with her 3x3 Connect practice. Basically, each day you connect with three new people, follow up with three people, and serve three people.

We also talk about:

Actually connecting and getting to know people instead of playing a numbers game
Letting curiosity lead the way and sharing with excitement rather than it being transactional
How to organize your contacts and when to let it be organic
Connecting first and sprinkling serving throughout the day
Getting out of our heads and feeling awkward about reaching out
Extending your gratitude practice

ABOUT DANA

Dana Hilmer is an UnRetirement transition coach. She’s the founder of Wiser and Free, where her mission is to help people navigate their (un)retirement journey to create a life of more freedom, purpose and possibility.

With over a decade of experience as a personal leadership and midlife reinvention expert, she’s helped hundreds of people realize their potential and navigate big life transitions to create their next act with confidence, excitement and peace of mind.

When not working she is spending time with family and friends, trying new experiences (last year it was pottery and improv!) and doing anything that gets her into the great outdoors. She lives in Madison, CT with her husband and is the proud mom of three young adult sons.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.

Here are three Doable Changes from this conversation:

3x3 CONNECT CHALLENGE. See what happens if you try this practice for a week. Each day, connect with three new people, follow up with three people, and serve three people every day. Serving people might look like commenting on or sharing something they’ve posted, but the gesture is one of service.
BLOCK TIME FOR YOUR MOST IMPORTANT PROJECT. It’s easy to get caught up in our clients' needs and the little tasks. Block 1–2 hours every day (or 1 day a week) for your most important project. What happens when you actually hold that time for the thing that moves things forward?
EXTEND YOUR GRATITUDE PRACTICE. Every day, write down something that happened that day that you’re grateful for, something good that happened. Then answer this questions: What did I do that allowed for that?

Connect to Inner Guides with Heather Dressel

Fri, 19 Dec 2025 00:00:00 -0400

“Take what resonates, add your own magic and swipe left on the rest.”

–Heather Dressel

Winter calls us inward, but the world can be noisy. What if you could get quiet enough to hear your inner guides? I’m so excited to have Heather Dressel — I call her the intuition whisperer — back on the show.

We tend to love spring and summer, the energy of creation and productivity. Winter can look so still and lifeless, but so much is percolating under the snow — and within. Tending to our winter energy can lead to greater growth.

That said, there is a lot to distract us from that this time of year. Add to that the programming deeply ingrained in most of us to keep pushing and striving all the time. Learning to get quiet and go inward can be challenging — even if it is appealing to you.

We talk about:

How going inward can feel amazing for introverts and the need to balance that with emerging
Being gentle with yourself as you learn to get quiet — it’s okay if it’s uncomfortable
Forgetting about all or nothing and remembering our ability to begin again and again
Getting curious to shift practices that aren’t working in a particular season
Tuning into your inner guiding voice, not your inner mean girl squad and learning to trust
Tools — like music and oracle decks — to help you tap in

ABOUT HEATHER

Heather Dressel is the founder of Divinely Sensitive and the Hear Her podcast. Heather is a highly sensitive empath herself, and launched her business to lead a community of women who identify as highly sensitive or empaths or both. Divinely Sensitive provide resources and support as they learn to honor their unique sensitivities and unleash their superpowers.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

INNER INQUIRY. Close your eyes and ask a simple question to your heart's beat: How is my heart today? What do I need today? You don’t have to be sitting in meditation to do this. You can do it throughout your day, so it doesn’t become another thing on your to do list.
SIT FOR 3 MINUTES. Set a timer for three minutes, close your eyes and sit quietly. It’s okay if it feel uncomfortable or if you find yourself checking your timer or shifting your body. Try to sit through that. This practice changes as you get used to it. Be kind to yourself as you start.
MUSIC MEDITATION. Ask for a potent message. Hit shuffle play on playlist. Listen. See what happens. You might move. You might hear words in the lyrics you need. You might cry. Let yourself be in the music for the duration of the song.

The Journaling Advantage with Kim Marie

Mon, 08 Dec 2025 00:00:00 -0400

“Journaling is one of the quickest, most readily available tools to tap into your soul.”

–Kim Marie

Too much hustle and feel like there should be more in this season? December is a potent time to figure out what's next. I’m talking with Kim Marie, creator of the Sacred Nights of Winter journal, about the sacred pause of this season.

Winter lends itself to slowing down and going inward, which makes it a powerful time for journaling. What should you write down? For the Sacred Nights: record your dreams, reflect on the year past, envision the year to come, spend time reviewing your day, and consider the cosmic virtues. Each day maps to part of the year.

I’ve done this practice many times and love the insights I get when I revisit my journal throughout the year.

We talk about:

Committing to journaling for the Sacred Nights of Winter
Revisiting the journal — the cards, the insights, the dreams — in the appropriate month
Noticing your own seasonal rhythms
Setting intentions for the year instead of resolutions and aligning with the seasons and moon
Why you might want to dialogue journal and how to do it
How journaling gets us out of our heads and helps us act from our soul

ABOUT KIM MARIE

Kim Marie is a Holistic Women's Empowerment and Spiritual Coach supporting women in the second half of life to awaken their inner wisdom, heal their Soul-sickness, and live a Soul-fulfilled life.

Through her powerful mentoring, publications, programs, courses, and retreats, as well as her group coaching program, Solace, Kim brings a unique, and magical, blend of ancient wisdom, archetypes, Soul-led leadership, and practical spirituality to support visionary women longing to step into the fullness of their authentic expression.

Kim is the author of the Sacred Nights of Winter Journal, the Sacred Seasons Journals, and the Soul Planner. Her products and programs support women to remember who they are, reconnect to what matters most, and rebirth themselves into the life of freedom and joy they envision.

LINKS

PAST EPISODE OF PLANSIMPLE

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

COMMIT TO JOURNALING FOR A WEEK. Journaling every day can feel like a lot. Remember we are talking about doable changes. Commit to one week. Make it part of your morning routine. See how it feels. At the end of the week, ask: How did this work for me? Do I want to commit to this for another week? Do I want to adjust what journaling looks like for me?
JOURNAL THE SACRED NIGHTS OF WINTER. Each morning, record your dreams, reflect on the year past, envision the year to come, spend time reviewing your day, and consider the cosmic virtues. Each focus on one month of the year. For more guidance, try Kim’s Sacred Nights of Winter journal.
PAY ATTENTION TO YOUR SEASON. Start with this season. What’s going on? How do you feel? How is your energy? What are you drawn to do? When we work with our own rhythms and energy, we do so much more with ease. It starts with really tuning into your energy. Journaling can help you see patterns.

It’s Not the Plan — It’s the Part Before the Plan

Thu, 13 Nov 2025 00:00:00 -0400

In this episode, I talk about the unobvious reasons planning feels hard — the tiny, hidden parts of a plan that quietly derail our follow through. I share real examples from life, business, and the holiday season, and show how supporting ourselves differently makes everything feel more doable. If you’re stepping into a full month or year and want planning to feel easier and more aligned, this is for you.

The Power of the Pause

Thu, 06 Nov 2025 00:00:00 -0400

I’m talking about the power of the pause, how it’s not a break from life, but an essential part of how we live, plan, and create. When I give myself space to pause, I reconnect to what matters most. In this episode, I share how pause has become my most important practice, how it shapes the way I plan, and why it’s the key to moving forward with more intention, ease, and alignment.

When the Holidays Don’t Take Over: A New Way to End the Year

Thu, 30 Oct 2025 00:00:00 -0400

December can be the rush… or the reset. In this episode, I’m sharing why I’m so passionate about making December matter—how I went from hanging on to the season to aligning it with what my family and I actually need. I tell the stories: the year we cozied and decorated everything for a kid who needed softness, the year we all agreed to travel, and the year I dreamed a whole new chapter from my couch.

If you’re craving a gentler, more intentional season, press play. We’ll talk about pausing now, planning from clarity, and letting December become a portal into who you’re becoming. And yes—I’m inviting you into Make December Matter, my 4-part guided experience with a comprehensive workbook and replays if you can’t come live. Join me and let’s design a December that feels like you. (https://plansimple.com/makedecembermatter)

Getting Healthy is Not an Overnight Thing with VJ Hamilton

Mon, 27 Oct 2025 14:26:00 -0400

“At some point, feeling good wins over old thoughts.”

–VJ Hamilton

Struggling with autoimmune disease — or uncomfortable symptoms that you’ve just learned to live with? What if you could reverse your symptoms? I’m so excited to talk with VJ Hamilton, registered nutritionist and a functional medicine practitioner who specializes in autoimmune disease.

I was diagnosed with celiac disease fairly late in life. When I was diagnosed, it just made so much sense and explained so many things. It also led to change. And that can be hard to navigate on your own.

Perimenopause and menopause symptoms and those of autoimmune diseases — like brain fog, joint aches, and fatigue — can be signs of both. Plus shifts in hormones can certainly trigger changes or unmask hidden inflammation. Testing and treatment can help.

We talk about:

Autoimmune disease 101 — what we’re actually talking about
Triggers vs. root causes and how to find the root cause
How to advocate for yourself with doctors and what other practitioner you might want to see
Simple changes you can make to improve your health
Focus not on what you have to cut out for food or what exercise you have to do, but what you need and what you like
Eating whole foods instead of prepared meals and how to navigate restaurants and special events

ABOUT VJ

VJ Hamilton is the founder of The Autoimmunity Nutritionist and an expert in autoimmune disease, specialising in skin disorders, chronic fatigue, joint health, and digestive issues for both men and women.

As a Registered Nutritionist with a Medical Science degree (BSc) in Biochemistry & Immunology and having completed the full certification programme at the renowned Institute for Functional Medicine, VJ uses evidence-based nutritional therapies to support her clients in transforming their health.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

MAKE A LIST OF THINGS YOU LOVE TO DO. Changing your lifestyle doesn’t have to be terrible! Make a list of things you love to do. Ways you like to be active, rest, connect with others. Make a list of things that make you feel good! Plan for more of those things in your life. That might look like swapping dancing for a gym session or eating food that gives you energy or going to bed on time.
RESET IDEAS AROUND FOOD. Here are a few ways to try this Doable Change. First, instead of asking, “What do I have to cut out?” think about what foods you can eat that you enjoy. When you do have to give something up, like cake at a party, remember how you would feel if you ate the cake. Finally, when it comes to eating with others, think about why you are going out? Is it really about the food or the company? Put the food in perspective.
BE A DETECTIVE. Notice how you feel when you eat certain foods. Do you feel sluggish or heavy? Do you feel gassy or bloated? Does it seem to affect your sleep? Tracking this kind of information can help you see patterns you might not notice and these patterns can be clues to foods that might not serve you.

Build a Peaceful Business with Amanda Kijek

Thu, 16 Oct 2025 00:00:00 -0400

“People want human connection more than anything. They want the transformation.”

–Amanda Kijek

I’m really excited to talk with Amanda Kijek, who has helped me so much with launches and challenges. She moved from a brick and mortar business to the line world and helps entrepreneurs launch and make 10K months and beyond.

After her own deep dive on marketing and spending too much money learning about it, she decided to create something for women who too busy, don't have a team, and don’t know how to hire someone and train them — but want results and need the money.

We get clear on what launching is — maybe not what you think — touch on building cold leads, and really zooming in on your message.

We talk about:

What a launch is — something you can do over and over
Getting past the trust recession by letting people try you on in person
Explaining what you do in the simplest terms — and in relation to what people actually need
Adding “So you can …” to the ends of you description of what you do
Starting conversations and leading people to the next conversation point
Sharing vulnerable things from your life

ABOUT AMANDA

Amanda Kijek helps already-successful coaches stop hustling for one-off sales and scale to consistent 10K+ months without ads, overwhelm, or tech headaches.

She’s a best-selling author, CEO of Amanda Kijek Coaching, and the creator of the 5-phase Peaceful Launch framework and Profit Accelerator Mastermind—programs that have helped hundreds of coaches build stable 6-figure businesses with repeatable, timeless strategies.

With 23 years of entrepreneurial experience—from brick-and-mortar to online—Amanda built the system she wished existed as a new mom: one that gets clients now and is actually done-for-you and with you. She runs her multiple 6-figure business in under 15 hours a week and is passionate about helping other coaches scale without sacrificing family, freedom, or peace.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

MAKE YOUR MESSAGE REALLY CLEAR. Think about what’s keeping your clients up at night, what they are Googling. Don’t use your expert language. Keep it really simple. And add “so that you …” to the end of your message to help the client see the results.
SHARE SOMETHING VULNERABLE. We all want deeper connection, and when we share something vulnerable, it helps people connect with us. Aim for once or twice a month. But your first step: Make the first vulnerable post.
PRACTICE BEING CONSISTENT. Instead of trying to come up with something new to post, seek different examples, anecdotes, or other ways to tell people again what you you do. Your message should be consistent. It might even bore you, but you want your audience to really get it. It’s the human piece around it that keeps people engaged.

Supporting Kids in Sports with Breanne Smedley

Tue, 14 Oct 2025 00:00:00 -0400

“It's normal that athletes hit adversity and they're nervous, but they don't typically have the skills to navigate through all of that.” – Coach Bre

Does your kiddo spiral after one bad play or mistake in their sport? Do they lack confidence in themselves? Breanne Smedley, or Coach Bre, who helps girl athletes improve their mental game — and helps moms support their athletes.

I never expected to be a sports mom, but here I am with a high school volleyball player, trying to find the right way to help her. Unfortunately, most coaches aren’t trained to help kids in face adversity or develop resilience, so you can’t rely on your kid’s coach to help them develop their mental game.

As moms, we want to help them manage the pressure, but don’t know what to say. Coach Bre works with both athletes AND moms to grow a new generation of confident girls who excel and find joy in their support.

We talk about:

What to do if your kids don’t want to talk after a practice or game
The LOVE framework — let her lead, open the space, validate the emotion, encourage reflection
Making sure we don’t only focus on the amazing achievements when we give praise
Helping kids see their identity beyond being an athlete
Teaching kids snapback routines
Dealing with coaches — looking at tough vs toxic

ABOUT COACH BRE

Breanne Smedley or Coach Bre is the co-founder of the Elite Competitor, where she’s changing the game by making mental training accessible and effective for girl athletes. Coach Bre is a former college athlete and four-time state championship volleyball coach. She combines her background as a longtime educator with a proven system that helps girls build confidence, bounce back from mistakes, and play with resilience under pressure. Through her signature program, The Elite Mental Game, she’s helped thousands of athletes—and their moms— transform how they show up in sport and life.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

LISTEN WITHOUT FIXING. We all want to fix things for our kids, assure them that they are good at what they do, but that doesn’t really help. Try validating their feelings and making space for them to talk more instead of offering solutions or praise.
RESET YOUR POST-GAME EXPECTATIONS. Your kiddo might be grumpy or want space after a tough game or practice. They might not want to analyze every play. They may not feel like going to dinner and being polite. Adjust your own expectations and let them take the lead on that ride home.
SHIFT YOUR PRAISE. We can unknowingly set expectations for our kids by lavishing praise for major achievements. When we praise hard work, effort, leadership, not giving up even when things aren’t going right, we help set the bar a different way.

Grief is a Natural Reaction to Loss and Change with Dawn Michele Jackson

Thu, 02 Oct 2025 00:00:00 -0400

“It's not time that heals, it's what we do in that time.”

–Dawn Michele Jackson

We don’t do grief well. And unprocessed grief has consequences. I’m talking with grief specialist Dawn Michele Jackson about what we get wrong about grief and processing loss.

Grief isn’t just about death — it is a natural reaction to any kind of loss. Your kids leaving home, changes in your body, moving, changing jobs, divorce, losing a close friend, … and yes, death. We can grieve very personal losses or public and collective losses.

You’ve probably heard that time heals, but it isn’t that simple. Let’s talk about how to actually face loss and work through our grief.

We talk about:

Not saying “I know how you feel” and what to do instead
What happens when you don’t deal with grief — and why we often don’t address it
How even happy things can cause grief
How losses can compound
Giving people an opportunity to talk about who or what they’ve lost
Why you shouldn’t hand a grieving person a tissue — and other ways to allow people to have their emotional response

ABOUT DAWN

Dawn Jackson draws on three decades of nursing experience and her expertise as an Advanced Grief Recovery Method Specialist to help others heal their hearts, transform their lives, and rediscover joy. She is the bestselling author of Journey to Peace and Healing and Journey to Self Discovery: 100 Days of Soulful Reflections, as well as a contributing author to multiple international bestselling anthologies.

LINKS

https://www.dawnmichelejackson.com/
https://www.linkedin.com/in/dawn-michele-jackson/
https://www.facebook.com/dawnmichelejackson
Pause magazine (Find Dawn in issue 2): https://plansimple.com/magazine

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

FEEL YOUR OWN GRIEF. What have you lost recently? Have you allowed yourself to feel it? Are you staying busy and numbing? What if you opened up to your feelings?
BECOME A LISTENING HEART. Next time somebody mentions a loss to you, instead of telling them you know how they feel or giving them a platitude to make them feel better. Try listening. Ask them about the person or pet or thing they lost. Give them a chance to talk.
MODEL GRIEVING TO OTHERS. You don’t have to be strong and keep your emotions in. Show your kids and others around you that it’s okay to feel and express your feelings. That might mean crying about a loss or letting people around you know you are having a sad or hard day.

Speaking is the Fastest Way to Grow Your Business with Dolores Hirschmann

Mon, 22 Sep 2025 00:00:00 -0400

“In the world of AI, people are hungry for honest, authentic conversations.”

–Dolores Hirschmann

If you’re posting all the time on social media, and wondering where the clients are you’ll want to listen to this conversation with Dolores Hirschmann, who helps people harness the power of speaking to grow their businesses.

She shows us the difference between speaking and having an intentional, strategically built talk that takes people from point curious to client. This is different from telling your story. Once you create your talk, it’s rinse and repeat. Creating new messaging, new content, new talks every day can actually hurt your business.

Even if you can’t picture yourself on stage or in front of the mic, putting your talk together creates clear, focused, tight content that you can use in other ways in your business.

We talk about:

Authenticity to build trust with your audience
Have your key point and give people multiple ways to engage with that idea
How creating a framework lets you really delve into your creativity
The things you need to think about when looking for speaking gigs
How to measure the success of your talk (it’s not applause)
Using technology to streamline the process of securing speaking gigs

ABOUT DOLORES

Dolores Hirschmann is an investor, strategist, speaker, and founder of Masters in Clarity, a strategy and business coaching firm. She helps service professionals grow their businesses and establish thought leadership. A former TEDx organizer, she specializes in positioning experts, authors, consultants, and coaches for success.

Dolores recently sold a company to Pete Vargas and Grant Cardone, supporting its growth to multiple 8 figures in four years. She built a software platform to help speakers get placed on stages and advises businesses on preparing for profitable exits. Masters in Clarity provides fractional Chief Marketing Officer (CMO) services to help companies design and execute marketing initiatives and set up automated marketing systems. As an investor, Dolores acquires and scales small businesses, ensuring their legacy and long-term success.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

ASSESS YOUR SPEAKING. Do you find yourself stumbling when you try to say what you do? Do you ramble too much on sales calls? Do you have your story down pat, but don’t know what to do with it? Are you at a loss when it comes to how to get in front of an audience? What’s getting in your way of speaking?
UNDERSTAND THE POWER OF SPEAKING. Think about a powerful speaker you’ve seen. Think about how seeing some one talking built your trust or interest in working with them. Remember this when you start to wonder if speaking is for you.
GET HELP FROM A PRO. You don’t have to reinvent the wheel or figure this out on your own. Getting support creating your talk and finding speaking gigs can make the process so much easier. A lot of us worry about getting in front of an audience; being prepared helps. See the links for Dolores’ webinar and program.

Voices of Flow: Women Redefining Balance in Everyday Life

Thu, 18 Sep 2025 00:00:00 -0400

In this companion episode of the Plan Simple Podcast, Mia sits down with four more FLOW365 members—Eve, Kelly, Kiyomi, and Susan. Each of these women is building a very different kind of business, from creative ventures to service-based work, yet they share a common thread: the desire to grow with alignment, balance, and follow-through.

You’ll hear how they are weaving business growth with family life, health, and self-care—and what makes FLOW365 the support system that keeps them moving forward. Their stories reveal that there isn’t one “right way” to build a business; there’s your way, with the right accountability and community beside you.

If you’ve been curious about FLOW365 or are craving a more aligned way to move into fall, this episode will give you a glimpse of the community, accountability, and practical planning support that make lasting change possible. (https://plansimple.com/flow365)

Finding Flow: Real Stories from Women Balancing Life, Work, and Dreams

Mon, 15 Sep 2025 00:00:00 -0400

In this special episode of the Plan Simple Podcast, Mia introduces four incredible FLOW365 members—Jen, Heather, Kelley, and Roxanne—who share what it really looks like to juggle careers, families, and personal wellbeing while still moving toward their big dreams.

You’ll hear how each of them is navigating this busy season, what tools and support have made the biggest difference, and why they chose to stop going at it alone. This conversation is an honest look at what it means to plan in a feminine-first way, follow through on what matters most, and find balance when the world feels overwhelming.

The Myth of Getting Off Track and How It Gets In the Way of Business and Life

Thu, 28 Aug 2025 00:00:00 -0400

Have you ever felt “off track”? In this episode, I share why that story keeps us stuck and how tuning into the season you’re in—whether it’s fall, a time of healing, or a family transition—can help you feel grounded, productive, and aligned again.

If you want to join me for a pause and a reset, sign up at https://plansimple.com/reset

Building a Successful Business with Andre Toro

Mon, 25 Aug 2025 00:00:00 -0400

“I am transforming lives, and I'm transforming businesses.”

–Andre Toro

I love a story about a woman who changes her mind, because a lot of us wish we could do what someone else is doing. Portrait photographer Andre Toro made the big switch to follow her passion, and I can’t wait for you to hear her story.

Andre is the amazing soul behind my 50th birthday photo shoot (you can see some of her work in the inaugural issue of Pause Magazine. Before she launched her photography business, she studied Electrical Engineering in Venezuela, got an MBA at MIT, and worked in the tech industry.

How do you make that kind of pivot work? I can’t wait for you to hear this conversation.

We talk about:

The concussion that changed her life and set her on the path to her photography business
Giving herself time to build her brand, adjusting their family budget during her growth, and how doing great for the industry wasn’t enough to replace what she had been doing
Recognizing the skills she brought to something she had never done before, and the identity crisis when she first made the change
Outsourcing all the non-kid, non-photography things and running a lean business
Creating a high-touch, luxury business and becoming an aspirational brand
How she sets and meets goals — and what happens when something falls through or health issues arise

ABOUT ANDRE

Andre Toro is a portrait photographer specializing in family photos and headshots. She’s a passionate soul, obsessed with human connection and emotive storytelling. Andre studied portrait photography at Photographic Center Northwest in Seattle and started a side hustle. After an epic concussion, Andre decided to follow her passion and started her full-time photo portrait business. Andre is a Venezuelan mom of 2 beautiful girls, married to her love-at-first-sight husband.

LINKS

MENTIONED LINKS

https://plansimple.com/magazine

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

OUTSOURCE SOMETHING. Andre’s belief is that if it’s not client facing, it shouldn’t be you, and at home, anything not kid related outsource. What can you outsource at home or at work? Make a list of possibilities. Pick one to outsource now.
SET A QUOTA. Set a monthly quota for yourself. Then break it down to see how you can meet it. What can you do if something falls through? What are the other routes to your quota?
YOU CAN DO IT. Feeling a little uncertain because you’ve never done “this” before? Make a list of all the things you’ve done — skills, experience, strengths. How do those apply to the thing you want to do? I bet you are more ready than you think.

This is How My Energy is Designed to Operate with Kendra Woods

Thu, 14 Aug 2025 00:00:00 -0400

“Everything in nature needs a pause to help you recalibrate, pull your energy back, remind yourself. That’s where our power becomes even more potent — when we’re able to step back and remember.”

–Kendra Woods

Your human design reminds you: this is who I am. This is how my energy is designed to operate.

I love that way of looking at it. If you haven’t explored Human Design or have your report lost on your drive somewhere, take a listen to this conversation with Kendra Woods, who is a breakthrough mentor for sole-led entrepreneurial women who specializes in Human Design.

We dig into shame and struggle of feeling like you should be further along or moving faster — and why you’re doing fine. We really look at the ways we are always becoming and how Human Design helps us navigate different transitions and seasons.

We talk about:

How everything needs a pause to reflect and recalibrate — you can’t just keep moving on to the next thing
Human design helping us remember who we are — because we forget sometimes when we’re in the middle of everything
Taking back our own power and knowing how we best make decisions — we don’t all do it the same way and your HD authority can help
Trust your own timing — don’t bogged down in what other people’s timeline looks like
As we evolve and grow our businesses do too
Remembering that you are the breakthrough

ABOUT KENDRA

Kendra Woods is a Soul-Led Breakthrough Mentor and the founder of Soulful Success by Design, where success is measured not by hustle, but by alignment, embodiment, and truth. She supports visionary women entrepreneurs in breaking through inner limitations, reclaiming their power, and building businesses rooted in soul and self-trust.

Through her unique blend of Human Design, Somatic Coaching, NLP, EFT, Hypnosis, and intuitive guidance, Kendra helps women transcend conditioned ways of being and step into their next evolution—with clarity, courage, and confidence.

With a background in Business Administration (BBA + MBA) and over a decade in corporate leadership, Kendra bridges grounded business strategy with soul-aligned energetics. Her mission is to help women return home to themselves and build lives and businesses that feel like sacred self-expression.

She is the author of Mind Boss Habits: 12 Steps to Getting Out of Your Head and Into Action, The 7-Step Morning Manifestation Guide, and a contributing author in the Amazon bestselling book Girl Get Up and Win. Kendra’s work has been featured in Yahoo Finance, Bella Magazine, and numerous podcasts and summits.

LINKS

Breaking Free: 7 Mindset Traps and How To Overcome Them https://kendra-woods.mykajabi.com/breakingfree
www.kendrakaywoods.com
Instagram: https://www.instagram.com/soulfulsuccessbydesign/
Facebook: https://www.facebook.com/kendra.woods.756

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

LEARN ABOUT YOUR HUMAN DESIGN. If you don’t have your chart, get it done! If you have it, but it felt confusing, go find what your type and authority are and then learn about those.
RECLAIM DECISION MAKING POWER. Once you learn more about how you best make decisions, use that the next time you have to make a decision. It might mean sleeping on it or having somebody ask you questions or feeling into your body. It’s different for each design.
SCHEDULE AN END OF WEEK PAUSE. Set aside a few minutes to reflect on what you did over the past week. Ask: What went well? What didn't go well? What have you learned from both? Who have you become? How will that inform what you do next week?

Mindset of Relationships with Tannaz Hosseinpour

Thu, 07 Aug 2025 00:00:00 -0400

“Self worth is not something that's earned. It's something that is remembered.” –Tannaz Hosseinpour

Individualism and isolation are doing a number on us. Relationship specialist Tannaz Hosseinpour helps us see why things aren’t working — and what we can do about it.

We all want to belong, even us introverts who need time alone. We want the village we were promised, but to be able to make the most of it, we need to be able to receive it.

Tannaz and I explore both how the collective can support us and what we need as individuals to thrive.

We talk about:

How prioritizing individualism over collectivism and masculine energy over feminine leads to problems
Why we need connection to energy bigger than ourselves and learning to feel safe receiving
The impact of COVID and our resultant sense of safety on relationships now
Having an internal anchor to ground yourself
How to set boundaries with others and ourselves
5 different kinds of intimacy we crave

ABOUT TANNAZ

Tannaz Hosseinpour is a relationship coach and registered psychotherapist (qualifying) who helps individuals build emotionally secure relationships, starting with the one they have with themselves. She blends nervous system regulation, psychodynamic insights, somatic modalities and belief reprogramming to help clients break free from limiting patterns and feel safe in love, purpose, and self-expression.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

SMALL STEPS TO FEELING SAFE WITH PEOPLE. Post-Covid, a lot of us don’t feel safe in public or large groups, and we may not even realize it. Taking small steps to spend time with people can make a difference. Try getting together with one or two people. Breathe through discomfort. Remind yourself you are safe. Try a small group.
SET A BOUNDARY. Instead of getting angry at somebody else when you feel hurt, express your “I” statement about how you feel and what you would like. Enforce the boundary. If the other person does not respond, choose the change your actions.
TAKE A BREAK. Next time you find yourself in an argument or going around and around in circles of not understanding, take a break. Give yourself at least 20 minutes to re regulate. Come back to the conversation when all parties have had a chance to do that.

Money and Divorce with Gabriella Martinelli

Thu, 31 Jul 2025 00:00:00 -0400

“Divorce is mostly about money.”

–Gabriella Martinelli

Married? Do you know where your money is? I’m really excited to talk with Gabriella Martinelli, Certified Divorce Financial Analyst, about what we need to know about our finances and protecting ourselves before or during a divorce.

Even if you don’t think you are headed in that direction, you can protect yourself, because if you don’t know where the money is or don’t have access to the accounts, and something happens, you’re stuck.

Divorce is often messy — a mix of emotions, laws that aren’t clear, and financial confusion. Getting clarity around the money can help you make choices from a better place.

We talk about:

Why so many women don’t know about money — and why it’s a problem
Financial and nonfinancial contributions to the family
Fear about not having enough money and trust about money going both ways
Protecting your business early and keeping business expenses separate from household expenses
Questions you should be asking and how you can start to find information
Why you should hire a CDFA before an attorney if you are moving toward divorce

ABOUT GABRIELLA

Gabriella E. Martinelli is a Certified Divorce Financial Analyst® (CDFA®) and founder of Ever After Wealth®. With 21 years of experience in divorce finance, including 16 working alongside top attorneys, Gabriella helps individuals and professionals navigate the financial complexities of divorce with clarity and confidence. She makes complex financial topics easy to understand, offering real-world strategies that empower listeners to take control of their financial future.

LINKS

https://www.everafterwealth.com
Instagram: https://www.instagram.com/everafterwealth/
LinkedIn: https://www.linkedin.com/company/everafterwealth

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

GET A SNAPSHOT OF YOUR FAMILY FINANCIAL PICTURE. What accounts do you have? What investments? What debt? Are your names on those accounts? Ask questions. Collect information. Ask for more access. It’s not only useful in case of divorce, but also in case something happens to your spouse and you need to do more than you are doing financially.
DIG DEEPER. Gabriella offers some ideas about using tax returns, credit reports, and other documents to start to gather information on your own if you feel you can’t ask questions or don’t trust the answers.
PROTECT YOUR BUSINESS. While protecting your business may take multiple changes, the first step you can take is to talk to an attorney about protecting your business as your livelihood in case, separate from other assets. From there you can make decisions about what you need to do.

Relationships involve skills with Tarah Kerwin

Thu, 24 Jul 2025 00:00:00 -0400

“How do we create emotional safety and help each other regulate these emotions?”

–Tarah Kerwin

Do you keep having the same fights over and over? Do you feel like your partner is just trying to set you off? I’m really excited to talk with relationship counselor Tarah Kerwin about relationship renovation.

We dive into how childhood trauma (big and little) affects our relationships. Even if you think you didn’t experience trauma, Tarah shows us how different experiences can affect how we react to our partners, who tend to trigger us the most.

Many of us are in a transition period, perhaps becoming empty nesters or one person retiring, or stepping more into ourselves as responsibilities for others change. How does this shape our relationship? How can we make decisions based on clarity instead of anger or frustration or fear?

We talk about:

How childhood trauma shows up later and how kids can reflect back our trauma
The three Ps for relationships — predict, plan, prepare
Codewords to stop overwhelm and resentment
Tara Brach’s RAIN technique
Developing emotional safety go through transitions together and making decisions from a place of clarity
Creating a time to prioritize your relationship

ABOUT TARAH

Tarah Kerwin, along with her husband EJ, is dedicated to transforming couples’ lives through meaningful connection and support. They’ve built not one but two companies, with their second, Relationship Renovation Coaching Consulting and Media, offering coaching sessions to couples worldwide through the innovative Relationship Renovation @ Home Program. Their goal is to provide real tools for couples to thrive, no matter where they are.

The company also features a world-renowned podcast that dives into everything you want to know about relationships, helping listeners navigate the complexities of love and connection. Tarah’s passion lies in helping couples experience less suffering and more growth.

Tarah’s journey into the field began with her Master’s Degree in Clinical Psychology from the Illinois School of Professional Psychology in 2004. After beginning her career as a Marriage and Family Therapist in California, she moved to Arizona in 2010. It was there that she and EJ founded Relationship Renovation Counseling Practice, which set the foundation for their collaborative work.

LINKS

https://relationshiprenovation.com/

MENTIONED RESOURCES

https://www.tarabrach.com/rain/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

MAKE A CODE WORD. Create a code word that means, “I’m overwhelmed and starting to get resentful” or out of your zone of tolerance. Discuss what you need to do when you use your code word. If your partner chooses one too, respect their needs when they use it.
SCHEDULE TIME TO FOCUS ON YOUR RELATIONSHIP. Even if you are in couples therapy or counseling, schedule time outside to focus on your relationship. Have time regularly where you are together and focused on each other.
PREDICT, PLAN, PREPARE. At the beginning of the day, stop and think about what’s going to happen. What is likely to make you angry, defensive, hurt, or otherwise challenged? How could that situation be better? Prepare to handle the situation in a way that is less triggering.

How to Truly Take Time Off — For Me, to Heal from Surgery; For You, for Summer Vacation

Fri, 18 Jul 2025 00:00:00 -0400

In this episode, I’m sharing a personal update—I'm heading into surgery—and how I planned for real time off. From setting up my business to letting myself receive help, I talk about what it means for me to rest, heal, and still feel held. Whether you’re navigating a big life moment or heading into summer vacation, I hope this helps you plan your time off with more intention and care.

Update Your Brand This Summer with Barb Pritchard

Fri, 11 Jul 2025 00:00:00 -0400

“Your brand is going to evolve. Your business is going to evolve.”

–Barb Pritchard

Summer is a great time to update your brand, and I’m talking with Barb Pritchard, a brand strategist and intuitive designer about what that really looks like.

We talk about why you want to be consistent across platforms — but you brand is more than fonts and colors. You are a big piece of your brand and need to show up visually and in words.

And while you might want to redo your website and be done, your business and your brand are going to continue to evolve. This season is a great time to see what’s working and what’s not.

We talk about:

Oracle cards and following breadcrumbs — yes, intuition as a business guide
How following formulas doesn’t feel natural — and what happens when you really show up as you
Learning to talk naturally about what you do
Thinking about how you want people to feel when they interact with your brand
Why brand photos matter so much
Changing one small thing at a time to see what resonates with your audience

ABOUT BARB

Barb Pritchard, the creative force behind Infinity Brand Design, is a visionary brand strategist and intuitive designer with over 20 years of experience. Specializing in an empathy-first approach, she empowers spiritual entrepreneurs and shapes transformative brands, aligning mission-focused businesses with their soul clients. Leveraging her vast experience with Fortune 100 & 500 companies, Barb fuels growth and authenticity in impactful, heart-centered ventures. As the driving spirit of Infinity Brand Design, Barb is also an acclaimed author, speaker, and advocate for living a purpose-filled life, finding joy in global exploration, cultural immersions, and nurturing connections.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

MAKE A SMALL CHANGE. If you aren’t getting the results you want, try changing a few words or one photo. See if you get a different reaction. Sometimes a tiny change can shift the effect dramatically.
KNOW YOURSELF FIRST. Do you know: What lights you up? What do you want to do? What are you here for? What is your passion? The answers to these questions are essential for talking about yourself clearly.
BOOK PHOTOS. Book a photographer for brand photos. Someone else can help show, visually, who you are. Even if you don’t like being in pictures, you’ll want good ones of you — headshots but also you in action at what you do.

10 Things You Can Implement Today from the FLOW Planning System

Fri, 04 Jul 2025 00:00:00 -0400

“Planning isn’t about doing it all—it’s about becoming who you’re meant to be, one aligned action at a time.” —Mia Moran

Planning doesn’t have to feel rigid, overwhelming, or like it’s just one more thing to do. In today’s episode, Mia shares 10 powerful shifts you can make today—straight from the FLOW Planning System—that help you align your time, energy, and attention with what matters most.

These are small changes that make a big difference—whether or not you use the FLOW Planner.

From leading with the feminine to bringing magic into your weekly rhythm, this episode will inspire you to plan in a way that supports your health, your purpose, and your becoming.

In this episode, you’ll learn:

Why planning with the feminine first changes everything
How to prioritize what matters—while still getting the have-to-dos done
The difference between habits and projects (and why it matters)
The power of seasonal planning and daily anchoring
How reflection, intuition, and structure can work together

Resources Mentioned:

Get the FLOW Planner + Course for $12
Download the FREE Today Page

Connect with Mia:

Instagram: @plansimple.co
Website: plansimple.com

How to Eat for Your Body with Tess Masters

Thu, 26 Jun 2025 00:00:00 -0400

“Our gut health is connected to our hormones, our blood sugar and our metabolic health, and when we understand the science behind how our body works, we realize that feeling good during menopause isn't just about managing the estrogen and the progesterone. It's about figuring out these other pieces.”

–Tess Masters

Did you finally figure out how to eat for your body — and then it stopped working? Or you never figured it out and lately it’s just been bad? If you’re not feeling good in your body, it’s time to do something about it.

That’s why I’m so excited to talk with Tess Masters. She’s my health cheerleader and food guru. She’s helped me uplevel my food again and again.

Our food is a lot more nuanced than we think, but Tess can help you learn what works for you and how to make shifts when that stops.

We talk about:

How our bodies change as we age, over seasons, as our hormones and medications shift — and our food needs to change with that
Protein and the problem with too much or not enough
The changes that happen in perimenopause and menopause
Paying attention to sleep and stress, noticing how your body reacts to different foods
60-day reset for a digestive reset, to go through two hormone cycles, and to turn new ideas into habits
Finding balance, choosing to stick with foods that make you feel good, and not feeling left out

ABOUT TESS

Tess Masters is a wellness coach, speaker, podcaster, chef, and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend published by Penguin Random House. You can find hundreds of easy recipes at theblendergirl.com.

Through The Decadent Detox® and Skinny60® health programs, Tess and her team of dietitians have helped over 30,000 people get healthy using science-based food and lifestyle strategies. The “Good, Better, or Best, Not Perfect” philosophy of the programs encourages participants to empower themselves in all parts of their lives to find a balance of self-care and fun!

Tess and her health tips and recipes have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home & Family, and many other media outlets.

LINKS

Free Master Class Menopause: 3 Secrets To Lose Weight and Reduce Symptoms The Delicious Way
Skinny60® Health Programs: https://www.skinny60.com/
The Blender Girl website: https://www.theblendergirl.com/
The Decadent Detox Cleanses: https://www.thedecadentdetox.com/
It Has to Be Me: https://ithastobeme.com/
Facebook @theblendergirl
Instagram @theblendergirl
YouTube: https://www.youtube.com/user/theblendergirl
LinkedIn: https://www.linkedin.com/in/tessmasters/

TESS ON PLANSIMPLE

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

NOTICE HOW YOUR BODY FEELS. How does your body feel now, in this stage of life, in this season? What feels good? What is challenging? Simply track how you feel throughout the day for a week.
PLAY DETECTIVE. What happens when you don’t have your usual smoothie? Or when you have a glass of wine with dinner (or don’t)? What happens when you’re on vacation and don’t eat any of your usual things? Paying attention to what you are eating and how your body reacts can give you clues to changes you might want to make.
PAY ATTENTION TO PROTEIN. We all need protein, but in perimenopause or menopause, you might need more if you haven’t been getting enough. That said, too much or too much at once isn’t helpful. Notice if you are getting protein throughout the day. Pay attention to the kinds of protein you are eating.

The Power of a Reset: Why You Need to Interrupt Yourself to Grow

Fri, 13 Jun 2025 06:00:00 -0400

If we don’t choose the reset, life will usually choose it for us. In this episode, I dive into the magic of consciously resetting—your energy, your goals, your relationship with time itself. I share personal stories of how, just this past month, I’ve had to reset my beliefs about healing, how my household runs, and how I lead in business.This isn’t about quitting. It’s about re-choosing—with clarity.Whether you’re feeling off track or just ready for something new, this conversation will help you remember that pausing, reflecting, and realigning isn’t a detour—it is the path.Hear how I’ve navigated recent shifts in health, home, and leadership.

Explore how to reset your relationship with time and planning.

And leave with a fresh way to meet yourself, right where you are.

→ Join the Productivity Reset at plansimple.com/reset

What If Pausing Is the Most Powerful Thing You Can Do?

Thu, 12 Jun 2025 00:00:00 -0400

What if the secret to your next breakthrough isn’t pushing harder—but pressing pause?

In this episode, I explore the surprising power of slowing down. We talk about the kind of pause you choose—and the kind your body chooses for you. From the quiet wisdom of the third trimester of pregnancy to the fog (and insight) of perimenopause, you’ll hear why learning to pause may be the most productive thing you do this year.Plus, I’ll share how Pause Magazine was born from this exact moment in my life—and why I think now is the perfect time for a different kind of productivity conversation.

Get inspired to listen inward.

Reframe your relationship with rest.

And discover what happens when you stop long enough to really hear yourself.

→ Get your free digital copy of Pause Magazine at plansimple.com/pause

Planning Your Summer for Work, Life, Wellness and Fun

Tue, 13 May 2025 00:00:00 -0400

“What does creating balance look like in the summer?”

–Mia

When you thank summer, do you think vacation, barbecues, and ice cream? I find that a lot of us have a vivid image of how summer should look — and we don’t stop to see if that’s what we really want.

Or we have an idea we want to dial back on business or health or other goals, but it’s jarring to jump from spring to summer and back to fall when you let things get out of balance in summer.

What if, instead, you were intentional about what you really wanted this season?

What if you made a plan that:

helps you stick to how you want to feel
takes into account exterior rhythms that change in the summer
anticipates obstacles or stressors
doesn’t neglect any part of your life
moves you forward on a goal or dream

Listen in as I explain how I make my summer plan and how different situations make each summer look different — but very much mine.

Then join me to create your own summer plan:

PLAN YOUR SUMMER EVENTS

Free 1-hour workshop What Goes into Summer Planning

Get clear on the things you need to consider when making your plan

3-hour Workshop Plan Your Summer
Join me an FLOW365 members for step-by-step summer planning—leave with a plan for balance and what you really want in your summer

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

DREAM ABOUT WHAT YOU REALLY WANT. Forget the movies and magazines. What do you want your summer to look like? What would feel amazing? What goals or projects are you pulled to move forward? What would lead you into fall without feeling like you “got off track” and need to restart?
IDENTIFY YOUR SUMMER STRUCTURE. What is happening in your summer that will affect your time or energy? Think about kids, work, other family members, health stuff, plans that are already set. Are you launching a kid? Will you have kids home for the summer — and do you control that schedule or do they? Do you have a family vacation already booked? Are you having surgery?
KNOW YOUR SUMMER STRESSORS. Where do you tend to get out of balance as you head into summer? What has stressed you out in past summers? Is it triggering people or exhausting events? Is it unpredictable schedules or different demands? Is it not eating well and feeling the results in your body or energy? Knowing those challenges can help you plan for them.

The Power of the Next Safe Step — Lessons from Learning to Swim and Building a Business with Cori Myka

Wed, 07 May 2025 00:00:00 -0400

“When you're not in fight or flight or freeze mode, you're able to be creative and come up with different solutions and bring in different information about what's going on in your world.”

–Cori Myka

My family likes to jump into the water, swim out to the buoy, step onto the way out there rock. I don’t love swimming. I’m one of many adults who are uncomfortable in the water. My guest today, Cori Myka, specializes in helping adults overcome their fear of water.

I haven’t had anybody show up in FLOW365 and say, “I want to learn to swim” or “I want to get more comfortable in the water,” but we could easily work with those goals. I love the self-compassion and the tiny steps Cori brings to her method.

And she’s created a niche business around helping adults get comfortable in the water.

We talk about:

How learning something new can be daunting — especially when we look at what experts are doing
Starting by figuring out the biggest thing getting in the way
Being kinder to ourselves when we are taking new steps
Practicing feeling safe, calm, and confident as you are learning
Letting your interests drive your niche
Testing assumptions when we try something new

ABOUT CORI

Cori Myka is the founder of Calm Within Adult Swim, with over 25 years of experience in adult swim education. She specializes in helping adults overcome their fear of water through a unique blend of mental and physical training techniques. Her mission is to empower individuals to become confident swimmers and embrace personal growth by working with students and certifying instructors.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

IDENTIFY BLOCKS. What is the biggest thing getting in the way of your current project, something you want to learn, or trying to launch? There may seem to be an obvious answer, but what happens when you peel back on that answer? Often there is a fear or worry standing there. Understanding that helps you start to find a way past it.
PRACTICE CONFIDENCE. We talk about having confidence when learning or trying something new. It doesn’t have to be huge confidence, just enough to take the next tiny step.
TAP INTO YOUR INTERESTS. Looking to niche? What really piques your interest? Where are you already doing something that not a lot of people are doing? Spend some time exploring what that interest or passion could look like as a niche.

Get Clear on Your Story with Kris Jones

Fri, 25 Apr 2025 00:00:00 -0400

“Every business owner, if they take the time to really craft a powerful message and do that foundational work of getting clear on how they tell their story, can then repurpose that story.”

–Kris Jones

Do you freeze when you have to write about your own business or tell someone what you do? Kris Jones, StoryBrand guide and Founder of Red Door Designs, explains why and what we can do about it.

The two main problems are that we’re too close to our business and can’t see it clearly and we’re experts on what we do, but our clients aren’t. We need to understand where our potential clients are and meet them there.

Getting an outside perspective helps a lot, but can also learn to mine your own story for gold and clear the clutter.

We talk about:

Making potential clients the hero of the story
Building trust and resonance first
Crafting a powerful story and how to repurpose it
Not being active everywhere — making your website the center of your business and choosing 2–3 other things that are fun for you
Not outsourcing your own voice, but getting a guide
How much can change when you dial in your story

ABOUT KRIS

Kris Jones is a StoryBrand guide & Founder of Red Door Designs. Mentored by the Author of Building a StoryBrand - Donald Miller himself & with over 23 years of experience and clients like Nike & Adidas under her belt, she is extremely passionate about helping coaches & service providers replace all of their marketing with a single story, so they can multiply their revenue and focus on what they do best.

Kris has been able to achieve incredible transformations for her clients, including increased revenue by 300%, record-breaking lead calls and clients booked, scaling from 30k months to 300k months, charging 6x more for the same service.

Kris believes that writing copy for your own business doesn’t have to feel like torture. In fact, once you know how to tell a compelling story, it can actually be fast, easy and fun.

LINKS

https://www.reddoordesigns.com/
https://www.reddoordesigns.com/free-resources
Instagram: https://www.instagram.com/reddoordesign/
Facebook:https://www.facebook.com/reddoorportland/?fref=ts
Linkedin: https://www.linkedin.com/in/reddoordesigns/
Youtube: https://www.youtube.com/@reddoordesign

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

GET A NEW PERSPECTIVE. Try reading your copy with a potential client’s eyes. Where are you writing from expertise instead of their perspective? What do clients actually say to you when you talk to them? What do you say that resonates when you talk to people? Is that language (not just the idea) in your web copy? If you are struggling, ask for input from somebody who isn’t an expert in the same field.
ELIMINATE CLUTTER. Read a web page or email you’ve written, ideally one you didn’t just finish. What is the main story or gold? What is just clutter? Cut that out.
DECIDE WHERE YOU WANT TO SHOW UP. You don’t have to actively engage everywhere. If you feel like you need a presence, you can make a few core pieces for a platform you are not active on. But focus on your website first and then choose two things that are fun for you — short video? podcasts? Blogging? Love letters to your audience? Find what’s fun (and remember, not every part of the process needs to be fun).

The Future is Feminine with Hanna Hermanson

Thu, 17 Apr 2025 00:00:00 -0400

“When I halved my calendar, we doubled our business.”

–Hanna Hermanson

Sick of the marketing bro energy that doesn’t work with your energy? I’m really excited to talk with Hanna Hermanson, the founder of Feminine Marketing Boutique, about the difference between masculine and feminine energy in marketing.

What if instead of asking people to buy, you invited them in? What if marketing were less pushing yourself to do uncomfortable things and more about collaborative action?

It doesn’t mean you don’t need structure. Hanna shows us how to be creative, be in flow, and have a cohesive message around our marketing.

We talk about:

The importance of building relationships
Asking better questions than what time to post on Instagram
How to build consistency
Looking at where your last 10 clients came from and doing more of what attracted them
How to test/get familiar with your intuition (and how Human Design can help)
Creating spaciousness by letting go of roles, clients, or other things that aren’t a hell yes

ABOUT HANNA

Hanna Hermanson is the CEO and founder of the Feminine Marketing Boutique, helping women-led businesses scale beyond 6-figures, using a feminine marketing strategy that hinges on the principles of collaboration, connection, and relationship-building. Hanna is the host of The Feminine Marketing Show, and is currently “walking the walk” as a lifestyle entrepreneur, living in Merida, Mexico.

LINKS

https://www.linkedin.com/in/hannahermanson/
Hanna’s newsletter dfycopywriting.org/free
https://www.instagram.com/hannahermanson_/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

DO MORE OF WHAT WORKS. Take a look at your last ten clients. What attracted them to you? What worked to get them as clients? Are you currently doing that in your business? Could you do more of that?
IS THIS A HELL YES? For everything you do this week, ask: Is this a hell yes? Or Does this light me up? Use the answers to make decisions about what you are doing short term — and what you can step away from long-term.
MAKE MORE WHITE SPACE. We all need white space (or as we call it in FLOW, gold space). This isn’t time scheduled to do something, but it is time held open for what we want and need in the moment. It could be rest or going to Costco in the middle of the day or taking a walk outside. You can create white space by scheduling it and holding it ope, cutting things that are not a hell yes, or getting up earlier. We recommend one of the first two.

The Truth About Growth Seasons (And Why I’m Choosing One Now)

Wed, 16 Apr 2025 00:00:00 -0400

In this solo episode, I’m taking you behind the scenes of a big shift I’ve been feeling—personally and professionally. After a season of intentional coasting, I’m stepping back into growth mode in a whole new way. I’m sharing what’s changing in my business, how I’m redefining balance in midlife, and why now feels like the right time to go all in. If you're craving aligned action and love a good behind-the-scenes look at how a business grows, this one’s for you.

SPECIAL EPISODE: Why It’s Time to Practice What You Preach

Sat, 05 Apr 2025 11:24:00 -0400

In this unscripted, unedited episode, I go rogue (no intro music, no team!) to share something I felt called to say out loud. If you've been feeling the swirl—the overwhelm, the heaviness, the chaos of the world right now—this episode is for you.

I’m sharing how I’ve been navigating this moment as a mom, a coach, a woman approaching 50, and a leader in this community—and why I created Practice What You Preach Week.

This isn’t just for entrepreneurs (though I definitely had you in mind)—it’s for any woman feeling out of alignment with the wisdom she shares with others. Whether it’s in your business, your home, or your relationships, this is a space to pause, reset, and walk your talk.

We’ll dive into what it means to show up with integrity and alignment, even when the world feels upside down—and how doing so can ripple into everything from your marketing to your motherhood to your energy.

If you’ve ever felt like the shoemaker with no shoes, this week is for you.

If you’ve been consumed by the swirl and want a way out, this week is for you.

If you’re ready to take aligned action again, this week is for you.

Join us at: plansimple.com/challenge

5 Hormones That Matter, Whether You're 40 or 80 with Kate Wells

Thu, 03 Apr 2025 00:00:00 -0400

“We may be coming to the end of our reproductive cycles and our function as reproducers, but we still have brains, we still have bodies, we still have metabolism to maintain.”

–Kate Wells

Who’s seeing changes throughout their body as they go through perimenopause or enter menopause? I got so much out of this conversation with Kate Wells, owner of Parlor Games, a company focused on products and education to support women in menopause and perimenopause. Kate was a teacher in her previous life, and I learned so much from her.

Kate introduces us to 5 hormones we need to be paying attention to at this stage of life: estrogen, progesterone, testosterone, DHEA, and cortisol. We talk about the role of each and what we can do to promote health around each.

Perimenopause and menopause can be confusing. Let’s shed some light on it.

We talk about:

Why stress can impact us so much at this time of life
What causes symptoms like bloating and breast tenderness
The reason you are ready to fly off the handle for the littlest thing
What’s natural and normal — and why that may not be optimal
How many things hormones like estrogen and progesterone do in our bodies
Why it’s so hard to find a provider who knows about perimenopause

ABOUT KATE

Kate Wells is a hormone expert and true biochem nerd who has been educating practitioners about hormones for many years. Starting out as a High School science teacher, and then pivoting to the business world, Kate knew she wanted to combine her passions for science and business and found the perfect match in leadership roles at labs specializing in hormone testing and hormone formulation. Kate is the author of A Forecast for Health: Understanding Your Potential for Lifelong Wellness and is the CEO and co-founder of Parlor Games LLC. Kate holds a BS, MBA, and has completed a Fellowship in Herbal Medicine. Kate and her team at Parlor Games are on a mission to save the world one vagina at a time by continuing to educate women and health practitioners on the role of hormones in optimal longevity.

LINKS

Website: https://www.parlor-games.com/

Social Media:

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

KNOW YOUR HORMONES. Learn about the various hormones that are shifting in perimenopause and the effects they have. Too often we just hear about estrogen, but you also want to know about progesterone, testosterone, DHEA, and cortisol.
LEARN ABOUT HORMONE THERAPY. Not all health providers understand current beliefs about the safety of hormone therapy. Take some time to educate yourself about the benefits and risks.
PUSH BACK ON NATURAL AND NORMAL. Just because something is natural and normal, doesn’t mean it is optimal. Many things we are told we just have to accept and deal with as women could be better. Start by identifying what’s different in your body that isn’t working for you.

How to Be in the Best Shape at Any Age with Fiona Lambert

Thu, 27 Mar 2025 00:00:00 -0400

“It's never too late, and you're never too old to do anything.”

–Fiona Lambert

We don’t have to become invisible as we age. We don’t have to gain weight, lose fitness, slow down or stall out. What if you could be in the best shape of your life at 60?

Fiona Lambert, author of Invincible Not Invisible, set herself that goal just nine weeks before turning 60. I love her energy and the belief that it’s not too late and you aren’t too old. I got inspired to transform my health again before my 50th birthday.

Fiona believes in having a purpose driving you and 21 day habit resets. And like we do in FLOW, she believes in 90-day goals and lifestyle changes made up of consistent small changes. Can’t imagine changing your diet or finding time to exercise? Listen in for how she did it — and check out our Doable Changes to start your own wellness shift at any age.

We talk about:

Breaking stereotypes about our ideas of wellness, fitness, and what’s happening in our bodies as we age
Having a purpose and deadline for an end goal
The power of HIIT training for transforming your body and fitness — even when you don’t have a lot of time
The challenges of making a change like giving up sugar or alcohol — and how the challenge diminishes with time as it becomes your norm
Shifting to more protein and less carbs as you age — and stocking your fridge with foods that fit your goals
Fiona’s 5 Ps—Purpose, planning and preparation, perseverance, people to support you, and positivity

ABOUT FIONA

Just nine weeks before her 60th birthday, successful fashion businesswoman Fiona Lambert decided to get into the best shape of her life consciously exercising more and being mindful of her diet.

By cutting out alcohol and eating more protein than carbohydrate, she lost weight, gained muscle, and more importantly, she was sleeping better, feeling confident and full of energy, laughing in the face of the common presumption that we slow down as we get older.

Through Fiona’s personal story of being a senior executive at major UK fashion brands over 35 years, mothering two children, working up from a designer and going on to successfully transform brands in the industry for years, she's a fearless entrepreneur and has now used her passion and energy to become a fitness idol and author.

Fiona’s new book, Invincible Not Invisible, proves you don't need to feel invisible in later life and shares her message that it is never too late to get into the best shape of your life. Drawing on her own experiences and business background, she provides practical insights, effective strategies, and actionable tips for anyone looking to achieve their best shape and reclaim their vitality, irrespective of age.

LINKS

Instagram: https://www.instagram.com/fionalambertofficial
LinkedIn: www.linkedin.com/in/fiona-lambert1

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Sometimes action gets a bad rap. You can be kind to yourself. You can practice being AND doing, but for change to happen you have to take steps. The way we take care of ourselves is making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. And don’t forget — having a bad day doesn’t mean you are done! Pick a Doable Change that resonates with you the most to start from.

Here are three Doable changes that we chose from this conversation.

TRY HIIT WORKOUTS. HIIT workouts are high intensity interval training. HIIT workouts can help you lose weight and boost your metabolism. You can do them at a gym, with a personal trainer, or even at home. Book a session with a trainer, sign up for a class, or find a HIIT workout video online. Start with 15 minutes to start your day. See how it feels.
MAKE HEALTHY SNACKING EASY. Fill your fridge with foods that are better for you to snack on. Include veggies and foods high in protein and fiber. Watch out for extra or expected sugars. Have veggies cut or of snacking size to make it easy for you to eat the foods you want to be eating.
FOCUS ON ONE OF THE Ps. Fiona lists these 5 Ps as part of her plan: purpose, planning and preparation, perseverance, people to support you, and positivity. Pick one to focus on this until you feel like it is set. Then pick another P.

Feeling Good in Your Body with Sarah Haas

Thu, 20 Mar 2025 00:00:00 -0400

“Health is a lifelong process. But when you start thinking, okay, if I loved my body, if I truly loved my body, how would I treat it?”

–Sarah Haas

A lot of times women raise their hand for weight loss, because it's how we've been conditioned to react to the health world, but what if we actually focused on health?

So many of us have negative self-image. We’re used to zeroing on our perceived flaws, but what if we focused on how amazing our bodies are? What if we focused on the little shifts we can make that make us feel amazing?

I’m diving into that with Sarah Haas, integrative nutrition health coach, weight loss & diabetes expert, certified personal trainer, and speaker, who is taking a stand for women’s health.

We talk about:

Taking stock of what you want the second half of your life to be like
Cultivating the feeling of enoughness and love
How we project ideas about weight and body image onto our kids … even if we don’t talk about it
Changing out of a punish, restrict, deprive mindset to focus on what you need, protein, vitamins, rest, movement, down time …
Making a 1% improvement a week adds up to 52% change in health over a year
Focusing on taking care of our bodies in perimenopause/menopause and pushing back on the idea that it’s all downhill from here

ABOUT SARAH

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. Instead of going all in, in ways that are not sustainable, you can stack up a series of Doable Changes that build to that big change that you crave. This is the 1% change we talked about. Choose one Doable Change that really resonates with you this week and really make it part of your life.

Here are Three Doable Changes from this conversation:

CULTIVATE A FEELING OF ENOUGHNESS. Instead of trying to change yourself, start by loving yourself and feeling like you are enough. Start each day by repeating I am enough or another loving saying.Throughout the day ask yourself: I loved my body, if I truly loved my body, how would I treat it?
MAKE A LIST OF WHAT YOU NEED. Too often when we think about health, we think of the things we can’t have or focus on things we have to push to do. Make a list of all the things you need to take care of your body. Here’s a start: protein, vegetables, movement, rest … keep going.
FOCUS ON 1% IMPROVEMENT. Pick one thing from your list of what you need and focus on weaving it into your week. Remember, you aren’t aiming for perfection, just a 1% change. Maybe you add one more veggie to a meal or make sure you start your day with water or set a timer to take your supplements.

Drive Your Own Health with Jillian Greaves

Fri, 14 Mar 2025 00:00:00 -0400

“Being able to really prioritize yourself and your health is going to give you the ability to show up as your best self.”

–Jillian Greaves

Your body is waving the white flag — fatigue, digestive issues, thinning hair, anxiety … Are you paying attention? You wouldn’t be the only one too busy taking care of kids and parents and a business to tend to your own health.

But it’s time to shift our priorities. Functional Dietitian and Women's health specialist Jillian Greaves explains small, slow sustainable changes can have ripple effects — and why it’s essential for entrepreneurs to prioritize health.

We start with food. That doesn’t have to mean elimination diets or restrictive plans. Nutrition doesn’t have to be complicated, which is important when you feel like you can’t do one more thing. And the good news is, you’ll start to notice some differences in energy and mood — and maybe other symptoms — pretty quickly.

We talk about:

Make slow, deliberate but sustainable changes based on the why, not simply on suppressing symptoms
Starting with food, especially eating for blood sugar regulation, including breakfast ideas
Eliminating decision fatigue around eating without losing joy
The effects of chronic stress in our own lives and in the world around us
Creating pockets for restoration of your nervous system
Changes in perimenopause being one more way your body is talking that you should listen to

ABOUT JILLIAN

Jillian Greaves is a Functional Dietitian and Women's health specialist, the owner of the private practice Jillian Greaves Functional Nutrition & Wellness, and the creator of the PCOS Root Reversal Program. Jillian provides comprehensive nutrition and lifestyle counseling to women, with a special emphasis on PCOS, hormone balance, and digestive health. Jillian and her team help women identify and address the root causes of their hormone and digestive symptoms using advanced lab testing, personalized nutrition, and supportive lifestyle therapies as the first line of intervention. It's her mission to empower women to take back control of their health, reclaim their confidence, and to experience life at its fullest potential.

LINKS

Website: https://jilliangreaves.com/
Instagram: https://www.instagram.com/jilliangreavesrd/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are 3 Doable Changes from this conversation:

LISTEN TO YOUR BODY. Start by listening to your body. It’s easy to ignore what it is trying to say because you think you don’t have time to deal with it, but what if you started paying attention. Notice your energy throughout the day. Notice your mood or anxiety. Notice changes in your skin, hair, weight. Not to judge, just for information.
START WITH BREAKFAST. Start your day with a breakfast that includes some protein (and ideally some veggies). Eating to maintain balanced blood sugar starts in the morning and can affect your mood and energy. It doesn’t have to be complicated. You can batch cook a frittata to heat up through the week or try yogurt with nuts and berries. And take time to eat before you rush out the door.
CREATE A POCKET OF CALM. Take time to reset your nervous system. There are many ways to do this, but a few minutes of breathwork can make a big difference. Try to work these in throughout the day. Consider a few breaths before each meal.

The Surprising Role of Your Pelvic Floor with Tanya Goodrich

Fri, 07 Mar 2025 00:00:00 -0400

“Caring about your pelvic floor has big impacts later on.”

–Tanya Goodrich

What if we got it all wrong with kegels? A lot of us don’t know a whole lot about what our pelvic floor even is, but we’ve been told to do kegels. Tanya Goodrich, PT and women’s pelvic health specialist, clears up what the pelvic floor is, why it’s so important, and why kegels might not be what you need. (Oh, and they call them blueberries now.)

The pelvic floor is the group of muscles that sling between your pubic bone and your tailbone, like a hammock. And what a lot of people don’t realize is that your pelvic floor is part of your core.

A lot of the things that we’ve been told we just have to accept — like leaking a little after having kids — is common, but not normal. You don’t have to just take it.

We talk about:

How to retrain your bladder if you have to pee all the time — and how frequently you should be going
Considering hormone therapy and getting a healthcare team that is up to date on current menopause studies
How stress affects the pelvic floor and why somebody might need to loosen their pelvic floor
Why so much change happens in the pelvic floor during perimenopause/menopause
The connection between constipation and the pelvic floor and 4 steps to get you pooping: hot beverage in the morning (bonus for coffee), big circle massage starting at your right hip bone, a heat pack, and walking; and relaxing instead of pushing
How to warm up for good sex

ABOUT TANYA

Tanya Goodrich, PT, DPT, a distinguished figure in women’s pelvic health, brings over 15 years of experience to her practice and advocacy efforts. With a background in dance from the California Institute of the Arts and a Doctorate in Physical Therapy from the University of California, San Francisco, she possesses a unique blend of expertise.

As the founder of Healthy Pelvis Physical Therapy, Tanya specializes in addressing a wide range of pelvic health issues, including those related to pregnancy, postpartum care, menopause, pelvic pain, bladder and bowel dysfunction, and sexual health. She extends her influence beyond clinical practice, serving as a recognized speaker on these topics and providing guidance to organizations like Evernow, focused on menopause care, and Blossom Birth and Family, a nonprofit supporting women and families in the Bay Area.

Tanya is also a member of the medical board for Hot Pause Health, a fast-growing community dedicated to empowering women through their peri/menopause journeys. In this role, she contributes her expertise to advancing education and support for women navigating this transformative stage of life.

Through her comprehensive approach and dedication to education and innovation, Tanya Goodrich continues to make significant contributions to improving women’s pelvic health and well-being. Tanya was recently featured in Maria Shriver’s Sunday Paper as an “Architect of Change” for women’s health.

LINKS

https://healthypelvis.com/ourteam

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

PAY ATTENTION TO YOUR PEE. Do you fall into the camp of holding your pee too long or going too frequently? You should be going every 2–4 hours. If you don’t go enough, make your doable change to make time to go when you feel the urge … or at least every four hours. If you go too frequently, start trying to retrain your bladder by counting how long you pee. You’re aiming for 12 seconds or more.
PREP FOR GOOD SEX. Do you need something to warm you up for sex? Do you have a lube you love? Get some. Then play to see what really works for you or try something new.
TRY THE POOP PLAN. Start your day with a warm beverage—coffee, tea, hot water. Then do massage in the belly area, starting at your right hip bone. Then use a heating pad. Then walk. The idea is to get things moving!

Behind the Scenes of My Latest Health Goals

Wed, 05 Mar 2025 00:00:00 -0400

What if I could get over all the little things that keep holding me back and really be the healthiest version of myself by my 50th birthday?

–Mia

I’m pretty health focused. In fact Plan Simple started when I was 33 with three young kids and a business .. and I wasn’t the healthiest version of myself. There was a day I couldn’t try to power through on coffee any more.

I started with yoga. I changed my food — went raw vegan (without even knowing what kale was). I kept it simple and self-loving and I stuck with it. My wellness journey unfolded from there.

But then in January I found sickness just pummelling our family. And I realized that I’m doing what I’ve been doing for 15 years.

My 50-year-old body is different than my 33-year-old body. I’ve been coasting. It’s time to stop relying on an old version of me to make decisions for now and future me.

What would it look like to be the healthiest version of me when I turn 50?

Sometimes we stick with what we are doing because it’s easier than going all in on something new.

But this isn’t a whim or a “should” goal. I truly want to feel amazing — and have energy to show up my best for my clients and my family.

Three things happened:

I’ve gained about 45 lbs, which I attributed to perimenopause.
I found my feet hurt so much I almost couldn’t walk when I first got up in the morning.
I went to the doctor for an ear problem, and they told me I needed surgery.

I knew my body was not in good shape for surgery. What if I could heal my ear another way? Or what if I could make myself ready for surgery?

And at the same time, my kids are growing and I'm loving seeing their interests — and I want to be healthy and mobile to be able to visit them wherever they are in the world.

It’s time for change.

I believe that all of us have our next doable step.

That means you can start wherever you are — and that wherever you are there is a next step.

I’ve been coasting when it comes to health for a while now, and I can’t anymore.

Here are of the things I’m doing:

Focus on Food — that means meal planning and doing my friend Tess’s program, it means rethinking sugar and protein
Rethink Exercise — I got out of my usual routine and it’s been hard getting back for physical and emotional reasons. I’m trying new things and pushing — with loving intent — what I think I can do.
Add More Rest and Mediation— I can work my body, but I also need rest. I’m trying more healing mediations and scheduling more time for them.
Remember Hydration and Supplements. Sometimes we just need to come back to what we know we need.

This doesn’t just happen. We need to decide. We need to schedule. We need boundaries. And we need support (I’m putting my team together).

I’m working on all of it this month, and I hope you’ll try it too — whatever you need for your healthiest self.

What would happen if you felt really good right now?

HEALTH EPISODES

PlanSimple Food and Wellness

LINKS

Join SK60 with me this March.

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

VISION YOUR HEALTHIEST SELF. What would your healthiest self look like? What would she feel like? What would she do? Our health impacts our activities our energy and how we show up for ourselves, our families and our businesses. What would your life look like if you were your healthiest self?
DECIDE WHAT’S NOT WORKING. I’ve been coasting, doing the things that worked for my 33-year-old body, but it wasn’t working anymore. Things that might need tweaking: your food, they kind or amount of exercise, how much rest you need, how much alcohol or caffeine you consume … What happens if you make a little shift with that one thing?
SET ONE BOUNDARY. Nobody will be as invested in your health changes as you will be. Set one boundary and be clear about it with yourself, your friends, your family, your clients … anyone who will try to sway you. Set a boundary around what you eat or when, or not scheduling during your exercise class or getting to bed on time for you.

Healthy Money Habits with Dahiema Grant

Fri, 28 Feb 2025 00:00:00 -0400

“Get the discipline of really tracking your numbers on a daily basis.”

–Dahiema Grant

How much money should you be making? It’s a question we grapple with as entrepreneurs, and I dig into it with Dahiema Grant, who helps entrepreneurs succeed with the money side of business.

One of the reasons Dahiema’s money ideas meshes so well with PlanSimple is that she doesn’t separate the person from the business. The lifestyle you want plays a big role in determining how much money your business needs to bring in to cover expenses and pay for your lifestyle.

Let’s get more comfortable with money and develop good money practices. We’ll see when it makes sense to get financial help, too.

We talk about:

Non-negotiable morning routines and how they set us up for success
Money habits that can flex with how much or little money you have
A gross profit goal and what you actually net
How getting really specific about what you want helps you get there
Being on top of your money, even if you outsource a lot of financial activities
Getting support on historic financials and strategic projecting

ABOUT DAHIEMA

CEO & Founder, Dahiema Grant, is a purpose-driven entrepreneur who walks a path of faith, empowerment, and service. She deeply understands the unique journey of female entrepreneurs—their challenges, aspirations, and the strength it takes to build something greater than themselves. Guided by a spirit of mentorship, she finds profound joy in uplifting young girls and women, using her gift for numbers as a tool to foster abundance and success.

She holds a bachelor's degree in accounting, an MBA in finance, and a CPA license. With almost two decades of experience in the small business sector, she has gained deep insight into the challenges entrepreneurs face, equipping her with the wisdom and expertise to help them overcome obstacles and thrive. Through her wisdom and practical strategy, she has helped numerous clients navigate obstacles, cultivate resilience, and achieve sustainable growth—not just in their businesses, but in their personal and spiritual lives as well.

Dahiema is also a passionate endurance runner, a testament to her unwavering discipline, faith, and perseverance. She has completed countless races, including the NYC Marathon, the Chicago Marathon, and the esteemed Boston Marathon. With every mile, she embodies the same principles she brings to her work—determination, commitment, and the belief that with faith and dedication, all things are possible.

LINKS

https://www.linkedin.com/in/dsg-advisory-cpa/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

TRACK YOUR NUMBERS DAILY. Get in the habit of looking at your numbers daily. Include revenue and expenses. See how much you are taking in and how much you are actually taking home. If you have outsourced money, make sure you are getting regular reports — and looking at them.
SET REVENUE / FINANCIAL GOALS. Know how much you want to bring in through your business, and also have a sense of how much you want to net. Both are important to meeting your financial goals. Once you know what those goals are, you can start making decisions
CREATE YOUR APPROACH TO MONEY. Dahiema talks about how her money approach works no matter how much she is making. Try creating an attitude of gratitude around your money. Choose to be a good steward of your money. How can you live within your means?

Money as a Teacher: My Journey to Healing and Clarity

Thu, 27 Feb 2025 00:00:00 -0400

In this episode, I dive into my personal journey with money—how it’s been both a challenge and a powerful teacher for me. I share the money stories I grew up with, the obstacles I’ve faced as an entrepreneur, and how I've healed those limiting beliefs over time. As I approach 50, I’m reflecting on what it means to step into a new chapter with clarity around money and my future. Join me as I unpack how I’ve learned to be in a relationship with money, heal my past, and create a future where money works for me in a meaningful way.

Wealth Creation with Kaitlyn Carlson

Thu, 20 Feb 2025 00:00:00 -0400

“I define wealth as the luxury of choice.”

–Kaitlyn Carlson

Do you like the sound of financial freedom or work optional? If you’re uninspired by the idea of a retirement fund and underwhelmed by the idea of money management, this conversation with certified financial planner Kaitlyn Carlson is for you.

A financial planner helps you take the 30,000 foot view of your financial situation. They see your business, your other assets, your liabilities. They see where you are and where you want to be … and the different paths to get you there.

If you are looking for the luxury of choice, wealth creation needs to be part of your plan.

We talk about:

Living in your purpose and looking at your work optional date
3 levers you can change the numbers you settle on make you panic
Writing down your financial goals
Growth over time and why to start now even if you can’t save what you think you should be saving
Using a retirement calculator
Getting help with financial planning instead of feeling like you have to know everything about it

ABOUT KAITLYN

Kaitlyn is the Founder & CEO of Theory Planning Partners, a boutique wealth creation firm for the top female entrepreneurs in the United States.

Before launching Theory Planning Partners, Kaitlyn spent the majority of her career at UBS Financial Services, Inc., where she held roles in both the southern and northeastern regions of the U.S. There, she developed more than 300 financial plans for clients with assets ranging from $500,000 to $1 Billion. Subsequently, she became an advisor on a private wealth management team that managed over $600 million for a few dozen families. Her career began in asset management with Putnam Investments.

Kaitlyn is a CERTIFIED FINANCIAL PLANNER™️ (CFP®), Certified Exit Planning Advisor™️ (CEPA™️), and an Accredited Wealth Management Advisor (AWMA®). Outside of work, she is a spiritual seeker ravenous to understand why we are here and how to make a meaningful life.

Kaitlyn lives in Marblehead, MA, with her husband, Jake, their three children, Russell, Luke, and Grace, and their affectionate dog, Bacchus. In her free time, she enjoys exercising, reading, traveling, and trying new restaurants around Boston.

LINKS

theoryplanning.com
https://www.instagram.com/theoryplanningpartners/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

FIND YOUR FREEDOM DATE NUMBER. Use a retirement calculator to figure out how much you need to live the lifestyle you want based on when you want to be work optional.
ADJUST YOUR FINANCIAL FREEDOM NUMBER. If your freedom date number scares you, change one of the levers. You can adjust how long before your freedom date, how much money you want to live on monthly, or play with your savings rate. You can keep adjusting too.
START INVESTING. Don’t think that you have to hit your number right away. Start now with what you can do. Work toward reaching that monthly goal (and know that if you exceed it, you will make up for some of the lower months).

The Energy of Money with Christine Walsh

Thu, 13 Feb 2025 00:00:00 -0400

“The more money that is in the hands of women who are conscious and doing amazing, the more money gets put back out into our families, our communities and the global collective.”

–Christine Walsh

We need to get better with money. Money triggers us in a way that nothing else does. I’m talking with Christine Walsh, a financial transformation expert, about why — and what we can do about it.

We dig into why what you’ve learned about money management probably isn’t right for you as a woman and an entrepreneur. We talk about how improved stewardship around money allows us to change things in the world.

What I really love about Christine’s approach is that it is both practical and energetic.

We talk about:

Shifting how you think about money from something that gets you things to something that brings change
Getting clear on your values and where your spending is and is not aligned
Why you don’t probably don’t have to give up Starbucks
Starting with no judgement to improve your relationship with money
Tending to your money like you’d tend a plant you want to grow
Recovering power by facing our money story

ABOUT CHRISTINE

Christine Walsh, master certified coach, fractional CFO, speaker, and author is revolutionizing the way women access financial independence in their businesses and their lives. She coaches motivated women to amplify their money through deep mindset work, accessible tools and practices, and sound financial strategy developed over her 25+ years of successful financial leadership. Her #1 best selling book, Be The Queen of Your Money, teaches women how to create an abundant future by transforming the financial narrative holding them back from a life of abundance on their terms. She can be found at RebelRiseFinance.com and in the mountains of Steamboat Springs, Colorado.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

REVIEW YOUR SPENDING THROUGH YOUR VALUES. Get really clear on your values for your business and yourself (they may be the same or have overlap). Then look at where you are spending money and what you are spending it on. For each thing you spend on, assess whether it is in alignment or not with your values.
CHECK ON YOUR MONEY EVERY DAY. If you want your money to grow, you have to tend to it. Start by checking on it daily. Do it with compassion and no judgement. Get used to keeping money in sight instead of hidden.
CHANGE YOUR MONEY STORY. If you frequently say, “I’m not good with money” or another stale story, it’s time to shift your money story. Start by looking at your beliefs about money — what it’s for, how we get it, who has or deserves it, how you judge it — and your fears about it. You may want to work with a coach or find a women entrepreneur to do this work with. Start with one positive money mantra for yourself. Practice saying that instead of your old money story.

Investing to Take Care of Your Future Self with Tess Waresmith

Thu, 06 Feb 2025 00:00:00 -0400

“Every single woman needs a little bit of money of her own”

–Tess Waresmith

61% of women would rather talk about death than money. Are you one of them? Let’s change that! Money is regularly on my growth edge, so I’m learning along with you about something I feel like I should know more about — investing.

I’m excited to talk with financial educator and investor Tess Waresmith. It feels like women are playing catch up when it comes to money, and Tess wants to reduce the gender wealth gap. Even if you feel like you are living paycheck to paycheck, this applies to you. And if you’ve heard that the younger the start the better, there are still benefits to starting if you are 50 or older.

I always say planning is deciding in advance, and you ask for your future self. Investing is another way of taking care of your future self. And Tess explains why you need to know the basics—even if you decide to outsource your investing.

We talk about:

Why you don’t need a dollar for dollar budget and what you need instead
How to invest money if your income varies from month to month
How to actually invest without having to time things right and pick the right stocks
Multiple benefits of making small investments regularly
Whether you should invest or pay off debt first
Age and whether it’s too late (it’s not!)

ABOUT TESS

Tess is a speaker, financial educator, and the founder of Wealth with Tess, a financial education community that helps women learn how to grow their money using simple investing strategies so that they can retire comfortably and live life on their terms.

After losing thousands in investing mistakes in her 20’s, Tess learned everything she could about wealth building and built her net worth from 0 to 1 million as a single 35 year old woman. Tess has recently been featured as a financial expert on Business Insider, Fox 5, and has over 70,000 followers across social channels.

Now she’s on a mission to reduce the gender wealth gap and help more women reach financial independence through simple investing education. Thousands of women have attended her free investing workshops and hundreds of women have joined her small group coaching programs to learn how to take control of their money. Tess believes that more money in the hands of women is magic.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

GET INTENTIONAL ABOUT SPENDING. You don’t need to have a complicated spreadsheet for a budget. Start paying attention to where your money goes. Identify the key buckets your spending fits into. How much income is going to necessary expenses? How much is extra? Where does that money go? Is what you are spending on important to you? Could you move some of it to the future you bucket?
START AN ACCOUNT. Set up a regular investing account or a retirement account with a brokerage, such as Vanguard or Fidelity.
SET UP WEEKLY INVESTMENTS. Set up a weekly investment, even if it’s small. You can set it up to come out of your bank account automatically. Set a time to review your revenue and spending and see if you can increase the amount of money you give to your future self.

Build a Simple and Sustainable Business with Christine Campbell Rapin

Thu, 30 Jan 2025 00:00:00 -0400

“Your business is not about tasks. It is about finding the big rocks to move the needle. And so much of what's on the task list does not create business.”

–Christine Campbell Rapin

Are you spending the time on the right things in your business? So many of us think that we could move faster if we just had more time. I’m talking to business advisor Christine Campbell Rapin about building a sustainable business.

It’s not about going in 150% all the time. It’s not about perfecting social. It’s not about being everywhere all the time. In fact, the most important thing for you to do might not even be on your to do list.

Christine shares the two essential things she thinks entrepreneurs need to focus on. We dig into the need to sell, into money changing hands. She asks: what can you do today that is simple, repeatable, boring, predictable, that moves the needle? Because movement is the key.

We talk about:

Why posting on social media isn’t making an offer
Asking: Who can I connect with today?
Marketing is about moving the right people toward you (and the wrong people away)
Building a circle of influence and controlling your digital footprint
Why you need to make more offers than you are today
Selling instead of creating something new

ABOUT CHRISTINE

Christine Campbell Rapin is an energetic, tell-it-like-it-is business advisor, mentor, consultant, speaker and 3x international best-selling author with more than 25 years’ experience in marketing, sales and operations working with start ups to the biggest companies on the planet. She’s supported over 400 companies to create a combined revenue more than $1B and believes business growth CAN be elegantly simple when you focus on the 3 non-negotiable business foundations that build a client growth engine.

LINKS

Website: https://www.christinecampbellrapin.com
Instagram: https://www.instagram.com/christine.campbell.rapin
LinkedIn: https://www.linkedin.com/in/christinecampbell1
Youtube: https://www.youtube.com/@christinecampbellrapin
Spotify: https://podcasters.spotify.com/pod/show/christine-campbell-rapin

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

HONEST ASSESSMENT. Take a look at your to-do list for your business and where you are spending most of your time. Is any of that making an offer? Is any of it moving the right people closer to buying? Then look at your audience. Are you talking to the right people?
INCREASE YOUR CIRCLE OF INFLUENCE. You get to decide how you do this: networking, strategic alliances, partnerships. Pick something. Schedule time each week to reach out and connect with these people. Build the relationship, but don’t forget to let them know what you have to offer.
MAKE YOUR OFFER. Identify one person you should have a conversation with. Set it up. Make your offer. Remember that only 20–30% of people will say yes at any given time. Repeat your offer. You could make your offer daily for a week, and see how that changes your actions.

Planning Your Season Is the Key to Real Progress

Thu, 23 Jan 2025 00:00:00 -0400

Instead of forcing yourself into the January 1st narrative or waiting for the 'perfect time,' discover how seasonal planning can honor your unique rhythm and help you align with your true desires. I share why I believe 90-day planning is more effective than annual resolutions, how to identify and honor the season you're in, and why this process allows you to evolve with ease.

Whether it’s designing a season of creativity, nurturing, or bold action, this episode will guide you through creating a holistic plan that feels good and works. You'll also learn the key steps to making time a container for your dreams. Tune in for inspiration, a practical process, and a new way of thinking about time and growth.

Improve Your Life by Improving Your Home with Shira Gill

Thu, 16 Jan 2025 00:00:00 -0400

“Having a streamlined, functional, spacious home literally improves your life on every level.”

–Shira Gill

Is decluttering your home on your list? So often I’m talking with women about big business goals and the thing that keeps coming up is their full closet, the cluttered living room, or all the boxes in the basement.

I asked organizing expert Shira Gill about why we get stuck on this idea — and what we can do about it. She said: “A disorganized space signals to our brain that our work is never done. Having a streamlined, functional, spacious home literally improves your life on every level.”

Decluttering your home can help you lose weight, get your finances in order, improve a relationship, or start a business. Even with that motivation it’s not easy, but Shira has amazing tips for our biggest stumbling blocks.

We talk about:

The big reasons we have a hard time letting go: How our identity gets tangled with our stuff and the scarcity mindset of “what if I need this someday?”
Asking yourself what life you want to lead now or in the future — and whether the stuff is part of that life (or part of your life for this season)
How to get rid of hard to rehome things and setting boundaries around getting things out of your house
Clearing a microspace (less than a room) at one time
Getting into a decluttering flow and creating common ground around what “decluttered” means for shared space
Decluttering our digital spaces

ABOUT SHIRA

Shira Gill is a world-renowned organizing expert and the bestselling author of three books: Minimalista, Organized Living, and LifeStyled. She’s a sought-after expert for media outlets and has been featured by Good Morning America, The Wall Street Journal, TIME, People, Forbes, goop, Architectural Digest, Oprah Daily, Vogue, and The New York Times. Her popular newsletter The Life Edit has subscribers from all 50 states and 140 countries.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

PICK A MICROSPACE TO DECLUTTER. Instead of biting off too much — your whole house, or even a whole room — pick something more specific, like the coats in the entry way. This is a lot more manageable and you can get some wins.
CREATE A BOUNDARY. Sometimes we get so caught up in selling something or getting rid of it the right way or we choose what to get rid of but then it sits in a bag. Create a boundary around getting rid of things. Here are a few examples: I’ll ask three people and if nobody wants it, I’ll throw it away. I’ll drop any bags of clothes on my way to the grocery store every Saturday. I’ll try to sell something that is worth more than $200.
SET A STANDARD. One of the challenges of decluttering and keeping spaces neat is having multiple people in a house. Have a family meeting and agree upon standards for common areas, such as the kitchen, living room, or entry way. What belongs there? How should things be stored? When does cleaning happen and who does it?

Envision Your Future with Jennifer Zwiebel

Thu, 09 Jan 2025 00:00:00 -0400

“Sometimes what we need and want in our heart of hearts is not what other people are telling us we want, should want, or should need.”

–Jennifer Zwiebel

Imagine spending hours hibernating and dreaming. There’s an energy at this time of year of looking ahead and envisioning our future, and FLOW365er Jennifer Zwiebel is brilliant at helping people do that. I’m so excited to share her process and ideas with you.

We often shut ourselves down quickly when we begin to vision. Sometimes there are real logistical obstacles to navigate, and sometimes there are stories in our head we need to navigate. If you keep getting stuck, Jennifer’s process will help.

Magic opens up when we get into a space of trust, curiosity, and exploration. Let’s dive in!

We talk about:

Creating sacred space and permission for yourself to vision
Mindset work that keeps us from moving forward
Using true statements to calm down your mind about obstacles
Being playful with our visions and actions
5 pillars: passion, commitment without attachment, adaptability, partnership, and trusting the timing and evolution of ideas
Wicked (go see it) and how it demonstrates visioning and creating

ABOUT JENNIFER

Jennifer Zwiebel is an entrepreneur coach and founder of VisionCraft, where strategy meets magic. Jennifer coaches highly intuitive entrepreneurs to bring their most meaningful visions to life. She helps her clients get clear on what they really want, embrace their potential, release obstacles, and trust their extraordinary visions. From Implementation Labs to The Visionaries Playground to customized one-on-one coaching, Jennifer creates safe spaces for entrepreneurs to explore, share, and realize their unique purpose and gifts. Join the magic at visioncraftcoaching.com.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

TRY THE TRUE NORTH PROCESS. Our fears or limitations often stop us in our tracks as soon as we have a big idea. Start by noting the obstacle or limitation. Identify the truth in each one. Go as far as you can with the true statements. This can help calm down your mind. Then ask if there are things you need: something you need to learn, someone you need help from.
CREATE A SAFE SPACE TO REFLECT. Give yourself some time and space away from others. Ask questions like: What has my life has been like? What has my work been like? What have my creative pursuits have been like? What would I love?
MAKE IT FUN AND EASY. If you have something you have been meaning to do, but keep not doing it, ask how you could make it fun and easy. Take a more playful approach and see what happens.

Using Your Past to Create an Incredible Future: My Year in Review

Tue, 07 Jan 2025 00:00:00 -0400

In this episode of the Plan Simple Podcast, I’m sharing my transformative yearly reflection process. I’ll walk you through why reflecting on the past year is such a powerful tool for stepping into your future self with clarity and purpose. I’ll open up about the challenges and breakthroughs of my 2024, from health scares to personal growth, deepened relationships, and finding joy in unexpected places.

Together, we’ll explore how to shift your perspective, celebrate who you’ve become, and use reflection as a foundation for aligned choices in the year ahead.

If you’re ready to rise into your best year yet, join me for my free Resolution to Result event, where we can do this process together. Visit plansimple.com/resolutiontoresult to sign up.

Let’s reflect, learn, and rise together!

MVP: The Year-End Completion Ritual

Tue, 17 Dec 2024 00:00:00 -0400

"The more we can claim and own our wins, the more we’re able to create even more success. It’s about shifting our mindset and letting ourselves celebrate, even the small ones." — Amy Ahlers

If you’re ready to step into 2025 with a clear mind and an open heart, let me introduce you to one of the most transformative exercises I do every year: The Year-End Completion Ritual.

I discovered this process over 10 years ago from the incredible Amy Ahlers, and it completely changed how I approach the end of the year. Back in 2019, I had the honor of interviewing Amy about this ritual, and I’ve been practicing it ever since—always on the solstice.

Why the solstice? For me, it’s a powerful time to pause, reflect, and create space for what’s next. This ritual shifts my mindset and helps me feel grounded as I ease into the slow, intentional planning for the year ahead—a process that unfolds over the next six weeks.

Here’s a step-by-step guide to try it for yourself.

Step 1: Take Inventory of the Past Year

Start by looking back on the year that’s wrapping up. Use your calendar or journal to jog your memory and make two lists:

Wins, Accomplishments, and Completions: What are you proud of? What did you complete or accomplish? Even surviving a tough season can count as a win.
Losses, Failures, and Incompletions: What didn’t go as planned? What felt heavy or unfinished?

Some things might show up in both lists, and that’s okay. For example, a challenging life transition might feel like both a loss and an accomplishment.

Step 2: Celebrate Your Wins

Now, take those wins and go deeper. Ask yourself:

What strengths or skills did I develop?
Who have I become because of these experiences?

This step is all about honoring your growth. As women, we’re often so quick to skip over our successes. But this is your chance to pause, reflect, and truly celebrate yourself.

Step 3: Process Losses and Failures

This part can feel heavy, but it’s so freeing. Amy introduced me to the Perspective Scale, a tool to process emotions and reframe our mindset.

Here’s how it works:

Rate each loss or failure on a scale from 1 (despair) to 11 (joy).
Focus on moving up the scale one step at a time. If you’re at a 3 (anger), what thought or action could bring you to a 4 (worry)?

The goal isn’t to force positivity—it’s to create authentic shifts in perspective.

Step 4: Identify Your Lessons

Reflect on what this year taught you. Write down 3-5 lessons in a way that feels empowering.

Instead of: “I never trust my gut instinct and it gets me in trouble,” try:

“When I trust my gut instinct, I make better decisions.”

This small shift reframes your lesson as an opportunity for growth rather than self-criticism.

Step 5: Complete the Year

The final step is a simple but powerful ritual to close out the year:

I release… (What are you letting go of?)
I celebrate… (What are you proud of?)
I will remember… (What lessons will guide you into the new year?)

Write it down, read it out loud, and feel the weight of unfinished business lift off your shoulders.

Why This Ritual Matters

Every year, I walk into this process feeling a little overwhelmed and walk out with a sense of clarity, peace, and readiness for what’s next.

This isn’t about rushing to set resolutions or forcing yourself into the “new year, new you” mindset by January 1. It’s about honoring where you’ve been so you can step into the future with intention.

Want the Planning Pages?

If this resonates with you, I’ve got you covered! Email us at support@plasimple.com, if you just want these pages. If you want the whole 2025 planning book that is for sale on Amazon for $12, go grab it and start designing your best year yet!

Let’s make this the year we step into our goals with clarity and ease.

Manifesting with Jen Mazer

Thu, 12 Dec 2024 00:00:00 -0400

“Everything that you want is just outside of your comfort zone.”

–Jen Mazer

We’re all dreaming up our lives … and those dreams can be reality. I’m so excited to have Jen Mazer, the Queen of Manifesting, back in conversation about dreaming and manifesting.

When we believe what we see in our dreams, it’s more of a direct line to it happening. Instead of “trying,” we act from a place of trust and expectation. It’s time to stop pushing away the ideas that come and trusting them.

We need to get out of our comfort zone and get comfortable with being uncomfortable. Everything we need is outside of our comfort zone — and if we step out of that zone, we can get what we want.

We talk about:

Overcoming resistance and trusting yourself so that you can trust the universe to support you
Gratitude practices and paying attention to synchronicities
Making time to focus on your big dream
3 questions to ask: What do I want? How will I feel when I have that thing that I want? How can I feel that way now?
Reflecting on the past year before amplifying the new year
Thinking about what actions would make a ripple effect in your life

ABOUT JEN

Jen Mazer is the “Queen of Manifestation.” She’s always been able to dream up outrageous adventures and actually live them out—from rubbing elbows at a small private cocktail party hosted by Martin Scorsese, to living rent-free in the East Village of Manhattan for 10 years, to paying off over $38,000 of debt in less than a year, having her artwork published in the New York Times, traveling the world, meeting the man of her dreams (a successful rock star), giving birth at home to both of her children on the same day 9 years apart, and starting a green school in Africa.

Jen is a sought-after transformational speaker and coach. She teaches people how to manifest their biggest dreams while making an impact on the world. She is known for her signature Manifestation Masters Program and Private Success Coaching.

She's the author of Manifesting Made Easy (Simon & Schuster) and Co-Founder of the board game Sparked.

Learn more at www.queenofmanifestation.com.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

DO SOMETHING YOU LOVE. List 5 things you love. Then do one of those things. It doesn’t have to be related to your big dream. You don’t have to spend a whole day doing the thing. Just doing something you love can shift your vibration.
GET AT THE FEELING. Manifesting comes from a feeling place. Ask yourself these 3 questions: What do I want? How will I feel when I have that thing that I want? How can I feel that way now? Do something that will help you feel that way now.
FIND GRATITUDE AND SYNCHRONICITIES. Write down your gratitudes. Be proud of how you showed up. Write down any synchronicities that showed up for you too. Taking time to notice them and write them down helps you see and open to more.

We Can Make Friends in Any Stage of Life with Adam Dorsay

Thu, 05 Dec 2024 00:00:00 -0400

“We can make friends in any stage of life — and good friends.”

–Adam Dorsay

Do you crave more connection? Wondering who your people are at this stage of life? I’ve been exploring that myself and it keeps coming up in FLOW365, so today I’m diving into a conversation about connection with psychologist and coach Adam Dorsey.

It starts with connecting with yourself. Adam suggests asking yourself, “What really brings me alive?” And he shares his FEED filter — Does an activity get you in Flow? Does it Energize you? Does it Educate? Does it add Depth?

We all connect differently and have different schedules for connecting, but even introverts like me need connection.

We talk about:

Four kinds of connection to self, others, the world, and something greater
How we all connect differently
Adam’s driveaway test for connection
Meeting people through shared interest causes or meetups
How dogs help us meet people
Whether our in-person connection has changed since the pandemic
Taking the risk to be vulnerable

ABOUT ADAM

Dr. Adam Dorsay is a licensed psychologist and executive coach in Silicon Valley where he serves high-achieving adults (including professionals, executives, entrepreneurs, and professional athletes). Adam is the host of SuperPsyched, an award-winning podcast with over 200 episodes available on all platforms. He has given two highly regarded TEDx Talks: one about men and their emotions and the other about friendship in adulthood and his book on the topic of the four ways people connect is available on October 1, 2024.

Beyond his private practice, Adam is a resiliency expert who co-created an international program for Facebook’s Online Safety employees for several years. He now serves as the resiliency consultant to DigitalOcean and has frequent requests from the media for interviews. He has provided keynotes and trainings to multiple corporations and organizations, including Microsoft, Linkedin, and the California Psychological Association.

He is happily married, the father of young boys, and he has a hypoallergenic 33-pound Australian Labradoodle therapy dog named Raffi, who lives at his home and works at his office.

LINKS

Website: https://dradamdorsay.com/
Book: Super Psyched
Instagram: https://www.instagram.com/dradamdorsay/
LinkedIn: https://www.linkedin.com/in/adam-dorsay-psy-d-a582a2/
Facebook: https://www.facebook.com/dradamdorsay

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

CONNECT TO SELF. Before you work on connecting with others, deepen your connection to yourself. Start by asking: “What really brings me alive?” Not sure? As you go through your day, check your activities with the FEED filter: Does it get you in Flow? Does it Energize you? Does it Educate? Does it add Depth?
TRY THE DRIVEAWAY TEST. Next time you are with somebody, check your connection with the driveaway test. How do you feel as you leave doing something with someone? Do you feel heard? Do you feel like there was a real, rich exchange? Do you feel discouraged, defeated, deflated? The answer tells you something about your connection with that person.
MAKE A FRIEND DATE. Take a risk and initiate something with somebody you’ve met in a group setting or elsewhere. Ask if they want to get coffee or meet for a walk.

What I Learned from Committing to Yoga Every Day in November

Tue, 03 Dec 2024 00:00:00 -0400

In this episode, I share the unexpected lessons I gained from my commitment to practice yoga every day throughout November. From discovering that I can do hard things to learning the importance of building trust in myself, I dive into how this journey transformed my habits, mindset, and approach to life. Yoga became more than just a physical practice—it touched on hydration, meditation, deep listening, and intuition. Tune in to hear how showing up every day, even when it’s tough, can lead to bigger personal breakthroughs and how you can apply these insights to your own life.

If you’re ready to show up for yourself and create lasting change, this episode is for you!

How Rhythm Can Save a Season with Kelly Lubeck

Thu, 28 Nov 2024 00:00:00 -0400

We’ve been conditioned to believe that if we just hustle harder, push through, and give more, we’ll break through—but life doesn’t always work that way.

In this episode, I’m sharing a taste of FLOW365 and one of our monthly OM sessions. These gatherings are where our incredible teachers, like Kelly Lubeck (today’s guest) and Julie Hannon (coming soon), guide us through grounding practices to regulate our nervous systems, tap into intuition, and unlock our magic.

It’s transformative work—practices that calm and energize, bring clarity to our vision, and help us get unstuck in the face of challenges. Often, years of resistance can shift in just an hour.

Tune in for inspiration and tools to carry you through the holiday weekend with ease and intention.

Following Through on Our Promises to Ourselves: The Greatest Act of Kindness

Tue, 26 Nov 2024 00:00:00 -0400

In this episode, we dive into the power of follow-through and why it’s one of the kindest things you can do for yourself. I’ll walk you through the simple steps of the FLOW planning process and share stories and examples of how honoring your promises to yourself can lead to greater clarity, confidence, and results. If you’ve ever struggled with sticking to your plans or feel like you’re not making progress, this episode is here to help you shift from overwhelm to action. Let’s explore how following through can transform your life—one small promise at a time.

How flow helps women balance business, life, and wellness

Thu, 21 Nov 2024 00:00:00 -0400

Every woman in FLOW365 has a unique story.

Some are building businesses, others are caregiving for elders. Some are raising littles, while others are launching young adults into the world.

But one thing they all have in common? They’re committed to prioritizing their wellness and well-being while creating lives of meaning.

In our latest podcast episode, I sat down with four incredible FLOW365ers—Kelly, Eve, Susan, and Kiyomi—to share their journeys, what they’re balancing, and how they’ve transformed through FLOW365.

Here’s a glimpse of their stories:

Kelly moved across the country while launching her first group program, majorly decluttering her life, and navigating the joys and challenges of single motherhood with a tween.
Eve shifted from chaos to calm, transitioning from teaching to launching her own book and course, supported by FLOW’s planning and accountability system.
Susan left corporate life to build her own business, embracing a more feminine, aligned approach to planning while rediscovering her creativity.
Kiyomi is rebalancing her life after a decade of caregiving and stepping fully into her identity as an artist, creating works that bring peace and beauty to the world.

Each of these women shows what’s possible when you have the tools, structure, and community to follow through on what matters most.

If you’re curious about how FLOW365 could help you balance business, life, and wellness, this conversation is a must-listen.

The Art of Vision and Follow-Through: Tools for Creating Your Best 2025

Tue, 19 Nov 2024 00:00:00 -0400

In this episode, Mia Moran dives into the two essential components of creating a life you love: envisioning your future and mastering follow-through. Learn how consistent dreaming helps pull you forward, even through challenging times, and why small, intentional steps are the secret to making progress without overwhelm.

Mia shares her personal strategies, from setting alarms with purpose to breaking down goals into manageable steps, and explains how planning, accountability, and centering practices can help you achieve meaningful follow-through. Whether it’s a big dream like writing a book or a self-care goal like daily yoga, Mia’s insights will inspire you to simplify the process and reconnect with what matters most.

This episode is packed with actionable tips to help you center, envision, and take steps toward the life you want—one plan and one moment at a time. It also has a not to miss invitation at the end.

How 3 Simple Weekly Practices Can Transform Your Life

Thu, 14 Nov 2024 00:00:00 -0400

In this episode of the Plan Simple Podcast, Mia dives into her three favorite weekly practices that have completely transformed how she shows up in her life and work. These aren’t just routines—they're powerful tools she uses with her FLOW365 community to create clarity, focus, and real progress. Learn why Mia swears by Friday planning sessions, the power of setting your top 3 priorities each Monday, and the magic of focused, distraction-free “get it done” sessions throughout the week. Plus, discover how you can try these methods during her upcoming "Flow Week" and the annual "Make December Matter" event. Whether you’re looking to bring more ease into your busy schedule or simply want to end the year on a high note, this episode offers practical insights you can start using today.

Make December Matter

Tue, 12 Nov 2024 00:00:00 -0400

“We're practicing the muscle of really having our lives reflect what we're wanting.”

— Mia

Y’all we’re doing something fun here today! My friend Dolores Hirshmann is interviewing me on the podcast about Make December Matter.

Dolores knows Make December Matter as a participant and presenter. Together we’ll show you what this event happening on November 15 is all about and why it is so beloved!

Make December Matter isn’t about how to pack everything into your calendar. It’s about being intentional. We’ve planned it for the Full Moon to tap into some of that “let go” energy, and we’ll show you how to start with a clean slate

We talk about:

How to access Make December Matter if you can’t make it that day (and why to make it that day!)
Paying attention to all parts of your life — not just letting everything go because it is the holidays
Holding boundaries
How the event has changed — and how our Decembers change
Setting you up to retreat at home and use this framework throughout the rest of the year
Rethinking things of you think you don’t have time

LINKS

DOABLE CHANGES

We’ll have lots of things you can do to make a difference in the last weeks of the year during Make December Matter on November 15.

SIGN UP FOR MAKE DECEMBER MATTER — it’s free. Sign up here: https://plansimple.com
BLOCK OFF NOVEMBER 15 ON YOUR CALENDAR. The event runs 11AM – 3PM ET on November 15. Block off that time (and more) if you can. Can’t clear that time? Block some time on Saturday to go through the process!
START DREAMING. What do you really want the end of the year to feel like? What are you feeling called to do (or not do)? We’ll help you sort this out in the event, but start dreaming and listening to what you are being called toward now.

Tap Your Way Forward with Lauren Fonvielle

Thu, 07 Nov 2024 00:00:00 -0400

“Tapping is helping you find freedom from your emotions… You need to feel it to heal it… You have to feel it and move through it. then that can create some beautiful space for new things to happen.” – Lauren Fonvielle

How can tapping on your body help you with limiting beliefs? Or fear? Or anything else? The good news it can work even if you don’t believe in it. Tapping has made a huge difference for me and I’m excited to talk with Lauren Fonvielle, an Integrative Energy Practitioner, who specializes in EFT, about this practice.

EFT is a practice of gently tapping on certain points of the body while simultaneously acknowledging the emotions that you're feeling. It can help with anxiety and stress, reducing physical pain, reducing cravings, and getting to the root of limiting beliefs that might be holding you back.

We talk about:

How tapping helps shift energy and why tapping is good for those emotions we try not to feel
Starting globally if you are overwhelmed and moving into more specifics
The importance of the words you use while tapping feeling true to you
Finding benefits in even a few minutes of tapping and the power of tapping before meditation
Acknowledging the negative or hard stuff when we tap vs. positive affirmations
Assessing the intensity of the emotion at the beginning and end of a session

(NEED TO Get PAGES FROM WORKBOOK)

ABOUT LAUREN

Lauren is an Integrative Energy Practitioner, specializing in EFT/ Tapping to help entrepreneurs reduce stress and increase profits. She guides her clients on a journey of self healing to break through obstacles, physical, mental or emotional, that are keeping them stuck in life and business.

LINKS

Website: https://www.mindshiftwithlauren.com
IG: https://www.instagram.com/laurenic0le/
FB: https://www.facebook.com/LaurenFonvielle
YouTube: https://www.youtube.com/@MindshiftWithLauren
Linked In: https://www.linkedin.com/in/laurenfonvielle/
Masterclass: https://www.mindshiftwithlauren.com/masterclass
5 Day Mindset Reset: https://www.mindshiftwithlauren.com/mindsetreset
Tapping Into Business Success Free Live Tapping Group: https://www.mindshiftwithlauren.com/tap-into-success

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

NOTICE YOUR FEELINGS. Tapping is a way of acknowledging and working through emotions. You can start by simply trying to notice your emotions throughout the day, even if you often try to bury them.
TRY TAPPING. Use Lauren’s free class or videos to get started if you’ve never done it before. You don’t need a lot of time, but see what happens when you come back to this practice day after day.
ADD TAPPING BEFORE MEDITATION. This is a doable change to add on to another practice. If you already have a meditation practice, try adding some tapping to clear your mind a little before you start. If you are new to both meditation and tapping, pick one to start with and get comfortable with it before combining them.

Yesterday, Today, Tomorrow, and December

Wed, 06 Nov 2024 00:00:00 -0400

In this episode, I’m sharing simple ways to reconnect with yourself and your vision—even in the midst of everything happening around us. We’ll talk about why it’s so important to make decisions from the heart and how we can still make meaningful shifts in these last weeks of 2024. I’m also inviting you to our free, live planning experience, Make December Matter, designed to help you wrap up the year with presence, peace, and intention. Let’s pause, take a breath together, and focus on what truly matters right now.

Magic and the Mundane with Cassie Uhl

Thu, 31 Oct 2024 00:00:00 -0400

“Every person's practice and therefore their magic is going to be so, so unique.”

–Cassie Uhl

How do you go deep into your magic and deal with the mundane parts of the world? If you’re trying to figure out how to pay the bills, be there for your kids, and not lose your own magic, this conversation is for you.

Cassie Uhl is a magic and energy work practitioner, a witch, and a seer. She’s also a mom of twins and an entrepreneur. Her sense of balance, or flow, is that she’s learned to surrender to what the current phase calls for.

You can craft your own magic, which will be unique for every one. Not sure you have any? Cassie explains why … and what you can do about it.

We talk about:

Dealing with the mundane and how our magic or spiritual practices can change to fit the situation
Cultural appropriation and disconnect from ancestors
The grief of spiritual and magical displacement
Connecting with the land … wherever you live
The importance of a strong grief practice in moving between worlds
Tending to intuitive severances

ABOUT CASSIE

Cassie Uhl is a magic practitioner, death and energy worker, rites of passage facilitator, artist, and author. She is the author and illustrator of several spiritually-focused books and card decks, including Journey Tarot, Understanding Auras, Craft Your Own Magic, and The Ritual Deck. Her work is trauma-informed and rooted in earth-based spiritual practices from her ancestral roots across Northern Europe and her local environment. She is passionate about helping folks feel spiritually grounded and resourced in all seasons of life–including death. She resides on Indigenous Myaamiaki land in so-called Indiana in the United States with her husband and twin children.

LINKS

cassieuhl.com
Instagram: @cassieuhl

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

RECOGNIZE THE DEMANDS OF THIS SEASON. This doesn’t mean throwing up our hands and saying, I guess I can’t do __ right now. It means looking at what is important right now and what it calls for. It might mean not letting go of something, but letting go of what you think it looks like.
BEGIN TO CONNECT WITH THE LAND. You can do this wherever you are. Start by noticing the land around you. Choose a place, maybe a tree. Spend some time being in and with that space. Put your feet on the earth. Touch, lie on, touch the tree. Open to the energetics of the space.
ACKNOWLEDGE YOUR INTUITIVE SEVERANCE. In time you will want to heal your intuitive severance to open yourself up to your intuition and magic. Start by acknowledging that your intuition was severed at some point, but it’s there.

Making November Count: How to Go All In on Your Goals During a Busy Season

Tue, 29 Oct 2024 00:00:00 -0400

In today’s episode, we’re diving into how to end the year on a high note. November is here, bringing all the usual chaos—work deadlines, school events, Thanksgiving, and, this year, an election. But what if you could use this very full, kinda chaotic month to make real progress on that one big goal you’ve been holding onto?

This episode is all about embracing the fullness of November as an opportunity to go all in on something meaningful. Instead of letting the season’s busyness take over, let’s talk about how to stay focused, aligned, and energized as you pursue your most important goals. With the unique timing of both a new month and a New Moon on November 1st, there’s no better moment to set clear intentions and take action.

Build a Habit and Change Your Identity with Ronnie Loaiza

Thu, 24 Oct 2024 11:51:00 -0400

“It has to become a habit, so it's part of your identity — not another thing to do on your already busy schedule.”

–Ronnie Loaiza

40% of your day is made up of habits. What do your habits add up to? The good news is you can morph a bad habit into a good habit, or you can create a new habit. Habit Coach Ronnie Loaiza shows us how habits serve us better than hacks.

When you are creating a habit, work on one thing at a time. Creating a habit is about creating part of your identity. It starts to feel weird if you don’t do something. Ronnie shows us how habits can stick without getting us stuck in rigidity.

And you can create new habits at any stage of life … it’s not too late for you.

We talk about:

Starting with times you felt fulfilled when you are thinking about purpose or what’s next
Living what you love to do
Committing to and declaring your purpose — whatever actually doing it looks like
Starting with the lowest most minimal thing you will stick with
Being set in your ways but not being stuck there
Taking away things that hinder you and adding in things that support you in new habits

ABOUT RONNIE

RonnieLo Habit Coach, also known as Ronnie Loaiza (Low-eye-zuh), helps you create easy, doable habits that drive you to your goals without unsustainable hacks or exhausting willpower. Both Ronnie’s coaching and life experience show that hacks and quick fixes are temporary and lead to burnout. Instead, she focuses on natural, innate habits that work without fatigue. Translating cutting-edge behavioral science into tailored actions, Ronnie guides you in creating tiny habits and transforming your ‘Habitual Way of Thinking. This process reprograms you through small actions that evolve into positive habits, that you align with your values and link to your identity. A Certified Habit Coach, Master Certified Professional Life Coach, and Certified Personal Trainer, Ronnie offers pragmatic, science-based guidance with support, and celebrative accountability! Beyond coaching, Ronnie enjoys dancing, movies, strength- training, traveling, and cuddling with her hubby, cats, pillows and just about anyone!

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

SET YOUR MINIMUM. Set the very minimum you will do. One glass of water. Five minutes of exercise. One line in your journal. Starting with a minimum makes it easier to do the thing while you are getting used to it. Then even when the habit is created, when something happens to take you out of it, you can keep the muscle strong by doing the minimum.
CREATE A SUCCESS ZONE. When you are trying to set a new habit, take away things that will get in your way and add in things that will support you. If you are trying to drink more water, you might get rid of juice or soda and add in something to keep water cold. If you are trying to have less distractions in bed, you might take the TV out of your room or charge your phone in another space and add a white noise machine or blackout curtain.
CELEBRATE. We don’t celebrate enough. Announce that you are doing the thing and then that you’ve done it. It helps your brain notice and that helps build the habit.

How to Feel Your Best Every Week: The Week at a Glance Tool

Tue, 22 Oct 2024 00:00:00 -0400

In this episode of the Plan Simple Podcast, I’m sharing one of my favorite planning tools—the 'Week at a Glance.' It’s all about getting clear on how you want to feel, setting a vision for the week, and organizing your tasks to align with your emotional and personal goals. I’ll walk you through how I use this simple but powerful tool to stay focused and connected, and why it’s been a game-changer for my productivity and well-being. Tune in to learn how to plan your week with more intention and feel your best, no matter what’s on your plate.

Big Answers with Jennifer Urezzio

Thu, 17 Oct 2024 00:00:00 -0400

“When you ask big questions, the universe provides big answers.” –Jennifer Urezzio

Spirituality and wellness aren’t extras — but as women they often become that way. What happens when we give them a place at the table? We do that here at PlanSimple, and I’m so excited to talk with Jennifer Urezzio, about weaving spirituality into business.

I’m really comfortable with the word soul. It’s one I use a lot, but not everyone does. Here’s how Jennifer is using it this episode: the soul is everything that this energetic being has ever experienced. When we slow down and listen, we can understand how we are meant to be here and connect more deeply.

When you are more conscious about what you are doing, little things become blips to get over, not huge earth-shattering issues.

We talk about:

Healing money issues
Getting permission to share how you can help and why it’s hard to manifest when you aren’t grounded.
Activating your central energy channel (with a practice you can do before you do that task at hand)
The value of connecting people
Clearing your energy of other people’s stuff
Not being afraid to ask for what you really want

ABOUT JENNIFER

Jennifer Urezzio is the founder of Soul Language – a paradigm that puts tangibility to Soul so a conscious connection can be established to enable crystal clear decisions for success. Jennifer is also a master intuitive and the author of two best-selling books. Currently, she has trained over 20 practitioners worldwide in Soul Language. At this time there are over 5,000 individuals all over the world connecting to their Soul Languages.

Jennifer has worked with and supported hundreds of successful, highly creative individuals with resolving blocks in their creative process so that new opportunities can be received and created.

Her clients consistently relate how Jennifer provides an environment where they feel safe to open up and be vulnerable. She helps them regain their strength and express their big purpose and mission. Jennifer has even been described as “liquid nitrogen” because she has the ability to see the core of possibilities within each individual’s energy field. She is a master at asking the soul-searching questions that allow individuals to understand and perceive new pathways of success and greatness in their lives.

In just one session clients report that new possibilities open up for them which allows them to express their creativity, stardom, and greatness in whole new ways to the world.

LINKS

www.soullanguage.us
Business Consciousness quiz
LinkedIn: https://www.linkedin.com/in/jenniferurezzio/
Facebook: https://www.facebook.com/jenniferurezzio
Facebook: https://www.facebook.com/SoulLanguage/
X: https://x.com/SoulLanguage
You tube: http://www.youtube.com/c/JenniferUrezzio

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

CHANGE YOUR ENERGY AROUND MONEY. Next time a money issue comes up, ask these questions: What am I feeling? What's going on in my head? Then reground yourself. Put something different into the energy field around your money.
OPEN YOUR ENERGETIC CHANNEL. Ground your feet on the floor and close your eyes. Try these words (you can record them and repeat them or read them instead of closing your eyes until you know them). “Divine intelligence, fill my body with the feeling and knowing that I'm being loved, supported, and provided for in ways that are seen and unseen.” Pause and notice what you feel in your body.
PRACTICE SAYING WHAT YOU REALLY WANT. Pause to get really clear about what you really want. Let yourself know and own whatever that is, even if it is scary or seems impossible. Write down what you really want. Say it aloud.

Evolving Through Reflection: The Power of Review

Tue, 15 Oct 2024 00:00:00 -0400

In this episode of the Plan Simple Podcast, I’m diving into the importance of reviewing our past experiences as a way to evolve and grow. I’ll share how taking the time to reflect on what went well—and what didn’t—helps us connect past insights to future actions. We’ll talk about the emotional benefits of reviewing, how it can shift your perspective, and how it leads to better planning. I’ll also walk you through practical ways to make reviewing a regular part of your life, from daily check-ins to seasonal reflections, so you can make meaningful changes and align with your future self.

Reinvention is Remembering with Donna Cravotta

Thu, 10 Oct 2024 00:00:00 -0400

“It's not a reinvention because we're not changing who we are. We are who we are at that point… we're remembering the parts that we literally gave away so we could take care of somebody else.”

–Donna Cravotta

We’re not reinventing ourselves. We’re finding the best parts of ourselves and turning it into something new. I’m so excited about this conversation with Donna Cravotta, who helps women over 50 become more visible.

Donna says that if we take the time to look, we've got possibilities, opportunities, that always surround us. Too often we’re too busy to see them. Often it’s a health crisis that makes us stop and look around. Sometimes it's another life shift.

We often hear about young people doing interesting things, but women over 50 are doing amazing things. If you are ready to step into your next thing — and be visible about it, this conversation is for you!

We talk about:

How social media, PR, and SEO work together to help you get visible
Getting really intentional about who you are talking to and how to capture their attention
Focusing on the things that don’t change—listening, building relationships and trust
Understand how many clients you need and choose your actions from there
Women over 50 doing amazing things
Finding the best parts of you and building something new with them

ABOUT DONNA

Donna Cravotta is the CEO and Founder of Cravotta Media Group and the creator of BeVisible.club mastermind, and The Real 50 over 50: The Wisdom Revolution, a visibility project featuring 100+ women over the age of 50 who are quietly, or not so quietly, making a difference.

After 40 years of work, she redesigned her business to help authors, speakers, and small business owners combine all of the parts of their stories and mix tried-and-true strategies with new technology to be visible and connect with their perfect audiences.

LINKS

Cravotta Media Group: https://cravottamediagroup.com
The Real 50 over 50: https://thereal50over50.com
BeVisible.club: https://bevisible.club
LinkedIn: https://www.linkedin.com/in/donnacravotta/
Facebook: https://www.facebook.com/cravottamediagroup
Instagram: https://www.instagram.com/donnacravotta/
YouTube: https://www.youtube.com/channel/UCYw6y71QgZXqGifZs4MSOeA

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

CONNECT INTENTIONALLY. On LinkedIn or Instagram or wherever you are, find one person to connect with intentionally. Comment on what they post. Build a connection. Repeat.
EDIT YOUR LIFE. Look at everything you’ve done so far. What are the best parts? Take some time to edit your life to find the strengths, values, accomplishments — the things that stick with you — that you want to bring forward and use as the foundation for the next thing you do.
POST WHEN YOU HAVE SOMETHING TO SAY. There are ways to use social media to connect that don’t have a lot to do with what you post or the frequency with which you post. Try posting only when you have something you really want to say.

Aligned Action: How to Take Purposeful Steps Toward Your Biggest Goals

Tue, 08 Oct 2024 00:00:00 -0400

Ready to stop spinning your wheels and start making real progress? In this episode, we’re diving into aligned action—taking intentional steps that move you closer to the life and business you’ve been dreaming about. I’m breaking down how to get clear on what you really want, how to create a plan that feels right, and how to take consistent action without the overwhelm. You’ll learn how to recognize when your actions are aligned (and when they’re not), plus I’m sharing my personal strategies for staying focused and in flow. If you’re ready to turn your desires into doable steps, this episode is for you. Let’s get started!

Consistency is Different than Frequency with Lisa Mullis

Thu, 03 Oct 2024 00:00:00 -0400

“Your level of consistency is important — and different than frequency.”

–Lisa Mullis

You have an amazing solution for people … but you can’t seem to convert. You have a million ideas, but they don’t end up on the page or screen. What’s getting in your way? In FLOW365 when we talk about our three most important things, creating content comes up for at least half the people every single week. I bet some of you struggle with this too.

I’m really excited to talk with Lisa Mullis, marketing and messaging specialist about making our content easier to create and more effective.

We talk about what we actually mean when we talk about content and how much we actually need. Two helpful takeaways: consistency is more important than frequency, and you can and should reuse your content!

We also talk about:

How a 10-minute writing practice can get you unstuck and bring more ease to weekly content
Why we start talking about solutions too soon and the CAASE framework
How much content you need to produce and the difference between consistency and frequency
Reusing your content
Why we need to repeat ourselves and think about each piece of content standing alone
Thinking about social media platforms as tools you use, similar to productivity tools, and picking the one that works best for you.

ABOUT LISA

Lisa Mullis is the founder of Paraphrase Communications. She combines 23+ years of messaging, marketing, and small business acumen with a team of tech specialists to help coaches, consultants, and creatives build their businesses.

Lisa is driven by a belief that small business has the power to positively shape our economies and communities and a desire to help entrepreneurs and organizations doing good in this world expand their ability to make a difference.

Whenever she can get out from behind the screen and jump into RL, she’s usually off adventuring with her family on foot, mountain bike, or boat somewhere near or far to where she’s based in the U.S. Pacific Northwest.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

WRITE DAILY FOR 10 MINUTES. Do 10 minutes of ramble or freeform writing every day. Pick a time to do it, set a timer and just keep putting words on the page. This practice can help unstopper what gets stuck in your brain.
TALK ABOUT WHERE YOUR CLIENT IS. Practice talking or writing about the challenge your client or customer is experiencing. Then identify attempts they have made to fix this issue. Consider an analogy for the issue. This will help you build a bridge to your solution for potential clients or customers.
FOCUS ON CONSISTENCY. What if instead of focusing on being all the places and posting/emailing frequently, you focused on consistency? Pick a manageable frequency. Commit to sharing your content (whatever format you chose) when you say you will. Tell somebody you are going to do it. Schedule time to ramble write, polish the writing (don’t stuck on perfect), and post/send it.

Unlocking the Power of Desire for Goal Setting

Tue, 01 Oct 2024 00:00:00 -0400

In this episode, Mia explores how tapping into your deepest desires can simplify goal setting and help you create a life that feels aligned. Discover the difference between want and desire, and how connecting with your future self can reveal what truly matters. Ready to transform how you approach your goals? Press play to learn more.

Create Your 90 Day Plan

Thu, 26 Sep 2024 00:00:00 -0400

In this episode of the Plan Simple Podcast, I’m diving into why creating a 90-day seasonal plan is a game-changer for balancing all the pieces of your life—work, wellness, family, and more. I’ll walk you through the exact process, starting with centering yourself, getting clear on your vision, and defining what success really looks like (beyond just checking boxes). We’ll also talk about identifying those sneaky obstacles that can trip you up and how to take actions that truly align with what you want.

And, of course, I’ll share how FLOW365 can help you follow through with ease—because life isn’t meant to be about the hustle, but about living fully and on purpose.

Finding Flow in Business with 4 Business Owners

Tue, 24 Sep 2024 00:00:00 -0400

Ever feel like the different parts of your life are siloed?

It wasn't until I really integrated all the parts of my life that I really understood that I needed to think about all the parts of my life if I really wanted to get stuff done.

That’s why I created FLOW365 — to bring together all the parts in a supportive circle, because I also learned we aren’t meant to do any of this alone.

I’m so excited to have four FLOW365 members here to talk about the impact of FLOW on their business and the rest of their lives.

Here are some of the things they had to say:

“FLOW is not just about business, but it is a core piece of my building a business.”

—Jennifer Zwiebel

I moved through my life differently because of FLOW. Coming into FLOW actually set me up to move through life with so much more ease and grace and focus and joy — as a human and a spouse, partner, a friend, as a community member, and specifically as a business owner.

—Roxanne Lowery

FLOW creates a sacred container that really allows me to flourish in all the ways.

—Kelley Grimes

Coming into Flow, I was like, my goodness, every person I meet, there's like this connection, a soul level connection that I learned something from every single person. And it's just very magical. It's such a magical place.

—Heather Hester

ABOUT JENNIFER, ROXANNE, KELLEY, AND HEATHER

Our guests today are all FLOW365ers. You can find more about each of them and connect with what they do here:

Jennifer Zweibel, Founder of Vision Craft Coaching, works with highly intuitive entrepreneurs to help them get very clear on what they actually want and build out strategies that make sense for their lives and then create an incredible space of collaboration and digging into what they authentically are here to create and bringing that to life.

https://www.visioncraftcoaching.com/

Roxanne Lowery, founder of Infinite Flow, is a therapeutic sound practitioner based in Atlanta. Roxanne uses sound and other modalities to to help people who are ready for transformation change and deepen in their life and on their spiritual path.

https://www.infiniteflow.one/

Kelley Grimes, founder of Cultivating Peace and Joy, is an empowering counselor and workshop facilitator and the author of The Art of Self -Nurturing, A Field Guide to Living with More Peace, Joy and Meaning.

https://cultivatingpeaceandjoy.com/

Heather Hester, founder of Chrysalis Mama, provides support and education and empowerment to LGBTQ people and their families. Heather is also the founder and host of the podcast, Breathe Parenting Your LGBTQ Teen, as well as the author of the book, Parenting with Pride.

Quarterly Goals vs. Seasonal Goals

Thu, 19 Sep 2024 00:00:00 -0400

“It's hard to succeed as a woman if we leave parts of ourselves out of our vision…. We need inclusive plans to show up to our full life.”

You are not your business.

When we untangle ourselves from our businesses, when we make quarterly business goals that are separate from but aligned with our seasonal goals, we thrive in business and life.

I explain:

The difference between seasonal and quarterly goals
Why you might have more than four seasons and how to define your seasons
How to think about both kinds of goals and the actions you’ll take
Why our actions sometimes don’t look the way we think they will
How you can move forward without hustling
An amazing way to get support in creating and implementing both your seasonal and quarterly goals

LINKS

https://plansimple.com/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

IDENTIFY YOUR SEASONS. Seasons and quarters don’t always align, and often we have multiple seasons of different lengths. For example, the holiday season might feel different from winter. You might have three weeks of back to school transition between summer and fall or maybe you think vacation, back to school, back to business … Identify the season you are in now and what is coming next.
THINK ABOUT QUARTERLY GOALS. I give some questions in the podcast to help you identify your quarterly goals. Take some time to journal on those questions. What’s one goal for the next quarter?
WHAT ARE THE OBSTACLES? Sometimes our actions seem a little out of place with our goals, but in addressing our obstacles they move us forward. For example, maybe before you can do the creative work you need on your book, you need to get more sleep. Or maybe you need to do mindset work on visibility before you can reach your marketing goals. Note the obstacles in the way of your goals. Identify actions you could take to move past them.

What I’m Learning from Back to Business

Tue, 17 Sep 2024 00:00:00 -0400

“Learning gets me excited about something new. And so I'm using that energy to really step into the fall and see how I'm wanting to meet these things that are already on the calendar.”

—Mia Moran

Learning new things doesn’t have to derail plans you already set. Learning can get you refocused and re-energized about what you are doing.

We’ve started Back to Business week, and there are so many ahas happening. It’s not too late to join — and even if you aren’t an entrepreneur, you’ll get a lot out of days 4 and 5.

Each day offers several 5-minute videos that are with so much greatness, and if you are overwhelmed by the idea of listening to 55 talks (which you can do in an hour a day for one week), I wanted to show you how I am weaving them in.

Let’s set up your fall and get you into learning and applying what you learn to the things you already plan to do.

LINKS

https://plansimple.com/backtobusiness

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

CHOOSE YOUR FOCUS. You can’t do all the things at once. What do you really want to focus on this fall? Choose four for business and three for the rest of your life. Then get more specific. If one of your focus areas is marketing, where are you focusing within that? See the Back to Business week workbook 1 for a worksheet on this Doable Change.
SET UP YOUR WEEKLY FLOW. We need to put the things we are going to do into time, and we do that with a weekly plan, but it helps to start with a weekly flow. So when will you work with clients? When will you spend time on the focus areas you chose? Block that out so you can see it visually.
CREATE YOUR MORNING/CLOSING PRACTICES. How we start and end the day matters. A new season is a great time to reset your daily practices. What is the first thing you want to do each day? Think about a practice that will support your throughout the day or set you up with a strong start. What is the first thing you want to do when you start work? And finally, how will you signal to yourself that you are done working and close in a way that sets you up for the next day? Pick ONE of these routines to set up now. Once you are in practice with it, add one of the others.

The Expansion Game with Gosia Gorna

Thu, 12 Sep 2024 00:00:00 -0400

“We come here with a soul blueprint and we know exactly what we came here to deliver, to learn and to give and who to give it to.”

–Gosia Gorna

In 5 minutes, Gosia Gorna taught me the idea of the expansion game and being able to expand yourself to be open to so many more possibilities than I think we often let ourselves be open to. I can’t wait for you to meet her.

The voices that try to protect us are voices of fear, and so often they keep us from expanding and doing what we were meant to do. Those times you procrastinate or don’t send out the email or make the call are your response to that fear. But the biggest fears are actually showing us where to go.

A loving community or coach can help you spread your wings and fly. Ready to expand?

We talk about:

Playing with your fears
Holding both sides of things
What shifts when you approach things as a spiritual quest instead of a series of to dos
Why “what do I need to do?” shouldn’t be the first question you ask yourself in the morning
Breath and the courage to meet yourself
The power of taking the time to just be

ABOUT GOSIA

Gosia Gorna is an award-winning coach, best-selling author, and international speaker. As the creator of the powerful fear release method 'The Expansion Game' and a business intuition trainer, she helps purpose-driven entrepreneurs and luminaries enhance their clarity, confidence, and visibility. With over 20 years of experience, Gosia supports impactful success by focusing on sharpening vision, fostering outstanding decision-making, and integrating business intuition as an essential business tool. Her mission is to turn fears into impactful successes, supporting change-makers in sharing their groundbreaking ideas, writing best-selling books, commanding the stage, and influencing globally. She is dedicated to helping clients achieve extraordinary outcomes in their fields.

LINKS

Website: www.gosiagorna.com
FB: https://www.facebook.com/gosia.gorna.1?locale=en_GB
Youtube: https://www.youtube.com/@GosiaGorna
The Expansion Game book: https://www.gosiagorna.com/the-expansion-game

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

SET THE INTENTION. Set an intention for what you want and see it done. Really see it done. Focus on being with it, being here. See if it shifts the feeling of the to dos.
SET SURRENDER ALARMS. We need reminders to pause. Because these pauses are often 5–10 minutes, they can feel awkward to calendar. Try setting an alarm called Pause or Surrender or Just Be throughout your day. Use a pleasant sound, like a gong or bell. When it goes off, pause and just be for a few minutes.
ASK EXPANSIVE QUESTIONS. To get the most from your intuition or angels, think about the kinds of questions you ask. Instead of asking “Why can’t I make money?” or “What is wrong with me?” start asking expansive questions. You’ll need to pause and get quiet to listen to your intuition to hear the answer, but start by asking good questions.

Efficient Copy with Mimi Zhou

Tue, 10 Sep 2024 00:00:00 -0400

“We all know that when we write copy, we have to talk to the ideal person, but I find it's really easy to introduce bias and start talking about what you want or what you think they want and not what they actually want.”

–Mimi Zhou

Are you talking about the right things? Sometimes our copywriting misses the mark because we talk about what our potential clients or customers need … instead of what they actually want. I’m really excited to talk with conversion copywriter Mimi Zhou about how we really drive action with our writing.

You can be really good at what you do without being really good at talking about it. It can be hard to get out of our own heads and what we know. We need to use the language our clients or customers use. How do we do that?

We talk about:

How to gather the data that drives the writing
How to get a better response on questions on social media
The kinds of numbers you need for the data to be relevant
Selling one thing
Trigger events in marketing
Creating a timeline for that shows the before, the buy, and the steps in between

ABOUT MIMI

As a conversion copywriter, Dr. Mimi Zhou revels in customer research--because when you understand what your audience wants, you don't need to guess what they'll pay you for.

Her copywriting projects are built on a thorough research foundation where she studies info your audience provides through reviews, surveys, interviews, and more. Her ability to parse data into numerical information and read between the lines to hear what customers say beneath the surface helps her understand what customers want even when they don't tell you directly.

A fun fact about Mimi: Her path to becoming a professional researcher began at UC Berkeley and culminated in her PhD at New York University. Later, her belief that knowledge is power led her to seek copywriting training from the original conversion copywriter, Joanna Wiebe (founder, Copyhackers). So Mimi literally got a professional research degree and then studied copywriting with the original conversion copywriter herself!

LINKS

Mimi is also one of the amazing teachers for Back to Business Week. To learn how to write headlines that hook in your ideal reader (and so much more in over 50 5-minute teachings), get your free ticket to this event that will help you land in the new season: https://plansimple.com/backtobusiness

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

SURVEY YOUR READERS. Create an 8–10 question survey about what they need and where they are. Your goal is to stop guessing about what people want and be able to talk to them about what they want. Have you heard the advice to sell people what they want and give them what they need? To do that you need to hit what they really want, not what you think they need.
ASK A MULTIPLE CHOICE QUESTION. Tired of not getting a response on social media posts? Try asking a simple question with multiple choice. One choice can be “Something else” with a chance to elaborate, but you’ll probably get more responses on the options you give.
CREATE A TRIGGER TO BUY TIMELINE. Ask current or recent clients what they were looking for or what they needed when they found you. Find out where they were when they started and what convinced them to buy. Pay attention to their actual words. Use this information when you write your copy.

Your Message with Tiffany Neuman

Thu, 05 Sep 2024 00:00:00 -0400

“The more dialed in your messages, the more you're going to attract the right people.”

–Tiffany Neuman

You can be multi-passionate AND dialed in. If nicheing hasn’t worked for you or your brand is all over the place, check out this conversation with branding strategist Tiffany Neuman, who helps women find their message and step into their power as thought leaders.

Tiffany says defining your niche can be limiting and lead to a place where you get bored or want to blow up your business. Instead find the golden thread that ties all your offers together.

Getting your messaging dialed in makes it easier to talk about what you do and attract the right people.

We talk about:

Cyclical habits on social media instead of a spray and pray approach
Choosing spaces where you have fun
What it looks like to dial in your message when you are multi-passionate
What people think your brand is … and what it’s really about
Creating a brand operating system
What it really means to be a thought leader

ABOUT TIFFANY

Tiffany Neuman is a visionary branding strategist who helps driven women entrepreneurs make their message a movement. After 15 years in the corporate world, working with brands like Adidas, Stoli Vodka and Burt’s Bees, she left to establish a revolutionary branding business that stays one step ahead of trends. Tiffany now works with clients across the globe to help them 10x their sales and shine even brighter as thought leaders. She is a contributor for Entrepreneur and has been featured in Forbes multiple times as a branding expert.

LINKS

https://yourlegacybrand.com/
https://www.instagram.com/tiffanyneumancreative/
https://www.linkedin.com/in/tiffanyneuman
Make Your Message a Movement — starts September 9

Tiffany is also one of our dynamic teachers for Back to Business Week. Want to hear more from her? https://plansimple.com/backtobusiness

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

DECIDE WHERE YOU WANT TO BE. You don’t have to be on all the platforms or show up every day. Decide where you have fun engaging with people on social. Decide how much showing up feels good. That might change by season or depending on what you have going on.
FIND YOUR GOLDEN THREAD. What is the golden thread that ties all the things you do together? Listen to the examples in the podcast to help you think about what that looks like. Start listing all the things you do. Look for what runs through them all. Sometimes it helps to get outside ideas on this. Hearing what other people think you do for them can help you find that thread.
EXPLORE THOUGHT LEADERSHIP. How do you feel about being a thought leader? A lot of women assume it’s not them. What’s in your way? Do you need mindset work on visibility or playing small or imposter syndrome? Try making a list of your accomplishments and areas of expertise (or if you have trouble claiming expertise what you are known for or talk about the most). This can be another exercise where it helps to work with a coach or partner who can help you see yourself. Pick one of those steps and schedule it.

You are the Value with Jude Charles

Wed, 04 Sep 2024 00:00:00 -0400

“You are the value, not the tips and tricks, not the service, the product, you are the value.”

–Jude Charles

It’s not enough to share the lesson. You need to share the journey … and that’s where the story comes in. I loved talking with Jude Charles, about using story in our businesses.

When you tell a story — whatever the medium — the story becomes like a movie theater in people’s minds. The story sticks with them and triggers a reaction. They might forget the details of the tip or information you shared, but they will remember the story and make meaning from it.

To have that power, story should be specific. The details give it life. Jude demonstrates the level of detail that engages without overwhelming us.

We talk about:

Noticing which stories are conversation starters
Why we should stop devaluing our own stories
Focusing on what’s there for you right now to get out of your own way
Putting in the reps: Practicing telling the stories, even as an introvert, until you get more comfortable
A 5-minute practice to find your own stories and testing those stories
How to quickly prepare to speak and include stories

ABOUT JUDE

For over 18 years, Jude Charles has been producing documentaries for entrepreneurs. He has produced stories for Google, Steve Harvey, and dozens of visionary CEOs. Jude teaches you how to dig deep to find compelling stories that no one else knows, and then leverage those stories to grow your business. Jude’s mission is to lead and empower entrepreneurs to have relentless, unwavering courage.

LINKS

Jude is also one of our amazing teachers for Back to Business Week. To check out his story and learn about changing the story in your head, get your free ticket to this event that will help you land in the new season: https://plansimple.com/backtobusiness

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

GATHER A STORY. Take 5 minutes at the end of your day to record a story. Think back about what happened. Pick something memorable. Then: Create a title. Tell what happened. Identify the lesson.
DO THE REPS. Practice telling your story. One technique is to record it on your phone and then listen to it to get really familiar with your story and get comfortable with your own delivery.
FIND THE STORY BEHIND THE LESSON. Do you have a tip or practice or other teaching you share often? What’s the story behind it? Can you reverse engineer to find the story that leads to the lesson? Because the story is what makes gives the lesson heart and is most likely to be what sticks with people or even moves them (even if they take a different lesson from it).

Back to Business

Tue, 03 Sep 2024 00:00:00 -0400

Now that kids are back to school, let's get revitalized and refocused on business. It’s hard to end the year strong when you’re struggling with feeling like the year itself is slipping away, not knowing what to prioritize, and juggling a new routine. What if it was as simple as creating a landing pad?

Your Intuition Isn’t Going to Be a Gut Punch with Wendy Sterling

Thu, 29 Aug 2024 00:00:00 -0400

“Intuition lives in the pause, in the quiet … intuition is going to feel calm. It's going to feel like you're in flow.”

–Wendy Sterling

Are you overthinking things? Listening to fear? Let’s change that. Let’s listen to your intuition and get you in flow with this conversation with intuitive business coach Wendy Sterling.

Wendy reminds us that Intuition lives in your body, not your mind. We talk about how to tune into your body and be present with yourself more.

It seems counterintuitive when you are rushing around trying to do all the things, but taking a minute to breathe, center, and check in with yourself and listen to the whisper of your intuition makes a huge difference.

We talk about:

How Mia listened to her intuition and brought more ease to a process
Trusting your intuition and that you’ll come out okay on the other side
Staying open to how you get business and how abundance comes to you
The power in the pause — and why pausing isn’t doing nothing
Recognizing the learning and growth in the obstacles we face and our failures or mistakes
The power of collaboration and connections

ABOUT WENDY

Wendy Paige Sterling is a Transformation Coach who empowers female business owners to disrupt their industries by harnessing the power of their intuitive "I Can" voice to create impactful and fulfilling businesses. Using her proprietary Chrysalis-Effect methodology, she helps clients reconnect with their soul's wisdom, transforming trauma into a source of power and aligning business practices with personal passions and core values. A sought-after speaker and two-time international best-selling author featured on NBC, Good Day LA, and Daily Blast Live, Wendy is known for her no-nonsense coaching style, guiding ambitious disruptors to navigate significant life transitions, embrace challenges, and achieve profound personal and professional transformations. As the host of "The Power In The Pause" podcast and creator of the “I Can” movement, Wendy continues to inspire a global audience to embrace their intuitive capabilities and reconnect with their soul's purpose and mission.

LINKS

https://wendypaigesterling.com/
Wendy is also one of our amazing teachers for Back to Business Week. Want to hear more from her? https://plansimple.com/backtobusiness

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

TAP INTO YOUR BODY. Start paying attention to where you feel things. Where does fear show up in your body? What does it feel like? Where does intuition show up? What does that feel like? Check in with your body when you are reacting to things or making a decision and start to learn where and how you feel things.
PAUSE, BREATHE, LISTEN. There is power in the pause. Try pausing and taking a deep, diaphragmatic breath. Get grounded and settled. Then listen to the wisdom available to you. It will be a whisper. This can take 5 minutes. Try it throughout your day.
RETHINK AN OBSTACLE. One piece of mindset work is looking at obstacles as opportunities. What can you learn from an obstacle, setback, or mistake? How can you change or do something differently? Next time you find yourself asking “Why is this happening?” or telling yourself that you screwed up, pause and ask, “What can I learn here?” or “Where can I go from here?”

When There Are Quite a Few Transitions

Wed, 28 Aug 2024 00:00:00 -0400

In this episode, I’m taking you behind the scenes to show you how I think about change — transitioning from summer to fall, kids heading off to college, my body being in a new phase, and all the changes that happen as an entrepreneur growing a business. If you want to join me to Get Back to Business this September — in other words navigate the transition from your summer rhythm to your Q4 rhythm with me — join us for BACK TO BUSINESS WEEK https://plansimple.com/backtobusiness

If you have a kids who’s off to college or beyond and you’re noticing, it’s hard to concentrate, join me in RELEASE https://plansimple.com/release

Making Recurring Revenue a Reality with Melissa Lanz

Tue, 27 Aug 2024 00:00:00 -0400

“There's just nothing better than being able to say that you have some recurring revenue happening in the background of your life.”

–Melissa Lanz

Dream of having a business you can take time off from and still make money? I’m talking about recurring revenue with Melissa Lanz, founder of Fresh 20 and expert in subscription services and memberships.

Melissa’s subscription business has allowed her to buy a home, set up a pension fund, put her kids through private school, travel the world with her family and care for sick parents. She advocates for starting subscription and membership programs rather than high ticket businesses.

A goal of a 6-figure business won’t drive you forward. Your business can be huge, but you need to start with a real why, a real reason you want to make the money.

We talk about:

Starting with limited resources and a personal list of 400
Amplifying your own message
Being really clear about what you want to do with the money you make
Launch mindset and learning from your members/subscribers
Interesting ideas for subscriptions
The magic of automating your processes

ABOUT MELISSA

Melissa Lanz is a former internet marketing executive who quit her day job to promote good eating habits in the midst of a national health crisis. As founder of The Fresh 20, Melissa strives to bring fresh food back to the household table and reduce the amount of processed ingredients being used. During the fall of 2009, Melissa dedicated her efforts to creating this tool for busy families and singles stuck in a takeout rut. To further her goal to be a part of The Food Revolution, she wrote The Fresh 20 Cookbook (Harper Collins 2013) and also promotes education in nutrition and healthy cooking through speaking, locally in Southern California and throughout the country.

LINKS

The Fresh 20

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

DEFINE YOUR WHY. What do you want from your business? Do you want to buy a house? Travel? Retire a spouse? Send your kids to college without loans? Be really clear about what you want instead of an amount you target. If you are just getting started your initial why might be smaller — like keeping your babysitter.
TALK ABOUT WHAT YOU DO. You need to amplify your own message. What your most excited about right now about what you are doing? Why are you so passionate? Practice talking about it. If you aren’t talking at all, set a goal to talk to five people this week. Once you are warmed up, bring it up everywhere.
AUTOMATE ONE PROCESS. Automation is essential for passive income and to buy yourself some time away from your business. To automate a process, start by documenting it. When you see the steps and who does what, you can see where you can delegate or outsource more (and have the information somebody else needs to do the job). You can also see where you can use technology to set ahead or automate.

Friendship with Sara Barry

Thu, 22 Aug 2024 00:00:00 -0400

“I keep hearing you can't make friends as an adult, and I push back on that because I have. Every time that comes up, I think about who I have in my life, how I met them, and how we expanded things.”

–Sara Barry

You can’t make friends as an adult … or can you? Friendship comes up every season as a goal for people in FLOW365. The issue amped up during the pandemic, but continues to be a challenge. I’m excited to talk with Sara Barry about making and maintaining friendships.

Let’s be real. It IS hard to make friends or even keep up with the friends we have at this stage of life. It takes time and intention.

We look at questions like: How do we make friends when we move to the suburbs or country? How do we maintain friendships when we are busy with business and kids? How do you move beyond seeing somebody at yoga class or meeting them in a mastermind to connecting beyond that?

We talk about:

Shifts in friendship over time and as your life changes
Intentionally making time for friendship and ways to connect
Being the one who always initiates and not taking no personally
Getting clear on what you want from friendship — do you need a 2 am friend, a friend you talk to daily, somebody to talk about work with, somebody to go places with …
Creating ways of connecting that sustain themselves — accountability check ins, weekly walk, annual traditions
Reaching out to friends you’ve been out of touch with

ABOUT SARA

Sara Barry is a content advisor and copywriter for coaches and other heart-centered entrepreneurs. As a content advisor, she helps clients decide which content to create, say what they really want to say, and make the most of the content they create. As a copywriter, she helps people build connection through content, streamline processes, and turn short content into books. Clients call listening her superpower and regularly end calls saying they feel so much calmer with clarity and a plan to get their content done.

LINKS

Sarabarry.com
https://substack.com/@sarabarrywrites
https://www.linkedin.com/in/sarabarry/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

ASSESS YOUR FRIENDSHIPS. Make a list of friends you have. How did you meet them? How do they fit into your life right now? What are you missing in your friendships? Do you need 2am friends? Do you miss having people you talk to or hang out with every day? Use this assessment to think about what you really want from friendships and what you already know about making friends.
PLAN TO CONNECT. Make a list of people you want to connect with in the next month. Include people you see regularly and people you haven’t talked to in a while. Schedule time to reach out — write a letter, send a text, schedule a call, walk, coffee date, or other outing. Make time in your schedule to actually do the thing with your friend.
EXTEND A NEW FRIENDSHIP. Sometimes we meet people in one context and don’t know how to go beyond that. Practice taking the next step. Ask that person in your mastermind to be an accountability partner. Suggest coffee or a walk with the person in your yoga class. DM the person in a group that always says things that resonate.

Making Choices with Kim DeYoung

Thu, 15 Aug 2024 00:00:00 -0400

“When you make a choice with your masculine oriented foot, you walk in action and you must do that. But then with your more feminine energy foot, you notice what has begun showing up and unfolding synchronistically.”

–Kim DeYoung

Do you ever look back to see how you got where you are? What a difference one choice can make? What if you could use choice making more intentionally? I’m talking with Kim DeYoung, coach and author of The Book of Choice about making meaningful choices.

When you are making change, it starts with a choice. I always say planning is choosing in advance. You have to act on the choice, but you start with the choice itself. Kim and I differ in language, but follow similar approaches. If you’re not a planner, her words may resonate.

What unfolds when you make the choice and act? What synchronicities can you start to see? What can you learn from the choices you’ve already made? And in case you need to hear this: there's no wrong choice. There's always a lesson.

We talk about:

The magic of acting upon synchronicities, like reaching out to a person because their name came repeatedly in a week
Choosing to explore something as a juice entry point
Choosing against the grain
Mapping choices and a self-Q&A process
Different kinds of choice makers and how that can work for you or get in your way
What happens when the need to choose becomes a bottleneck in our lives

ABOUT KIM

Kim DeYoung is a seasoned choice coach, facilitator, speaker and author of The Book of Choice. With over two decades of experience coaching creative, visionary entrepreneurs, Kim has helped countless individuals make meaningful choices to bring their ideas to fruition. She’s happiest when she’s engaging in interesting conversations about meaningful choices.

LINKS

http://kimdeyoung.com
Guide: 5 Questions to Ask Before Making a Meaningful Choice - http://ChoiceQuestions.com
http://YourChoiceBook.com
https://www.instagram.com/kim__deyoung
https://www.linkedin.com/in/kimdeyoung/
https://www.facebook.com/choicecoachkim

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

CHOOSE TO EXPLORE. I love this reframe. If you know you want to change but aren’t quite sure where you are heading or feel stuck getting started, choose to explore. For example, I choose to explore eating better or I choose to explore where I go next in my work.
MAP A CHOICE. Think about a choice you made at some point in the past. Map where that choice has taken you — opportunities that came about, people you have met, doors that opened.
ACT ON SYNCHRONICITY. You know those times when you keep hearing about a person? Or you are talking about changing your food and a local class comes up that fits right in your schedule? Or when three people from different parts of your life suggest you try something? Act on that. Reach out to the person, take the class, explore the thing people suggest you try — not with expectation, but with curiosity about what will happen.

The Magic of Oracle Cards with Crecia Cipriano

Tue, 13 Aug 2024 00:00:00 -0400

“If you're drawn to pull a card, just do it.”

–Crecia Cipriano

I’m infatuated with oracle cards. They’re such a cool entry to start trusting your intuition more that I’ve woven them throughout the new FLOW Planner. I’m excited to talk with Crecia Cipriano, an intuition-driven decisionmaking coach who uses cards in her coaching practice.

Cards can give guidance, validation of something happening, new perspectives, and new connections. And there are all kinds of cards, so everyone can find a deck (or several) that fit their vibe.

You can do year or quarter ahead spreads. You can do daily pulls. There are so many different ways to use oracle cards to tap into your intuition (and use that for planning). Are oracle cards part of your toolbox?

We talk about:

What exactly a pull and a spread are
Year or quarter ahead spreads, daily card pulls, and pulling a card when you felt drawn to or need guidance
Reminders of claiming statements or affirmations from your pulls
Coming into new relationship with the cards we pull for a year or season
How to interpret cards
Why to use or not use the guidebook information

ABOUT CRECIA

Crecia Cipriano is an intuition-driven decisionmaking coach who helps passion-powered coaches, course creators + other small biz visionaries access all the calm, confidence + clarity they need to make the moves that matter most in their business + claim joy like it’s their job (because it is!)

With her signature card coaching method, Crecia helps you tune in to your own inner wisdom, tune out the noise of what everyone else wants, thinks + believes, turn up the volume on your unique message + magic and sing it out in service of your most positively thriving life + business.

Crecia is trained in Transformative Coaching through The Graduate Institute for Holistic Studies and Wild Soul Movement philosophy + methodology with Elizabeth DiAlto.

Her unique coaching style has been molded by a lifetime of self reflection + deep inner learning, enriched by a personal tarot + oracle card practice of over 30 years, and is grounded in a 17-year career in education + ed leadership and 5+ years in the online business space as an affiliate program strategy + messaging coach, asset creator + guide.

Crecia thinks you are magic in motion, and that it’s time you started acting like it ;)

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

CHOOSE AN ORACLE DECK. There are so many different kinds of oracle cards. They come with quotes or various kinds of artwork. They have different themes and styles. Find a deck that resonates with you. Can’t decide? Choose more than one … they will serve you at different times.
PULL A CARD. Take a minute to get grounded and detach from what else is going on. Shuffle the deck. Pull a card. Look at it. Start with what you see without trying to attach meaning. What does it evoke in you? If you know something about symbolism you can add that in. If you choose you can read the guidebook that comes with the cards.
TRY A SPREAD. You can do a past-present-future spread, a card a month for the next quarter, or a 5-card spread for the coming season with these questions: Where should I focus my energy in this season? What must I clear in order to grow? How can I live in alignment with the energies of this season? What should I explore? What’s waiting for me in the next season?

Journaling Practice with Lynda Monk

Thu, 08 Aug 2024 00:00:00 -0400

“Our journals are a place to really be curious, to actually discover things we don't already know, to ask powerful questions.”

–Lynda Monk

Can journaling help with burnout? Social worker and life coach Lynda Monk found that reflective practices help avoid burnout. Fortunately, she was a lifelong journaler and journaling is a reflective practice.

You don’t have to be a long-time journaler to get benefits. It took me a long time to develop my own practice, and I’m excited to get you some tools to develop yours. It’s not for everybody, but if you’re interested it can be a powerful self-care tool.

Instead of just recording what you did, try making a list of questions about your life or some aspect of your life. Then use each of these questions as a journaling prompt. Think of your journal as a means of exploration and discovery. You can also include affirmations, intentions, gratitude, stream of consciousness writing.

We talk about:

What to write about — questions we have, the things that keep going around and around in our minds
Getting clear on your why of journal because that can shape the form of your practice and your reason can motivate you
Picking a time that feels easy — it might not be first thing in the morning — and recognize how much you can pack into a short time
Letting go of perfectionism in our journal and in our practice
Noticing patterns in what we write and what we can learn from that and using it as a mindfulness practice
How to use ideas if your journal becomes a catch all

ABOUT LYNDA

Lynda Monk, MSW, RSW, CPCC, Director of The International Association of Journal Writing (IAJW.org), an inspiring membership community for journal writers worldwide, is known for her profound insights into the therapeutic and life-changing power of journaling. Through her dynamic speaking engagements and educational sessions, she inspires individuals to harness the power of writing to heal and transform their lives. Lynda is the co-editor and co-author of several books including Affirmations for Self-Love – a guided journal, The Great Book of Journaling; Transformation Journaling for Coaches, Therapists and Clients; Writing Alone Together, and she is the author of Life Source Writing™️. Lynda is Registered Social Worker and Certified Professional Life Coach, with 30+ years’ experience teaching, speaking, and coaching in the areas of burnout prevention, self-care, wellness and writing to heal. She lives with her family on Salt Spring Island, British Columbia, on the West Coast of Canada, where she tries her best to write every day.

LINKS

https://IAJW.org / https://lyndamonk.com
Journaling Gift: https://iajw.org/journalwriting/
Instagram: https://www.instagram.com/iajw__/
Twitter: https://twitter.com/lifewritercoach
LinkedIn: https://www.linkedin.com/in/lyndamonk/
Facebook: https://www.facebook.com/IAJW.org

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

MAKE A LIST OF QUESTIONS. If you get stuck wondering what to write about, write a list of questions you are curious about or things that are on your mind. Then use one of those as a prompt the next time you sit down to journal.
CHOOSE YOUR WHY. What do you hope to get out of journaling? That why may help shape what you write about or when. Use that why as a motivation when you are struggling find the time or follow through. “I’m going to journal now, because …”
SET A TIMER. It’s amazing what you can write in 5–10 minutes. You can do it first thing in the morning or during those awkward gaps of time. Schedule 5–10 minutes or pull out your journal when you see a space like that. Set a timer, write, and when the timer goes off, let yourself be done.

Journaling as a Path to Healing with Parrish Wilson

Tue, 06 Aug 2024 00:00:00 -0400

“If we're gonna be creative, there needs to be space in our life.”

–Parrish Wilson

You don’t have to write or journal every day to have a regular practice, but having a practice can be extremely powerful and even healing. Writing therapist Parrish Wilson agrees with me that an every day isn’t required.

Parrish uses therapeutic writing, which is any writing that supports our mental well being. That could be many things — autobiography, memoir, poetry — but the most common form many of us are aware of is journaling.

How do we use journaling if we don’t do it every day? What does a journaling practice look like? Is there a difference between journaling on your own and journaling with a therapist? We dig into these questions.

We talk about:

Reasons to journal in different moods
Getting to know your own rhythm and flow in creating a practice and allowing writing to happen without being tied to an outcome or plan
Expressive writing as a combination of facts and our thoughts and feelings about them
The heal and release cycle and why you might feel worse, temporarily, after writing
Ways to do more embodied writing
That it’s the writing, not the therapist that does the work in writing therapy

ABOUT PARRISH

As a Writing Therapist, Parrish Wilson brings together over twenty years of experience working and writing in the field of mental health. She holds an Masters in Counselling and Spirituality, and a Graduate Certificate in Creative Writing. Her studies have focused on therapeutic writing as a tool for processing trauma and emotional distress. In her work with individuals and groups, Parrish crafts transformational writing experiences leading to deep personal transformation. Writing therapy takes many forms and Parrish can support you however you are pulled to write: journaling, memoir, poetry, essay or short story. In her non-work life, she’s a mama to two neurodivergent boys and a big fan of restorative yoga, high quality tea and messy (aka loved in) houses.

LINKS

parrishwilson.com
Instagram: @parrishwilson
Facebook: Parrish Wilson Creative
Facebook group: Writing Vibes
LinkedIn: Parrish Wilson

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

FIND YOUR WRITING FLOW. Writing first thing in the morning or writing every day might not be your thing. Experiment with when you feel in flow writing. Try creating a writing block of time each day, but realizing it might look different. Some days might be words on the page, others might be research or brainstorming or reading.
WRITE WITHOUT LOOKING. You’ve probably heard about writing as if no one would read it. Parrish suggests looking away from your screen so that you don’t get caught up in errors or beautiful phrases. Try writing without reading as you go along or looking back at your writing.
GET EXPRESSIVE. Write about what happened and how you felt about it. Remember that it’s normal to feel worse after writing something hard. Notice, though if you continue to spiral around it. Consider working with someone who can help you with therapeutic writing.

Create Your Daily Spiritual Practice with Karen Kenney

Thu, 01 Aug 2024 00:00:00 -0400

“The assignment is alignment. How do you come into that place of alignment for what's true for you?”

–Karen Kenney

Curiosity over check marks — spiritual mentor Karen Kenney talks about how rote activities and putting spirituality on our to do lists doesn’t work.

There’s a difference between a habit and a ritual. Karen talks about the 5 Ds of a daily spiritual practice (DSP): daily, dedication, determination, discipline, and devotion. If you’ve ever had your meditation practice turn into another to do, it’s the devotion piece you want to look at — whatever the actual practice.

There’s no one size fits all when it comes to a spiritual practice. You need to get curious about your purpose and the what and when and how that will work for you — and why.

We talk about:

Creating your DSP and getting curious about what works for you
Bookending your day with love
They why behind spiritual practices first thing in the morning and right before bed
Not using spiritual practices to beat yourself up
Growing into a practice and getting over resistance
The effect on your nervous system

ABOUT KAREN

Karen Kenney is a certified Spiritual Mentor, Writer, Hypnotist, Integrative Change Worker and Coach. She’s known for her dynamic storytelling, her sense of humor, her Boston accent and her no-bullshit approach to Spirituality and transformational work.

She’s been a yoga teacher for 25 years, is a Certified Gateless Writing Instructor, and is also an author, speaker, retreat leader and the host of The Karen Kenney Show podcast.

A curious human being, life-long learner and an entrepreneur for 20+ years, KK brings a down-to-earth perspective to the spiritual principles and practical tools that create powerful shifts in people’s lives, relationships and businesses.

She works with people individually in her 1:1 program THE QUEST - and in her group program THE NEST.

Her approach brings together tools that coach both the conscious and unconscious mind. She combines Brain Science, Subconscious Reprogramming, Integrative Hypnosis, and Spiritual Mentorship to help clients regulate their nervous systems, remove blocks, rewrite stories, rewire beliefs, and reimagine what’s possible!

Karen wants her clients to have their own lived experience with spirituality and to not just “take her word for it”. She encourages them to discover and deepen their own personal connection to Self, Source and Spirit in tangible and actionable ways.

Her “Your Story To Your Glory” process helps people to shift their minds from an old thought system of fear to one of Love - using compassion, empirical evidence and humor, her work is effective, efficient, and wicked fun!

KK’s been a student of A Course in Miracles for 30 years, has been vegan for 20+ years, and believes that a little kindness can make a big difference.

LINKS

https://www.karenkenney.com/
Build Your Spiritual Team freebie: https://www.karenkenney.com/freebie
The Karen Kenney Show Podcast: https://www.karenkenney.com/podcast
Facebook: https://www.facebook.com/karenkenneylive/
Instagram: https://www.instagram.com/karenkenneylive/
YouTube: https://www.youtube.com/@KarenKenney

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

START AND END YOUR DAY WITH LOVE. Start your day with five minutes of your spiritual practice. Try this as you wake up because of the opening that phase of wake/sleep has for us. Take five compassionate minutes to look back on your day before bed.
GET CURIOUS. Instead of putting meditation (or whatever practice) on your to do list day after day, ask yourself what this practice means or does for you. Do you like the effect it has on you? Are you doing it because somebody else told you to? Is there a different practice that would serve you better? For example, if you have trouble sitting still for meditation, would walking mediation serve you? (Note, it doesn’t have to be meditation!)
REMIND YOURSELF THAT YOU ARE LOVE. What happens if you remind yourself that you are love every day? What if you go about removing barriers to that or to believing that?

Moon Deep Dive with Keri-Anne Livingstone

Tue, 30 Jul 2024 00:00:00 -0400

“The more I got into it, the more I saw how the cycles of the moon are this beautiful, loving, unconditional container for us to be human.”

–Keri-Anne Livingstone

Let’s do a moon deep dive, because getting into more natural rhythms is so freeing and fascinating. I’m really excited to talk with Keri-Anne Livingstone, a clarity coach who taps into the cycles of the moon.

We focus on four cycles of the moon: the new, the waxing, the full and the waning. Keri-Anne explains the significance of each and how to make the best use of each phase. We can use each phase something different: anchoring, action, full expression, and assessing and learning.

The moon has you even if your body doesn’t cycle. So you can map your energy to the moon as a guide. And no matter where you are, you belong in whatever phase you’re in within the moon’s beautiful, cyclical, supportive container.

We talk about:

Slowing down and intention setting with the new moon
Feminine stages: maiden, mother, crone, and the often overlooked hag
Finding full expression and connecting during the full moon
Using the elements of earth, air, fire, and water to your benefit during different parts of the cycle
The difference between new moon and dark moon and how to approach each
When you are off cycle with the moon

ABOUT KERI-ANNE

Keri-Anne Livingstone is a certified Clarity Coach and emotional regulation specialist, guiding women through life's biggest challenges to have more peace, power, and presence through private coaching sessions, her online programs and Radical Acceptance Retreats held around the world.

With over a decade of experience and a lifetime of learning, Keri-Anne is known for delivering potent insights and perspective, drawing from her deep understanding of the human experience to help clients connect to their truest selves with clarity and confidence.

Her unique and intuitive approach transcends surface-level solutions, diving deep into root causes to create lasting change. Through her expertise in somatic experiencing, compassionate inquiry, and internal family systems, Keri-Anne provides safe, brave space for fundamental shifts, healing and growth.

Clients who work with Keri-Anne experience transformative outcomes, including a significant increase in confidence and self-awareness, a regulated nervous system, reconciliation of toxic patterns and relationships, healing from trauma, and experiencing a profound sense of trust and peace within themselves.

Her commitment to creating a safe, sovereign, and supportive process to explore and grow, ensures women feel empowered to reclaim their power, rewrite their story, speak their truth and live life on their own terms, unapologetically.

Whether it's anchoring yourself to weather a storm, rewriting your story, or daring to disrupt the status quo, Keri-Anne is here to see and celebrate you every step of the way.

LINKS

www.keriannelivingstone.com
Download Align with your Mojo with the Moon Cheat Sheet
TikTok: https://www.tiktok.com/@keriannelivingstone
Facebook: https://www.facebook.com/daringtosuck
Instagram: www.instagram.com/keri.anne.livingstone/
Podcast: https://www.keriannelivingstone.com/podcast/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

ANCHOR DURING THE NEW MOON. Identify when the next new moon is. Remember this is a time to rest and go inward. What can you cancel or shift to give yourself more rest? Can you get quiet and hear your intuition? If building in more rest for the next new moon feels stressful, try shifting your schedule now for the new moon after that.
PLAN A MONTH AROUND THE MOON CYCLES. Remember that the four moon phases follow these purposes: anchoring, action, full expression, and assessing and learning. Take a look at your plan for the month. What can you shift fo fit that schedule better? For example if your busiest week is the new moon, can you move some things? Can you take more action during the waxing stage? Can you launch or go live during the full moon?
REFLECT AND LEARN. Just as we need rest periods, we need time to notice, reflect on, and examine what we did and learned During the first three weeks of the cycle. During the waning moon, take some time to journal. Ask yourself: What’s changed? How am I different?

Get to Know the Moon with Dr. Aumatma

Fri, 26 Jul 2024 00:00:00 -0400

“If we take away the idea of 24 hours, and instead put in the idea of a 28-day cycle, which is our feminine cycle, time expands.”

–Dr. Aumatma

Stop trying to get it all done in a day! Women are meant to work on a 28-day cycle, not a 24-hour, testosterone cycle. I’m really excited to talk with Dr. Aumatma Simmons about getting to know the moon, our cycles, and how thinking about time from a feminine perspective can change everything.

Dr. Aumatma is a naturopathic endocrinologist focused on fertility. She’s found fertility issues stemming from an imbalance in masculine and feminine energy. Things shift in all areas when women step into their feminine power.

To do that, we shift to a 28-day cycle. If you are menstruating, it’s your feminine cycle. If you aren’t (or if you are in the place where things are unpredictable, like me), you sync to the moon.

We talk about:

Why you may struggle with doing things you want in your life the same way every day
How to use your cycle to get more done
When to focus inward
Wanting to stay on the high energy, but needing the period of rejuvenation in our cycle, and the effects of not filling our cup during our menstrual cycle
What to do if you cycle is determined by medication or is in flux and how to sync to the moon
Women receiving more than giving

ABOUT DR. AUMATMA

Dr. Aumatma is a double board-certified Naturopathic Endocrinologist, in practice for close to 20 years. Dr. Aumatma founded the Holistic Fertility Institute to support badass power couples to create the family of their dreams and to train doctors who want to specialize in fertility. She is the best-selling author of "Fertility Secrets: What Your Doctor Didn't Tell You About Baby-Making.” She is on a mission to help bring healthier babies into the world by creating healthier parents and a healthier planet. To expand that mission, Dr. Aumatma co-founded Madre Fertility, a smart fertility analysis that individualizes people's fertility journey through diet, lifestyle, and supplements, based on key data. Dr. Aumatma has been featured on ABC, FOX, CBS, KTLA, MindBodyGreen, and The Bump as the Holistic Fertility Expert. Reach out to work/ train with Dr Aumatma: IG/TikTok @holisticfertilitydoctor or www.holisticfertilityinstitute.com

LINKS

www.holisticfertilityinstitute.com
Instagram: @holisticfertilitydoctor
Tiktok: @holisticfertilitydoctor
Soulful Summer Activity book — with moon/cycle tracker

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

TRACK YOUR CYCLE OR THE MOON. Start tracking your cycle. If you don’t have a menstrual cycle or it is not predictable, start tracking the moon. Track your energy with your menstrual or moon cycle. (You can find a tracker with ideas for playing detective in the Soulful Summer Activity book linked above.) If you already track, start shifting things to better use your energy.
PRACTICE RECEIVING. Women often give, give, give to the point of burnout, but we need to receive. Practice saying yes when somebody offers to help you or do something for you. Practice asking people to do things for you.
REST AND RECHARGE. Try easing back during menstruation or the new moon. Reschedule things. Skip a workout if you aren’t feeling it or do something lighter. Give in to more rest. See what happens when you rest and restore during this time instead of pushing through.

Your Nervous System with Heidi Fischbach

Tue, 23 Jul 2024 00:00:00 -0400

“We don't have to feel shame about some of those ways that we react.”

–Heidi Fischbach

Stuck at 11 all the time? Overreactive? Think rest is a dirty word? This conversation about our nervous system with nervous system coach Heidi Fischbach is for you. She helps people feel at home in their bodies and go from anxiety and overwhelm and shut down to authentic connection.

This is one of my favorite topics — one I’ve been working on myself for a while now — and I’m excited to help you get started or make a plan to move forward with nervous system work. Our nervous system connects our bodies, minds, and emotions — and impacts our relationships.

One of the things I love about nervous system resetting is that it doesn’t have to take years to undo something. As Heidi says, our bodies are good at being in the now. We can make a body-based shift that changes a lot.

We talk about:

Different states of our nervous system — and what happens when we get stuck in one
Burnout and learning that rest isn’t a dirty word
Defensiveness as a sign we don’t feel safe and why we need an embodied sense of safety
What happens when you can’t trust your body
Not making change, but making change possible
Shifting from “what’s wrong with me” to friendly awareness

Bonus: Nervous System Exercise with Kelly Lubeck

We do regular nervous system regulation in FLOW365, and we’ve include an exercise with our teacher Kelly Lubeck.

ABOUT HEIDI

Heidi Fischbach is a nervous system coach and an award-winning (featured) speaker who has facilitated body-based transformation and healing for tens of hundreds of clients and students.

Heidi has developed a unique science-backed and body-based program to help her clients reset stress- and trauma-based patterns of coping so that they can feel safe and at home in their bodies and meaningfully connected to themselves and what matters to them.

Heidi brings decades of therapeutic massage and Focusing experience, which she combines with a Polyvagal Theory-informed understanding of the nervous system. As a result of Heidi’s Nervous System Reset Program, women are able to lay down new neural pathways which allow them to transform anxiety into calm and meaningful connection.

ABOUT KELLY

Kelly Lubeck, MPH, is passionate about changing the world for the better, through individual and community-level healing programs that inspire wellness, health and soul- centered, embodied leadership. Kelly guides changemakers and leaders to heal their individual nervous systems and release self- defeating patterns of self-sacrifice and overgiving in their work and relationships that lead to burnout, anxiety and illness. Kelly is currently a teacher in FLOW365.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

RECOGNIZE WHEN YOU FEEL UNSAFE. Even when we can rationalize that we are safe, we don’t always feel safe. There are exercises you can do to help you feel more safe. For your first step, practice noticing when you feel unsafe. Some hints may be defensiveness, tension in different parts of your body, being overly calm, tamping down things you want to say.
PRACTICE FRIENDLY AWARENESS. The next time you find yourself asking “What’s wrong with me?” practice friendly awareness. Notice what’s happening around you. Notice what’s happening in your body. Maybe ask yourself, “What’s wrong, honey?”
RESET YOUR NERVOUS SYSTEM. There are many ways to reset or regulate our nervous system. We do this work regularly in FLOW365, because it’s so important for health and also improves our productivity. Try the exercise Kelly shares. This isn’t a one and done practice. Schedule time to do it throughout the week.

Art Journaling with Minette Riordan

Thu, 18 Jul 2024 00:00:00 -0400

“Remembering the childlike joy and wonder of connecting to color on the page is a great first step for anyone, even if you've never tried art journaling.”

–Minette Riordan

Journaler or not a journaler? Whichever camp you fall into, check out art journaling. It might be the kind of journaling you’re into. It might be the door to your purpose or new insights

I’m talking to creative mentor and artist Dr. Minette Riordan as part of our Summer Soul Series. We're looking at different tools to help us be more fulfilled humans at a stage when we're looking for a lot of meaning. Art journaling has potential to open our understanding — and we deserve to have fun!

We start with this definition of art journaling (there are others): a creative practice and process of self discovery and meeting yourself on the page such that the page becomes a mirror that reflects your inner beauty back at you. It’s not just for people who think of themselves as artists; it’s for everybody.

We talk about:

Getting past our creative scars and reconnecting with our younger creative self — and the sensory details of crayons and other tools
Using art journaling to bring curiosity, wonder, and play into questions like who am I? and why are we here?
The power of a page of spirals and making meaningful pages without worrying about them being pretty
Don’t get too precious with supplies or too attached to your journal
Befriending (or even drawing) your inner critic
What we can learn about ourselves through this process

ABOUT MINETTE

Award-Winning Entrepreneur and Best-Selling Author, Dr. Minette Riordan is a creative mentor and artist with close to 20 years experience guiding others to live their best lives. She loves supporting midlife women to reclaim their creative brilliance and design a meaningful and purposeful vision for their lives. Her mission is to empower women to share their creative light with the world. She believes that when we are all working in our creative genius, we can solve all the world’s problems. She is an artist, author of 3 books and creative spirit who is a wee bit obsessed with coffee and dragons.

LINKS

www.minetteriordan.com
https://www.minetteriordan.com/quiz
Instagram: https://www.instagram.com/drminetteriordan/
Youtube: https://www.youtube.com/@drminetteriordan
The Power of Habit
Your Brain on Art

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens. And action can be fun!

Here are Three Doable Changes from this conversation:

GET SUPPLIES. You don’t need fancy art supplies to start. Go on a scavenger hunt in your house. Gather art supplies left from your kids or grandkids or a past hobby. Gather old magazines, scissors, and glue sticks for collage. Or go to the children’s section of the store and get a cheap drawing pad, some crayons and markers.
MAKE A 15-MINUTE ART JOURNAL DATE. Schedule 15 minutes for your art journal. Tie it to a habit you already have — do it with your coffee first thing or add it to your morning routine. Schedule 15 minutes at the end of your lunch. Set your materials out. Set a reminder. Show up for yourself.
ASK WHAT DO I NEED TODAY. Sometimes getting started is the hardest part. Start with a prompt or question, like What do I need today? Don’t overthink. Just start putting color or image on the page. Add words if they come to you. Remember, you aren’t trying to create a pretty page, but a meaningful one. When you are done, ask yourself what the page tells you.

Use Your Enneagram with Christina Granahan

Tue, 16 Jul 2024 00:00:00 -0400

“When we're present, we know what we want. We know how to get it.”

–Christina Granahan

Let’s dig deeper into the Enneagram. Last week we got the basics on the Enneagram, and today I’m really excited to share more in this conversation with Enneagram-informed Therapist and Coach Christina Granahan to help you really use your Enneagram.

If you’ve looked at your Enneagram at all, you probably know your type or number, but do you know about energy centers? Christina shares the three main energy centers — body, heart, head — and how an imbalance can affect us.

When we get all three of our energy centers on board, we are more present. The Enneagram is one of many modalities that can help us come into presence and make change in our life through being present.

We talk about:

Triads and which energy centers different triads are often weak in
Cancel culture and forgetting the head center
Questions different types should ask themselves to balance their energy centers
Holding your type tightly and loosely
Shadow work and shining light on the parts of us we hide or don’t see
Finding more energy or right-sizing your energy by doing Enneagram work

ABOUT CHRISTINA

I’m an Enneagram-Informed Therapist & Coach. As a social worker and coach, every single question I ask is in service of the client's agenda - moving them forward into action while building their awareness around what motivates them, what holds them back, and what choices they make in their perceptions and assumptions about the people and situations around them.

I use the Enneagram to do this work because it is the most efficient, accurate framework for bringing consciousness to unconscious behavior. By illuminating and objectifying aspects of our lives, we are better able to bring change and choice to them. The Enneagram shines a light on the personality and all the habits therein, to allow you to work with them.

LINKS

Website: https://christinagranahan.com/
Instagram: https://www.instagram.com/granahancoaching/
LinkedIn: https://www.linkedin.com/in/christinagranahan/
Enneagram and Conscious Living
Enneagram 101 with Kelly Travis
Enneagram Institute for RHETI Enneagram test: https://www.enneagraminstitute.com/
The Wisdom of the Enneagram by Russ Hudson and Don Riso
Enneagram Made Easy by Deborah Egerton

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

TAKE THE ENNEAGRAM TEST. The best starting place with the Enneagram is taking a test to find out your type and wings. You don’t want a quick 10-question test. You want a recommended version. When you take it, don't overthink the questions, just answer. Don’t spend too much time in your head. Remember to hold your results lightly and loosely.
LEARN ABOUT YOUR ENERGY CENTER. If you’ve learned about your type, now try learning about your energy center. Which energy center is least active for you? Take a step — awareness might be the first one — to get that energy center more on board.
NOTICE WHEN YOU’RE DOING THAT THING AGAIN. Of of the things the Enneagram does is point out things about ourselves that we may want to admit are part of ourselves. First, remind yourself that whatever it is, is part of you, but not the whole you. Acknowledge when you are “doing the thing again.” That awareness is the start of a shift.

Enneagram 101 with Kelly Travis

Thu, 11 Jul 2024 00:00:00 -0400

“The Enneagram gives you a roadmap into “how do I grow?”

–Kelly Travis

We all have different core motivations — and the Enneagram lets us understand ourselves and others better. We’re doing an intro to the Enneagram with Kelly Travis, a wellness and career coach and certified Enneagram practitioner.

The Enneagram is one of the tools you can use to become more you and to navigate the world in a way that is more authentic. It’s another way to slow down and connect with your center.

The Enneagram shows us the good and bad sides of our types — or to put it another way how our type helps us and how it can hold us back if we aren’t aware and don’t adjust.

We talk about:

how our core motivations mix with our thinking, feeling, and action centers to create our type
an overview of the 9 core types
recognizing ourselves — strengths and struggles — in our types
our wings and lines creating a picture of potential for us
how the Enneagram can help us understand conflict and team dynamics
advice for completing the Enneagram test and reading your results

ABOUT KELLY

Kelly Travis leverages her skill set as a wellness and career coach, organizational facilitator, speaker, and certified Enneagram practitioner to help clients achieve their professional goals – whether as individuals, teams, or organizations. Kelly is a wellbeing and work expert, dedicated to helping clients create productive and meaningful work cultures while also prioritizing employee wellbeing. Her strengths include relationship building, team motivation, and leadership development at all levels. Kelly also works with individuals ranging from high-level executives and business owners to rising stars, providing coaching in areas such as health and wellbeing, emotional intelligence, professional growth, healthy leadership, and team development initiatives. As an accredited Integrative Enneagram practitioner with a Bachelor's of Science in Public Health Education and Promotion, and certification as a Holistic Health Coach from the Institute of Integrative Nutrition, Kelly has the expertise to help you achieve your goals while staying healthy and balanced. Kelly's passion for aligning goal achievement with wellbeing began in college, where she captained the UNC-Charlotte cross country team as a collegiate All-American runner. Kelly has worked with prominent clients such as NASA, Dropbox, Nevada State Bank, and many others, helping them create thriving and collaborative work environments

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

TAKE THE ENNEAGRAM TEST. The best starting place with the Enneagram is taking a test to find out your type and wings. You don’t want a quick 10-question test. You want a recommended version. When you take it, don't overthink the questions, just answer. Don’t spend too much time in your head.
LEARN ABOUT YOUR TYPE. When you get your results, read about your type and other information. Start with the report from the test itself. Want to go deeper? You can schedule time (set a timer) to research more — it’s easy to go down a rabbit hole, so put a container around it for yourself. And don't be surprised if there's a little bit of ickiness. Part of the Enneagram is learning to look at our full self with clear eyes. Understanding the things that feel like flaws or drawbacks is just information we can use.
NOTICE HOW YOU SHOW UP. Once you have this information, notice how you show up. Start by noticing. It may point to strengths you can lean into more. It may also point to areas you may want to work to shift‚ not to be less you, but to work more effectively and authentically.

Learn from Your Dreams with Amy Pearson

Tue, 09 Jul 2024 00:00:00 -0400

“The dream work is helping to clear energetic resistance.”

–Amy Pearson

Do you remember your dreams? We’re talking about how to remember them and what to do with them. Amy Pearson, a master coach and dream analyst, shows us how dreams can help clear resistance and help us move forward.

Sometimes we have to stop doing the obvious step to get ahead and try tapping into modalities that unlock more, like dream work. What happens to your goals when you really start to look at your dreams? What happens when you slow down and find ways to hear your intuition?

It can be helpful to get support in analyzing or understanding your dreams, but Amy talks about ways you can get at meaning from your dreams on your own, too.

We talk about:

why dream work is so important
how to actually remember your dreams
how to make meaning of dreams on your own
incubating dreams to help answer questions
what things can affect our dreams and our ability to connect with them
using dreamwork to heal imbalances between masculine and feminine energy

ABOUT AMY

Amy Pearson, founder of Being Amy, is a master coach, writer, dream analyst, speaker and instructor who strives to make the world a better place by telling the truth … in public. No apologies. Her coaching approach is irreverent, incisive, and deeply compassionate. She calls upon an eclectic mix of modalities, including The Work, metaphors to invoke waking dreams, dream analysis, Internal Family Systems and self-compassion. Amy is currently finishing up her first book, a work of creative nonfiction called Forgiving Amy. She lives in Ashland, Oregon, with her husband, three children, one dog, two cats, five chickens, and four koi.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Sometimes the action we need to take isn’t obvious. Sometimes it’s a way to step more into our intuition.

Here are three Doable Changes from this conversation:

WAKE UP EARLY TO REMEMBER DREAMS. Try waking up 1.5–2 hours before you usually do to start to capture your dreams. This might look like setting an intention to remember your dream and rise earlier. It might be being more aware when you wake to use the bathroom. In any case, write down whatever you do remember, even if it isn’t much. Try voice recording on your phone or keeping a notebook by your bed or in the bathroom.
INCUBATE ANSWERS. Before bed, write a question you are seeking an answer to. Ask your dreams to help you answer it. This helps set the tone for what you want your dreams to bring up.
WORK WITH YOUR DREAMS. You don’t have to be a walking dream dictionary to find meaning in your dreams. Start by noticing how you feel when you wake from a dream. What do you notice? What is getting your attention? What associations do you have from your current or past life? Taking time to work through these questions and noticings can help you find meaning from your dream.

Human Design Details with Jackie Johnstone

Thu, 04 Jul 2024 00:00:00 -0400

“You get to be who you are. I get to be who I am. And I can trust that in myself and know that there are a million ways to do it because there are a million different ways that we're all designed.”

–Jackie Johnstone

Skeptical of Human Design? Think it’s too woo? Certified Human Design for Business Consultant, Jackie Johnstone was too, even now, she says it could all be bullshit — but it can be useful too. If you’re looking for decision making to feel easier, to get out of your own way, check out Human Design.

When you first look at your chart, there are all these numbers and lines and shapes and colors. You want to know what they mean? And there’s more information on the side. It’s easy to get overwhelmed or get lost down a rabbit hole. We’re here to talk about how to make it something that actually helps you.

Jackie describes Human Design like an onion — you can learn and take it layer by layer. And start to implement it.

We talk about:

How understanding Human Design can help teams work better together
Our bodies holding wisdom to help guide us to the right decision
The different ways we feel or sense what we want
Experimenting with decision making
Different variables that can affect how you “trust yourself”
Using Human Design in marketing and business decisions

ABOUT JACKIE

Jackie is a certified Human Design for Business Consultant, Subconscious Transformation Coach and Breathwork Facilitator (and classic Manifesting Generator who can't pick just one!). She helps passionate business owners get their message out into the world in a way that's satisfying and successful -- and works with their unique energetic blueprint. Jackie is a recovering overthinker who is constantly blown away by the wisdom in our bodies. She describes herself as a weirdo at the intersection of "woo" and science. Of magic and practicality. Of intuition and strategy. (And loving every minute of it.⁠)

LINKS

https://www.jackiejohnstone.ca/
https://www.instagram.com/jackiejohnstone/
A Plain English introduction to your Human Design: https://www.jackiejohnstone.ca/decode
Human Design 101 with Megan Seamans

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action — instead of getting lost down the rabbit hole of research or learning. Change comes from action.

Here are three Doable Changes from this conversation:

START WITH YOUR CHART. Start by getting your chart. It may look overwhelming, but you don’t have to figure it all out at once. Pick one layer of the onion to start with, maybe your type, maybe your authority. And remember, you can focus on you — you don’t have to learn all the types or all the kinds of authority.
EXPERIMENT WITH DECISION MAKING. Once you know a little about your Authority, or the way you make decisions, experiment with it. Notice when you rely on logic instead of how you feel. Notice what happens when you approach decisions in different ways.
START WITH HOW YOU FEEL. In the FLOW system, we start with how we want to feel. We get centered so we can make decisions from a place of groundedness and starting with our inner self. Where you feel things and how might vary based on the particulars of your Human Design, but start by noticing how you feel in your body.

Human Design 101 with Megan Seamans

Tue, 02 Jul 2024 00:00:00 -0400

“What if you honored your flow, you honored what felt good and it unfolded better than you even imagined.”

–Megan Seamans

Need more ease? Human design shows you how your energy is designed to move with the most amount of ease. I’m so excited to talk to Life & Energy Coach Megan Seamans about Human Design and how you can use it to be the must “you” version of you.

We start with the basics: the five Human Design types. Projectors are guides. Generators are doers. Manifesting generators are multi-passionate movers. Manifestors are bold disruptors. Megan gives examples of what all that looks like. Your type is one of the first things you look at when you have your chart done. (See link for how to get that done.)

Beyond your type your chart shows you how you are designed to make decisions, where your opportunities come from, your strengths, and how your energy moves through your body — and more.

We talk about:

How you make decisions and listening to your inner voice
Getting your chart done and where to start with it
Noticing what’s worked for you in the past
Getting back into alignment when you feel stuck
Recognizing old stories about who we are and adapting to a new way of understanding
Understanding relationship dynamics through Human Design

ABOUT MEGAN

Megan Seamans is a certified Life & Energy Coach who helps big hearted humans create success without the stress of comfort zones, people pleasing, or burnout getting in the way. She teaches clients how to integrate their Human Design so they can balance out into life on purpose.

After helping hundreds of humans around the globe, Megan’s been named the Clarity Queen as her coaching helps crystallize their vision into reality, with no overwhelm required. Centered on ease, she loves holding space for clients to get unstuck and finally live their extraordinary stories.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

GET YOUR HUMAN DESIGN CHART. The first step is to get your chart done. You can do this online. Identify your type, your authority, your profile and your channels. You don’t have to know what it all means, but start with knowing these pieces about yourself.
EXPLORE ONE PART OF YOUR CHART. You don’t have to learn it all at once. You could read more about your type or your authority. Order a book, search online, or schedule a call with a Human Design specialist. Remember, your goal is to learn more about yourself — not get all the details of Human Design firm in your head.
HOW CAN I LEAN INTO WHO I AM. If you re getting stuck, notice if there is something from your chart that you should lean into — a strength or a better way of decision making. What happens if you let go of old stories about what you should do and choose the path of more ease? Experiment.

Soul Filled Summer Part 2

Thu, 27 Jun 2024 00:00:00 -0400

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

Functional Food and Business with Leslie Danford

Tue, 25 Jun 2024 00:00:00 -0400

“You are going to be out of your comfort zone, so just embrace it.”

–Leslie Danford

Don’t see the product you want on the shelf? What if you create it? That’s what Leslie Danford did. She’s a nutrition junkie with a corporate background in beverages and consumer products. In 2020, when her job disappeared, she started fiddling and founded Vitaminis.

One of the first things Leslie did was hire a babysitter. With four kids at home, she needed the dedicated time to do the work of starting and running the company. That gave her time to do interviews and play with ideas before investing more in a beverage formulator.

Her initial product idea had to do with gut health, but she was launching during covid and what everyone wanted was something for immune health, so she started there. Her interviews — market research — helped her find the right product to lead with.

We talk about:

how she moved in and out of corporate while she launched her business
mixing her passion for clean food with her professional experience
knowing when to call in help and how she found it
some of her yummy, healthy product options
shifting from an online presence to retail sales and what that entails
the growth outlook for her business

ABOUT LESLIE

Leslie Danford, founder and CEO of Vitaminis, a clean-label functional food and beverage brand. She has always been passionate about nutrition, but she is not a foodie. For her, it's like a math equation, and it's important to cover all of your nutritional bases. In 2020 she combined her personal interests with her formal business training to launch Vitaminis. Previously she worked in beverages and consumer products at large corporations. She earned her MBA from Harvard University and her BA from the University of Chicago.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

GET CHILDCARE. If you have young kids at home, childcare, even a few hours a week, makes a difference in your business and even your selfcare. See what happens when you invest in a few hours (or more) for yourself.
DO MARKET RESEARCH. Set up conversations with people you know or friends of friends or people in groups you are in who are potential customers. Ask them questions to help them see which of your ideas have legs. It may not be what you think, but when you respond to a real need, you have a stronger start.
TAKE THE NEXT STEP. Sometimes things don’t work out. Instead of quitting, try taking a break. See if you get a new perspective. Take the next step, even if you are discouraged or not motivated. The next step, even if you aren’t sure about it, may move you in the right direction or help you see what you should do next.

Soul Filled Summer

Thu, 20 Jun 2024 00:00:00 -0400

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

The Healthcare System and Caring for Aging Parents with Sammie Stephens

Tue, 18 Jun 2024 00:00:00 -0400

“People need tools to help them put together a plan to care for their loved one. They also need to get really good at asking for help.”

–Sammie Stephens

We’re not prepared to become the family caregiver for our parents. Yet so many of us are thrust into that role. How can we be more prepared? How do we handle this challenge?

Sammie Stephens, an adult-geriatric nurse practitioner, who works with caretakers and has experienced that role herself, says it starts with conversations we aren’t good at having. Often these happen as a result of an event, like someone breaking a hip.

Caretakers need to set boundaries around their time and what they can do, especially because they are often juggle so many other things, including children, businesses and more. But often, what they need first, is a plan. Sammie helps us navigate both in this conversation.

We talk about:

what you need to have in place legally to be able to get medical information to advocate for your loved one
using tools like CaringBridge to communicate what is going on and how people can help
taking care of your own health/body and using available resources so that the burden is not all on you
planning and budgeting for the cost of care
advance care planning and understanding what your loved one wants
setting boundaries, assessing needs, and building in self-care

ABOUT SAMMIE

Sammie Stephens is an Adult-Geriatric Nurse Practitioner with over 20 years of experience in

both the clinical and administrative side of healthcare. She has a Master of Science in Nursing from Walden University and a Bachelor of Business Administration from New Mexico State University. She is also a graduate of the Real Balance Global Wellness Coach training program.

In 2015, Sammie established a health coaching program for a Level II Trauma hospital in

Wyoming. The program aimed to improve health and decrease burnout risk for employees. The

following year, she played a key role in developing an integrative health clinic at the same

hospital. The clinic focused on helping community members reduce the risk of heart disease,

diabetes, and stroke.

More recently, she served as a Nurse Practitioner for seniors, providing compassionate care to

patients in various locations including skilled nursing facilities, assisted living facilities, and

private residences. In 2022, Sammie started Vivac Health to help family caregivers understand

and navigate the healthcare system so their loved ones can get the care they need.

LINKS

Navigating Your Life and Caring for Aging Parents with Courtney Nalty

Unsharing with Kamini Woods

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Sometimes we don’t act because we’re emotionally stuck or because the change seems so huge. Change comes from action. Even a little shift can make a difference, especially when you keep making those micro shifts.

Choose one of these doable changes that piques your interest or resonates with where you are — and roll with it.

Here are three Doable Changes from this conversation:

DEFINE BOUNDARIES. Think about where you are in your life right now. What other responsibilities do you have? How is your own health? What are the actual needs? Be clear on what you can do and what you need help with. Define the boundary and then seek help for the rest.
ASK THE HARD QUESTIONS. We don’t have conversations about advanced care planning or end of life, but we need to. Even if your loved ones are healthy and independent now, you can start having conversations about what they would want if they couldn’t speak for themselves. You can also start talking about where and how they’d like to live their later life.
CREATE A SELF-CARE PLAN. Caregivers often stop taking care of themselves to take care of others. This isn’t sustainable. Make a self-care plan for yourself. Start with sleep, nutrition, appointments and care for health conditions that you already have or that come up.

Navigating Your Life and Caring for Aging Parents with Courtney Nalty

Thu, 13 Jun 2024 00:00:00 -0400

“Don't be afraid to ask for help, whether it's paid help or friendly help, ask for help.”

–Courtney Nalty

Are aging parents one of the things you’re balancing right now? Or maybe you see coming? So many people in FLOW365 are balancing caring for parents along with kids, their own health, their business ... and it’s hard. Courtney Nalty wants to make it easier.

Courtney Nalty, is the founder of Generational Support and the creator of The Caregiver Toolbox, which helps people get ready for something a lot of us don’t want to think about — caring for our parents. We’ll talk about ways to prepare to make it more easeful — and things you can do if you are already in the thick of it.

If you google aging in place on, you're going to be inundated with ideas and solutions. Getting advice from somebody who has done the research already, who can guide you, can smooth the way. Then a really important place to start is with what your parents want.

We talk about:

How elder law attorneys can help you, having power of attorney before an emergency and having copies of the paperwork
Safe house checks and medication management
Starting conversations about what your parents want by talking about what you would like later in life
Specific challenges related to a hospital discharge
Knowing who to talk to when it comes to bank accounts, stuff, homes, and more
Dealing with dementia

ABOUT COURTNEY

Courtney Nalty is a daughter, wife, and a mother of three. She gets the need to find time for everyone and give the best support to all. Courtney spent 11 years working in a retirement community in many different roles. She also helped care for her father when he was fighting cancer. Courtney knows caregiving takes time, research, education, and even a little trial and error, and she’s here to make life easier for others navigating generational support in the 21st century. She’s the creator or The Caregiver Toolbox, which helps people gain knowledge and confidence while reducing stress in caring for a loved one.

LINKS

DOABLE CHANGES

Choose one of these doable changes that piques your interest or resonates with where you are — and roll with it.

Here are three Doable Changes from this conversation:

START THE CONVERSATION. One of the first steps is finding out what your parents want. You can ask directly, but if your parents are reluctant to talk, try one of these techniques: Using a checklist or workbook — try just leaving it on the table and seeing if they start filling it in or talking — is one way to get started. Another entry to these conversations is talking about your own wishes for your late / end of life. Remember, this isn’t a one and done conversation.
GET ORGANIZED. Do your parents have power of attorney, living wills, and final wills in place? Do you have copies of them or know how to access them? Do you know your parents’ accounts and passwords? Do you know their doctors, health conditions, medications? You don’t have to gather everything at once, but it can be helpful to start collecting this information if your parents are willing. Start with a check list. Schedule time for each item on the list.
FORM YOUR TEAM. Ask for and accept help, paid or otherwise. You could start by making a list of people you may need on your team, such as an elder law specialist, care managers or social workers. You could list people you could turn to for task support — their neighbor or a friend who could help with errands or the local senior center. Make a list of people who can support you, as a caretaker. Anticipate support you may need — resources for caretakers may help you do that — so that you can research before you are in an emergency situation.

Time to Volunteer with Jenn Klein

Tue, 11 Jun 2024 00:00:00 -0400

“Not only are you putting good into the world, but it feels good too.” –Jenn Klein

Are you an overgiver? Women can get into a position of over giving or giving in a depleting way. How can we navigate giving in a better way? I’m talking with Jenn Klein about the benefits of generosity and volunteering — and how to make that a rewarding part of a busy life.

We talk about the helper’s high and the health benefits of giving. We also look at volunteering as a couple or a family. Jenn reminds us that volunteering can be a form of self-care, a way to fill your cup, not drain it.

We talk about:

The boomerang nature of giving
Working with organizations and being intentional about putting kindness into the world
Giving three ways — time, treasure, talent

ABOUT JENN

Jenn Klein is a world-class and highly respected nonprofit fundraiser, author of the book Giving Is Selfish, speaker, coach and a proud mother of two boys.

For more than 18 years, Jenn has helped nonprofits grow through best fundraising practices and strategies. Jenn also coaches individuals to make healthy lifestyle choices, which, at their core, include giving to charity.

Jenn is on a mission to share the benefits of generosity, not just for others but also for yourself and our world.

LINKS

Website: https://youareaphilanthropist.com/
Instagram: https://www.instagram.com/_jennklein/
Facebook: https://www.facebook.com/youareaphilanthropist/
LinkedIn: https://www.linkedin.com/in/jennkleincoach/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

ASSESS HOW YOU FEEL ABOUT GIVING. Sometimes we get on a board or volunteer for an event and start to feel drained instead of filled. It might be the wrong work or the wrong time in your life. Get clear on how your volunteer hours make you feel — which things excite or energize you? Which do you dread? Knowing this can lead to change.
DECIDE WHAT YOU HAVE TO OFFER. You can give your time, your talents, or your treasure. What do you have to offer? How can it serve a cause you feel passionate about?
PUT KINDNESS INTO THE WORLD. Maybe this isn’t a time in your life when you have a lot of time to give. You can still put kindness into the world without a formal or ongoing volunteer gig. Offer smiles or compliments. Send a thank you note. Hold a door. Offer to help a neighbor with a task you see them struggling with. Try building a little more kindness into your day.

Summer Content Plan with Christine McShane

Thu, 06 Jun 2024 00:00:00 -0400

“You have to market twice as much as you think you do, which is why simplifying really is important.”

–Christine McShane

Tired of feeling frenzied and behind on marketing and sales? Copywriter and content marketing strategist Christine McShane is going to help us make a summer content plan so we can stay calm and sane all while connecting with and selling to our people.

You don’t have to be an annoying telemarketer. You don’t have to send spammy emails. You do have to market your business. That starts with getting back to basics and getting really clear on who you serve, what they need, and how you help.

You don’t have to do it all. You shouldn’t do it all — that’s a route to burn out. Christine suggests choosing three channels and explains how to choose based on your business model.

We talk about:

What gets in our way when it comes to marketing and how to shift our mindset
Decision fatigue and how to make good decisions less often
Understanding the seasons of your business and of your client businesses and how to scale back in the summer
Repurposing popular content
Noticing what you open and like to read, thinking about what people want when you show up in their inbox
Ways to actually get it done.

ABOUT CHRISTINE

Christine McShane is a copywriter and content marketing strategist that believes just like great cooking, you’ll get the best results with simple and high quality ingredients. If you’re a mission driven personal brand, marketing can feel exhausting or confusing. But the best part is that you’ll get the best results if you show up as yourself.

Christine creates content strategies for service based professionals and even writes the content for them. She also writes their website copy and sales funnel copy to have genuine and effective conversations with dream clients.

LINKS

christinemcshane.com
Power of 3 Content Marketing training

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

GET BACK TO BASICS. Ask yourself and get really clear on: What am I trying to accomplish in my business? Who am I trying to serve? Why am I different? How do I get in front of those people that I want to serve and show them how I'm different and show them how I can make their lives better, whether it's solving a pain point in their lives or bringing them some joy or helping them achieve a dream or a combination of the three.
CHOOSE YOUR CHANNELS. Where will you show up? Choose three channels: email, podcast, Facebook, Instagram, YouTube, TikTok, Pinterest, FB group or other networking space … You don’t have to be everywhere. Choose places you like to be. Choose places where your ideal clients or customers spend time.
NOTICE WHAT YOU CONSUME. Which emails do you always open? What podcast do you never miss? Whose content do you love? While you will have your own topics, your own voice, and your own rhythm, you can learn from what engages you. It’s also a good reminder to help you get out of the mindset that people will get tired of hearing from you or that marketing is always spammy.

Hindsight is 20/20

Wed, 05 Jun 2024 00:00:00 -0400

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

Rebirthing Yourself with Sil Read

Thu, 30 May 2024 00:00:00 -0400

“I get to be the creatrix, the creator, of my own life and my own experience.”

–Sil Read

Being human is a hero’s journey. Are you ready for yours? I’m so excited for this conversation with my mentor Sil Read in this special birthday episode about stepping into the next part of your life.

What is it about midlife? Life is a constant cycle of death and rebirth, and midlife is more intense because you've got the time element. You realize it isn’t infinite. Other parts of your life may be changing.

For you to rebirth yourself — and you get to be the creatrix of your life — some part of you has to die. You can choose to slow down time and honor the transitions and the change.

We talk about:

The power of retreats
Showing up with crone wisdom and beginner’s mind
Holding opposites
Stages of maiden, mother, crone, and being with the wisdom of the crone even if we aren’t there yet
Trusting the process and that a new life will welcome you outside of the chrysalis
What we can discover from symbols and archetypes

ABOUT SIL

Sil Read is a mother, author, teacher, and a coach for women. She is proud to call herself an elder. Sil brings 40-years of experience working with women to her coaching and teaching: experience as a nurse practitioner, psychotherapist, and workshop leader.

Sil graduated from Brown University where she majored in Women's Studies. She studied with the renowned Jungian author and analyst Marion Woodman for two decades and graduated from Woodman's BodySoul Rhythms training in dreamwork, archetypal psychology, and the art and science of listening to the wisdom of the body. Sil loves guiding women in reclaiming rejected parts of themselves, so that they can experience their wholeness and, therefore, a more conscious and authentically lived life.

LINKS

Sil’s Site: https://www.silread.com/

On the PlanSimple Podcast:

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

HOLD OPPOSITES. You can hold an inner or outer conflict quietly instead of trying to resolve it quickly. Start by asking yourself: What opposites am I holding today? Holding that conflict can help birth the new. Start with identifying your opposites and holding both.
SLOW DOWN. The secret to having the space to do what you want is to slow down. It can be super helpful for somebody else to hold and guide space for you in this process. Your doable change today could be saying yes to a retreat that’s been intriguing you. It could be blocking time to disconnect from your devices and spend time in nature.
ENGAGE WITH CRONE ENERGY. What can you learn from crones or elders? If you are in or entering that stage, can you tap more into the freedom of not carrying what others think? If you are not there or just entering, can you find a crone mentor or circle to learn from and support you in your change?

Become a Numbers Girl with Sara Fins

Thu, 23 May 2024 00:00:00 -0400

“Part of my mission is to teach women business owners that it's so empowering to be able to look at and know your numbers.” –Sara Fins

Not a numbers person? Uncomfortable with money? Let’s make it easier and something you actually do. I'm really excited to talk with Sara Fins, a financial coach and retired CPA. She has experience as an accountant in corporate and gets the needs of entrepreneurs from a decade of running her own health coaching practice.

So many of us are triggered by financial things because of money stories we picked up when we were younger. Sara explains how to use triggers to help us actually take action around our financial lives.

We talk about how to really keep it simple while getting more comfortable with money. If you’d like less of a panic and scramble at tax time, if you’d like more confidence about your financial situation, and to actually start attracting more money, this conversation is for you.

We talk about:

Having a financial accountability buddy
Starting by paying attention and actually looking at what’s coming in and out of your business
Why having separate accounts for business saves you time and headache
Creating a good-better-best money plan
Making a habit of paying yourself — even in the beginning
Creating your own financial checklist — where to check when you track revenue or expenses

ABOUT SARA

Sara Fins is an expert Financial and Certified Health Coach and retired CPA who spent over a decade as an accountant in the corporate world and a decade running her own health coaching practice. Now she blends her accounting background and entrepreneurial experience to help other solopreneurs manage and master their business finances with ease.

Through her private coaching programs, workshops, and her signature course, “Easy Business Bookkeeping,” Sara helps small business owners feel confident managing their business finances so they can save time, stress less and keep more of the money that they earn.

When Sara isn’t working with clients, you’ll find her hanging out with friends and family or curling up with a good book in her Long Island, New York home. She loves to travel and see the world and her favorite place to relax and recharge is at the beach.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

PLAN A MONEY DATE. Pick a regular time to look at your accounts. See how much money is coming in, when, and now. Notice where money is flowing out and how much. Any tracking you do will flow out of starting to pay attention. Paying attention will help you make better decisions and scramble less at tax time.
SEPARATE ACCOUNTS. In addition to being a good business practice for tax purposes, you make your own life easier when you keep your business accounts separate. You know that expenses from your business bank account or on your business credit card are for business. If you don’t have separate accounts, set them up. If you have separate accounts, take the doable step of making sure you are working with the right account each time.
MAKE A GOOD BETTER BEST REVENUE PLAN. Think of this as what you need to cover expenses, what you need to be making a little money, what your aspirational goal is. Then really look at the numbers. What are your offers? How many do you need to sell to hit good, better, or best? Is that possible? Do you need a different offer or different rates?

Reinvent Yourself at Any Age with Patricia van Essche

Thu, 16 May 2024 00:00:00 -0400

“Motivation is great, but habits begin with taking action.”

–Patricia van Essche

You deserve to be fully present. Yes, even if you are parenting or caretaking for aging parents. I asked Patricia van Essche, pilates instructor and artist, about why we might want to check out pilates during perimenopause. Her response is about more than exercise.

Let’s start with exercise. If you are looking for a 10-minute workout, pilates is not it — but it still might be for you. We have so many things promised to us in short bursts of time, but some things (most things) take longer. Pilates can help your back and your posture. The breathwork is powerful and beneficial for the body.

Patricia also talks about community and connection with pilates — and the power of showing up for yourself. We look at how to start a habit, how Patricia’s clients managed to start a habit with pilates — even juggling a lot and needing 50 minutes for a class.

We talk about:

How parenting shifts but doesn’t end as you kids get older even into adulthood
Writing down the thing you want to do and your plan
How habits start with action and how we start slow and build
Having somebody hold space for your commitment
Reinventing yourself at any age
Setting aside time each week for the things you want in your life

ABOUT PATRICIA

PVE is a bon vivant as well as an accomplished artist and illustrator. Whether it be a portrait, house or lively scene, her colorful, effervescent images are always fresh and whimsical. PVE perfectly captures "Artful Living" a well lived and celebrated lifestyle.

From her hilltop studio aerie, Patricia van Essche, better known to her clients, fans and followers as PVE, creates illustrations and art pieces which depict a celebrated lifestyle of colorful and chic homes, pets, events and more. Whimsical, lively illustrations are the centerpiece of PVE’s artistry; which includes capturing favorite moments and images; design collaborations; creative commissions; enthusiastic consulting with entrepreneurs… and blogging about it all. Call on PVE to add art, color, beauty to your life and turn an image of what you love into a commissioned work of art to be cherished always.

PVE was born in Louisville, Kentucky into a talented, entrepreneurial family which led her to attend the University of Cincinnati’s renowned College of Design, Architecture and Art where she studied Fashion Design. PVE was drawn to live in Manhattan and traveled the world as a designer and design director for fashion’s elite Ralph Lauren, Calvin Klein and Liz Claiborne brands.

PVE debuted PVE Design, a showplace for her own art, inspiration, and creativity. As an accomplished artist and illustrator, she has worked for numerous private commissions as well as with exclusive clients including J. McLaughlin, Secrets Gourmet, The Park Avenue Fund, The Princess Grace Foundation and Lava Barre. PVE lives in Westchester County, New York. PVE is devoted to living artfully. PVE is currently teaching Pilates at Club Pilates in Ardsley and Scarsdale. Patricia inspires others to find the joy of art and wellness.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

DECIDE WHEN TO WORK OUT. If you want to build an exercise habit, start by deciding when you like to work out. Do you want to get it done first thing in the morning? Would your lunch break work best? Once you choose the time, block it off in your calendar. If you are going to take a class, book the class.
WRITE DOWN WHAT YOU WANT. Get really clear about what you want. Write it down. That came up more than once in this conversation. Whatever challenge you want to tackle — lose weight, read a book, become a Pilates instructor, create more art — make a list. Write it down.
SET THE TIME FOR WHAT YOU WANT FIRST. I asked Patricia how she juggles it all. She sets aside a certain number of hours for pilates and a certain number for her artwork. What things do you want time for in your life? How much time do you want to give them? Choose. Block of the time. Show up for yourself.

Healthcare for Women 40+ with Ana Stauch

Thu, 09 May 2024 00:00:00 -0400

“We can't go through menopause correctly if we have too much stress. This is a natural process, but a lot of our current societal stuff interferes with this natural process.”

–Ana Stauch

What does it really mean to get healthy? I’m not talking about scheduling your mammogram and colonoscopy (though that too). What can you really DO and who can help us through that? I’m so excited to talk with Ana Stauch, a nurse practitioner who helps women navigate perimenopause and midlife health.

Ana talks about four pillars we need to tend to for health: nutrition, sleep, movement, and connection. Some of those look different as we age. We need more protein. We need to prioritize sleep. We need movement that helps build muscle.

We don’t need to overcomplicate it. There is a lot in our lives that may seem to make it hard, but you can give yourself permission to prioritize the things you need to do for your health.

We talk about:

The deep toll stress takes and why we need to get serious about it
Finding a healthcare provider you like and trust (and a tip for finding one)
Experiencing a similar symptoms to puberty — but not being able to just slam the door and retreat to our room
Transitions and stepping into our purpose at this stage of life
The four pillars of health — one is connection
What labs can tell you if you dig deeper than the norm

ABOUT ANA

Ana Stauch is a nurse practitioner from Jacksonville, Fl. She has helped thousands of women navigate hormonal changes and improve their health over the past 24 years.

She opened her primary care practice — A New Way Healthcare — in 2018 and more recently developed a program called New You which guides women through midlife addressing hormones, holistic health and self development. She is also the medical advisor for Radiate Wellness Products. Ana is Level-1 certified in Functional Medicine and a member of the National Association of Menopause Society.

She lives in Atlantic Beach, Fl with her husband and three sons, two of which are away at college. She enjoys practicing yoga regularly, walking on the beach, reading, traveling and is currently in her own perimenopause journey!

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

We tend to overcomplicate things. Doable changes are small actions that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Keep it simple. Keep building.

Here are three Doable Changes from this conversation:

KEEP IT SIMPLE. Get quiet for a minute and your gut and your intuition know exactly what you need to work on first. You know that maybe six cups of coffee or drinking two liters of soda isn't a great idea. You know if don't do any movement most of the day. You know if you go to bed too late every night. Write down whatever comes up. You know what you should work on. Then keep it simple. Park further away from the door. Cut your coffee in half. Once you’ve made an adjustment you can take stock again and make another shift.
FIND A PROVIDER YOU TRUST. This is huge, and it can be hard. You can ask friends for recommendations. You could ask a compounding pharmacy for provider recommendations if you want providers who might think outside the box a little more. You can look for people who specialize in perimenopause/menopause. If you don’t feel heard or are told “it’s just age,” keep looking. This one may take a while, but it will pay off when you find one.
PRIORITIZE SLEEP. Of the four pillars, this is a particularly important place to start. Unwind a little before, but don’t use devices with bluelight right before bed. Set yourself up in a cool, dark room. Go to bed with enough time to sleep for seven to nine hours. If getting to bed on time is the issue, what gets in the way? Do you need to eat later? Leave a chore for the morning? Turn off your phone sooner? Your doable change might involve changing your environment or routines.

Plan a Birthday Month with Mia Moran

Tue, 07 May 2024 00:00:00 -0400

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

Exercise Is the Most Overlooked Stress Reliever with Krystal Taylor

Thu, 02 May 2024 00:00:00 -0400

“When you take the focus off of the weight and focus on the habits, it's amazing how your body changes.”

–Krystal Taylor

Exercise is not a chore. So many of us look at exercise as a thing we have to do to transform our body or maybe to improve our health. But what if we switch that up? Krystal Taylor is a certified personal trainer who realized that the real transformations were about changes in energy and confidence.

That isn’t to say that you won’t see changes in your body, but things shift when you change your focus. And for people who are exercise-phobic, think about movement. There are lots of ways to move your body.

What do we do so that we can keep being active in our 70s and 80s (and beyond)? How can we really build an exercise habit?

We talk about:

Focusing on habits like water, sleep — but one at a time
Creating a realistic plan that you can be consistent with instead of burning yourself out
Not restricting yourself when it comes to food—especially carbs—and accepting foods are part of your plan (not a cheat food or cheat day)
What an accountability partner can do for you
Simple ways to add more movement to your day
Being kind to yourself and focusing on the why not the how

ABOUT KRYSTAL

As a Certified Personal Trainer, Krystal Taylor has helped hundreds of people who are on their journey to a healthier lifestyle. She doesn’t believe in fad diets, but instead in adopting a healthier lifestyle. The change happens with your mindset first so that’s her focus.

As a former Adjunct Professor and Corporate Trainer, Krystal has always had the desire to educate people. While she enjoyed those jobs, she realized her passion was to help people get healthier and look better. So she decided to merge her training skills and love for fitness to be able to provide the best programs she could for her clients and gain specializations in Fitness Nutrition and Weight Management.

She offers virtual training programs (meal and exercise), unique fitness products (playing cards), and consultations.

LINKS

www.fitnessisnotagame.com
F* The Scale: Don't Let A Number Weigh You Down
YouTube @FitnessIsNotaGame
Facebook @FitnessIsNotaGame

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

MAKE A REALISTIC PLAN. When you get overly enthusiastic and decide to work out every day … you’re likely to burn out and quit. When you are realistic about how much you are ready to add in for your body and what you can fit into your schedule, you are more likely to succeed. Two times a week that you do consistently is better than five times a week you don’t do. Once you make the doable amount happen consistently, you may find ways to build in more if you want to.
ADD A FEW MINUTES OF MOVEMENT. Start adding more movement to your day in micro increments. You could dance it out to your favorite song. Add push ups off the counter when you fill your water bottle. Walk the dog or work in your garden. You could pick one thing that you tie to something else, like the water bottle example, as a way to build the habit, or pick something new each day … dancing one day, a dog walk the next.
FOCUS ON YOUR WHY. Knowing your why helps in two ways. First it can help motivate you when you don’t feel like following through on your plan. In addition, you can shift your mindset with your why. “I can’t eat pizza” is a lot different from “I feel bloated when I eat pizza too often.” “I’m going to exercise because want more energy” is different from “I have to work out to lose weight.”

What is Feminine Productivity?

Wed, 01 May 2024 00:00:00 -0400

Feminine Productivity is a new way to navigate time. Most of the stuff in the time management world was created by men. I’ve got nothing against men. I’ve got nothing against great time management books. And very often the people who are writing this information have dinner waiting for them when they get home.

As women, we hold so much — kids of all ages (cause they don't stop needing us as young adults), careers, the changing landscape of our bodies, aging parents, homes that need attention, vacations, breakfast, lunch and dinner, often for not just us.

Listen in to learn how Feminine Productivity is a way forward.

Letting Go of the Shoulds with Linda Perry

Thu, 25 Apr 2024 00:00:00 -0400

“I've learned to really just start to give myself permission to live a really good life.”

–Linda Perry

Are you stuck in the shoulds? So often even when we have a vision, it isn’t ours — it comes from the outside. When Linda Perry started asking “Is this the life I want to be living?” and pushing back against beliefs that had come from outside it led to enormous change.

Linda is a mindset coach, and I’m excited to talk to her about making a vision a reality. The first step is to give yourself permission to put something on paper … and allow it to change. Linda recommends putting on your experimentation hat.

Don’t worry about the how. Linda calls “the how” the killer of dreams. We need more clarity about the what and the why.

We talk about:

Releasing beliefs that keep us from what we want, like I don’t deserve a vision, I can’t reach a vision, if I try I’m going to lose everything
Creating a list of wants
Choosing to act now, not someday, how to claim time, and what happens when you do
Being in integrity with ourselves
Letting go of gold stars and owning your self-worth
Shadow work and how it helps us

ABOUT LINDA

Linda Perry is a mindset coach & business strategist who works with individuals, business owners and their teams become more self-driven and move toward 7-figure success. So many people get stuck on a plateau and don’t know how to move forward, Linda uses a mindset first approach to support individuals and teams to tap into their core motivations, strengths and frees them from their blocks so they can soar past 7 figures.

She is also a recovering attorney & copywriter and uses her skills of persuasion to show business owners how to make the impact they desire. Linda works with clients through her private coaching, group courses and workshops. She is also the lead business instructor at Levin Life Coach Academy where she teaches new coaches how to build a thriving coaching practice.

LINKS

lindamperry.com
The Top Three Blocks Keeping You from Getting to Six Figures and Beyond
Instagram @Linda.m.perry
LinkedIn @lindamperry

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

FIND YOUR VISION. Go ahead and write your vision on paper. You don’t have to figure out how to do it. You don’t even have to stick with it for the next 5 years, but write down what you want. Then ask: Is this really what I want — or is what I think I’m supposed to want? Keep experimenting until your vision feels clearer and more from the inside.
CLAIM 5 MINUTES. Choose something you want to do and put 5 minutes on the calendar for that thing. Do the thing for 5 minutes. Do it every day for a week. Do you want to keep going? Do you want more time? Notice what happens to time and your ideas.
HOLD YOURSELF IN INTEGRITY. We’re often good at being in integrity with others, but not with ourselves.Identify one thing you’ve said that you want to or would do for yourself — it could be related to health or business or something you love doing. Do the thing as if you were doing it for someone else. Remind yourself that you deserve to be in integrity with yourself.

Being Yourself in Any Situation with Amy Green Smith

Thu, 18 Apr 2024 00:00:00 -0400

“You can actually speak up for yourself with poise and grace and kindness.”

–Amy Green Smith

Can you be compassionate and assertive at the same time? I’m really excited to talk with Amy Green Smith about self-empowerment and how she stopped being a people pleaser.

Don’t think you are a people pleaser? We go beyond the idea of people pleasing being something a timid wallflower does. Any time we alter who we are in order to gain favor from another person or party at a cost to us is people pleasing. Sometimes we people please to stay safe. It’s important to see where people pleasing is keeping us safe and where it is stealing our joy.

We don’t always have to be disrupters. Sometimes we just want to be ourselves. The middle path can be messy, but it’s possible to stand up for ourselves without anger. We can communicate without yelling and screaming or biting our tongue all the time.

We talk about:

Taking up equal space with people with different ideas
Setting and holding boundaries around challenging areas in relationships
How to live life according to what you want, not other’s demands
Recognizing and feeling dichotomous feelings and not falling prey to guilt
Going back to your internal compass and checking your intention
Questions to ask to find your truth

ABOUT AMY

Amy Green Smith is a certified and credentialed life coach and hypnotherapist, masterful speaker, and personal empowerment expert. Amy uses her roles as coach, writer, podcaster, and speaker to move individuals to a place of radical personal empowerment and self-worth.

With acute focus on helping people “find their voice”, she is highly sought after for her uncommon style of irreverence, wisdom, and humor and has been a featured expert in Inspired Coach Magazine and on Fox 5 San Diego.

LINKS

Website: https://amygreensmith.com/
Instagram: https://www.instagram.com/heyamygreensmith/
LinkedIn: https://www.linkedin.com/in/heyamygreensmith/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

CHECK YOUR INNER COMPASS. You will get a lot of feedback from other people, and it’s not helpful. When you are feeling bad about how people react to something you say or do, return to your inner compass and check your intention.
FIND YOUR TRUTH. Use this three prong question to find your truth in any situation. Ask: What are the facts of the situation? What am I making up? What else could be true?
SET A BOUNDARY. Boundary setting is not easy. It takes time and energy, but it is an important step to living the life you want to live and giving up harmful people pleasing. Start by getting really clear about what you will and will not tolerate. Then communicate that firmly and with compassion.

The Benefits of a 90-Day Goal for Women with Mia Moran

Tue, 16 Apr 2024 00:00:00 -0400

Imagine you have a big puzzle to solve. It's so big that it might feel overwhelming to finish it all at once. So, instead of trying to put all the pieces together in one go, you decide to break it into smaller parts — so smart!

That's what a 90-day plan is like! It's like breaking the big puzzle (a year) into smaller puzzles that you can solve one at a time. In this minisode, I dive into why this is such a win for women.

Here's why it's super cool:

Less Scary: Just like solving a smaller puzzle feels easier, focusing on smaller goals for 90 days makes big goals feel less scary.

Flexibility: 90 days provides enough time to make significant progress, yet it's short enough to adjust your plans based on changing circumstances or feedback. 

Easier to Focus: When you know you have 90 days to finish something, you can focus better because you don't have to worry about what will happen far in the future. As some, we hold so much. Achieving goals within a shorter time frame boosts motivation and confidence, encouraging you to continue working towards your long-term objectives.

Feels Like a Game: It's like playing a video game with levels. Each 90-day period is like a level. When you finish one level, you feel awesome and ready to tackle the next one.

Learning to Plan: You learn how to make plans and stick to them. This skill is super important because it helps you achieve your dreams, just like beating levels in a game gets you closer to winning.

Makes Big Goals Possible: Sometimes, big goals seem impossible. But when you break them into smaller pieces with a 90-day plan, you realize that every step gets you closer to your big dream. 

Evaluation and Adaptation: At the end of each 90-day period, you can review your progress, evaluate what worked and what didn't, and make adjustments accordingly. 

So, a 90-day plan is like your secret weapon for making big dreams come true, one small step at a time!

7 Simple Ways to Bring More Feminine into Your Day-to-Day with Mia Moran

Thu, 11 Apr 2024 00:00:00 -0400

“By conciously choosing foods, you are not only fueling your body but also honoring its needs.” – Mia

Bringing more feminine into your day isn’t about doing more. It’s about how you do what you do. It’s about support in what you do. More feminine in your day brings more balance and ease.

When you are used to the masculine — to pushing through, to doing all the time, to a focus on efficiency and what you did not how you felt — things might feel hard. Some of the same things can feel easier, calmer, or more joyful when you bring in the feminine.

In the first episode about feminine productivity, I explained a new process for planning that takes into account intuition, how you feel, and visioning. In the last episode, I show you to weave the feminine into your business. Today, let’s look at how to weave it into your day-to-day.

If you are juggling a bajillion things and think this can’t work for you, I promise it can. I’ve used this process myself for years and taught it to hundreds of women who are doing the things they said were important to them and feeling good at the end of each day. I’ll teach you a new way to plan and love your day today in the free workshop Take Control of Your Day.

7 Simple Actions

These simple actions can shift the energy or your mood, support you, and help you tap into your intuition. They can happen in a few minutes and some even while you are doing something else.

1. Start the day with gratitude. Gratitude is a way to center. It’s a tool we can use to lift our vibration before making a choice. It leads to different choices. Starting the day with gratitude is like setting the foundation for a beautiful house; it provides a sturdy base upon which to build the rest of your day.

2. Support your body. This is an act of love and the feminine leads with love. Choose what you will feed yourself and how you will take care of yourself. By consciously choosing foods, you are not only fueling your body but also honoring its needs. Choosing nutrient-rich foods that nourish your body from the inside out can have a profound impact on your energy levels, mood, and overall well-being. Similarly, how you take care of yourself physically—whether through regular exercise, adequate rest, or practicing mindfulness—reflects your commitment to prioritizing your health and vitality. When you support your body, you are sending a powerful message of love and appreciation to yourself and laying the groundwork for a great day.

3. Pull an Oracle card. Oracle cards are a powerful tool for tapping into intuition and gaining insight into various aspects of life. By pulling an Oracle card, you invite a moment of reflection and connection with your inner wisdom. These cards often carry symbolic imagery and messages that can provide guidance and inspiration for navigating your day.

4. Leave space in your calendar. In our fast-paced world, it's easy to fill our calendars with endless tasks and commitments, leaving little room for spontaneity or self-care. By intentionally leaving space in your calendar, you create opportunities for rest, creativity, and magical moments. Embracing this openness allows you to flow with the rhythms of life, rather than constantly pushing against them.

5. Ask for help. Doing everything alone is baked into the patriarchy, and somewhere along the line many of us came to understand this as we are doing it better if we can figure it out. This is just not true. The feminine likes a village. When something comes up that you can feel yourself tensing up, ask “who not how,” and see what pops in. Many of us tend to lean on one person for everything. A big part of what we will do in our course, Feminine Productivity, is actually design our village

6. Get quiet. In the midst of “the busy,” finding moments of quiet can be incredibly nourishing for our feminine spirits. Whether it's through meditation, spending time in nature, or simply sitting still for 30 seconds, getting quiet allows you to tune into your inner voice and cultivate a sense of peace and clarity. These moments provide a sanctuary where you can recharge and reconnect with yourself on a deeper level.

7. Make hard or boring situations more sacred. Light a candle and make a cup of tea when you are paying bills. Turn on calming or motivating music while you cook. I first learned to meditate while washing dishes and folding laundry. Approaching pockets of time that feel boring or hard with a sense of reverence can transform them into opportunities for growth and connection. By infusing everyday activities with a touch of sacredness, we honor the present moment. This shift in perspective reminds you that even in the most challenging times, there is always an opportunity to find joy and meaning.

Take control of your day by weaving in more feminine.

And we can show how to use a new style of planning and following through to realize your amazing visions, feel more balance and ease, and really learn how to bend time. Our course Feminine Productivity shows you this new way of being and how to do, even when you are trying to balance too many things and can’t figure out the time. This is how you make it happen.

Do Business the Feminine Way with Mia Moran

Fri, 05 Apr 2024 00:00:00 -0400

“I check in with my intuition before I plan for anything.”

–Mia

When you think about the qualities that go into building a successful business, things like strategic thinking, self-discipline, decisiveness, efficiency, focus might come to mind. When I asked Chat GPT to give me the top attributes of masculine energy, these were all on that list.

When I asked Chat GPT about the top attributes of feminine energy, some of the words that stuck out to me that have been most important in growing my businesses are intuition, flexibility, reflection, desire and belief.

There’s a lot of masculine energy that comes into building a business, but today I want us to consider how we can bring the feminine energy into our businesses and lives.

It’s not that masculine energy is bad, but many of our systems and structures are infused with a lot of negative masculine. Even if they contain positive masculine attributes, we need more balance with the feminine. We need both masculine, but many of us were taught, or see around us, all the masculine stuff, and do not value, or even learn, the feminine pieces.

We will be officially launching the Feminine Productivity course soon that helps you bring more feminine energy into your business and day.

For now I want to share more about implementing in a new way in your business. I’m going to use the example of how I weave feminine into building a course, but what I share will work for any goal — filling your private practice, writing a book, growing your social media, landing a new big client.

Listen to those kind, gentle intuitive nudges.

If we can listen to our intuition, we have found our path to a result. The feminine is subtle, sometimes quiet. She is waiting for the right time, not because she is scared, but because she is wise and just knows. She grows to the rhythm of her seasons.

Three years ago, I dreamt about the name of the course, Feminine Productivity. I loved it. I knew that was the name the second it rolled off my tongue. I bought the url. The same knowing that delivered the name, kept telling me not now whenever I sat down to write. I did not always listen. I made a workshop with the name. It was our least attended ever. I forced myself to write, but no new words came.

Then a few months ago, at a retreat, I started getting whispers of what to include. I matched the whispers with extra time to capture them, and more extra time to be quiet enough to hear.

A week or so ago, I was questioning what I was doing up so late writing. The behavior looked similar to a hustle and push mentality that has not resonated in a long time — but it did not feel that way. Instead, I was filled with excitement and purpose. I felt an internal urgency to communicate the concepts of Feminine Productivity right away. It reminded me of giving birth, and that was my intuition showing me that it was time. I was in the season of making. And I was up for it because I had just come out of a season of rest.

What does this look like in practice?

For me it’s quiet mornings that are nurturing to me. I spend time quieting my mind and connecting to my intuition. I go between meditation, stretching, journaling, and I love pulling an Oracle card.

I have a waterproof pad in the shower, because I so often get intuitive hits there.

I don’t pack my days, because it’s harder to hear or see those intuitive nudges when I’m super busy all the time. I slow down on purpose. I take time between meetings and tasks when I can.

I eat food that literally keeps my channels open.

I check in with my intuition before I plan for anything. When I sit down to plan my week, I take time to breathe and get quiet. When I’m about to plan a big project, I often pull an Oracle card.

Wondering about how to fit intuition into your own planning process? I’ll teach you how to do that in Take Control of Your Day. If you are tired from juggling a bajillion things, you should sign up for this free workshop.

Establish belief.

Mindset is really important in business. Every business coach I have ever worked with teaches one part business and one part mindset.

In the masculine model, we spent time doing things based on measurement and metrics.

The feminine bases choices on feeling.

I was on a call this morning with a client. She has told me many times how good she is at what she does, and how she is different from her competitors. She said exactly what she was going to do this week to focus on new sales, but there was no wind in her sail. Her energy felt flat. I asked her to tell me what a client would say about working with her. The positive energy and beautiful words flowed, and we made it her mantra.

Now she still has sales goals, but she starts with that mantra then moves to the task at hand.

What does this look like in practice?

Here are some specific actions that weave in the feminine when I’m trying to follow through on a project or plan.

Write down what’s holding you back. Reflection and contemplation are feminine. Write down what you’re nervous about and what’s feeling hard or overwhelming. Then identify one thing you can do to counteract those fears. This is where a tapping session, or yoga class, or understanding of your human design serves your work.

Even if I spend 30 minutes writing what’s holding me back, I gain time because those obstacles can get solved instead of keeping me in procrastination mode or plowing through and making something that’s not great (that’s a waste!)

Hype yourself up. Write a short (1–3 paragraph) review of your own work, as if you were your own biggest fan. Read previous compliments from clients for inspiration. What makes your work great? Why should someone work with you? There’s a lot of faith in the feminine — faith that your initial idea is amazing, faith it will all work out. When we get into the doing, it is so easy to lose that connection. This practice helps you feel it again.

Connect to others who have been before you. Read a book or listen to a podcast about someone who has already done what you are doing. Borrow someone else’s belief, while you build yours.

Feed desire.

Those intuitive nudges are powerful and the best way I have found forward. When we have that initial intuitive hit, knowing, nudge, one could also call it a desire. In my experience, it’s the desire piece that makes a big difference in how a goal goes, and it’s the fleeting part.

When an idea or next step comes intuitively into our hearts and guts, it's strong and clear and fueled by desire. Let’s say you get the hit that now is the time to make the course or write the book. The desire makes that almost seem easy.

Then 10 minutes later our brain kicks in. All of a sudden, we are already behind, overwhelmed, and it does not seem so fun anymore. We keep pushing and it only gets worse. Our brain is trying to protect us from change, which it sees as unsafe.

It’s our job to keep the desire alive and get back to the place of ease and flow. Remember how I stayed up late writing the course? Weaving in the feminine was the key to feeling focused and efficient (there’s that balance!)

What does this look like in practice?

Imagining the best case scenario. Before I make a plan, I write about my desired outcome. I write about how the outcome would impact my life, my family, those I’m helping. I really build the desire, I cultivate it in this story I’m telling. I go back and write it in the first person. I read what I wrote before I sit down to work. It’s challenging to do something for future you. This exercise brings your ideal future into the present.

Feel the benefits of the result. This practice is about really feeling the outcome you want. I close my eyes and feel what it feels like to be done and have achieved the result I want. Sometimes I have to say it out loud a few times, so I can really get that energy of desire. This exercise helped me understand how flat some of my “wishes” had become, and how important it is to my motivation and focus to really feel that quality of desire.

Clear energy. I find desire often gets squished by other areas of my life that are not getting my focus at that precise moment. So for example, I sit down to make slides for the course I’m working on, and the mess around me is super distracting. When I take 10 minutes to tidy it up, the energy of my work space is lighter. Or it’s time to be creative and something with one of my kids is weighing on me. The feminine art of clearing that energy makes those ideas come so much faster.

I hope that what you are seeing is where the feminine needs some time and space, and how these things don’t take extra time — they are actually making us time.

If you’re curious about this process of bending time and bringing more balance to your life (even if you are juggling too many things), I’ll teach you how to do that in Take Control of Your Day. Sign up for this free workshop here.

Become a Planner with Mia Moran

Tue, 02 Apr 2024 00:00:00 -0400

“In the feminine model of planning, we have to be willing to trust our hearts and guts and intuitions and future selves and make a plan to fulfill what they are dishing out.” –Mia

Many of the women that we work with don’t love the idea of being a planner.

They want freedom — and a plan feels like the opposite.

I get it.

Here are a few truths about me:

I’m a creative who went to art school because the structure of other school wasn’t working
I have been labeled dyslexic and ADHD.
I am a manifesting generator in Human Design, which means I need to be able to change my mind and try lots of different things.
I have had bouts of being utterly tortured by procrastination.

I didn’t want the structure of a plan, but I started listening to stories of very successful women, who worked 3 days making plenty of money, were great mothers, frequented yoga, traveled… all the things. And I realized that they made a choice and charted a course.

Planning as a Creative Process

Planning — even for people who don’t like to plan — shifts when we shift how we plan. We need to stop putting together a puzzle of all the things we are “supposed” to do when we plan.

When we start weaving a tapestry of what matters most, planning becomes a creative process.

When we get creative and focused on what matters, we’re more likely to keep showing up for planning. When planning this way becomes a practice, eventually our days are composed only of what really matters to us and our destiny.

My favorite definition of planning is this: Planning is just making choices in advance.

When I say that to FLOW members or our audience, women heave a big sigh of relief or give a huge AHA!

Women are often more willing to be a planner when they shift how they think about planning.

Mixing Masculine and Feminine in the Planning Process

If you’ve pushed back against planning, you are probably thinking a lot about masculine models of planning.

First let me clarify, when I talk about masculine and feminine planning, I’m talking about energy, not gender.

The way we plan and make choices as a society is very masculine, and the negative side of that is that planning has largely been about how much we can do. This is why “busy” became a badge of honor, even though it leads to burnout, stress, sickness, and other issues.

That isn’t to say masculine energy in planning is all bad. The problem is the feminine is squeezed out completely.

We need a balance of masculine and feminine energy to make a good plan. Since we are so entrenched in a masculine model, I think most of us need to dive deeper into the feminine.

When we bring the feminine in, the planning process becomes that tapestry of the life we want.

Understand the FLOW Planning Method

I drew heavily on feminine energy in creating the FLOW Planning Method, a new way of planning (and yes, it works for non-planners). Let’s take a look.

Center

The first step is to center. We want to make choices from the inside out, so we want to be as centered and grounded as possible when it’s time to make those choices. When we are centered, we can make choices that truly honor our future self.

Vision

From Center we Vision. We create a picture and feel the result we want as if we’ve done it. We shift our identities in advance and make the change energetically before we make it physically.

Center and vision together can take as little as 2 minutes, though sometimes we give more time for bigger decisions or longer term plans.)

Decide

With our vision set, it’s time to Decide. When we are deciding how we will spend our time, we often default to what everyone else is doing and what we’ve done before. But if we’ve taken the time with Center and Vision, we can access a new way that sees a clearer next step that is completely aligned with our future self.

At this point, our decisions or “knowings” feel so right. That does not mean that 5 minutes later we won’t doubt ourselves. Often a “who am I?” or “this feels too hard” will show up. A good plan helps us face our limintig beliefs in new ways.

Part of the Decision step brings in feminine trust/faith and matches it with the masculine quality of breaking things down and organizing them. We get things out of our head and on paper (or into a doc) quickly, then we organize them — sometimes into teeny tiny steps, sometimes into bunches of like things, always prioritizing 3 things that feel true at the soul level and letting the rest fall into place around.

Anchor

So much shifts when we make decisions a little differently. By this state in the process, we have prioritized things in a more aligned way, but we still have a glorified to-do list. We will quickly get overwhelmed about our new idea or way of being, because the part of us that KNOWS we can do it does not understand time. We need to Anchor what we’ve said yes to in time. We do this differently for different things. Some people like knowing that they have a morning where they have cleared the space for creativity. Others may have something that needs more specificity — 30 minutes of food shopping, 30 minutes getting organized in the kitchen, and an hour of meal prep. The key is to anchor all the important things.

Follow through

When we have gone through the four steps above, follow through shifts, because there is a combo of focus, time bending, and momentum that creates a different result. I’ve found that even people who say they aren’t good at follow through, become finishers when they’ve done the rest of the process.

There are different ways to apply these steps depending on what you are doing, but they work for a big project or in a 90-minute time block. We walk through those later, but basically it's about bringing awareness to recentering, revisioning, redeciding, and re anchoring yourself and then taking the next step.

And there are a few next-level keys to “feminine followthrough” that I will teach in Feminine Productivity. If you want to learn more and do a deep dive into how to plan your day, make sure to come to our upcoming workshop!

We change our vibe before we make a choice, the outcome changes.

In the feminine model of planning, we have to be willing to trust our hearts and guts and intuitions and future selves and make a plan to fulfill what they are dishing out. We need to get real about time and take the steps. When we practice this again and again, new sychronicities open up. EVERYTHING changes.

Build a Business that You Love with Jeannie Spiro

Thu, 28 Mar 2024 00:00:00 -0400

“I want to approach my business in a way that feeds me as opposed to depletes me.”

–Jeannie Spiro

Now is the right time to grow and change … but you have to sell it. Today I’m talking with business and sales strategist Jeannie Spiro about her own path to entrepreneurship, how she sold her programs, and how ideas about what she should do almost derailed her.

Jeannie asks some really important questions: What does running by business from home look like now? What's important to me now? Who's important to me? How do I want to spend my time? We have plenty of people telling us what we need to do, but these questions are at the core of why we do what we do.

But we’re also in business to make money, and that means making sales. I know a lot of women who are uncomfortable with sales, but Jeannie shines at it. We dive into what she does and what gets in our way.

We talk about:

Doubts about whether it’s the right time for a next step and building faith in yourself
Letting go of things that aren’t working
The difference between marketing and sales — and why getting in front of the most aligned people is so important
Dropping into your heart before you sell.
Setting up systems to support your sales
Practicing selling because the more you get comfortable with making invitations, the easier it gets when you go even higher up

ABOUT JEANNIE

Jeannie Spiro is a business and sales strategist specializing in helping women entrepreneurs and conscious coaches with building an impact-driven, high-end coaching business.

Through her private coaching and mastermind programs, she's helped hundreds of clients turn their expertise into high-ticket programs and develop sales systems that allow them to consistently generate multiple six and seven figures in their business.

In the past 35 years, Jeannie has closed millions in sales by selling one-to-one, selling from the stage and selling without complicated sales funnels. Through her programs, she now teaches clients her unique sales framework that allows women to stop stressing about how and when to sell and fill their programs and be able to consistently and more predictably achieve their sales and revenue goals.

Jeannie's on a mission to help more women monetize their expertise and multiply their income and impact.

When she's not helping clients monetize their business, she can be found spending time with her family, traveling, or binging the latest series on Apple or Hulu.

LINKS

jeanniespiro.com
The Ultimate Speaking Lead Generation System: https://jeanniespiro.com/guide
Instagram: https://instagram.com/jeanniespiro
Facebook: https://www.facebook.com/jeanniespirocoaching

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

WHAT FEEDS YOU? What does it take to have a business that feeds you instead of depletes you? Try journaling on these questions: What does running by business from home look like? What's important to me now? Who's important to me? How do I want to spend my time? You can also pay attention throughout the day for the next week or month to what depletes you and what fills you up.
DROP INTO YOUR HEART. Get used to pausing before selling. You can even practice this a few times without making an offer after. Get really clear on the importance of your offer. It can help to read or listen to testimonials to remind yourself of the impact you’ve had. Get excited about what you do and your why. You need to believe fully in what you do to be able to connect.
HAVE MORE CONVERSATIONS. Having more conversations about what you are selling gives you practice talking about it. It takes the pressure off a little because you are having lots of conversations, and you practice making the invitation. Set a number of sales calls to have. Then reach out to set up those calls. Talk about your offer or service whenever it comes up.

My Wellness Now with Mia Moran

Tue, 26 Mar 2024 00:00:00 -0400

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

It Has To Be You with Tess Masters

Thu, 21 Mar 2024 00:00:00 -0400

“The mess is where you find the magic.”

–Tess Masters

You have permission to go after whatever you want, no matter what. That’s the idea behind Tess Master’s new podcast It Has to Be Me.

Tess has been on the show before and we’ve talked about eating to thrive and food choices and hormones and blender recipes. Today we’re talking about the magic in the mess.

What happens when you get really clear on what you want? What happens when you give yourself permission to go for what you want — and to celebrate all you’ve done? You have to go through the mess — the talking it through, the doubting, the crying, the rejoicing, the trying on different hats and deciding what is and isn’t for you — to get to the magic. But you can get there and celebrate it!

We talk about:

Valuing stillness and quiet and listening to your intuition
Your purpose being connected to your heart’s desire
How your capacity expands in “it has to be me” moments
Limiting your potential by not making time to be the healthiest, most energetic you
Making decisions based on your now or future self, not your past self, and differentiating between what is yours to be or do, and what isn’t
I’m not enough and I’m too much are part of the same story

ABOUT TESS

LINKS

It Has to Be Me

https://ithastobeme.com/

The Blender Girl website:

https://www.theblendergirl.com/

Skinny60® Health Programs:

https://www.skinny60.com/

The Decadent Detox Cleanses:

https://www.thedecadentdetox.com/

Facebook @theblendergirl

Instagram @theblendergirl

YouTube

https://www.youtube.com/user/theblendergirl

LinkedIn

https://www.linkedin.com/in/tessmasters/

TESS ON PLANSIMPLE

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

CLEAN UP YOUR FOOD. A lot of times we try to shift our food because we want to lose weight or deal with a health issue. When we clean up our food, we also clean up the pathways within us. It makes it easier to hear our own intuition and get clear on what we want. Play with something new: blended foods, raw foods, more veggies. If this feels too big, schedule some time to explore the links to our shows with Tess where we share lots of ways to make clean food easier. From there, choose one change you will make.
CELEBRATE WHAT YOU’VE DONE. We’ve been taught not to promote ourselves or take too much pride in what we’ve done. Stop today and celebrate yourself. Having trouble? Celebrate somebody else first (we’re usually better about that). Then find something about yourself to celebrate. You probably know what it is, but you are holding back.
GET QUIET AND LISTEN. You get the biggest downloads when you're still and quiet and you just listen, but we don’t get quiet very often. Schedule time to get quiet. Find a space away from other people. Turn off your phone. Sit through all the chatter about what you should be doing. See what happens as you move beyond the discomfort of getting quiet. The more you do it, the more practiced you get. Commit to doing it regularly for a trial period.

5 Strategies to Find Time for Your Health

Tue, 19 Mar 2024 00:00:00 -0400

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

Taking a Stand for Your Body with Marie-Claire Hermans

Thu, 14 Mar 2024 00:00:00 -0400

“So many people keep failing in their well being because they don't understand that food is not about food.” –Marie-Claire Hermans

It’s time to take a stand for your health. Imagine facing bouts of paralysis, incontinence, memory loss, and a sense of losing life as you know it. Marie-Claire Hermans had multiple doctors tell her it was all in her head. She finally found one who helped cure four of six diseases.

When he told her the other two — fibromyalgia and chronic fatigue syndrome — were incurable and she’d have to just live with them, she slammed her fist down. She was not going to have it. She went on a quest to cure herself and found her answer in raw foods.

She started a business, moved to New York from Belgium at age 60, and published her first book at age 65. She’s here to talk about her book and where mindset and food intersect.

We talk about:

Needing a long-term vision to guide food changes
Leaving a legacy of love and being loved
Having health transformations instead of body transformations, lifestyles instead of diets
Eating for more energy, more stamina, more focus in your business or career so you can enjoy more of what you love and how many things change when you open up your abundance of energy
The orgasmic feeling of eating all raw foods
Creating a health plan like you would create a business plan

ABOUT MARIE-CLAIRE

In 2018, Marie-Claire sold everything she owned, packed two suitcases, and moved from Belgium to New York City to start a new life… she was 60.

Just nine years earlier, she healed herself of two “incurable” diseases after barely surviving a killer cocktail of six. She threw everything overboard she was taught to eat, and stopped cooking all her food. Now she shows high-performing women how to explode their energy, charisma, and style for a profitable presence. How? With a plant-based lifestyle that supports their ambitious dreams and fits their busy schedule.

LINKS

Plant-based Energy with Marie Claire on the PlanSimple podcast
Energy For Experts — https://www.energyforexperts.com/
Plant Based for Profits: How to Eat for Success paperback
Plant Based for Profits: How to Eat for Success ebook
LinkedIn
Facebook @energyforexperts
Marie-Claire’s Facebook Author Page @marieclaireauthor
Instagram @energyforexperts

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

CREATE YOUR VISION FOR YOUR 90S. How do you want to be doing in your 90s? How do you picture your health, your body, your ability to enjoy activities and people you love? If you have a lot of negative or ideas about aging, think about the most vibrant people you know. Get a really clear vision of yourself decades in the future.
MAKE A HEALTH PLAN. Most of us don’t plan for our long-term health. It’s so far away. It feels like too much to change all at once. Yet we plan for so many other things. Make a plan for your health, based on your long-term health vision. You don’t have to do all the things at once, make the plan so you can start making more doable changes that lead to your long-term goals.
TRY RAW FOOD. All raw food isn’t for everyone — or for all the time, but it is a very different experience. You get all of the life force of the food, and it can have huge impacts on energy. Try this doable change as an experiment. Commit to doing it for a week, and check in to see how your body feels. We have more advice on the podcast about raw food if you want to explore more before you get started.

Keep What You Want with Kristyn Ivey

Thu, 07 Mar 2024 00:00:00 -0400

“When you shift your focus to what you want to keep, it's a much more interesting exercise and not as stressful.” –Kristyn Ivey

Want less stuff? Start with what you really want to keep. On this episode of the Plan Simple Podcast, I’m really excited to talk with Kristyn Ivey, a professional organizer and certified KonMari consultant about organizing and decluttering.

Decluttering and organizing is about examining the things we surround ourselves with. While a lot of us want a decluttered and organized house, getting there feels daunting and like a huge chore. We talk about remembering the benefits of a decluttered space, and Kristyn points out that the KonMari method gives permission to keep what you want (and let go of the things you don’t—but the focus is what you want to keep).

The process starts with examining your ideal lifestyle and living environment, with questions like: What is your why? What do you love? How do you want your home to feel? How do you want it to look? What would your life be like if it were clutter-free?

We talk about:

Planning your tidying event, keeping in mind three things: the size of your home, the level of clutter, the pace of your decision making
Working with other people’s priorities and conversations about decisions
Digging in and making decisions instead of doing a little tidying here and there
Do the whole process for yourself and focus on your own stuff before you even think about kid’s or partner’s stuff
How the process changes your consumption patterns
Adjusting the KonMari method order (clothes, books, papers, miscellaneous, sentimental items) to fit your current needs—start with what is causing you stress

About Kristyn Ivey

Kristyn Ivey is a professional organizer who is dedicated to teaching busy families, professionals, and creative entrepreneurs how to let go of “stuff” and attract a truly abundant life. She’s the founder of For the Love of Tidy. With over 1000 hours of tidying experience, she’s been featured in Good Morning America, Bloomberg, HuffPost, Vox, and the Chicago Sun Times, with live appearances on ABC7, FOX32, Windy City Live, and more. She also co-hosts the weekly podcast Spark Joy celebrating the transformative power that comes from surrounding yourself with joy. She is also the author of the #1 Amazon Best Seller The Tidy Home Joy Journal and regularly chats about clutter with packed audiences, eager to shift their understanding of what it means to be organized in their home and life.

LINKS

Doable Changes from this episode:

THINK ABOUT YOUR WHY. Before you start going through your stuff, set aside time to think about why you are doing this. Get clear on your ideal lifestyle and living environment. Ask yourself: What do I love? How do I want my home to feel? How do I want it to look? What would my life be like if it were clutter-free?
SCHEDULE YOUR TIDYING EVENT. Commit to digging deep and doing the work in large chunks. Think about 3–5 hour tidying moments. Put 6 of these on your calendar. Plan for what you will tackle during each. (KonMari method usually moves through categories in order—clothes, books, papers, miscellaneous, and sentimental).
WORK WITH WHAT YOU CAN HANDLE. If you’ve read The Life-Changing Magic of Tidying Up, you know that it suggests pulling everything that is in a category out at the same time, (so for example, pulling out all of your clothes from every closet and bin and drawer. Kristyn recommends working with what you can handle and saving your energy for decision making. So doing all the books on one level of your house, rather than moving them all into one central space. Be realistic about what you can go through in a given tidying “moment.”

Giving, Receiving, and Planning with Mia Moran

Tue, 05 Mar 2024 06:04:00 -0400

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

Oracle Cards with Mia Moran

Thu, 29 Feb 2024 00:00:00 -0400

“Oracle cards are always on point in the most magical way —even when you don’t see it at first.”

–Mia Moran

Let’s talk about oracle cards! Whether you're a seasoned oracle card puller, or just dipping your toes into the mystical waters, oracle cards offer a simple yet profound way to connect with your intuition and the wisdom of the universe. They are one of my favorite tools!

Oracle cards bring intuition, joy, and fun to the planning process — so much so there are prompts for oracle cards throughout the FLOW planner. The funny thing is Oracle cards are always on point in the most magical way —even when you don’t see it at first.

What Are Oracle Cards?

Oracle cards are decks of cards featuring images, symbols, and messages designed to provide guidance and inspiration. Unlike tarot cards, which follow a structured system, you have more flexibility and freedom in interpreting oracle cards. Each deck is unique, and there is a deck (or many) for everyone.

Why Use Oracle Cards?

Oracle cards are not about predicting the future or receiving definitive answers; they're a tool for tapping into your own inner wisdom. Oracle cards invite us to embrace the magic and mystery of life. They can help us:

Gain Clarity: Oracle cards can provide perspective on various aspects of your life, helping you see situations from a new angle.
Connect with Intuition: Through the process of using oracle cards, you strengthen your intuition and learn to trust your inner guidance.
Receive Validation: The messages you receive from oracle cards often validate your feelings, experiences, or decisions, reassuring you that you're on the right path.
Find Inspiration: Oracle cards are a wellspring of inspiration, offering fresh insights and ideas to fuel your personal growth journey.

You need to trust that the right card always shows up for you.

How to Use Oracle Cards

Set Your Intention: Are you asking for a theme for your week? Are you pulling 4 cards? If yes, which spread are you choosing? Clear your mind and focus your energy on your intention.
Shuffle the Cards: Shuffle the deck while concentrating on your question or intention. Some people like to shuffle while silently repeating their question or focusing on their breath. Trust that the right cards will come forth at the right time.
Draw Your Card or Cards: When you feel ready, draw one or multiple cards from the deck. Trust your intuition when selecting the cards. Each Friday in FLOW365, I pull 4 cards. I post them, and many women print them and paste them into their planner. You can take a photo and do the same. We have one FLOW365er who draws them in her planner.
Interpret the Messages: Take a moment to study the images and messages on the cards you've drawn. Notice any intuitive nudges or gut feelings that arise as you look at each card. The meanings may not always be obvious, but trust that the universe is communicating with you in a way that resonates with your inner wisdom. Many decks come with a guidebook. After you’ve examined the card itself, read about the card in the guidebook to see what other insights arise.
Reflect and Act: Reflect on the messages you've received and how they relate to your situation. Some cards like the weekly or daily one, I reflect in my planner. Sometimes I pivot my focus, or see a new way to navigate obstacles.

Creating a Seasonal Spread

There is a place in the FLOW planner to plan the season at a glance. One way I like to use this page is to draw a card for each week and record it on the season-at-a-glance page.

Then I go back each week and examine and interpret each week’s card. Even if you don’t know what the card means when you draw it, you will have new insight when you get to that week.

On the show, I actually draw some cards and show more ways we use them in FLOW365. Check it out:

https://plansimple.com/podcast/

LINKS

Unshaming with Kamini Wood

Thu, 22 Feb 2024 00:00:00 -0400

“The unshaming process is bringing out into the forefront all of that stuff that we're telling ourselves, because shame is really saying that there's something wrong with me. By naming it out loud, we're taking all of the wind out of its sails.” –Kamini Wood

Are you holding yourself back without even realizing it? I’m really excited to talk with Kamini Wood, a certified life coach, about limiting beliefs. She shows us how to reign in people pleasing and perfectionism and overcome the beliefs we have that hold us back.

We see a lot of people pleasing and perfectionism in the PlanSimple community, so we started there. Kamini says that overcoming people pleasing starts with getting clear about your needs and values. When you’ve reconnected with that you can begin to realign your actions and step out of the people pleasing role.

Then pay attention to your body. It may take a little time to learn your own cues, but notice what happens when you start people pleasing. Practice self-talk to see what’s happening and what you really want. Kamini recommends actually talking aloud to yourself. It feels weird at first, but it’s important.

We talk about:

Perfectionism and “next-ing”
Separating out values you were brought up with to what is really meaningful to you now
Why we avoid boundaries … and why we need them
Learning how to hold boundaries (it’s something we need to learn!)
Shaming ourselves and the unshaming process
Helping kids navigate perfectionism and people pleasing

ABOUT KAMINI

Kamini Wood, a certified life coach, helps high-achievers heal their relationships with themselves. She helps people take courageous steps in identifying limiting beliefs, reasons for stagnation and overcoming self-doubt in order to live a fulling professional and personal life.

Kamini is a best-selling author; holding certifications in various modalities including life, wellness, high-performance coaching, teen life, conscious uncoupling, calling in the one, new money story, breath work, meditation and diversity, equity inclusion, and belonging. She is also trained in conscious parenting and coaching for children.

LINKS

https://www.kaminiwood.com/
Instagram: itsauthenticme/
Pinterest: @itsauthenticme/
Podcast: RiseUp - Live Joy Your Way Kamini Wood

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

IDENTIFY YOUR NEEDS. The first step to break out of people pleasing is to recognize your own needs and values. Take some time to think about what you actually need, believe and value yourself. This can be an ongoing process. You can start by asking yourself questions like: What’s going on here? Is this something you actually want to do? Is this really what you agree with? Pay attention to values you were brought up with. Ask if they fit you now.
SET AND KEEP BOUNDARIES. You can set and keep boundaries with others and with yourself. It’s helpful when setting boundaries to ask: Why am I setting this boundary? What is the value I have in this boundary? Why is this meaningful to me? Knowing that can help you hold firm when things get rough. Even if you fail to hold firm on a boundary, you can try again.
TALK TO YOURSELF. Kamini recommends actually talking aloud to yourself. When you say aloud the things you say to yourself in your head, you hear them and realize they are not okay. At the same time, when you say a boundary aloud, you are witnessing it for yourself. Practice talking aloud to yourself.

Breathing Opens Up Creativity with Jen Murray

Thu, 15 Feb 2024 00:00:00 -0400

“Honor the breath for being able to bring you through the journey that is meant for you in that moment.”

–Jen Murray

Breathe! Your breath can save you—really. I’m so excited to talk with Jen Murray, the founder of the High Vibe Healing Collective, about breathwork. Jen talks about letting go of the trapeze and leaping into entrepreneurship and how breath saved them.

It’s important to have lots of tools at our disposal when you are in spaces that are difficult. Breathwork is one of those tools. Breathwork is both simple and complex. I love the way Jen describes it as both a simple practice you can do daily and an opportunity to go on a journey. At the end, Jen ties it to astrology too — another tool for your tool box.

Jen says, “Your body will go to the level of safety that you create for it, and it will also use your breath in a way that nourishes and invites you in.” Let’s see what we can invite in with our breath.

We talk about:

Four portals breathwork can open up
You body taking what it needs from breathwork
Conscious connected breath — a non-athletic breath, with not holding at top or bottom
Breath of belonging and breath groups
Breathwork opening up creativity and productivity
How to bring astrology and breathwork together

ABOUT JEN

Jen Murray (they/them) is the Founder of the High Vibe Healing Collective, using their lived experiences as a white-bodied, queer, loving mama, to breathe new ways of being and belonging. They emphasize inclusivity and conscious co-creation of embodied wellness, uplifting LGBTQ+ communities and inspiring heart-aligned leadership for a more justice-oriented world. Jen sparks joy-filled, loving, cosmically divine communities with a passion for social justice and accountability.

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

DAILY BREATH PRACTICE. You can have both a daily breath practice and go on a journey with breathwork. Choose a daily practice, box breath or another specific breath. Schedule time to do it daily. You only need a few minutes. See what happens when you make it a regular part of your day.
BREATHE CONSCIOUSLY. We all have to breathe, and fortunately we don’t have to think about it all the time. That said spending time consciously breathing can make a difference. What happens if you bring attention and consciousness to your breath?
TRY A GUIDED BREATHWORK JOURNEY. Breathwork can take us on a journey. Let a breathwork facilitator take you through breathwork and see where it takes you. Remember and trust that breath will take you where you need to go in the moment.

Co-Parent Well with Mikki Gardner

Thu, 08 Feb 2024 00:00:00 -0400

“Every mom has the power to create a beautiful harmonious environment for her children, regardless of what the other parent is doing.”

–Mikki Gardner

Calmer co-parenting? Yes, please! Mikki Gardner is dedicated to helping moms co-parent confidently and well. You’re not going to agree 100% of the time, but you can co-parent calmly whether you are married, divorced, separated, or working with grandparents or others. Whether you're deciding to leave a marriage, you've already left a marriage, or you're in a marriage, there’s a lot in this conversation for you.

Mikki believes that when moms do the work to protect their wellbeing, to cultivate their own calmness, and to reclaim the freedom that they are really after, it helps not only them, but those around them. Part of that is being responsible, not reactive.

Her three step process for that is awareness, agency, and aligned action. It’s a simple process, but not easy. We talk through what it looks like to actually do it with kids or partners or exes and the other triggers life throws our way.

We talk about:

Pausing to take a breath and figure out what’s really going on
The real options—to accept, change, or leave things—when we think we have no choice
Getting out of the nasty-gram cycle
Noticing what being triggered or activated feels like in your body
The benefits and shadow side of people pleasing
Making decisions from a grounded place within yourself—you already know

ABOUT MIKKI

Mikki Gardner is a certified life and conscious parenting coach. Driven by her own struggles of overcoming divorce, Mikki helps moms move past the divorce drama and conflict to become calm, confident co-parents, even without their ex’s participation. Mikki is the host of Co-Parenting with Confidence and the author of The People Pleasers Guide to Co-Parenting Well.

LINKS

mikkigardner.com
Instagram @mikkigardner

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

NOTICE WHAT BEING TRIGGERED FEELS LIKE. Get back in touch with your body. We experience being triggered or activated in different ways. When you know what it feels like in your body, you can use that sign to help you learn to respond instead of reacting. The first step, this doable change is simply noticing how it feels and trying to recognize.
PAUSE AND BREATHE. Reaction may not take you where you want to go. Pause and breathe. Take time to assess what’s really happening. (It’s often not the first thing you jump to.) Then choose how you want to respond.
ACCEPT, CHANGE, OR LEAVE. Next time you feel like you have no choice in a situation, use these options. Can you accept the situation? Can you change it? Can you leave it?

Repair Your Relationships with Stacey Curnow

Thu, 01 Feb 2024 00:00:00 -0400

“I think it’s a big myth that relationships should be easy, or because I love my partner, it should be easier.”

–Stacey Curnow

Why are relationships so hard? We think they should be easy, but we’re primed from an early age to have trouble. Stacey Curnow is a family counselor and the author of Repair Your Relationships, and we dive into the why behind that — and how we can fix it — in this conversation.

It comes down to our nervous system. If we feel unsafe, we go one of four ways: fight, flight, freeze or collapse. When our nervous system gets dysregulated nothing good comes of it, so Stacey helps us think through what we need to create calm.

One person in a relationship can work on their attachment wounds, but when everyone is doing the work, it goes faster and better.

We talk about:

Getting out of a blame cycle
Intergenerational trauma from a shamanic and neuroscience lens
Moving away from attack and defense to curiosity
Tara Brach’s RAIN meditation as a tool
Collaboration and understanding priorities even if you disagree
Prioritizing calm

ABOUT Stacey

Stacey Curnow is a Licensed Clinical Mental Health Counselor (LCMHC) and owner of Asheville Family Counseling. She specializes in helping people heal attachment trauma and enjoy more connection and happiness in their most important relationships. She's spent years learning and sharing about how to make relationships stronger and more loving with a unique mixture of cutting-edge science and ancient wisdom. She's on a mission to help people have happier and healthier relationships, and her counseling practice, books, and online programs are a big part of that mission.

LINKS

Stacey’s book: https://staceycurnow.com/book/
Stacey’s relationship fire drill
Stacey & Asheville Family Counseling on Facebook @StaceyCurnow
Stacey on Facebook
Stacey on Instagram @ashvillefamilycounseling

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

PRIORITIZE CALM. What do you need to do when your nervous system gets dysregulated? Stacey offers some examples: going for a walk, calling a friend, taking a bath, taking three deep breaths. There are of course many other options. The important one is knowing what works for you. If you don’t know, try out one of these options the next time you feel yourself losing your cool. If it doesn’t work, try another one. Write prioritize calm places where you will see it regularly to remind you to use your calming strategies.
TRY THE RAIN PRACTICE. Try Tara Brach’s RAIN practice. Here’s how she explains it: Recognize what is happening; Allow the experience to be there, just as it is; Investigate with interest and care; Nurture with self-compassion.
UNDERSTAND PRIORITY CONCERNS. You may disagree with your partner in a certain situation, but see if you can understand each other’s priority concerns. For example, is your priority safety, fairness, learning, health …? That understanding gives you a different place to address the issue.

Feel Better in Your Body with Katie Bramlett

Thu, 25 Jan 2024 00:00:00 -0400

“We're so afraid to trust the magic that can happen when we set an intention of connecting with ourselves.”

–Katie Bramlett

What does kindness have to do with weight loss? What happens when we back off the number on the scale and start with questions like: What do you hope to get from weight loss? Is it something that you could get now without weight loss? What have you tried in the past? Are you just trying the same thing in a different package and expecting a different result?

With so many people with weight loss and exercise goals right now, I’m so excited to share this conversation with Katie Bramlett, the co-founder of WeShape, a home work out company that focuses on mind-body connection, mindful movement, and mental shifts.

One of the main goals Katie has for clients is to turn up the internal voice — not the one that shames you, your real internal voice that tells you what you need. At the same time, turn down the dial on the external voice, what the world tells you that you need.

We talk about:

How to find motivation for exercise if the scale isn’t your reason and continuing to unravel body shame and hatred
Starting from the questions: how do you feel? What does your body need today?
Getting out of the “I don’t have time” mindset (even when your calendar is packed)
The magic of setting intentions related to self-kindness
What happens when you have health reasons to be thinking about weight loss
Focusing on a physical goal, not a specific weight

ABOUT KATIE

Katie Bramlett is the CEO and Co-Founder of WeShape. With a background in Psychology and excellent skills with Infrastructure and Operations, Katie concentrates on the goal that you should strive to feel better in your body, not focusing on how to change your body. With over 20 years of experience, Katie is passionate about social change and is leading WeShape’s brand mission of bringing awareness to the toxic weight loss culture. Her entire company and product is rooted in intention, movement, community, and beliefs. She aims to help people bring self love and emotional intelligence to fitness and to create self awareness through meaningful conversations. Katie and her team deliver customized training and nutrition plans and provide each member with personalized workouts.

LINKS

Special offer: WeShape.com/plansimple for a free 14-day trial of WeShape

Website: https://www.weshape.com
Youtube
Instagram @weshape.wellness
Tiktok handle:weshape
Facebook @WeShape
Apple Podcasts

MENTIONED LINKS

Fat Positive with Nicola Salmon

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

START WITH WHAT YOUR BODY WANTS. Instead of putting “workout” or “yoga” or “hike” on you daily schedule, start the day asking what your body wants. Do you need to be outside? Do you need something gentle? Do you have a lot of energy? Choose your movement from that point.
MAKE MINI MOVEMENT HAPPEN. How often do you think, “I don’t have an hour to work out?” Try asking where can I fit in 5 minutes of movement? Could I do that more than once today? You can pair this with starting what your body wants.
SET AN INTENTION OF SELF-KINDNESS. Choose to be kind to yourself today. You could start by notice when you are self-shaming or when your inner voice is unkind. If you really listen, you may realize that voice is not your own, but somebody else’s. Practice speaking kindly to yourself.

Emotions are Energy with Erica Cordeiro

Thu, 18 Jan 2024 00:00:00 -0400

“If your intention is aligned with how you feel, then magic will happen.”

–Erica Cordeiro

What if there was a shortcut to releasing the things holding you back? I’m really excited to talk with Erica Cordeiro, an energy medicine practitioner, about the Body Code. I’ve worked with the Body Code for a few years now, and it’s amazing — as is Erica’s story.

Erica’s story really demonstrates that we all have a chance to change and shift and be our most authentic selves and find our purpose. We can get past the pain and shame of our own and our ancestors. You have to hear it from her.

Erica explains that everything is just energy. Emotions are just energy, and sometimes we trap that energy and it wreaks havoc in our bodies and holds us back. The Body Code is a way out.

We talk about:

Healing illnesses and physical ailments
Breathing through and not trapping emotions
The belief code and clearing limiting beliefs
Clearing layers to be able to take the next step
Releasing shame through the Body Code
How energies of shame, guilt, and fear can hold us back, and the magic that can happen when we release them.

ABOUT ERICA

Erica Cordeiro is an Energy Medicine Practitioner, Trauma-Informed Breathwork Facilitator & Goddess Yoga teacher who specializes in helping female entrepreneurs heal limiting beliefs, release trapped emotions and expand their energetic wealth containers through a divine feminine lens. She is also launching a podcast called “Sexy & Wealthy Podcast” where she talks about things from motherhood, spirituality, manifestation, and everything in between.

LINKS

https://www.alignwitherica.com/
Instagram @alignwithErica

MENTIONED LINKS

It Didn’t Start with You

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

MAP YOUR WAY TO HERE. We don’t want to get stuck in our past, but sometimes it helps to see how you got where you are now. All of your experiences have created the version of you right now. Map it out. Be proud of yourself.
TRY BODY CODE. You might go to it for a physical ailment like migraines or something like money mindset. It can help release many things that show up in our bodies or blocks in our lives. Remember, it’s not a one and done kind of thing, but each session can help peel back a layer.
STOP TRAPPING EMOTIONS. Trapped emotions are trapped energy that can wreak havoc in our bodies and lives. Try breathing through your big emotions and reminding yourself not to trap it.

Space Care with Ashley Moon

Thu, 11 Jan 2024 00:00:00 -0400

“Space care is a form of self care.”

–Ashley Moon

We’re all swimming in STUFF! I see so many people in FLOW365 and in other circles who want to declutter, downsize, and get their space in order. So I’m really excited to talk with decluttering specialist Ashley Moon.

Ashley suggests that we start by taking stock of how you feel about your space. Do you love it or do you hate it or somewhere in the middle? Are you able to nourish yourself, to rest, to nurture relationships? Another way to look at that is what is the purpose of each room — and does it fulfill that purpose?

Then you follow this three step process: sort, purge, organize. It’s simple, but it’s not easy. Don’t worry — Ashley gives specific suggestions for how to actually follow this system. And she shares the arc of decluttering and how to maintain a decluttered and organized house.

We talk about:

Easy entry points like setting a timer, and leaving time for wrap up so you don’t have to start from scratch again or sorting by person and putting away things that have a home as a starting point
Notice your stories and feelings during the purge/decision phase
Try not to be a perfectionist about deciding how to get rid of things
Having a body double, accountability partner, or coach to keep you going
Sorting into subcategories to help you make decisions — like sorting books into fiction or nonfiction, or tackling all your workout clothes, but not your other clothes in one session
How to tackle clutter in a shared space when not all of the stuff is yours

ABOUT ASHLEY

Ashley Moon is one of today’s top decluttering specialists, with an in-person team serving Greater Los Angeles and virtual support available worldwide. Ashley began organizing as a teenager in the late 1990’s, joined a declutter team in 2005, and started her own business, Creatively Neat, in 2011.

They’ve helped hundreds of homes and businesses look, feel, and function more beautifully and optimally. They love the art and power of decluttering- for it can offer us so much physically, mentally, and emotionally.

From an episode of Hoarders to managing moves for bigtime celebrities, and everything in between, Ashley has seen it all and enjoys helping people create neater lives!

LINKS

Website: creativelyneat.com
Instagram: @CreativelyNeat
Free Decluttering Guide & other resources

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

PUT AWAY THINGS THAT HAVE A HOME. Want to declutter a space? Start by putting away anything that has a home. Move dishes from your desk to the kitchen sink. Throw away trash. Put books back on the shelf. Hang up your sweater. Once you do that, you can work through other categories of sort/purge/organize.
FIND A DECLUTTERING PARTNER. You and a friend could both declutter on Zoom for a set time together. Or get together and have somebody help you go through your closet. Having a buddy can help you stick to the task and make decisions.
SORT ONE CATEGORY. Pick one category, break it into subcategories. Then sort and purge. For example, you could choose clothes and go through all your pants or all your workout clothes or all your shoes. Do the whole subcategory and focus on another one the next time you declutter.

A Year of FLOW

Tue, 09 Jan 2024 00:00:00 -0400

In today's show, I'm excited to share the Flow Planning Method, a five-step process I've developed to help you center, envision, decide, anchor in time, and follow through on your life goals. This method is designed to bring clarity and balance to the four key areas of life: food and wellness (F), lifestyle (L), om aka spirituality and self-care (O), and work (W). Learn more about FLOW365 at https://plansimple.com/flow365

Join me as I guide you through actionable steps to implement the Flow Planning Method and hear how FLOW365 takes it all to the next level. Let's make every day balanced together! 🌟

#PlanSimplePodcast #Flow365 #IntentionalLiving

Crafting Your Spaceship with Rob Bell

Thu, 04 Jan 2024 00:00:00 -0400

“The very nature of when things arise within you is that they arise outside of time.”

–Rob Bell

You can rearrange your life to make space for your dreams. I’m really excited to talk with author Rob Bell about his new book, Where’d You Park Your Spaceship, and about spirituality, the mundane, and how to tap into and live your dreams in the middle of real life.

Rob has inspired me on his own podcast over the years, including the idea of previous or future versions of myself. For example, I often ask, “What would five Mias from me do?” I’ve found a new perspective on spirituality from him … and even a new perspective on driving my kids to school. I’m so excited about this conversation.

I read Rob’s latest book and decided it was perfect for my son, who is studying the environment, and often wonders, “Why am I doing this. The world is just going to end anyway.” That Idea is central to Rob’s latest book, but he takes this grim, terrifying idea and handles it with amazing lightness. We talk a bit about the book and a lot about process.

We talk about:

The writer’s experience and the readers’ experiences
Dream work and how ideas come to us
Getting voices (including Elizabeth Gilbert) off our shoulder and not numbing ourselves so we can do creative work
Being your own patron or how to rearrange your life to make space for your dreams
Just taking the next step without figuring out the next nine
The difference between energy and effort and letting things arise with their own energy instead of forcing them into existence

ABOUT ROB

Rob Bell is the New York Times Bestselling author of fourteen books and plays which have been translated into 25 languages. His latest book is an intergalactic tale of love, loss, and bread called WHERE'D YOU PARK YOUR SPACESHIP? His visual art can be seen on Instagram @realrobbell, his band is HUMANS ON THE FLOOR, and his podcast is called The RobCast. Rob lives with his family in Ojai, California.

LINKS

Instagram @realrobbell

https://robbell.com/

MENTIONED LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

GET QUIET. Finding ways to get quiet so we can hear our inner voice is essential, but it might not look like what you think. It could be sitting in meditation, but it could be walking or biking or folding laundry. Don’t worry if amazing ideas don’t spring up. The more you do this, the more you make space for your ideas.
REARRANGE YOUR LIFE. Oftentimes we “can’t” do things we want to do, because we can’t figure out how in our current life. Try this as a brainstorm, a “what if?” practice. What if we had a smaller house? What if we shared a car? What if I did the podcast with the kids in the background? Don’t dismiss any of the ideas off the bat. Think them through … maybe try one.
TAKE THE NEXT STEP. Often we get stuck too far ahead in the process. We don’t know what step 9 is or how to execute step 6 or where the money for step 4 is coming from. Let that go. Take the next step, the one that is clear, the one that has some energy around it. It’s funny what reveals itself as you go.

Small Move 31: Focused Breathing and Energy Healing

Sun, 31 Dec 2023 06:00:00 -0400

Meet Julie Hannon. She’s a Healer, Mentor, and Shamanic Healing Arts Coach. She’s also been a FLOW365er and teaches in FLOW365! This small move is a practice and tool to create your best life with HeartListening.

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 30: Shift Your Perspective

Sat, 30 Dec 2023 06:00:00 -0400

Meet Jill Hope. She’s a Wealth Embodiment Coach and Success Mentor. Jill’s tip can change your mindset and vibration in an instant, and open you up to access higher-level thinking, inspiration, creative problem-solving, new opportunities, and synchronicities.

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 29: Get Your Digital Ducks in a Row

Fri, 29 Dec 2023 06:00:00 -0400

Meet Ashley Ludlow. She’s an Online Business Strategist and Technology Consultant. Digital organization can make a huge difference in your productivity, creativity, and peace of mind.

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 28: Optimize Your Business Banking

Thu, 28 Dec 2023 06:00:00 -0400

Meet Kaila Pilecki. She’s a Business Coach. Kaila will show us 5 quick tips to make sure we feel calm and organized around our business banking - and pay ourselves first!

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 27: Slow Down and Take 5 for You

Wed, 27 Dec 2023 06:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 26: Singing Our Gratitude to Nature

Tue, 26 Dec 2023 06:00:00 -0400

Meet Roxanne Lowery. She’s a Therapeutic Sound Practitioner, Transformation Facilitator, and Founder of Infinite Flow. Roxanne is a valued member of FLOW365. Today, Roxanne shares a deeply personal and connected way to express our heart's gratitude through the joyful use of our voices.

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 25: Turn “Have to...” into “Want to...”

Mon, 25 Dec 2023 06:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 24: Stop Having the Same Fight With Your Partner

Sun, 24 Dec 2023 00:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 23: 5 Steps For Better Health

Sat, 23 Dec 2023 00:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 22: Be the Next Ripple + an Amazing Ally

Fri, 22 Dec 2023 00:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 21: 10-Minute Movement Journey to Feeling

Thu, 21 Dec 2023 00:00:00 -0400

Meet Toni Bergins. She’s a Movement Alchemist and Teacher. She will guide us on a small movement journey to feeling and freeing, where you will feel the power of expression and release, as you tell your story to the dance floor.

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 20: 3 Secrets to Better Sleep

Wed, 20 Dec 2023 00:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 19: Quickly Move Stuck Energy and Create New Solutions

Tue, 19 Dec 2023 00:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 18: Create a Personal Impact Statement for 2024

Mon, 18 Dec 2023 00:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 17: Master the Emotional Side of Goal Setting

Sun, 17 Dec 2023 06:00:00 -0400

Meet Miriam Schulman. She’s an Art Biz Coach, Author, and Podcaster. This training teaches you to harness emotions for increased productivity. Learn to select empowering words, practice meditation for focus, silence the inner critic, and stop ruminating to achieve your goals effectively.

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 16: Write Your Lifestyle Intention

Sat, 16 Dec 2023 06:00:00 -0400

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

Get all 31 moves at https://plansimple.com/smallmoves.

Small Move 15: Craft Your Vision

Fri, 15 Dec 2023 00:00:00 -0400

Meet Jennifer Zwiebel. She’s an Entrepreneur Coach. She’s also a FLOW365er, who became a great friend. Tune in and discover the first essential step to bringing any idea to life: Crafting a clear, compelling vision. Use this process immediately to get clear on what you want and start making it happen!

Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Small Move 14: Manifest Your Dream Business + Life

Thu, 14 Dec 2023 00:00:00 -0400

Meet Nicole Crone. She’s a Business Mindset Coach. Learn how to use your thoughts and emotions to attract ideal clients and opportunities in your business.

Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Small Move 13: Emotional Freedom Technique

Wed, 13 Dec 2023 00:00:00 -0400

Meet Gianna Diggs. She’s a Mindset Coach. (She’s also a FLOW365er!) Use Emotional Freedom Technique to release what no longer serves you and set intentions for the things you desire in the coming year.

Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Small Move 12: Unlock Your Most Unapologetic Self

Tue, 12 Dec 2023 00:00:00 -0400

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

Get all 31 five-minute moves at https://plansimple.com/smallmoves.

Small Move 11: Quiet Self Doubt

Mon, 11 Dec 2023 06:00:00 -0400

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

Small Move 10: One Question That Will Save Your Marriage

Sun, 10 Dec 2023 06:00:00 -0400

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

Small Move 9: Elevate Your Self Image

Sat, 09 Dec 2023 06:00:00 -0400

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

Small Move 8: Identify the Root Cause of Hormone Imbalance

Fri, 08 Dec 2023 00:00:00 -0400

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

Small Move 7: Stepping on the Path to Holistic Empowerment through Jornaling

Thu, 07 Dec 2023 06:00:00 -0400

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

Small Move 6: Simply Personal Holiday Gifting: StoryJots from the Heart

Wed, 06 Dec 2023 00:00:00 -0400

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

Small Move 5: Body Listening Practice

Tue, 05 Dec 2023 00:00:00 -0400

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

Small Move 4: Discover Family Stories at the Holiday Table

Mon, 04 Dec 2023 00:00:00 -0400

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

Small Move 3: Create Peace and Joy this Season

Sun, 03 Dec 2023 18:00:00 -0400

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

Small Move 2: 5 Minutes to Self Compassion

Sat, 02 Dec 2023 07:00:00 -0400

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

Small Move 1: Make Room for Opportunities with Some Feng Shui

Fri, 01 Dec 2023 12:50:00 -0400

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

Meet 7 FLOW365ers

Wed, 29 Nov 2023 14:35:00 -0400

FLOW365 is open for enrollment. In a year of FLOW365, we work together so that you decide what you REALLY want around work, family, home, health, and joy — then we help you see your desires into fruition. We meet multiple times a week to help you move your life forward. It’s so good! And, I wanted you to hear it from someone besides me…. Tune into 7 current and past FLOW365ers’ favorite parts. When your ready, learn more at

https://plansimple.com/flow365

Make December Matter: Decide, Schedule + Follow Through

Thu, 23 Nov 2023 23:04:00 -0400

This is episode 7 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.

We are also keeping the conversation going over in our new community space, so head on over to meet other women making changes to how they do December, to watch our daily Small Moves that Matter series, and to play some fun games and win prizes.

Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

Make December Matter: Nervous System Wisdom with Kelly Lubeck

Thu, 23 Nov 2023 23:02:00 -0400

This is episode 6 of 7 from our Make December Matter Planning Day. This is a high-level explanation of the nervous system and easy to implement tools, with nervous system practitioner and healer (and FLOW365 teacher), Kelly Lubeck.

If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.

Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

Make December Matter: Vision

Thu, 23 Nov 2023 23:01:00 -0400

This is episode 5 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.

Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

Make December Matter: Guided Meditation with Julie Hannon

Thu, 23 Nov 2023 23:00:00 -0400

This is episode 4 of 7 from our Make December Matter Planning Day. This is a guided meditation that you can come back to multiple times to feel centered and grounded, by the Shamanic healer, and FLOW365 teacher, Julie Hannon.

Make December Matter: Center with Gratitude

Thu, 23 Nov 2023 22:59:00 -0400

This is episode 3 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.

Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

Make December Matter: FLOW Planning Method

Wed, 22 Nov 2023 20:40:00 -0400

This is episode 2 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.

Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

Make December Matter: End 2023 Well

Wed, 22 Nov 2023 20:24:00 -0400

This is episode 1 of 7 from our Make December Matter Planning Day. If you go through these episodes, in order, you should have what you need to decide how you want to feel about this season, to make a plan that reflects that, and to live your plan.

Sign up for the community at www.plansimple.com/makedecembermatter. This is also where you get the planning sheets referenced in this episode.

Let December be a Bridge not a Disconnect with Mia Moran

Tue, 14 Nov 2023 19:27:00 -0400

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

Being a Mother with Jessica Connolly

Wed, 08 Nov 2023 18:59:00 -0400

“We had a certain way before becoming a mother that we related to our jobs, our worth, our sexuality, our bodies—and motherhood changes all of that. There's a reorientation as we come back into ourselves.”

–Jessica Connolly

What does mothering mean when kids get older? Have you ever wanted a deeper discussion about mothering? I’m talking with MotherCircle leader Jessica Connolly about anchoring into our motherhood and power.

Many of us long to go beyond the surface level conversations. We want to explore the experience and the changes we experience in work, our bodies, our sexuality, all the way down to our soul level. So how you do that?

Jessica reminds us that as mothers we are already leading. We can lead with more intentionality. We can create spaces and expectations that invite the deeper conversations.

We talk about:

Engaging with women of different ages and experiences to create a map of the journey we go on as women
Creating a legacy for our kids of having deeper conversations and passing on wisdom
Making spaces of intentionality
The rose, thorn, bud practice
Learning to listen from the heart
Simple rituals that bring intentionality and an opening to deeper experiences

ABOUT JESSICA

Jessica is a birthworker, holistic coach, and a circle leader committed to the practice and sharing of wisdom. She is the mother of 4 daughters ages 6-16, and has extensive experience in leadership, group worship, academic settings and the sharing and exchange of information in non-traditional ways.

She leads circles, retreats and online classes at the intersection of ancient wisdom and modern science. She is the co- creator of the MotherCircle Facilitator Training along with Kimberly Ann Johnson and is currently teaching the MotherCircle anchor course.

She serves women who want to discover the pathway of feminine wisdom and intentional community, for themselves and for their children.

Jessica lives in a San Diego urban beach town on a property with 9 kids, 3 families, 4 adults, 3 dogs and 2 chickens.

LINKS

Website: https://mothercircle.com/free-checklist/
Instagram: @mother.circle @moon.daughters

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

CREATE ONE RITUAL. Rituals don’t have to be complex or time consuming. They are simply things you do consistently, usually to mark something or bring attention somewhere. For example, you could light a candle to open a conversation or group. You could turn on a certain song to indicate it’s time to wind down the day. You could pause to say a simple prayer or even thank you before a meal. Pick one and do it throughout the week.
TRY ROSE–THORN–BUD PRACTICE. In Rose–Thorn–Bud, each person has a chance to share something good from their day, something hard from their day, and something they are looking forward to. It is a chance for others to listen from the heart, not to solve problems. An easy way to do this is around the dinner table.
BE PART OF A CIRCLE. Being part of an intentional circle can be transformative. Find a circle to participate in or create one. See what being in an intentional group and going on a deeper journey feels like.

My December with Mia Moran

Tue, 07 Nov 2023 01:15:00 -0400

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

Step 1: Get Centered

Thu, 02 Nov 2023 21:01:00 -0400

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

Life, Loss and Love with Nick Shaw

Thu, 02 Nov 2023 20:43:00 -0400

“You have to be okay with being both happy and sad at the same time, and I don't think many people are used to doing that.”

–Nick Shaw

Having a child die is the unimaginable fear of any parent. How do you go on after losing a child? What can you learn and bring forward? My friend Nick Shaw wrote a book about the lessons he’s learned about slowing down, reflecting, and being yourself, after his son, William died. This is a heavier conversation than many we have here, but worth it.

Nick had dabbled in journaling and meditation before his son died, and in the aftermath, as he was trying to make meaning of something so senseless, he used both tools. He found the need, as an introvert, to go deeply inside during this experience.

Before William died, Nick was on the productivity treadmill, moving from point A to point B. When William died, time stopped. Nick took a leave of absence and his busy, hectic, highly structured days became amorphous. He didn’t really know what to do with all the time, but slowly he learned how important the pause is, the time to reflect.

We talk about:

How loss and grief changed his experience of time and earning to live in the moment instead of always being focused on end results
The lost art of reflection
Getting stuck in our own narrative of who we are and what we should be doing
Being yourself and creating an environment where others can be themselves
Learning to have a new relationship with somebody you’ve lost and to be happy and sad at the same time
A family ritual around remembering loved ones who have died

ABOUT NICK

Nick Shaw is an accomplished executive coach, author, and speaker known for his profound insights into personal transformation, self-discovery, and authentic leadership.

Through much reflection and soul-searching, Nick has realized a need to help others find ways of living more intentional and meaningful lives. As an executive coach, Nick works with leaders to help them fully embrace the privilege of being a leader to help them create environments where their team members can thrive.

Nick is the Co-founder of Mirrorbox Leadership Lab, an Executive Coaching and Leadership Development consulting firm. Utilizing an individual's real life experiences, Mirrorbox’s goal is to help senior level leaders and executive teams bring about meaningful change in service of their personal and organizational growth. With the 2023 release of his debut book, My Teacher, My Son: Lessons on Life, Loss, and Love, Nick invited readers to embark on an introspective journey of their own.

Through a compelling narrative about his experience losing his son, William, at just nine years old, Nick’s book stretches the boundaries of the memoir form to teach and inspire its readers and to help them through their own complex emotions and experiences. In the pages of My Teacher, My Son, Nick offers a thought-provoking and supportive guide that urges individuals to examine their lives with honesty and self-compassion. Through poignant anecdotes, Nick encourages readers to reevaluate their choices and embrace a more fulfilling and purposeful existence.

As of the publication of My Teacher, My Son, Nick lives in Carlisle, Massachusetts, with his wife, Susan, and his sons Kai (11) and Bodhi (3). His eldest son, William, is buried in Green Cemetery in Carlisle, a place where the family often spends time together and finds peace. Nick and his family enjoy spending time outdoors, hiking, biking, cross-country skiing, kayaking, and stand- up paddle boarding.

LINKS

Website: www.meetnickshaw.com
Instagram: @nickshaw1975
LinkedIn: https://www.linkedin.com/in/nick-shaw-author/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

PAUSE. You can practice pausing throughout your day. Take a moment and go outside, get some air, or do a quick mindfulness or meditation exercise. Put your phone down. Stop and notice the moment and what’s right in front of you.
BE YOURSELF. Notice if there are places where you are doing what is expected of you, not what you really want to do. Notice if there are places you are not acting as you want to. The first doable change is to notice where you aren’t truly being yourself. The next step is to make one change to be more of who you are. It could be declaring something that you like or don’t like, wearing something new, listening to music that surprises people, trying a new hobby … be yourself.
CREATE A RITUAL TO REMEMBER. Nick describes how his family has adapted the Día de los Muertos tradition to remember his son. He also mentions they have tacos, WIlliam’s favorite food, on the 19th of every month. Rituals give us a place to remember and something that helps us do that. Rituals can draw on other customs or whatever feels right to you and your family. Rituals actually start with doing something once, and then again. You aren’t locked in. You can always adapt. Try one thing: lighting a candle, collecting meaning objects on an altar, choosing a significant food. Notice how it feels.

College Reimagined with Dr. Crystal Gifford and Summer Joy Deaton

Wed, 25 Oct 2023 18:25:00 -0400

“Launch into a life that you want to live. Not a life you're gonna have a midlife crisis from in 20 years.”

–Dr. Crystal Gifford

What if your kids didn’t go to college? Most of us grew up with the idea that college is the gold standard, but what if it isn’t right for your kids? I’m talking with Dr. Crystal Gifford and coach Summer Joy Deaton, founders of College Reimagined: LifeLaunch Core, about alternatives to college and what it really means to launch our kids.

Ideas about college are shifting. For some that means a certificate or trade training, but my guests today are looking at another option. What if we give students an opportunity to discover what it is that they really love that is also a sellable transferable skill that's going to help them have a life that's full of satisfaction.

What if young adults spent time figuring out themselves and finances? What if they figured out where what they love and how they make a living intersect—and then put time and energy there? It might mean college or entrepreneurship or many other routes, but the starting point gives them a different set of options.

We talk about:

Learning how to create your own economy, make money right away and avoid going so deeply into debt
Using Human Design to understand and support your children
What it means to launch your kids
The importance of mentors
Plugging into students’ inspiration
Forging tenacity and dealing with daily challenges

ABOUT SUMMER

Meet Summer Joy Deaton, a third-generation entrepreneur with a

lifelong dedication to education and empowerment. Summer's journey

has been one of innovation, impact, and unwavering inspiration.

Impacted by her mother’s pioneering in peacemaking, at 20, Summer

initiated and implemented a restorative justice program at the Boulder

County Sheriff's Office, a legacy that continues to thrive. Her ongoing

role as CEO of ReSolutionaries, a business inherited from her mother, and

an advisory role for LCJP, another organization founded by her mother,

vividly demonstrates her commitment to meaningful impact for future

Generations.

With an affinity for charting unconventional paths, Summer has

discovered like-minded peers within the entrepreneurial community who

appreciate her alternative ways of thinking. Her knack for business

strategy and problem-solving has made her a sought-after strategists

and facilitator for entrepreneurs who are starting or scaling their

businesses. For the past 12 years, she's lent her expertise to esteemed

business masterminds, fueling her client's success with her wisdom,

business acumen and huge heart.

Today, as the co-founder of College Reimagined: LifeLaunch Core,

Summer brings her extensive business background and passion to

support the next generation of alternative thinkers to create success on

their terms.

ABOUT DR. CRYSTAL

Students, Clients and Businesses alike are in love with Dr. Crystal!

Dr. Crystal Gifford has achieved more than twenty years of successful

experience in finance and economics serving thousands of students

and hundreds of businesses to make decisions wisely. She is an

energetic and engaging speaker who understands what it takes to

feel confident and win when making Big Life Decisions. Her unique

and fresh approach to money shifts paradigms across the globe.

Dr. Crystal earned her Doctorate of Business Administration in

International Accounting in 2008 and Master of Financial Economics

from Ohio University in 2002. She now captivates audiences far &

wide with her fresh twist by creating joy in making decisions about

"the money. Stuff."

As the co-founder of College Reimagined: LifeLaunch Core, Dr.

Crystal's profound insight into effective learning strategies leads her

training style--to create scenarios that inspire individuals to fall in love

with learning by making it personal and putting it into action

immediately. Her passion for understanding how students learn is

fueled by the belief that our true essence can be traced back to

moments of “full expression”. Dr. Crystal's mission is centered on

helping young adults unlock their unique gifts and harness them to

prosper in the world.

LINKS

www.collegereimagined.com

TikTok

https://www.tiktok.com/@collegereimagined

Instagram

https://www.instagram.com/collegereimagined/

YouTube

https://www.youtube.com/@CollegeReimagined

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

JOURNAL ON LAUNCHING. There’s a difference between launching your kid and getting your kid into college. Do some journaling around your expectations for your child after high school. What do you want for them? Why? Dig into your assumptions.
EXPLORE HUMAN DESIGN. Human design can be a really interesting tool to understand yourself and those you love. Do it for yourself, your spouse, and your kids.
LOOK AT ALTERNATIVES. If you have kids heading into college age, look at alternatives for them, including college, trades, certificate programs, and the LifeLaunch program.

Minimalism and Decluttering with Sona Avetisyan

Wed, 18 Oct 2023 23:35:00 -0400

“With fewer things, you're actually able to spend more time doing the things that really add value to your life.”

–Sona Avetisyan

You have too much stuff! It’s easy to accumulate and hard to get rid of, but stuff can suck time and energy. Minimalism sounds good. Uncluttered living sounds good. So how do you get there? I’m excited to talk to Sona Avetisyan, a professional organizer and decluttering coach.

Imagine living with less physical and mental clutter. Sounds appealing doesn’t it? But I know so many women who try to declutter and get overwhelmed. We keep thinking about it as a thing we do, something we can check off the list. Really, it’s a lifestyle. It’s like a healthy lifestyle, ongoing shifts you make.

Instead of starting with a huge organizing and decluttering project, like your whole house or the basement, Sona recommends starting small: your purse or the junk drawer. Start doable, and build from there.

We talk about:

Starting with the easy stuff—broken things, duplicates, things that belong to somebody else—and getting rid of stuff first and then organizing
Why we have trouble letting go of things — and how to get past feeling bad about throwing things away
How letting go of things we don’t use opens both space and energy
Noticing how your body feels when you think about an object: How much does it mean to me? Does my face light up? Does my heart open when I see this?
Minimalism as intentional living or quality over quantity
Following the steps for decluttering your mind as you do for physical space

ABOUT SONA

Hi, I’m Sona Avetisyan, a professional organizer and decluttering coach. I help busy overwhelmed moms live life with less mental and physical clutter so they can have more time to do the things that make them feel more fulfilled. I am a single mom of two and an entrepreneur and I know what a full plate feels like. This is why I am so passionate about what I do and would choose to do it even if I didn’t have to work. Taking anything off a mom’s plate is what I live for!

LINKS

www.theminimalist.me
Instagram: @theminimalist.me
Facebook: https://www.facebook.com/SonaMinimalistPO

MENTIONED LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

DECLUTTER ONE SMALL SPACE. Pick one space to declutter: your purse or bag or the junk drawer are good starting spaces. First get rid of anything that is broken, a duplicate, trash, or belongs to somebody else. Is there anything else that you find that you realized you don’t need or want? Get rid of that. Organize what’s left. Next step Doable Change: once you have decluttered the space, get intentional about what goes into that space. Check in daily or weekly to clear out anything that is starting to creep into that space.
NOTICE HOW YOU FEEL. Some stuff just feels harder to get rid of: books, sentimental things, things we paid a lot of money for. Try this: Think about the object and notice how you feel in your body. Does your face light up? Does your heart open? Do you feel weight or tension? That light an opening suggest there’s a reason to keep the object. The weight or tension or guilt or “should” suggest it’s one you can let go.
DECLUTTER YOUR MIND. Too much mental clutter? Grab a journal or even scrap paper and write down everything in your mind. Then organize it into categories. Once you can see all the stuff, notice what aligns with your values and goals right now. Prioritize and then schedule the things that are important.

How Our Homes Can Support Our Bodies with Dr. Wendie Trubow

Wed, 11 Oct 2023 20:27:00 -0400

“You’re not meant to suffer. You're meant to feel freaking amazing.”

–Dr. Wendie Trubow

What’s really making you sick? We are exposed to toxins everywhere, all the time, and it’s making us sick. Some of these things we aren’t even aware of. Dr. Wendie Trubow is on a mission to keep others from suffering as she has.

Dr. Wendie came back from a trip to France and gained nine pounds, lost half the hair on her head, got a rash on her face, and brain fog and fatigue. She’s a functional medicine trained doctor, so she checked her thyroid, her hormones, her gut … and everything was checking out fine. Turns out she was exposed to massive amounts of lead when she visited Notre Dame, which had recently burned.

Further exploration showed her other toxins in her body, which led to change. We dive into where toxic come from and what you can do to support your health. And this reminder is important: This is a journey. You don’t have to be perfect. You don’t have to change everything all at once.

We talk about:

Different ways we are exposed to toxins—what we put in our mouth, what we put on our bodies, and what’s around us in the air, our cars, our furniture, our houses
Choosing one thing to replace as you are running out of it
Low hanging fruit: taking off shoes, getting rid of scented things, filtering air, running a fan if you have a gas stove
How things we associate with age are often us getting more inflamed because we’ve had more exposure and build up to toxins
Tests to have if you are sick
Specific ways to cut out toxins in the home, food, and what you put on your body

ABOUT DR. WENDIE

Wendie Trubow, MD, MBA, IFM certified practitioner, is passionate about helping women optimize their health and lives as a functional medicine gynecologist. Through her struggles with mold and metal toxicity, Celiac disease, and other health issues, Trubow has developed a deep sense of compassion and expertise for what her patients are facing.

She is the co-author of Dirty Girl: Ditch the Toxins, Look Great, and Feel Freaking Amazing and has been regularly featured in MindBodyGreen and Huffington Post.

She is an accomplished speaker and previously had her own television show. She is on the faculty at A4M and a speaker for their conferences, along with other national societies. She and her partner will be releasing their next book in 2024.

LINKS

https://fivejourneys.com/
Facebook: https://www.facebook.com/fivejourneys
X/Twitter: https://twitter.com/5JourneysHealth
YouTube: https://www.youtube.com/channel/UCBIkSOxPL3t3wQuKmnGwGRA/abou
LinkedIn: https://www.linkedin.com/in/wendietrubow/

Mentioned Links

www.ewg.org

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Remember this isn’t about perfection, but shifts that make a difference. Choose something easy to start with.

Here are three Doable Changes from this conversation:

STOP WEARING SHOES IN THE HOUSE. Your shoes pick up pesticides, heavy metals, dirt, and more. When you take your shoes off at the door, you stop tracking things throughout your house. You can ask people who visit to do the same.
REPLACE ONE THING. Pick one thing you are running out of to replace with a cleaner version. Need more shampoo or window cleaner or laundry detergent? Research a cleaner version and buy that. Once you do, keep buying the new product. The next time you are running out of something, look for a better option.
REDUCE PLASTIC USE. Replace plastic water bottles with stainless steel. Replace plastic storage containers with metal or glass. Plastic covers are okay if you don’t fill containers right to the top. Let food cool before covering.

Meal Planning Now with Mia Moran

Sat, 07 Oct 2023 18:00:00 -0400

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

Diet Culture Takes Time with Nicole Hagen

Wed, 04 Oct 2023 18:12:00 -0400

“The number on the scale can only tell you what your weight is.” – Nicole Hagen

Let’s ditch diet culture. Easier said than done, but what if losing weight really isn’t the goal? What if we put away the scale? I loved talking with nutrition coach Nicole Hagen about what happens when we shift our thinking about weight and wellness and nutrition.

Nicole shares her story about being obsessed with the number on her scale, while unwittingly undermining her health. We talk about the difference between losing weight and losing fat — and what people really mean when they say they want to lose weight.

Diet culture is bad, but that doesn’t mean that making changes to what or how you eat is bad. Body positivity is good, but it’s unrealistic to think we’re all going to love our body every day. So what if we focus on health change?

We talk about:

The why behind changes we want, be it weight loss or other physical changes
How our decisions now affect our life long-term
Listening to our body’s feedback
Additive diets — what happens when you add more of what you need (protein, fiber … it varies) instead of saying you can’t have any of something
Metrics to use and milestones to celebrate that aren’t scale related, but remembering to follow trends not one measurement
Sustainability and shame cycles

ABOUT NICOLE

Nicole Hagen is a nutrition coach, host of The Health, Wellth & Wisdom Podcast & a new mom.

Driven by her own journey of recovering from a years-long eating disorder & healing her own relationship with food, Nicole has found her calling to help other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame, or guilt.

Today, 10+ years later, she has a Master's in Nutrition, Physical Activity, and Public Health alongside countless other degrees, various podcast & media features & a successful business where she has helped hundreds of women leave yo-yo dieting and toxic diet culture behind, so they can live the healthiest & happiest lives!

LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

NUTRITION BY ADDITION. Instead of restricting what you eat, start with something you are not getting enough of. For a lot of people it is protein or fiber. Pick one way to add more of that. For example, a smoothie with lots of fruits or veggies adds fiber. Batch cook chicken or beans so you can easily add protein to meals throughout the week. Pack some protein snacks that you can keep in your car.
KNOW WHAT YOU REALLY WANT. Would you be happy if you looked and felt the way you wanted to, had fantastic health markers, and were showing up the way you want to, but the number on the scale didn’t change? What is it you really want? More energy? To be able to do certain activities now or in the future?
CHOOSE METRICS. There are so many metrics you can use to track progress that don’t involve stepping on a scale. What would be meaningful for you: energy levels, libido, workout performance, cholesterol or blood sugar levels, a sense of ease around meals, how you feel in your clothes. Think about what will serve you and what you want around fat loss, body composition change, or general wellness.

Rest with Octavia Raheem

Sat, 30 Sep 2023 22:57:00 -0400

“The first increment of rest that we can practice is a pause.” – Octavia Raheem

Who has time for rest? Too many of us would say, not me. Rest is devalued in society, but we NEED rest. I’m so excited to share this juicy conversation with Octavia Raheem, a rest/restorative coach and founder of Devoted to Rest™. If you feel like you can’t stop, even if you’re on the edge of burnout, you need this one.

Octavia talks us through the tiniest bit of rest, a pause for three breaths, before we begin. Try it as you listen. See how it feels to pause, to breathe, to rest. Octavia came into rest because of a health crisis. She says she didn’t know how to stop, so life stopped her in her tracks. It took being in a hospital bed for her to see the hamster wheel of doing she had been on.

Rest is a daily practice, and it’s easy to slip out of that practice. We get into how to build rest into your day, how to keep it a regular part of your life, and how a system that supports and values rest helps a lot.

We talk about:

Recognizing the tension between work and rest and feeling worthy of rest
Productivity versus a spirit of creativity and generativeness
Ways to slow down, like learning to be with your breath even when you are in motion and simplifying your morning (or other) routines
Teaching our kids that it’s okay to rest and go slow
Recognizing where you are pulling more weight and disrupting old systems that keep you doing it
Having the courage to experience your life, not just do it

ABOUT OCTAVIA

Octavia Raheem is a wife, mother, author of two best selling books Pause, Rest, Be and Gather. She is a rest/restorative coach, yoga + meditation educator, and former wellness studio owner. She is the creator of Devoted to Rest™, a transformational rest focused experience for visionary women leaders making a high impact in their fields. Within her rest and work she threads time tested practices, depth skill and knowledge about what supports rest and what doesn’t, wisdom rooted in Black American Southern traditions, and intuition into a blanket of experience under which individuals can gather and rebuke stress, fatigue, and burnout. Her offerings lead driven, inspiring, creative, and purpose centered individuals and companies to awaken the fullness of their potential and power through rest.

Octavia has over 20 years of experience and well over 10,000 hours of designing and delivering classes, restshops, workshops, immersions, and trainings that transform, heal, and restore individuals and organizations. In 2021 Yoga Journal magazine recognized Octavia as one of fifteen experienced yoga professionals who have elevated and changed the field on a global scale. Closer to home and as a beacon in her local community, she was named one of four luminaries who have lit the way and created new avenues to yoga in Atlanta, Georgia, and the Southeast in September 2019 by Natural Awakening Magazine. Additionally her writing, rest, and work have been featured in Mantra, Tricycle, Well + Good, Atlanta Magazine, CNN, and at Essence Festival Wellhouse Atlanta.

She has an academic background in English Literature, creative writing, and middle grades education as well as 10+ years of professional experience developing curricula for innovative learning and teaching Language Arts in K-12 settings. Most recently, she combined her passion for yoga, creativity, language, and community through her four year tenure as co-director for Yoga, Literature, and Art Camp for Teen Girls at Spelman College Museum of Fine Art founded by Dr. Chelsea Jackson Roberts.

Octavia is committed to herself, family, community, and our world being well and rested- in body, mind, heart, and spirit.

LINKS

https://www.octaviaraheem.com/about
Author of Pause, Rest, Be & Gather
Founder: Devoted to Rest
Instagram
Facebook

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes that we chose from this conversation.

PAUSE WITH BREATH. The first increment of rest is a pause, and you can use your breath to pause. Take a breath in, and then out. And another. Then a third, slowing and deepening that breath. Notice how that feels. You can do this anywhere—at your desk, waiting to pick up kids, at the grocery store. Try doing it once — or several — times a day.
SIMPLIFY YOUR MORNING ROUTINE. We often talk about a morning routine as things we do for ourselves to start the day. For this practice, think about all the things that have to happen for you to get out the door or start your day. How can you streamline that? Think about what could happen at another time, or not at all. Think about ways to bring more ease to breakfast or lunch making or getting bags packed. Try the simplified routine and see if it helps you slow down.
PULL LESS WEIGHT. Start by recognizing all you do. Is there an imbalance of work that goes unnoticed in your house? Pick one thing to give up and one thing to delegate. Work with this for a while. Pick a new set of things.

10X Goals with Mia Moran

Sun, 24 Sep 2023 22:15:00 -0400

Do you go broad or deep with your goals? As women, with lots of hats to wear, we tend to go broad, but when you go deep, your intention has less competition. That’s the premise behind 10x goals and the book 10X Is Easier Than 2X.

I share one of my favorite exercises from the book based on the gap and the gain. I talk you through how to do it, and what it actually looks like in practice, so that you can create a measurable goal that you can get to based on a past that you're in love with.

I talk about:

How the book is geared 100% toward entrepreneurs, but this exercise works for any part of your life
Finding the right energy to plan from
The gap and the gain and how making choices from the gap means we measure against an impossible ideal
How gain allowing you measure what’s next for you based on a past you are excited about
Creating a ritual for the 10X Jumps exercise
My example of the 10X Jumps exercise, so you can see how it really works

DOABLE CHANGE

10X JUMPS EXERCISE. Set yourself up with time and energy to think. Light a candle and sit with your tea or take yourself out to a cafe. Then sit with a journal and list out all the amazing things you've done throughout your life. Name what happened in each phase of your life, chronologically. Then write what you let go of to make each thing happen. Include the current phase of your life in this process. What is happening? What are you willing to let go of?

LINKS

10X Is Easier Than 2X book

Pivots and Your Akashic Records with Rosalyn Fung

Wed, 20 Sep 2023 17:06:00 -0400

“I'm very bold and unapologetic about my self care.”

–Rosalyn Fung

What happens when a pivot looks like giving up everything you’ve worked for? Rosalyn Fung left a thriving psychology practice to become a coach. We talk about her entrepreneurial journey, the breakdown that led her to learn about the spiritual practices that she now uses with clients, and how hiring a speaking coach made a difference.

One of the challenges of a major pivot / break with what you were doing is the reaction of others. In Rosalyn’s case her parents worried about her leaving behind the career she had worked so hard for. Have you ever worried about leaving something you worked hard for? Here’s a reminder, it’s okay to change your mind.

And what about balance? It’s not 50-50 time, but how the energy flows between different parts of her life. For her that starts with being in relationship with herself.

We talk about:

What Akashic Records are (I had no idea) and how she uses them herself and with clients to quantum leap results
Her morning routine and other ways she takes care of herself (start by responding to yourself, not the world)
Building self-trust by creating goals, committing to them and taking action on that commitment
Shifting your energy to stop attracting nightmare clients or to get past money, time, or other blocks
The importance of honoring our feelings
How productivity is creativity — and why breaks are essential

ABOUT ROSALYN

Rosalyn Fung is an Akashic Visionary Life & Business Soul Coach, Facilitator & Trainer of Flourishing Life Coaching Certification Program, speaker, 3x international best-selling author, former psychologist, mastermind, and workshop facilitator on the topics of feminine leadership, self-love, mastering your energy, money mindset & attraction marketing. She has a podcast/ TV show called Activate Your Soulgasmic Business and she delivers meditations with light language activations that rank in the top 10% globally of most listened to and is featured on various platforms including iHeart Radio, Apple iTunes, Spotify, and RokuTV.

Rosalyn Has Been Featured In Huffington Post, CBC Radio, And Has Spoken For Fearless Woman Summit, This Woman Means Business, and Harvard University. She has shared the virtual stages with world leaders, Les Brown, one of the world’s most sought-after motivational speakers & coaches, and Jack Canfield, the founder of Chicken Soup for the Soul.

As a former psychologist of over 10 years, a 2nd degree black belt In karate, a Reiki master & Divine Compassion Multidimensional Healer, she catalyzes you to get out of your own way, unapologetically show up and magnetize your dream life.

LINKS

Website: https://www.rosalynfung.com/
Instagram: https://www.instagram.com/rosalynfungcoaching/
Facebook: https://www.facebook.com/rosalyn.hague

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

START YOUR DAY WITH YOU. Instead of picking up your phone, turning on the radio, or opening email, choose a practice to start your morning that tunes you into you. Rosalyn sits with the Akashic Records. You could start with meditation, journaling, a quiet walk.
TAKE A SACRED PAUSE. Pauses bring us into the realm of possibilities, of opening up new ideas because we're not burning out. Make a list of ways you would like to take breaks during the day. Then take at least one break each day this week.
SIT WITH YOUR FEELINGS. We tend to judge our emotions and try to rush past or ignore them. If you have big feelings coming up—fear, sadness, anger—what happens if you allow some time to sit with and process those emotions instead of just pushing through?

Branding is Spiritual with Tiffany Neuman

Fri, 15 Sep 2023 01:34:00 -0400

“I look at branding as a spiritual and a self-development process. It's not just finding out the messaging, it's finding out who you are.”

–Tiffany Neuman

Your logo is just the tip of the branding iceberg. Branding strategist Tiffany Neuman is here to show us that branding is more than logo and colors. Branding is messaging — and who you are. Branding and marketing have been coming up a lot in FLOW365, so I’m excited to dive into this conversation.

Branding and marketing go hand in hand. Marketing is the vehicle to put the brand out there and get brand recognition. If you dread this, you’re not alone. We talk about fear of visibility, struggles to write copy, and how the clarity and confidence of a brand can make it easier to share.

Like most of what we do here, branding starts with visioning. Tiffany loves helping people dream bigger and reverse engineering to their brand.

We talk about:

Branding for the company you want to be in a few years, not now
Creating a branded system and how it helps you get new ideas out quickly and easily and outsource
A perfect fit client instead of an ideal client
Branding as spiritual and self-development
Being consistent with your brand and innovative with campaigns
Mindset work on visibility

ABOUT TIFFANY

Tiffany Neuman is a visionary branding strategist who helps highly-motivated women entrepreneurs up-level their businesses. After 15 years in the corporate world, working with brands like FedEx, Adidas and Burt’s Bees, she left to establish a revolutionary branding business that stays one step ahead of trends. Using a unique, hands-on approach that views branding as a self-development process, Tiffany now works with clients across the globe to help them 10x their sales and shine even brighter in their niches. She is a contributor for Entrepreneur and has appeared in media outlets including Forbes, and various podcasts. Tiffany is a professor of design and branding, as well as the host of the Legacy Lounge Podcast. When she’s not helping clients create their legacy brands, she’s spending quality time with her husband and two daughters.

LINKS

Your Legacy Brand Website
Facebook
The Profitable Brand Equation Private Podcast
Brand Clarity Quiz
Instagram: Instagram
LinkedIn: Linked In

MENTIONED LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

GET OUTSIDE THE BOTTLE. Tiffany likes to say you can’t see the label from inside the bottle. It can be hard to describe what we do. Ask your clients to tell you what they would tell a friend. This might work best on a call or live session. You aren’t asking for a testimonial, just a clearer understanding of what you do for people.
NOTICE YOUR CATCH PHRASES. What are you known for? What do you say all the time? Make a list or jot things down as you say it. Are you using these phrases in your content?
VISION ABOUT WHERE YOU WANT TO BE. Vision about where you want to be in a few years. You want to create your brand around your future vision, not your “now” business. Get clear on where you are going. Then, if you need it, get help to create the brand around that.

Use Your Cycle with Renae Fieck

Thu, 07 Sep 2023 00:01:00 -0400

“When women actually start to lean into and embrace their cycle, it becomes like your superpower.”

–Renae Fieck

Your cycle is more than your periods. Too often we are only aware of our period, but working with the four parts of our cycle can make a huge difference in our work and life. I’ve been paying more attention to my cycle for a few years now, and I’m really excited for this conversation with Renae Fieck, cycle coach and business strategist.

If you pay attention, you’re likely to notice different energies and moods throughout each month of your cycle. Renae has dubbed them: the recharge, the accelerate phase, the connect phase, and the reflect phase. You can work with these phases instead of trying to push through them.

No, you can’t plan your whole life around your cycle, but you can still organize some of your work around them. You can also be kinder to yourself when you need to do something not at the optimal time. And you can make other changes in your life to support yourself through the various stages.

We talk about:

What happens when we create space for ourselves and follow our rhythm
Ways to track what’s happening — noticing goes a long way.
Seasonal and other long term cycles in our lives
Shifting your exercise throughout your cycle
Finding more confidence and turning your cycle into your superpower
What it looks like for women who don’t have a cycle now

ABOUT RENAE

Renae is a mom of 3 and occupational therapist. She helps women optimize their time and energy through unlocking the power of their cycles so that they can be thriving high achievers. Through her method she helps women balance the demands of life, make a bigger impact, and get bigger results without adding more stress or needing more time. She’s the host of the Cycle Advantage Podcast. She can be found at renaefieck.com.

LINKS

Instagram: https://www.instagram.com/renaefieck/
Facebook: https://www.facebook.com/risingmoms
YouTube: https://www.youtube.com/@RenaeFieck
TikTok: https://www.tiktok.com/@renaefieck
Pinterest: https://www.pinterest.com/renaefieck/
Gift: renaefieck.com/ditchconsistency

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Sometimes action feels so hard. You can be kind to yourself and take action. Our cycles are a great example of how! And we can also take care of ourselves by making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. Pick a Doable Change that resonates with you the most to start from.

TUNE INTO YOUR BODY. Working with your cycle starts with noticing your cycle. You can use tools to track your basal body temperature. But you can also simply ask: How am I feeling today? What's actually happening in my body? What does my body need today? Keep it short and simple.
CREATE SPACE AROUND YOUR PERIOD. For this part of your cycle, create space for yourself. Take a social media break to cut the noise. Get into nature. Do things that help you recharge.
CYCLE SYNC YOUR WORKOUTS. What if you didn’t do the same workout all through the month? Try adapting the intensity to your cycle. For example, sleeping in and easy yoga during your period and higher intensity later in your cycle. See what happens if you make changes that reflect how your body feels.

Creativity, Productivity, and ADHD with Beryl Young

Wed, 30 Aug 2023 18:18:00 -0400

“Creativity isn't just art. It's not just fun crafts or photography. Creativity is learning to step outside the box and create in different ways.”

–Beryl Young

How do creativity, productivity, and ADHD come together? What about a job in an accounting focused business and creativity or a job and entrepreneurship? We talk about what creativity really is, getting diagnosed later in life, and flowing between a job and running your own business with creativity coach Beryl Young.

Beryl really wants people to see creativity as more than just art, fun crafts, or photography. She manages to infuse creativity into a job in the accounting world. She says creativity is just a way that we solve our problems and we find fulfillment during the day. It’s essential self-care. But we often see creativity as extra, and some people find creativity intimidating.

Beryl was diagnosed with ADHD when she was 40, after her daughter's diagnosis. I’m seeing more and more women who flew under the radar and are now getting diagnosed. Beryl has found a lot in the creative entrepreneur space, and it's an important piece of the conversation.

In addition to creativity and ADHD, we talk about:

reinventing yourself, again and again, as a creative act
being creative with structure — and burnout happening when we are constantly overflowing structure
letting go of workaholic tendencies and remembering to be creative
how creativity feels extra, what it really is, and how to weave it into your days
letting go of perfectionism and asking what you need creatively on a given day
how many different ways you can be creative

ABOUT BERYL

Beryl Young is a creativity coach who supports women in finding greater productivity through sparks of creative self-care. Formally diagnosed at age 40 with ADHD, she realized just how much she’s relied on creativity throughout her life to harness her neurodivergent traits and thrive. Using tools like mindful photography, intentional journaling, and conscious doodling helps women cultivate more space in the chaos of daily life and show up with greater courage and confidence. Beryl previously was the creator and founder of the Momtography photography method and her work has been featured on TODAY parents, Huffington Post, PicMonkey, Digital Photography School, & The Shameless Mom Academy.

LINKS

Facebook: https://www.facebook.com/beyoungcreativepage
Opt-In: https://beyoungcreative.com/sparkstudiosignup/
https://beyoungcreative.com/100stepsplansimple/
Instagram: @creating.courage OR @100stepsproject

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

10-MINUTE RULE. If you are feeling overwhelmed or stressed, stop what you're doing and take 10 minutes to do something. It could be tidying up a corner of your home that's just for you, setting up your creative space, making a playlist that you love.
OWN YOUR CREATIVITY. Do you get intimidated by the idea of creativity because you don’t like results or can’t find the time? What if you started noticing how you are creative throughout your days? Are you creative in your gardening or in planning your workouts? Did you figure out a new way to do something? Did you get out of your comfort zone? When we broaden the lens and see creativity differently, it’s easier to see ourselves as creative and make room for more creativity in our lives.
PUT STRUCTURE AROUND YOUR CREATIVITY. Sometimes it feels like structure or planning and creativity don’t mix. Try putting some open structure around your creativity. Build some white time into your calendar. Use a journal prompt or challenge to make you do something, like Beryl’s 100 Step Project. Focus on the doing, not the result.

Body Scan Meditation with Mia

Mon, 28 Aug 2023 18:27:00 -0400

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

Make Time for Your Health with Mia Moran

Mon, 28 Aug 2023 18:23:00 -0400

“Planning is deciding in advance, after taking the time to get centered.” – Mia

Let’s make time for your health.

We recently ran a week-long planning event where we took women through the steps of making a 6-week wellness plan.

You can go through the whole training here, and in this episode I walk through some of the key questions posed in the first three sessions.

In this episode we share the 5 steps of the FLOW Planning Method — center, video, decide, schedule and follow through.

Mia shares a few key questions that are a part of the Make Time for Your Health Planner.

#1. Ask why you want to make time for your health? Ask 3 times.

#2. Make a list of thhe obstacles that keep coming up.

#3. Make a list of all your wants — whether they are old or new.

#4. Decide your next step for each want. Remember your next step can be to let it go forever or until another season.

#5. Let your gut and your why guide you in choosing your top 3 priorities for the season ahead.

“With meditation, you become a sensitized superhero, completely in control, with endless possibilities at your fingertips.” – Tara Stiles

Once you have the sense of the direction you are going, we have compiled a playlist of our best wellness episodes to help you follow through.

You can also download the full playbook with tips from each podcast episode. Just remember to decide what you want first. The expert episodes are meant to support your dreams, rather than tell you what your dreams should be

Sleep Better with Kali Patrick

Wed, 16 Aug 2023 00:00:00 -0400

“If you can rest your body, if you can rest your mind, sleep just happens. It's a side effect.”

–Kali Patrick

Can’t sleep? It’s the worst. Whether you can’t fall asleep or stay asleep or get quality sleep, not sleeping impacts everything! Sleep is a hot topic in the FLOW365 community right now, and I know too many women who aren’t getting enough sleep. That’s why I’m so excited about this conversation with Kali Patrick, an adult sleep coach.

Poor sleep affects movement, mood, and what we eat, so you really need to prioritize sleep when we are making time for your health. What does “good sleep” even mean? First, Kali says we need to look at our whole sleep experience, not one night. We often create bigger sleep problems by getting in our own head about one or two bad nights of sleep.

The first step is actually having a sleep vision. “I need to sleep better” isn’t going to motivate you. You need to ask yourself: What’s important about getting better sleep?

We talk about:

Setting sleep goals — and knowing how to support yourself to get there with doable changes
Giving yourself enough sleep opportunity and setting boundaries with yourself and others to promote good sleep
How to deal with middle of the night waking
Simplifying your bedtime routine
The difference between recreation, rest, and sleep … and how it affects what you do before bed
Have a sleep rhythm and understanding that you can get back to if you choose or end up out of it for a night

ABOUT KALI

Kali Patrick is an adult sleep coach and #1 bestselling author of Mastering Your Sleep Puzzle: Your 12-Week Guide to Sleeping Better. She helps stressed-out tired people reclaim their sleep, energy, & enthusiasm for life.

Kali blends her training as a nationally-board certified health & wellness coach and therapeutically-trained yoga teacher into a practical and flexible approach to help busy people improve their sleep long term.

Kali’s personal experience with both insomnia & burnout add a different dimension to her approach and make her a leading—though often contrarian—sleep expert. Kali believes that everyone has the ability to sleep naturally without any of the products, pills, potions, & gadgets marketed by the $65 billion sleep aid industry*.

Learn more about Kali and her programs at KaliPatrick.com.

LINKS

Free 30-min Clarity Call (required entry to 1-1 coaching)
Course: The Sleep Academy
Book: Mastering Your Sleep Puzzle: Your 12-Week Guide to Sleeping Better
Freebie: Lifestyle Habits Wrecking Your Sleep (sample book chapter)
Twitter: @KaliSleepCoach
YouTube: https://youtube.com/@sleepcoach
Facebook: https://www.facebook.com/KaliPatrickCoaching
Website: https://kalisleepcoach.com
Instagram: https://www.instagram.com/KaliSleepCoach
LinkedIn: https://www.linkedin.com/in/kalipatrick/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

SIMPLIFY YOUR BEDTIME ROUTINE. Pick one thing you do before bed to set yourself up for good sleep. You could do a meditation or rub oil on your feet. Maybe you have a calming tea. Don’t make it complicated. Pick one thing that is restful for your mind or body.
IDENTIFY YOUR SLEEP VISION. “I want to sleep better” or “I want to get 8 hours of sleep” isn’t a vision. It isn’t going to motivate you to make change. Ask: What’s important about getting better sleep?” or “Why do I want better sleep?” What passion or action or driving force in your life can’t happen without sleep?
CHANGE YOUR SLEEP MINDSET. How do you talk to yourself when you wake up in the middle of the night? Do you think you’re lame for being in pajamas at 9PM? Do you you say, “I’ll never get to sleep?” Start noticing how you talk to yourself around sleep. Just noticing can be your first doable change. Then see if you can shift the script.

Build Your Age-Appropriate Exercise Routine with Dr. Anthony Balduzzi

Wed, 09 Aug 2023 17:39:00 -0400

“Get rid of the all or nothing mindset that it needs to be some super intense thing.”

–Dr. Anthony Balduzzi

Do you need different food and exercise in your 40s and after? Is it too late to start working out? I’m so excited about this conversation with Dr. Anthony Balduzzi, founder of The Fit Mother Project. We talk about long-term health as a motivator and how to actually make change happen as we age.

Why does it feel like what was working doesn’t any more? And what can you do about it? Dr. Anthony says the margin of error goes down when you don’t have as much estrogen providing energy, bone strength, and vitality. That means we need to do strength training, really get control of our nutrition (we’ll talk about some shifts here), make sure you’re moving, take the right supplements, and optimize sleep.

If you’re looking at that list and thinking, “I don’t have time,” we’re going to talk about pulses of exercise, how to mix cardio and strength training, and shifts in food that can make a big difference. Plus how these changes can give you more energy … that can help you do more of the good stuff for your body.

We talk about:

Having a standardized healthy breakfast and getting more protein in your diet
The need for movement AND workouts
Experimenting to find what feels good for your body
Starting strength training — it’s not too late and it doesn’t have to take hours
Micro workouts, combining cardio and strength training and ways to trading intensity for time
The importance of recovery time

ABOUT DR. ANTHONY

Dr. Anthony Balduzzi is a health and weight loss expert and the founder of The Fit Mother Project and The Fit Father Project — the leading health & weight loss programs for busy moms and dads over 40. Dr. Balduzzi holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania and a Doctorate in Naturopathic Medicine. Dr. Balduzzi is most proud of the fact that he's helped over 30,000 families in over 100 countries lose weight and get healthy through his programs.

LINKS

MENTIONED LINKS

Empowered Food Choices with Tess Masters

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

DIAL IN BREAKFAST. Having a standardized healthy breakfast is a great way to start the day. You want some healthy fat, some protein, lots of vitamins and minerals. Have a plan and keep it simple. You could have an egg with sauteed greens, other veggies or berries. You could do overnight oats with hemp seeds, chia seeds, and almond milk. You could do a smoothie with protein powder, almond milk, and veggies. You can eat the same thing everyday or swap out what veggies you have with your eggs or what fruit you put in your smoothie. Some of these things you can even prep ahead. Dial in breakfast and see what that does for your day.
BUILD DAILY MOVEMENT. In addition to working out, we just need to move more. Walking is great. Where can you add a walk or even better, several short walks, into your day? Can you walk for 20 minutes in the morning? Walk around the block between calls? Take a family walk after dinner? Schedule time in your weekly plan. See if you can walk every day for a week.
ADD A MIXED WORKOUT. You can do a metabolic resistance training workout, that combines cardio and strength training. Think high intensity, lower time. Yes, save time and get an effective workout! You can find examples from Dr. Anthony (see links). Do this one to three times a week. Track what you do. What is actually doable for you? If a 30 minute workout once a week is what’s doable, start there.

Making Change Doable: Health Edition

Mon, 07 Aug 2023 18:12:00 -0400

“I believe in doable and done over perfect and procrastinated.”

– Mia

At the end of every episode, I share 3 doable changes. Why? Doable changes are the key to all the big changes we want in our lives. And no matter how busy you are, doable changes work.

Often when we decide we want a change, we try to take on all the parts at once or try to take a giant leap from where we are that is too hard or unsustainable.

Then with a list in hand, of unchecked items, because we just made it 5 minutes ago, we start to feel overwhelmed or behind. That feeling does not help us take action.

For years, I craved change. I was constantly starting a million things, doing them half assed until I could no longer bear it, then hiding, then repeating. I felt like I was part of the movie Groundhog Day!

The problem was I’d try to change everything all at once, from what I ate to how I worked to my exercise routine — oh, and I would start at 5:45 am with meditation. Honestly, meditation was on my calendar for years! It tortured me, until I actually made it “doable.”

Now, instead of “trying” to make a million changes at once, each week there is one thing that I actually work on. By focusing on something each week, I have found that at the end of the year, I have a beautiful set of practices or habits that are genuinely mine.

You can develop new habits or practices too. Getting into FLOW doesn’t have to be daunting. You can make meaningful change in your life by choosing doable changes and committing to them.

We are going to focus on food and wellness this month. I thought I would share a few tangible examples of how some of these have played out in the food and wellness area.

Have you signed up for Make Time for Your Health?

(Event square)

14 years ago, I needed a doable change to get healthy. I had gotten some advice to go raw vegan and basically detox. I really wanted to follow through but that really did not feel at all doable to a non-cook with 3 kids under 5. To make it doable, I ate basically the same things everyday for 3 months. That got me the food change I was looking for. Once I was eating a new way and had some health and energy changes, I was able to add in more variety, but I need to make it as simple as possible to make the change doable.

3 years ago, giving up alcohol was a doable change one week. I decided to not drink in any circumstance for one week. Of course that week there were a few tempting scenarios — a work party at my spouse’s work where I felt awkward, a very long day that I traditionally would have ended with a glass of wine, and a relaxed Sunday where my husband cracked open a cider. The “change” was really about riding the wave of discomfort when temptation arose. The second week, I chose a doable change for work while staying focused on alcohol. I had not made a choice not to drink ever, but I wanted to see what I could do with the discomfort. Sometimes a smaller window makes a change feel possible, and you can choose it again and again. Three years later, I am still alcohol free.

114 days ago, I made a commitment to do Qigong every day. I made it a doable change and it became effortless. It felt so great on my body and soul. I have done it almost daily since. A few weeks ago, I went on a family vacation and could not find the space to do it. The truth is, I could not find a quiet space inside with Internet connection. So this week, my doable change is to practice outside without a computer some days, so I have that as a tool too. I felt different on vacation. Everything feels better with my daily Qigong practice. I’m committed to it, now my practice needs to get looser and flexible.

Sometimes a doable change is finite. When we had Jadah Sellner on the show, one of the doable changes we shared really resonated with me. It was to make a self care menu. It was a small step I could take towards aligned self care in my current season. This was a step that was doable in a full week—and then it was done. A similar doable change was Jill Avey’s suggestion ot make a don’t list, while ending some things on the list took time, making the list could happen in one week. Other finite doable changes are get out in nature during the week, make a stress list, have a moon ceremony, get better roasting pans. These have all been doable changes that I made happen by defining in an easily actionable way and fitting them into my plan for the week.

There are also doable changes that I always come back to. Hydration, meditation, regular social media posting and exercise are examples of these. I feel like I encounter obstacles or a season changes or I change, and I need to figure out how to make that thing doable again, even if it felt like a pretty settled habit. My brain tries to tell me that I should not need to focus on this thing again, but when I take the time to make it doable in my current season, the change feels like way less effort. I actually just got a glass half gallon container that has made tracking water so easy in this season where I can’t seem to remember what I did an hour ago!

The great thing about doable changes is they work for whatever kind of change you want. Not sure where to start or what to do? Start with how you want to feel and what would help you feel that next week.

We have a huge collection of doable changes in our collection. You can listen to just about any episode of the podcast and find three options of simple steps you can take to help you make change in your health and wellness, food, work, or other parts of your life.

Get started today.

Get 100+ Doable Changes with Planning Sheets!

MENTIONED LINKS

Mothering Your Teen + Young Adult

Thu, 03 Aug 2023 18:42:00 -0400

“A mother's love liberates.” —Maya Angelou

Our kids’ teen years can be a struggle and a disruption, or they can be the medicine we need to connect to our kids AND our purpose.

What does talking about this have to do with what we do around here? Many of us plan for the physical hours of mothering in the early years, but we rarely consider the time it takes to process the mental load of the later years.

Listen in for all the details. Read the post for the basic idea.

A few years ago Sil Reynolds and I created a container for a group of mamas for five weeks. Sil offered us this definition of motherhood, “Allowing our kids to become themselves.” I love this definition for mothering kids of all ages, and it helps me understand what has worked and what has not.

Our job is not to be perfect. Our kids grow as much from what we do right as what we do wrong. Openness to evolve has been most helpful.

I believe the work is ours, and often we make it about our kids.

I did a lot of work on parenting in the early years that led to work on family values, family meals, less stuff. We loved the work of Kim John Payne who wrote a book called Simplicity Parenting that led to fewer toys and activity and no media. It was actually the foundation for what became Plan Simple Meals. It was simple at the beginning. As our kids became tweens and then teens, it got harder for me and my husband to agree, because we each got triggered in different ways.

My experience of helping my teen who was really suffering two years ago started like one would expect. Hours combing through therapists. Daily emails to colleagues and friends who might have ideas. It was one deadend after another, until I totally surrendered.

I saw the gift that was in front of me not only to help her, but to heal generations before and after us. I saw my responsibility in the situation. I saw the only way I could tap into my mama instinct in this extreme situation was to be 100% present. Sometimes that looked like sitting with her for 3 hours patiently waiting for her to eat. I started to see the connection between me being ok when she was not and her getting better. I danced with her. I hugged her often. I held my tongue hourly, and sometimes presence had me walking out the door alone.

I didn’t talk about this at first. I wanted to protect my kids and to make sure I was healed too, but this phase, these challenges of motherhood kept coming up in our weekly FLOW365 calls. I wasn’t the only one spending hours looking for a tutor or therapist while not getting work done or having things fall apart at home. I wasn’t the only feeling like I wasn’t taking care of my body because I was taking care of something else.

Often we think that parenting teens is less intensive than parenting younger kids, but really things just shift. Our teens still need us, but in different ways. Our role is still to allow our kids to become themselves, and that doesn’t mean stepping back.

The world really wants you to parent from the outside, but this phase needs you to source from the inside.

Here are 3 keys that have helped me LOVE being the mom of 3 teens (and they are still working as I move into the parent of a young adult too!).

Listen.

Kids want to be heard. When your teen opens up to you, try to listen without jumping to conclusions, judging them, or even trying to come up with a solution (unless you are asked).

It’s hard to listen without fixing, but it builds trust and encourages them to come to you in the future.

How can you listen? Each kid is different, but try:

Going for a walk
During car rides
While cooking or doing other things around the house
Saying goodnight, sometimes this end of the day opens them up

How do you listen without fixing?

My daughter and I danced together.
My son is a big fan of the 90-second hug, which I heard about from Danielle Laporte.
Mirror what you see and hear.
Try simply, “I hear you.”
Notice when you are projecting your fears or your own experience. Hold back in the moment, but do deal with it later.

Be present.

We think our teens want more independence and space from us, but teens need more emotional help than they let on. A CASA study showed that 80% of teens wanted to have dinner with their families more.

Plus, the brain is not fully developed until the mid 20s. Teens need guidance and support. Because of their hormones, teens are highly susceptible to stress.

So what can you do? Be present.

Being present is different than the gesture of scheduling time to be with the kids.

Trust that you know what your teen needs, just like you knew when your infant was hungry. If you are having trouble figuring it out, you are probably too busy.

Presence needs time. If we are running around from 8 am to 6 pm, there isn’t a lot of time, and the energy we have when we are there may not be great. Try:

Making a meeting for later. If you hear something, instead of reacting immediately, schedule time to talk about it later. You’ll be able to calm down, listen, and respond better.
Asking for a break. Imagine you walk in the door, shuffling mail and groceries and thinking about your day, your teen pounces on you with a question. Tell your kid that if you answer now, you’ll give a false answer. Let them know when you can respond.
Walking away. If you are really heated, try walking kindly to settle yourself to be present.

To be present, get calm, stay close, offer loving attention. To be able to do this, take care of yourself — that’s the last, but maybe really the first key.

Deal with your own stuff.

I believe the work of mothering teens is ours, and often we make it about our kids. It’s easy to project when we are trying to listen to our kids. If we can deal with those triggers and projections on our own time, we are better able to listen and be with our kids.

Remember that your energy is transferable. That means you need to tend to your nervous system. In FLOW365, we do this twice a month deliberately, but really everyday.

When you take the time to center, you pass on your clear grounded energy to your kids. Calming your nervous system means you approach everything in less of a frenzy. If you tend to your nervous system first, you are more likely to find solutions more quickly and with more ease when you make calls or do the things you need to do for your kid.

Tap into your village! It’s just as necessary as when your kids were little. Your village may have or help you find resources you need. You can talk with people about your own stuff, instead of interjecting that into conversations with your kids.

And finally, let’s talk about hormones. Your kids' hormones are spiking and yours are dipping, but all of them are wacky. Understand what’s happening with you and how to work with the changes. You can work with them even if emotions are running high on both sides.

JOURNALING QUESTIONS

Answer these for each person you mother.

Who are you releasing into the world?
What gifts has this child given you?
Who have they become while living with you so far?
What do they REALLY need from you now to become that person?
What is the path there?

MENTIONED LINKS

How to Utilize the Full Moon to Make Better Plans

Tue, 01 Aug 2023 18:53:00 -0400

When we come in tune with the moon cycle, it’s a way to come in tune with ourselves, and then when we come in tune with ourselves and our environment, there’s an invitation to become more present.” – Ezzie Spencer

What happens if you throw out what you think you know about calendars, goals, and noise—the magazines, commercials, comments from family members …?

My mission is to help women move away from all that outside noise and tune into their own bodies, minds and souls so that they can guide themselves towards their best lives.

I used to describe myself as a weird mix of very practical and a bit woo. I’ve come to realize that a lot of what I used to call woo is my most authentic feminine self… just living in a masculine world. I realized my conditioning around the calendar and masculine planning systems did not serve me. When I finally let go of the noise, I found the solution that let me shed 85 pounds, write a book, be there for my kids in ways I did not think a working mom could, and so much more.

Tracking your energy levels and planning from an informed place can be a transformative practice — and the moon cycle fits right into that. I learned from FLOW’s resident shaman, Julie Hannon; Sarah Jenks; and Ezzie Spencer.

Learning about the moon cycles helped me track my natural tendencies and rhythms. That means I can make plans that reflect my natural flow. This has helped immensely with both my productivity and happiness. It took me out of the model where every day is the same, and into a more informed space of each day being a bit different, and that cycle repeating every 29 days.

The coolest part about the moon as it relates to women and planning is that it helps us understand our own unique, consistent patterns — the tired days, the energetic days, the focused days, the loving days each repeat themselves in a very logical way. By knowing our energy, we gain a deeper understanding of our natural rhythms and patterns, and can identify our most productive times and low energy times.

Our culture has told us that low energy times are “bad” and we need to always be productive, but this is not the feminine way. When my energy is low, and I rest, ideas often flood in. My creativity is high.The trick is to understand my energy highs and lows and craft a life that lets me respond to my energy accordingly.

To do that, you need to know not only the cycle of the moon, but what that means for you! You do this by tracking.

Tracking our energy empowers us to make more informed life choices, such as adopting healthier sleep routines, food habits, and stress-management techniques. This self-awareness helps recognize early signs of exhaustion, enabling us to take timely breaks and prevent long-term fatigue. By honing the skill of energy tracking and informed planning, we unlock the door to a more balanced, productive, and fulfilling life.

Download the Moon Journal here to track your energy with the moon cycle.

New Moons and Full Moons

Each part of the moon cycle has an energy, and you’ll find that through tracking. The new moon and full moon are special times in the cycle.

Keep track of the full and new moon dates, so you know when each one occurs. You can find the full and new moon dates for your location online or in a lunar calendar.

New moons are for intention setting. I start my 90-day seasons on a New Moon, and our FLOW365 planning retreats often fall near new moons as well.

“Intentions set on a New Moon will be blessed and held into reality.”

– Sarah Jenks

Full moons are a time to manifest and release. Using the full moon as a symbolic time for self-reflection, manifesting, and release, can be a powerful practice for personal growth and self awareness. Here are some ideas of how to use/interact with the full moon.

Create a Full Moon Ritual: Establish a personal full moon ritual that resonates with you. It could involve meditation, lighting candles, performing a simple ceremony, or spending time in nature. The important thing is to make it meaningful and consistent.
Set Aside Time for Reflection: As the full moon approaches, set aside some quiet time for self-reflection. Reflect on the past month and your progress toward your goals. Celebrate your achievements and acknowledge areas that need improvement.
Write in a Full Moon Journal: Consider keeping a full moon journal to document your reflections and intentions. Write down your successes, challenges, and any feelings that arise during this time. Journaling can help you gain clarity and identify patterns in your life.
Release What No Longer Serves You: The full moon is associated with release and letting go. Take this opportunity to release any negative thoughts, habits, or situations that are holding you back from a better life. Write down what you want to let go of and then burn the paper as a symbolic act of release.
Set Positive Intentions: After releasing the old, focus on setting positive intentions for the month ahead. Think about what you want to achieve, how you want to grow, and what changes you want to make in your life. Write down your intentions in a positive and present tense manner.
Visualize Your Goals: During your full moon ritual, take some time to visualize yourself living your best life. See yourself achieving your goals and feeling fulfilled. Visualization can help align your subconscious mind with your intentions.
Practice Gratitude: Express gratitude for the positive aspects of your life. Gratitude can shift your focus from what's lacking to what you have, cultivating a more positive mindset.
Take Inspired Action: While the full moon is a time for reflection and setting intentions, remember that action is crucial for creating a better life. Take small steps each day that align with your intentions and work toward your goals.
Stay Consistent: Make this practice a regular part of your life. Consistency is key to personal growth and positive change. Embrace each full moon as an opportunity to assess your progress, adjust your course, and continue on your journey to a better life.

I didn’t really understand the effect of the moon cycle for me until I started tracking. Tracking doesn’t take much time each day, but it will give you lots of useful information to help you plan around your own energy.

Some things you can track— days when:

Your period if you still get it.
You feel like you are getting a cold
You feel particularly social
When your energy is contagious and you could sell anything
You wish you could stay in bed
When ideas just keep flowing
Where you feel uncomfortable in your body
When you feel like you could eat everything in your kitchen (or the opposite)
Where you feel super connected to your partner
You wish you could just be alone
You need some serious self-care
That you feel naturally productive
When you really want to clean and declutter

Download the Moon Journal now to get started.

MENTIONED LINKS

Being a Balanced Supermom with Lori Oberbroeckling

Thu, 27 Jul 2023 03:23:00 -0400

“Freedom isn't being able to do what I want whenever I want to. Freedom is not feeling pressure about it, and by planning it out, I don't feel the pressure.”

–Lori Ovebroeckling

Can you be supermom AND feel super balanced? Lori Overbroeckling, author of Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home & How You Can Too!, says yes! As the mom of four with a corporate job and a business, she’s learned how to make time for all the things that fill her cup.

First, let’s clarify. Does it work perfectly every day? No. Are there stressful moments? 100%, but overall, she feels balanced and good about how she spends her time. It wasn’t always that way. Weekly planning helped turn things around.

It allowed her to see things that weren’t going to work and choose to move them or delegate them or cancel them. In other words, she got to be intentional instead of putting out fires all the time. Her plan, and this idea is not new if you have been around for a while, includes not just work, but all her family stuff, a meal plan, workouts … all the stuff in one plan.

We talk about:

Planning from calm instead of panic
How essential white space is in your plan
Buffer time, adjusting the schedule as you go (without just throwing it out), and the mindset of letting go and moving on when your plan doesn’t go as planned
How to ease the pain of back to school schedule changes (or any big schedule change)
Cutting out extras to be able to provide more emotional support during transitions
Carrying a piece of summer into fall to ease transitions in our family and our work

ABOUT LORI

Lori Whitney Oberbroeckling is a mom of four, corporate leader, podcaster, productivity expert, and author of the book Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home & How You Can Too! She is passionate about helping parents who want fulfilling careers–or side hustles or passion projects–while also wanting to feel present and connected to their families.

LINKS

Facebook Page: https://www.Facebook.com/secretsofsupermom
Facebook Group:https://www.facebook.com/groups/secretsofsupermom
Amazon Link to Book: https://www.amazon.com/dp/B08VSDJ398/
Website: https://www.secretsofsupermom.com
Instagram: https://www.Instagram.com/secretsofsupermom
LinkedIn: https://www.LinkedIn.com/in/secretsofsupermom

MENTIONED LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Here are three Doable Changes from this conversation:

PLAN YOUR WEEK. Plan from calm, not chaos. That means planning before you are behind or putting out fires. I plan with FLOW365ers on Friday afternoon; Lori does it Sunday morning. Pick a time before your week starts to plan your week. Include all the pieces—work deadlines and meetings, kid activities, meal plan, work out, date night, whatever else you have going on—in your plan. Making a plan means assigning times when you will do things, not just making a long list of things you need/want/should do. Assess whether you can do something or if you need to delegate (somebody else picks up kids on Wednesday) or moved (reschedule and appointment) or broken down (first step happens this week, next step happens later).
ADD IN WHITE SPACE. Pick a block of time for white space, where nothing is scheduled in your calendar. If, like me, you’re likely to fill in that white space, make it a color. I use yellow and call it gold space. Don’t schedule anything in that space. When you get to it, see what you really want to do with that time.
PREPARE FOR A TRANSITION. Whether you’re talking back to school or another transition, start before you get there. If it involves an earlier wake up, start dialing back bedtime now. Clear some extra space in your calendar to deal with the emotions — yours or your family’s or your team’s. Choose one thing to carry over—like afternoon swims or after dinner walks—from the current season to make the transition less abrupt.

The FLOW Planning Method—How a Clear Vision and Little Changes Add Up to the Life You Want

Tue, 25 Jul 2023 02:37:00 -0400

“When we declare, we do. When we think, we dabble.” -Mia Moran

I used to have a bookshelf of productivity books (mostly unread), a recycle bin of half-used calendars and planners, and too many days where my bag was filled with ideas and reminders on sticky notes and envelopes.

I know I’m not alone, because over the years of helping families plan healthier meals, I kept hearing it again and again. We just can’t get together for family dinner. I’m too busy for selfcare. I don’t have time to cook the meals I really want to eat. If I work, I won’t be there for those I love, much less take care of me.

We are all busy. As entrepreneurs and loving women, as passionate people who want to explore our interests and live healthy lives, we struggle to find the time or make the time.

I learned I couldn’t separate my healthy lifestyle goals, my family, and my spirituality and self-care from my work planning. Once I get it all on one page and look not for balance, but for FLOW between the different parts of my life, it starts to make sense.

This isn’t a quick fix solution, nothing that really works is. Instead you focus on breaking down your goals and continually flowing forward. And when you get off track, you have your system to come back into FLOW.

I created the FLOW Planning method, because it was what I needed, and as I shared what I was doing, other women got interested. I want you to keep moving toward the life you want: a life where you reach your big business goals—and have time for family and health and spirituality too.

So grab a notebook and a pen and the calendar on your phone. I’ll walk you through my process (and share my daily planning pages). At the end I will share the easiest way to put this process into action.

All Your Life on a Page

The FLOW Planning Method is a mix between journaling and calendaring. It is a way to keep moving towards what you want, one season and one day at a time.

It’s about knowing where to focus and what little things you can do in all areas of your life that will have a big impact.

It’s about starting from a kind, gentle, centered energy — always.

It’s about allowing yourself to imagine the best possible life, over and over, in each area of your life.

The FLOW process breaks life into 4 categories:

Food & wellness
Lifestyle & family
Om (aka spirituality and self-care)
Work

Too often we commit to our work or parenting for a phase of our life, and ditch the rest. When you get really intentional in all 4 areas, magic starts to happen.

Lean Into Your Feminine Energy with the FLOW Process

Remember the FLOW brings together all parts of your life. As you go through the steps don’t separate out work and home and self-care and health.

1. Tune in.

Let your soul guide you. Don’t choose based on what you think you need. The feminine gets centered and gets connected to a vision before making any choices.

This is when you engage your imagination, journal, meditate, walk, pull a card, open to a passage. Let yourself be guided and calm.

2. Get everything out of your head and onto paper.

We hold so much in our heads and it holds us back. Just the act of getting everything down on paper can greatly affect your productivity, your creativity, and decrease your stress level. In the FLOW Planning Method, we call this transfer from head to paper.

3. Trust your intuition and vision to help you make a plan for the next 90 days.

I always encourage women to think about their future self. 5 years tends to be a good timeframe, but really its about dreaming where money and current situations are no longer an issue. Design your top goal in each of the 4 FLOW categories for the next season. It’s more productive to focus on the next 90 day season.

Stillness and slowing down are essential parts of the process. Listen to what really feels right, what you want to lean into.

Once you identify your goals, know your why. What is going to motivate you to keep moving toward those goals when life starts moving fast again, when you aren’t still and quiet and focused? What will keep you going when things aren’t going well? Your why can do that.

4. Flow your goals forward each month.

Once you have your 90-day plan, break it down and keep flowing forward. You look at:

What you will do this month to move toward your 90-days goal
What could get in the way
What can you do to streamline the little things that get in the way of your big thing

Each month you ask yourself meaningful questions:

Who have you become in the past 4 weeks that is different than you were when you set your 90-day goal? Does anything need to change?
Is there a rhythm that needs to be learned?
What can I let go of?

5. Set yourself up weekly.

Once a week you look ahead for the week and make a plan to keep flowing things forward.

3 important

You make a meal plan, which decreases stress, helps you hit your food and wellness goals, and lets you move food forward all through the week. And when you eat better, fuel your body better, you have more energy for all the other things you plan to get done.

Each week you decide what habits to track. I am a big fan of veggies, water, and supplements. Other ideas are exercise, smoothie, Instagram, meditation, quality time with a child, hubby time, writing, journaling, planning (how meta!). Make a checklist for the habits you are building.

6. Create a daily practice.

A daily practice may sound like one more thing to do, but a well-crafted practice supports and sustains you. And knowing what you will do — and why you are doing it throughout the day keeps you on track.

When we declare, we do. When we think, we dabble. So declare and get doing.

Cast your vision
Decide how you want to feel
Write down 3 things you are grateful for
Identify 3 things you are doing towards your goals
Block off 30 minutes for email and phone calls
Note what you will eat
Block all your time
Track what actually happens

7. Celebrate and critique your progress.

I have a practice of going back through each day and time tracking. I do this because I do not always follow my own plans and I am trying to get better about that. I just try to pay attention if I got lost in Instagram instead of writing a blog post or making dinner. You can do this without judging or berating yourself. Just use the information to make choices moving forward.

In my daily practice, I move anything that does not get done to a new time. I find that helps me be accountable to what I want to do and the time it takes.

It’s easy to lose track of what got done and what didn’t. Pausing to take stock of what actually happened in a day, week or month, helps you understand the reason you could not finish a particular project. It lets you reset for the next time with a more realistic view. But it also lets you stop and celebrate what you did accomplish. Recognizing our own progress is super important to our momentum and mindset.

Put Your FLOW Plan Together

You can easily put this into practice in a notebook. The important thing is to get dreaming, get writing, and get practicing. But if you’d like different steps set up for you, I’ve created a planner that does just that.

The FLOW Planner gives you space to commit to all the parts of your life on one page. There is space for your big goals and the steps that move you toward them — and for the little stuff we need to do every day.

Get the FLOW Planner.

It comes with a free class to help you make the most of your planner so you can move closer to your dreams through the small actions you take each day

Another way to get into FLOW

Doing things differently takes time, so have patience and kindness to yourself. That said, I have found that doing this work with other people is hugely helpful. It’s important to find somebody who wants to make change too, who won’t sabotage your goals.

I have an amazing community of women getting into FLOW and moving forward in their businesses, wellness, passion projects and more. They are writing books, decluttering the house, getting more energy and better sleep, feeling more connected to their kids, learning new things, starting and growing businesses.

And they support each other daily.

FLOW365 combines the FLOW system, coaching and community, and other supports — retreats, planning sessions, and more to help you move forward. You can learn more about FLOW365.

Intrigued? Let’s talk about what you could do with more FLOW and support.

Why Today Matters

Wed, 19 Jul 2023 03:05:00 -0400

“Today is the best time to start. Our tomorrow self is eagerly waiting. Our yesterday self no longer knows best.” —Mia

I wanted to share with you something that I teach, a simple tool that is behind all my big changes, and in recent years FLOW365ers.

How often do you get a download or an idea but struggle to bring it to life because your plate is so full? This gets even harder when you want a life of balance, a life that lets you be there for those you love and where you are not burned out.

I have lots of planning tools and balance tools in my toolbox. I’ll be sharing more of them, but I wanted to start with the one that kickstarted my health transformation 14 years ago — and has helped me every day ever since: the Today Sheet.

How Do I Find the Time

A few years ago, maybe 7, I went on the road to promote my book Plan SImple Meals. I thought I’d be teaching meal planning and how to feed your kids healthy food.

Instead I kept getting the same question over and over: How do I find the time?

I saw a sea of women who were frustrated because they literally couldn't figure out how to get to work, get their kids, get home, and make dinner. And I realized it wasn’t about dinner. This question came up around so many things that we say we want to do: exercise more, write a book, launch something new in our business, declutter the house, spend time with our kids, get back to a hobby like dancing or photography, meditate …

We all have the time we need to make the changes we want. But we don’t always see it.

Why? Because we are so busy doing everything. And there iis too much noise to notice.

Doing is necessary, but it needs to be balanced by being. Another way to look at this is that “the doing” is a masculine energy, and we live in a world that is skewed very masculine.

So let’s start by getting comfortable with the feminine and bringing it into how we think of tiime. Rather than starting from the long to-do list that you feel rather detached from, start by getting centered and allowing the vision to come forward. We make better decisions when we come from a place of feeling centered. We are better able to schedule from a place of being decided.

Once we have our vision and we’ve scheduled, we need to follow through. But here’s what makes this process different: we aren’t working from the assumption that every day is the same or that you are working 9–5.

Following through recognizing your cycles and seasons.

Learning to Bend Time

I struggled to answer that question women asked about how to find the time. It seemed that as I was making these big changes, there was time.

Time to learn how to cook. Time to eat raw vegan and be a great mom and grow a design company. Time to write a book as a dyslexic human who believed she wasn’t a writer. Time to educate my kids on the road and speak at schools and eat well.

I had always been told I had ADHD, or that I was just “creative,” because finishing on time or early was not my thing. But in the case of these important life things, in this phase, I was doing pretty great.

I started to look at what had worked for me.

It started with a health change. I was running a design company that was going well. I had a husband I loved, and three great kids. And I was exhausted and 70 lbs overweight from my three pregnancies. One day, staring at a stack of coffee cups and wondering how I could have no energy, I drew a line in the sand. It was time to get healthy.

It started with getting really clear on what I wanted, what was essential.

The first step I took: Ask around the office, “What would you do if you wanted to get healthy today?”

Everyone said I should go to a yoga class, so I called the babysitter and said I was going to be late.

For the first time ever I took care of myself instead of going home.

The yoga class blew my mind. I think I cried. It was such a release. I’m an introvert and I wasn’t great at talking to people at the time, but I felt like I needed to meet the teacher. After class, I introduced myself and I told her I had a design company and that I was ready to get healthy.

She said, “Listen, just come to my house tomorrow. I know how to get healthy, and I need a website.”

She was a raw vegan and showed me a new way of eating. [ Her name is Taylor Wells. You can find a conversation with her here.] She wasn’t a cook, which was great because I didn’t know how to cook even an egg or pasta. Taylor talked about a food change that was outside of diet culture.

She told me what to eat for a day. I shifted a few fruits in the morning or the veggies in my salad, but basically I ate the same thing every day. It was about getting my minerals back up. (It’s similar to what I share about Tess Masters). This simple, repeatable way of eating transformed my health.

That was my first Doable Change. (More on this in another episode.)

I tell people the weight melted off, because that’s what we talk about most. But more importantly, my allergies went away, my energy went up, I stopped getting ear infections all the time. I felt like I had done 15 years of therapy in a week. I made a change in food that wasn’t about really about food. It was about choosing to take care of myself, about what I needed — and learning to make change happen.

On the day I changed my food, Taylor said something essential beyond what she told me to eat:

Each day choose the three most important things that you're going to do for that day. Focus on being in gratitude and abundance.

She also suggested that I buy a book by Abraham Hicks about the power of our thoughts. I wasn’t paying attention and I bought an Abraham Hicks page-a-day calendar with an inspirational quote on the front and a space on the back.

My Today Page Process

I started a new morning practice. I would read the quote on my calendar and then I would turn the page over and say in the present tense what I wanted in a positive way.

I wrote: I am healthy and strong and full of energy.

Then I would write three things I was going to do to be healthy and strong and full of energy. It might be a green smoothie or stopping work to go to yoga. It could be drinking water or focusing on sleep or just being with my kids.

And time expanded.

I went from a person who could barely get out of bed in the morning to get to work and had no time for myself to taking five times as long cooking and being more present with my kids and husband and working more efficiently and joyfully. Work was flowing in. I was going to yoga every day.

It was working.

Try the Today Page

Try this process yourself. It’s very simple. You can write it on a Post-it note.

Set your own affirmation or goal — the one that most supports your future self.. Remember to write it in the present tense.
Then list three things you will do today in support of your affirmation. Note when you will do them. If you are an “always phone in hand” person, set a reminder.

This is the foundation of the Today Page. It also includes space for gratitude, to put your three things into time along with other things happening in your day, food to fuel your, habits you are working on, and more.

It is deliberately simple, and when you use it day after day it works.

We have a few ways to learn more about the Today page.

Make Today Matter (a free, live workshop)
From Overwhelm to Ease (a free, ecourse)
The Daily FLOW planner

Each day we get a chance to make today matter. Start today by setting your affirmation and three things — and try the Today page to see how it can start helping you bend time.

Productivity is a Byproduct of Focus with Megan Flatt

Wed, 12 Jul 2023 17:51:00 -0400

“Productivity is a byproduct of focus. If you prioritize focus, productivity will follow.”

–Megan Flatt

Writing a book takes focus. Ask Megan Flatt, the author of Focused: Reclaim Your Time, Ditch Overwhelm, and Do Less Better. The book answers the questions: What if instead of hustling harder, we focused more? What if it's not about getting more done? What if we actually did less, but did it better? Megan says she used all the tools she shares in the book to write the book.

We talk about getting big projects done, why checking things off the list isn’t necessarily the main goal, and napping without guilt. We can’t just prioritize getting stuff done. That’s hustle culture talking. “But I want to get stuff done!” you say. Don’t worry. You can, but if you prioritize focus instead of productivity, everything shifts.

It’s like wellness. If you focus just on the number on the scale, you don’t get the full picture. You might get where you want to go, but not actually be healthy. If you focus on moving and choosing healthy foods, you move toward your goal, gaining benefits along the way. It’s the same with productivity and your business.

We also talk about:

The fact we aren’t supposed to focus all the time. That means your work day has periods of focus and periods of rest or non-focus.
Scheduling time for your important but not urgent activities
Understanding that your highest contribution shifts and setting boundaries to protect time for what you deem to be most important
Whether you are making time for the $10,000 / hour tasks or just the $10 / hour tasks
Mapping your energy and creating your own daily, weekly, and seasonal rhythm
How to make time for focus 3 ways: schedule it, plan it, set it

ABOUT MEGAN

Megan Flatt is a business growth strategist on a mission to make entrepreneurship easier. She believes you can have a thriving business, a community and a life — and you don’t need more time, you need more focus. She’s the founder of Focus Sessions and the author of Focused: Reclaim Your Time, Ditch Overwhelm, and Do Less Better.

In Focused, she shows you how to find your focus, what to focus on, how to make the time for focus. Megan started Focus Sessions, a science-backed system to provide dedicated, distraction-free virtual coworking to help people get their most important work done. The monthly membership helps you find your focus, create a solid plan and stay out of overwhelm. Megan’s favorite affirmation is “you have exactly the time you need.”

Besides helping business owners focus, Megan is obsessed with lattes, post-it notes and romance novels. Outside of work, you find her focus turned to her husband and two kids, probably near the water, in the San Francisco Bay Area. You can catch up with Megan at focus-sessions.com or letscollective.co or @focussessions.

LINKS

Focused book: http://focus-sessions.com/focusedbook
Website: https://www.focus-sessions.com/
Instagram: @focussessions + @meganflatt
LinkedIn: https://www.linkedin.com/company/focus-sessions

MENTIONED LINKS

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from this conversation:

MAP YOUR ENERGY. Start noticing when you have the most energy and do your best work. Start with a day. Do you have more energy in the morning or later in the day? Is there a point where you regularly have low energy? How can you shift your day to work with your energy instead of against it. You can continue tracking and see what changes over the course of a month or cycle.
IDENTIFY YOUR HIGHEST CONTRIBUTION RIGHT NOW. What is your highest contribution in your business or in your life right now? Remember, this will change, but getting really clear on it helps you put aside or say no to tasks or projects that pull you away from your highest contribution.
SCHEDULE AND PLAN FOCUS TIME. First schedule time this week for focus. Your week is probably pretty full, so just find what you can in your current schedule. Use your energy map to think about when your ideal focus time would be. Look ahead in your calendar (you might need to go a few weeks out) and schedule that time before it fills in with something else. Once you block the time, hold it firmly and use it for focused work. You can even join a Focus Session to get community and accountability around your focus.

Self-confidence with Candy Motzek

Wed, 05 Jul 2023 00:00:00 -0400

“Self-confidence starts when you decide ‘I am going to start to create a relationship with myself’.”

–Candy Motzek

Self-confidence. We need to step into it as women. I lead off my conversation with Candy Motzek coach of coaches with discussion of self-confidence. Confidence is actually two things — an emotion that ebbs and flows and something deeper inside, a more core piece of us, inner-confidence. That’s what Candy had to repair. Maybe your self-confidence has taken a hit too.

Does this sound familiar? You did all the things you were supposed to do: good grades, gold stars, taking care of spouse and kids, putting everyone else first. But you find yourself asking, What about me? or Who am I?, it’s time to re-awaken your self-confidence.

And it can be transformative. Candy shares the story of a client who went from despairing, not knowing what to do to vibrant and on fire in three months. What changed? She found herself. She respected herself. She took care of herself. Her self-confidence was back. The first and most important step? Decide that you are going to start a relationship with yourself.

We talk about:

Choosing to start a relationship with yourself. The work may take time, but that decision can happen in an instant.
Journaling as a tool for self-discovery. Think of it as a coffee date with yourself. We share some simple prompts to get you past the blank page.
Using journaling to clear out your head, like you’d clear out a junk drawer, and expressing a full range of emotions. Journaling out the crap is required!
The compounding effect of the life you are building for yourself.
Embracing your inner critic and recognizing it as the voice of evolution
What self-confidence actually looks like and finding your own moments of courage

ABOUT CANDY

Candy Motzek is an author, podcast host, and business coach for life coaches. Candy helps smart people start successful coaching businesses. She believes that coaching transforms lives and that being a coach is a calling. She helps her clients get unstuck & feel more confidence and clarity so they can play bigger, sign clients & create more meaningful success. She is a 'recovering' corporate executive & engineer who combines practical strategy & mindset in her calming unique approach.

LINKS

Podcast: She Coaches
Free gift: candysfreegift.com
Website: stepintosuccessnow.com
Instagram: https://www.instagram.com/candymotzek/
LinkedIn: https://www.linkedin.com/in/candy-motzek/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

CHOOSE A RELATIONSHIP WITH YOURSELF. This is the very first step to building your self-confidence, and it’s the most important. If you do one doable change start with this one.
JOURNALING. Journaling is a great way to explore yourself—what you like, fear, want in your life. We recommend handwriting in your journal, but you could keep something electronically. To get started, try one of these questions: What am I thinking about today? What am I worried about? What do I want in my life? Think of it as a coffee date with yourself.
WORK WITH YOUR INNER CRITiC. Don’t let your inner critic sink your self-confidence. That doesn’t mean resisting or fighting your inner critic, it means recognizing that your inner critic is there, trying to keep you safe. You can listen, acknowledge fears, and move on. Next time your inner critic gets loud, remind yourself that your inner critic is the voice of evolution.

Become Your Own Inspiration with Gina Vincent

Wed, 28 Jun 2023 17:16:00 -0400

“The promise with exquisitely aligned is that we become more intuitive. We become our own inspiration.”

–Gina Vincent

Frightened and enlightened? Or run for the hills? How do you face intimidating invitations from the universe? I’m really excited to dig into this question with Gina Vincent, a transformation expert who helps women be more aligned. I often say planning is deciding in advance. I also believe planning is a form of alignment. What happens when you look to the horizon instead of getting too stuck on what’s in front of you?

Gina believes in making time for rest, for allowing invitations to come to us. We need time and space for our heartfelt desires to open.

Conversations bring balance to our lives — even if they are conversations with ourselves. We can do that through journaling or meditating. These things help us find our voice, why we feel as we do, and what we are dreaming about or desiring.

We talk about:

Pairing your voice with your intuition
When not to speak
Finding our soul level truths
Balance, like a tree pose, and finding that in our lives
Becoming our own inspiration
Bringing energy into yourself and then giving it to someone else.

ABOUT GINA

Gina Vincent is a transformation expert, podcaster, speaker, and writer. Since 2003, she has been stretching high women's personal boundaries. In 2017, she created the parent company, Blissed-Out, Fit, & Feisty to move women to express their truest selves in their relationships, health, and wealth. More recently she launched Exquisitely Aligned; a 3-key proven strategy she discovered while advocating for her husband’s future and that of their family, while he lay fighting for his life. As a New Yorker by birth, she moves fast and does not sugarcoat things. Working one-on-one with clients, she speeds up their journey so they do not waste any more time trying to figure it all out on their own. Exquisitely Aligned is the final stop for a woman who is ready to live life on her terms, making her bigger impact, and shining unapologetically lighting the way for others.

LINKS

Facebook:facebook.com/ExquisitelyAligned
YouTube: www.youtube.com/@exquisitelyaligned
Website: https://exquisitelyaligned.com/
Instagram: www.instagram.com/exquisitelyaligned/
LinkedIn: www.linkedin.com/company/exquisitelyaligned/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Here are Three Doable Changes from this conversation:

HAVE A CONVERSATION WITH YOURSELF. You can speak your ideas aloud or journal them. You could start with the question: How do I feel? Why do I feel this way? Or What do I truly desire? Keep writing (or talking) often times the answer is there, but not right at the surface.
SHARE ENERGY. Put a hand on your belly and one on your chest. Close your eyes. Breathe. Bring energy of love, compassion, or gratitude into yourself. Then breathe that out and share it with somebody else.
PLAN TIME TO REST. Give yourself time — even five minutes in the day—to get quiet. Let yourself rest. Let yourself be open to let invitations come to you. Let yourself be quiet to hear your heart's desires and your intuition. We are all so busy, but we all need this time. Five minutes can make a difference. Once you feel that, you might want more.

Empowered Food Choices with Tess Masters

Wed, 21 Jun 2023 18:34:00 -0400

“When you decide from a place of self-love about anything in your life, that's when your choices start to stick.”

–Tess Masters

Can you eat Oreos and be healthy? Tess Masters, author of The Blender Girl and creator of SK60® health programs says yes. It’s all about balance — and not judging ourselves.

Obsessing about food and letting food choices rule the rest of your life isn’t healthy. What if instead, you felt really empowered about your food choices? What if you stayed present and enjoyed the eating experience? What if you noticed how you felt after eating different foods and used that to make decisions? What if you started from a place of self-love?

Food is not just food. Tess reminds us that a lot of clarity comes when you are nourishing your body in a really strategic, efficient way with beautiful foods that help your body to function the way it's supposed to. What’s murky that might be clear if you nurtured your body?

We talk about:

How to actually be kind to yourself when it comes to food and why we eat things that may not be the healthiest choices
The power of the pause as a way to distract yourself from a food that might not make you feel great and the difference between really wanting something vs. a habit
The connection between stress sugar and dis-ease
Knowing your superpowers or what’s working and using that as an anchor
The power of gratitude and noticing both what’s good and bad
Being healthy, having energy, and looking and feeling amazing in perimenopause and menopause

ABOUT TESS

Tess Masters is a lifestyle personality and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend published by Penguin Random House. She is also the creator of The Decadent Detox® cleanses and SK60® health programs. You can find hundreds of easy recipes at theblendergirl.com.

Tess and her delicious healthy food have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Cosmopolitan, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home & Family, WGN, and many others.

In high demand as a spokesperson, presenter, and recipe developer, Tess has collaborated with Vitamix, KitchenAid, Williams-Sonoma, Four Seasons, Whole Foods Market, Sprouts Farmers Market, Silk, So Delicious, Driscoll’s, Earthbound Farm, Vegetarian Times, and many others.

Away from the blender, Tess enjoys a diverse performance career. She has toured internationally with acclaimed theater productions, worked in film and TV, and lent her voice to commercial campaigns, audiobooks, and popular video game characters.

She lives in Melbourne, Australia.

LINKS:

Website: https://www.theblendergirl.com/
SIGN UP FOR THE FREE WORKSHOP: https://my.demio.com/ref/R38ebY78gtJdn6P2
Facebook: https://www.facebook.com/theblendergirl/
Instagram: https://www.instagram.com/theblendergirl/
Pinterest: https://www.pinterest.com.au/theblendergirl/
YouTube: https://www.youtube.com/user/theblendergirl
Instagram: https://www.instagram.com/theblendergirl/

Tess on PlanSimple:

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable changes that we chose from this conversation.

NOTICE HOW YOU FEEL. Notice how you feel after you eat different foods. Don’t judge yourself, just notice. Do you have more or less energy? Do you feel great, then suddenly terrible? Do you feel bloated? Tired? Moody? Pay attention.
TRY PAUSING. Next time you want a sugary food or a fried one or a processed one or one you know doesn’t make you feel great, pause. Get a drink of water. Call a friend. Take a walk. Or simply set a timer for 60–90 seconds and sit with the discomfort.
BREAK A HABIT. When do you eat mindlessly, just because you usually do? Snacking while watching TV? A coffee and pastry after lunch? Next time you get to that time or activity, ask: Do I really want this or is it a habit? If you really want it, eat it and enjoy it, but if you are just following a habit, you can choose not to eat that food. Remember not to beat yourself up if you fall into the habit. You get a new chance to choose at every opportunity.

Magnificent Menopause with Amanda Hinman

Wed, 14 Jun 2023 17:11:00 -0400

“Our bodies are truly magnificent and really resilient.”

–Amanda Hinman

Dreading or hating menopause? Feeling it’s all downhill from here? It doesn’t have to be. I’m talking with Amanda Hinman, a functional medical health consultant, who helps women optimize health by balancing hormones naturally. You can write a different story for your health later in life.

One of the problems we face is our doctors don’t always talk about the hormonal changes we are experiencing. And even if they do, they are often compartmentalized—even though they interact within our bodies. We need more information. That means more testing and somebody who understands how to read those tests to get at the root cause.

We talk about:

The 6 major hormones that change in menopause, not just the ones we are used to hearing about
How these hormones interact and influence each other
Becoming an empowered health leader for yourself
Surprising results, like how eating healthy may not be working you if you look at what your body is actually taking in
The importance the experience of eating almost as much as what you eat
Learning to appreciate your body being a key step to health changes

ABOUT AMANDA

Applied Functional Medicine Certified and Integrative Nutrition Health Coach, Amanda Hinman used to feel exhausted and overwhelmed while struggling with an auto-immune condition. Life circumstances shaped her mission, to empower women to be in the driver’s seat of their health when her family was faced with multiple health crises and was able to overcome them against professional medical expectations.

Amanda specializes in helping successful women between the ages of 40-60 who are struggling with hormone imbalance and exhaustion to heal naturally and gain 3 hours of energy every day so they can maximize their impact on their careers and family.

Amanda founded a functional medicine company called the Hinman Holistic Health Institute and together she and her team have helped 100’s of women reclaim their health from the terrors of Hashimoto’s, hypothyroidism, insulin resistance, anxiety, PCOS, pituitary tumors, and more.

LINKS

Instagram: https://www.instagram.com/hinmanamanda/
Hormone Assessment: https://www.hinmanholistic.com/hormone-health-kit
Website: www.hinmanholistic.com

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Here are three Doable Changes from this conversation:

APPRECIATE YOUR BODY. Appreciating your body is a great starting point to make decisions and choices about your health. Think about how amazing it is that your body does what it does. Instead of focusing on what you don’t like, notice that your body and its systems are amazing.
UPGRADE YOUR EATING. Instead of eating at your desk or rushing through a meal you just stressed about getting on the table, upgrade that experience. Take a break to eat your lunch. Take your breakfast out into the sun. If you can’t destress during making dinner, take a few slow breaths to destress before you start eating.
START TAKING CHARGE OF YOUR HEALTH. Instead of being passive, make your doable step taking a small action that puts you in more control of your health. You could try the Hormone Assessment Amanda shared, learn more about functional medicine, research providers, or make a proactive appointment.

The Heroine’s Journey with Kristin Hanggi

Wed, 07 Jun 2023 17:37:00 -0400

“We're coming to a place in time where life itself is making us go inner world focused.”

–Kristin Hanggi

There’s more than the hero’s journey. Kristin Hanggi and I are talking about the heroine’s journey and feminine productivity. Kristin is a multi passionate director, writer, producer, artist, and poet, who compares the hero’s journey — or the outer world journey — and the heroine’s journey — or the inner world journey.

The hero’s journey is an amazing framework, and when I first heard Kristin speak about the heroine’s journey, there was no doubt in my mind, I needed to get her on the podcast. Right now we are living the heroine’s journey individually and collectively. We need to heal our feminine and masculine.

The creative path will take you to your stuck places. You need to stay in the process to evolve. It’s not always comfortable and is often hard. We talk about overcoming limiting beliefs and thoughts of scarcity. Most importantly, Kristin shares the framework that helps navigate our sould’s journey.

We talk about:

The role of mentors in the heroine’s journey
The Dark Night of the Soul and what comes after
Separation from the feminine, losing connection to the earth and our bodies
The outward quest for success and spiritual aridness and not feeling fulfilled
Healing our relationships with our bodies and the earth and reconnecting to and learning to trust the original wisdom that lives inside
Finding the integration or sacred marriage between the masculine and feminine

ABOUT KRISTIN

Kristin Hanggi is a theater, television, and film director as well as a passionate multi-hyphenate — writer, producer, artist and poet.

She is best known for directing and developing the international smash-hit Rock of Ages, which received five Tony Award nominations, including a nomination for Best Direction of a Musical. She has directed productions of Rock of Ages all over the world, including Broadway and the West End. Ms. Hanggi also known for developing and directing the acclaimed pop opera bare, which ran to sold-out audiences in Los Angeles and off-Broadway, and has gone on to have over 500 productions internationally.

In February of 2022, Kristin directed the film Accidentally Brave, produced by Steven Soderbergh, based on the award-winning off-Broadway solo show by Maddie Corman (that Hanggi also developed and directed).

As a film and television director, Hanggi directed an episode on the Emmy-nominated Netflix musical series Julie and the Phantoms. Other film directing credits include: Naomi & Ely's No Kiss List, an adaption of Rachel Cohn & David Levithan's popular novel of the same name, starring Victoria Justice, which debuted in Netflix’s top ten. She made her feature directorial debut in 2013 with the indie Grantham & Rose with actress Tessa Thompson. For television, Ms. Hanggi adapted and directed the hit book series, Dear Dumb Diary into a musical movie, under Executive Producer Jerry Zucker for Walden Media.

She is preparing the stage musical Romy and Michele: The Musical for 2024, and working with music artist India Arie on a stage show of her music.

A partial list of other past stage productions: Clueless (with Dove Cameron); Pirate La Dee Da (currently being produced for television by John Legend and Ryan Seacrest); Atlantis by composer Matthew Lee Robinson; the initial production that launched the Pussycat Dolls, Pussycat Dolls Live at the Roxy (starring Gwen Stefani, Christina Aguilera, Charlize Theron, among others).

In 2020, she released a poetry book entitled “God, Sex, Musical Theatre” which has been optioned to be turned into an unconventional stage experience, to be adapted and directed by Hanggi with music by Scottish singer-songwriter KT Tunstall.

Ms. Hanggi graduated with her Masters from USC in Writing after receiving her Bachelors from UCLA in Theater. Kristin received the UCLA School of Theater, Film, & Television Distinguished Alumni Award. She has a love of music, and has directed multiple music videos and short films. Hanggi loves hosting the “Let’s Play: The CREATE Podcast” with Natalie Roy. To learn more about the work Kristin does with other artists, visit her website: www.KristinHanggi.com

LINKS

Website: www.KristinHanggi.com
Instagram & TikTok: @Hanggilove
Podcast: "Let's Play: The C.R.E.A.T.E. Podcast"

Doable Changes from this episode:

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Choose one Doable Change that resonates with you today and really play with it. Fit it into your life, your days, make it work for you — then move on to your next Doable Change.

Here are Three Doable Changes from today’s conversation:

BE A COMPASSIONATE WITNESS. While the goal is to find balance, we are going to keep coming out of balance. When you notice you are out of balance … whether it is in your food or your creative practice or working too much or not enough … be a compassionate witness. Acknowledge where you are and make little shifts.
MAP YOUR JOURNEY. Now that you recognize the stages of the journey, map your own story. Recognize that the descent is an important part of the story and the learning and evolving.
SIT WITH THE DARKNESS. We hide our treasure in the darkness, so we need to go into the darkness to retrieve it. So often we avoid feelings like grief, anger, sadness. We need to sit with those feelings and feel them.

Slow Down and Reach Your Goals with Jadah Sellner

Wed, 31 May 2023 17:52:00 -0400

“Don't put a timeline on your dreams. Put a timeline on your action.”

–Jadah Sellner

What if you slow down? What if you stop hustling? I’m so excited to talk with Jadah Sellner, author of She Builds, about slowing down, avoiding burnout, and still reaching your goals.

Jadah says one of her superpowers is being connected with what matters most in any given moment. This superpower helps her not feel overwhelmed or busy … even when there is a lot going on.

Another secret of staying center, calm and focused? A holistic support system. She includes peers or colleagues—people going through the same things as you, mentors or coaches—both for business and life, and people who can hold safe emotional space for you. Do you have a holistic support system?

We also talk about:

embracing an anti-hustle mindset and the idea that burnout is not an option
the FEAR cycle (forcing, exhaustion, avoidance, rigidity)
putting a timeline on projects, but not dreams
honoring the season of your life and giving yourself permission to slow down
setting intentions for breaks and scheduling in the things you say matter
tune in to what is nourishing for your body and creating a self-care menu for yourself

ABOUT JADAH

Jadah Sellner is a best-selling author, business mentor, host of the Lead with Love® Podcast, and sought after international keynote and TEDx speaker. Jadah helps founders grow their businesses to the next level without sacrificing what matters most. Her work has been featured in: O: The Oprah Magazine, The Wall Street Journal, CBS’s The Doctors TV, and on the cover of Woman’s World. Jadah loves taking bubble baths, playing board games, and dancing to Beyoncé. She lives in the San Francisco Bay Area with her husband and daughter.

LINKS

Doable Changes from this episode:

NOTICE THE FEAR CYCLE. Sometimes before we make a change, we need to notice where we are. Pay attention to when you are in the FEAR cycle: forcing, exhausted, avoiding, or rigid. Get curious about what could change.
SCHEDULE 1 THING THAT MATTERS. Often times there are things we say matter — family game night, healthy meals, a break. Pick one thing, and schedule it. Put it in your calendar. If it’s a thing you want to happen again and again, like game night, schedule a month of it (or more). Hold that time for what you believe matters, before anyone else claims it.
MAKE A SELF-CARE MENU. What actually nourishes your body? Your mind? Your relationships? Make a list of activities that help different parts of you. Choose things that really nourish you, not things that you see on a generic self-care list. Make a menu for yourself. Remember, this is not a to-do list to get checked off, but something to help you when you are feeling depleted or ready to refresh. Choose what sounds good from your menu next time you take self-care time.

Your Dream Life with Denise Walsh

Wed, 24 May 2023 21:58:00 -0400

“Get out of fight or flight so you can hear your heart.”

–Denise Walsh

Too many tabs open in your head? Denise Walsh and I talk about the cascading effects of chronic stress and multitasking (I bet you have 16 million plates spinning too). Let’s close some of those tabs with this conversation.

Remember How to Dream

Your dream life starts with a dream, but sometimes we’re so burnt out we don’t even know what our dream is. Start by creating space to hear yourself again. It’s about being intentional

The 90-Day Transformation

Denise is as big a fan of 90 day seasons as I am. She says, “Three weeks is what makes a habit, 90 days is what truly can solidify it.” We can make a lot of shifts in 90 days, but it’s not so far out there we don’t even start.

We talk about:

Starting the day with 15–30 minutes of journaling including gratitude
Creating a dream plan to make that morning routine happen
How changes create domino effects that impact our life
Finding your it’s possible dream step
Bringing the right energy into following up with leads
Network marketing and what you can get out of it beside making money

ABOUT DENISE

Denise Walsh is a proud wife and mother, former clinical psychologist, motivational speaker, and multi-million dollar-earning entrepreneur.

Denise started her career by working with families at a local mental health agency as a clinical psychologist but left the practice to pursue a successful career in the direct sales industry. Her impact as a leader in that field, coupled with other certifications as a Jack Canfield trainer and experience as an elite coach with the John Maxwell Team, has given her the unique ability to help people tap into their ultimate potential and find their greatness. She has found her calling inspiring others to go after their dreams and has helped more than a million people find their purpose and fulfill their God-given destiny.

LINKS

Doable Changes from this episode:

JOURNAL EVERY MORNING. Decide how you will make 15–30 minutes of journaling happen. Will you get up early? Do you need to go to bed earlier to make that happen? Make a plan. Have your journal ready. Write about your dreams and desires. Write your gratitude.
QUIET YOUR MIND. Journaling may help you quiet your mind by getting ideas out onto paper. Meditation is a great way to quiet the mind. Both of these are practices. Even if it feels like it isn’t working at the moment, see what happens when you stick with it. Try paying attention to your breath or using a meditation app.
MAKE YOUR DREAM MEANINGFUL. Once you quiet your mind and find your dream, make it meaningful. Ask: Why do I want this? What is that gonna do for me and my family? How is that going to bless those in my life? Does your dream feel attainable? If not, what version of your dream does?

Being Enough with Jill Avey

Wed, 17 May 2023 20:37:00 -0400

“You live feeling like you're not enough because you really aren't being enough.”

–Jill Avey

Are you diluting yourself? Spreading yourself thin and feeling like you aren’t doing enough, because you aren't being enough? I’m talking with Jill Avey about saying no, second acts, and stepping up to the next level.

Jill helps women who are at the director and VP levels get promoted to the next level up—and you can’t do that if you are diluting yourself. Whether you are looking to step up to a new level or step into act 2, Jill has a lot to share. She rose up to third in her company before leaving to start her own business.

One of the ways we dilute ourselves is by providing free labor. When was the last time you raised your hand to volunteer for something? Was it aligned? Did it move you toward your goals? Or was it about something else? We talk about people pleasing, being a team player, and disappointing others so we don’t disappoint ourselves.

We talk about:

Noticing when you are giving away labor and asking why and what if you give money instead of labor?
Not taking things on just because we can see what needs to get done and have a hard time seeing them not done
Personal strategy retreats and regular check ins with yourself
Creating a to don’t list
Focusing on top 1-2 goals instead of dabbling in a bunch of them
The magic of groups of women supporting each other in business

About Jill Avey

Jill helps women leaders get promoted to the Director and VP levels. She does this by supporting her clients to develop their strengths, increase their influence and navigate gender bias.

She believes that everyone has talents they haven’t yet fully realized. She is inspired to help her clients find deep fulfillment in their careers both personally and financially. Her approach is grounded in research, applied behavioral science, and her own personal experience as an executive.

LINKS

7-Step Passport to Promotion private podcast at https://sistersmart.com

Doable Changes from this episode:

MAKE A DON’T LIST. What are you doing now that is not serving you? What can you stop doing right away? What things will take more time to step out of? How can you start to take those things off your plate?
STOP RAISING YOUR HAND. If you find that you’ve volunteered for something, ask yourself why you did it. Is it something you feel strongly about? Were you trying to be seen as a team player or people pleasing? Try to pause before volunteering for anything new. Ask yourself if it serves you to do it or if there is a way to contribute without the free labor.
FOCUS YOUR ENERGY. Look at your goals. Which two are most important to you right now? What happens when you set your other goals to prioritize and focus on the top two?

Bring All of You to Work with Nic Frick

Wed, 10 May 2023 17:38:00 -0400

“The first step of moving to the more masculine pieces of the job search is pulling back to the feminine and being like, am I taking really good care of myself right now? ”

–Nic Frick

Recessions, layoffs, pivots, career pauses, and resume gaps… Nic Frick knows you can get a job you love in spite of these things. She’s about to birth a baby and a book called How to Get Any Job You Want, and she helps her clients get amazing jobs. And some of these people are moms.

We know that people who have raised children are unbelievable powerhouses, but it doesn’t always feel that way when you are presenting yourself in the work world. But you can reprogram your thoughts to believe it’s possible to get the job. Nic says that before moving to the more masculine pieces of the job search (resume, LinkedIn), come back to the feminine.

Sometimes learning to make your current job more tolerable is the thing to do. You can do that with boundaries and releasing guilt.

We talk about:

Getting realigned with the more feminine pieces of a job search, which are community, collaboration, pleasure, joy
Taking a holistic approach to your job search — taking care of yourself, being clear about all the parts of you that you want included in your job
Using the CARE method (clarity, action, right fit, enjoyment) to balance self-care and work
Setting boundaries (even if feels scary) helps us create better jobs for ourselves and others
Ways to release guilt or get past our inner critic and feelings of unworthiness
“I love myself so I …” as a way to take care of self and show our kids to do the same

About Nic Frick

Nic Frick is a tech recruiter turned career coach + toddler mama.

With over a decade of experience hiring for customer service teams, speaking with 3000+ candidates as a tech recruiter, and training hiring managers on how to interview, she’s learned the ins and outs of what it takes to get any job you want (and actually love it) without compromising on your values or your wallet.

Through her transformational coaching programs, Nic helps women land their dream jobs by showing them the exact steps it takes to not only create a career — but also a life — that matches their values so we can change the world together.

Most days, you can find her sharing a bottle of champagne with her book club, spending time with her friends at her monthly brunches, going to the movie theater alone, and exploring restaurants with her hubby and daughter in San Francisco.

LINKS

Other Job Search Shows

Doable Changes from this episode:

REFOCUS YOUR JOB SEARCH. Before you dive into your resume or LinkedIn, turn to the feminine side of the job search—community, collaboration, pleasure, and joy. Think about what you want and why you are going back to work or looking for a new job.
SET A BOUNDARY. It can be as simple as taking lunch away from your desk. Other ideas: leave on time to pick up your kids, put hours you answer message in your sig line — and follow it. Say I’m not available during X time. Hold that time. Practice doing it without guilt.
“I LOVE MYSELF SO …”. Practice this affirmation throughout the day. It’s a way to remind you to take care of yourself, and if you have kids at home, you model taking care of yourself to them. “I love myself so I brush my teeth.” “I love myself so I go for a walk.” “I love myself so I take a break for lunch.”

Behind the scenes of my birthday month

Tue, 09 May 2023 22:06:00 -0400

“It takes a long time to become young.”

— Pablo Picasso

Do you ever feel depleted and tired, like you never make time for yourself? If so, you don’t need to wait for your birthday month to take some time for yourself. However, as a giver, sometimes having a specific reason to ask for help can make it easier. On this episode of the PlanSimple Podcast, I take you behind the scenes of my birthday month, and give lots of ideas for how you can uplevel your mindset and self-care any time of the year.

Here are the top 3 things I consider as I head into my birthday month.

(You can hear EXACTLY how I’m answering these questions by listening to the episode.)

Reflect on what has been

The first step to celebrating my birthday month is to find some quiet time to be with a journal, a piece of paper, and a pen. I get centered and grounded and reflect on what has happened over the past year. I look at both the celebrations and amazing things that have happened and are happening, and I also consider what I’m ready to let go of.

Consider who I am becoming

The next step is to consider who I am becoming. I get grounded by taking a walk around the block or doing a 10-minute meditation, and then I ask myself, “who am I five years from now?” I love thiis question because it frees me up from feeling like things have to happen tomorrow.

Note: If five years doesn’t do it for you, try breaking it down into smaller chunks of time. Consider what you want to achieve in the next 90 days, six months, or one year. What kind of person do you want to be in those shorter periods? Or what would be your deepest desires without your current constraints of money, health, relationships?

Plan my month

Now that I’ve reflected on what has been and considered who I’m becoming, I plan my birthday month. I consider the activities and experiences that will make me happy and fulfilled in the exact season that I am in. I make a list of those things and then schedule them throughout the month.

Don’t forget to include self-care activities in your plan. This could include things like a massage, meditation, or simply taking a long bath. Whatever makes you feel relaxed and recharged should be included in your plan.

In conclusion…

Your birthday month is a great time to reflect on what has been, consider who you are becoming, and plan to become her. But remember, you don’t need to wait for your birthday month to take some time for yourself. Any time of the year is a good time to prioritize self-care and uplevel your mindset.

Embody It Until You Believe It with Nicole Crone

Wed, 03 May 2023 17:57:00 -0400

“Meditation, journaling, time and nature — if anybody was to pick one of those three with the intention being an observer of your thoughts, your life will shift and it will shift fast.”

–Nicole Crone

Our thoughts are power! I’m excited to talk with Nicole Crone cultivating and manifesting your best life through the power of your thoughts and feelings. We define words that get thrown around like mindfulness and manifesting and look at how they work.

Nicole defines mindfulness not as shutting off the mind, but mastering the awareness of the repetitive thoughts that are happening in the mind. That’s the idea that guides her and our conversation. Manifesting is a thought and a feeling together … and we’re doing it even if we aren’t trying or believing.

Nicole’s top tools for mindfulness are meditation, journaling, time and nature. Nicole says that if you pick one of those things with the intention of being an observer of your thoughts, your life will shift and it will shift fast!

We talk about:

Making the time — it doesn’t have to be morning — and that may shift as life shifts, but make the time
How we’ve both personalized Morning Pages
Manifesting as thought and feeling together and you manifest both the things you want and some hard things you learn from
If you don’t know what you want, try asking what you don’t want or consider whether you want to be doing, creating or talking
The Reticular Activating System—and finding proof of what we want in our lives
Thinking about what you want in all the different parts of your life

ABOUT NICOLE

Nicole Crone is a professional Co-Active Leadership trained coach and NLP practitioner. Alongside Kaila Pilecki, Nicole co-founded My Aligned Purpose in June 2020, to support women entrepreneurs. Nicole is an international best selling author and podcast host.

The spiritual teachings Nicole provides come from her Registered Yoga/Mindfulness training in Hatha, Yin and Vinyas as well as sitting in ceremony with Peruvian Shaman medicine women. As a former high school teacher, connector and visionary, Nicole has coached over 200 people to become best selling authors on Amazon, and has coached 1000’s of women inside of our My Aligned Purpose programs. Her mission is to support women in elevating their mindset and proving to themselves that anything is possible.

Nicole loves time outdoors with her husband and two dogs, living in the pacific northwest on Vancouver Island. She is a human design generator, an Aries through and through, a big lover of coffee, dogs, travel and considers herself a learner for life.

LINKS

Doable Changes from this episode:

MEDITATE. You can use an app to help you. You can simply sit and notice your breath and where your mind flows. Remember it is a practice. It might feel different on different days and different times of your life. Try going in with an open mind instead of thinking “I can’t meditate.”
JOURNAL. Try writing three pages each morning. It could be first thing when you get up or when you get to your desk. Don’t edit your thoughts. Just put them down on paper. You can choose to start with some structure: what happened yesterday, what I’m looking forward to today. You could choose to do a brain dump and then see what thoughts stand out or where you could shift your mindset.
GET INTO NATURE. Get off the road. Turn off your phone. Don’t turn on music. Just walk and pay attention. See what you notice. Tune into your thoughts and what is showing up around you.

Slow Down with Amy Mangueira

Thu, 27 Apr 2023 22:53:00 -0400

We need to slow down, and slowing down actually just means having some boundaries.

–Amy Mangueira

Recovering chaser of busy Amy Mangueira lost hearing in one ear before she slowed down enough to realize something was wrong. We talk about burnout, our need to slow down, and how to stop chasing busy (even if we want to be a great mom, make money, and follow our fitness goals.)

You can still be driven and have boundaries. It means not letting clients run all over you, not letting them expect (or expecting yourself) to answer messages at all hours. You can go hard, but you also need space to slow down and rest or recover. The time doesn’t have to even out, but the energy does.

Sometimes we lose our identity and our confidence. We get so focused, so invested in some part of ourselves … mothering, our business … that we lose balance. We lose sight of our core values. We can have an epiphany about what’s wrong or what’s missing, but we need the actionable step. We talk through ways to make that change.

We talk about:

Taking time to assess what we really want and who we are now
Getting used to a slower pace and using joy as a metric
Learning not to replace busy in one part of your life with busy in another part of your life
Making a list when you are stressed, seeing the patterns, and choosing an action
Setting boundaries to put yourself back in the driver’s seat of your own life
Using delegation to be leaders to ourselves

BIO

Recently recognized by the NYC Journal as a Top Life Coach to watch out for in 2022, Amy Mangueira helps people all over the world live burnout-free by bringing clarity, direction, and positive habits into their lives by filling the gap between where they are now and where they want to be. A 4x entrepreneur with successful acquisitions under her belt, Amy has turned her focus to Humans First Coaching, a coaching network dedicated to guiding over 300 leaders in organizations on how to build healthy cultures, reduce burnout, take care of themselves, and put their employees first. She also has a custom jewelry company that creates fine jewelry for runners, Victory Co. Amy is also an author, her book, “The Path to Break-Free from Burnout,” is set to release in early 2023.

As the host of the self-care podcast “Life on MY Terms,” bringing in thousands of listeners from across the world, Amy chats with experts to help listeners become 1% better and take charge of their lives.

An avid runner, Amy is soon to be one of the first 1000 women to complete the Abbott 6 World Major Marathon series. When she isn’t running Amy volunteers as a coach and program sponsor for Girls On The Run, a national non-profit organization dedicated to strengthening girls’ social, emotional, physical, and behavioral skills to successfully navigate life experiences through running. She lives in St.Petersburg, Florida with her husband, son, and French Bulldog.

LINKS

Website
Instagram - Personal: @projectamy
Instagram - Podcast: @lifeonmyterms_podcast
LinkedIn
The Path to Break Free from Burnout

MENTIONED LINKS

Stretch Joy with Laura West

Doable Changes from this episode:

MAKE A STRESS LIST. When you are feeling stressed make a list of what’s going on. Do it for a few days. That helps you see patterns that emerge. It takes awareness to make change.
SET A BOUNDARY. Boundaries put us back in the driver’s seat of our life. You’ll gain confidence as you set them, so you can choose an easy one to start with. You can set boundaries at home or work. For example, tell your family that you aren’t available to problem solve until you’ve been home for half an hour or tell your boss you will be taking the lunch time on your schedule and it isn’t available for meetings.
PRACTICE SLOWING DOWN. When you’re used to chasing busy, slowing down can feel uncomfortable. Block off some white space (or gold space) on your calendar. Use this for non-taxing things that you enjoy. Shift your thinking from to do list to simply doing. For example, if you run, run without headphones or your watch. Take a walk without your phone.

Shift the Mindsets that Hold You Back with Miriam Schulman

Thu, 20 Apr 2023 00:25:00 -0400

“We are all creative. Creativity is a survival strategy.”

–Miriam Schulman

Goodbye starving artist stereotype. Miriam Schulman left Wall Street and became a thriving artist. We talk about how she found her purpose and learned to work the business side of art. Her book, podcast, and signature coaching program help other artists turn their art into businesses.

It starts with mindset. So often we try to keep ourselves safe and tell ourselves why we can’t do something or get in our own way. The more creative we are the easier it is to come up with these stories. Have you ever done a deep dive on learning before you start something? You want to learn how to do the thing perfectly the first time, but then you get conflicting advice and don’t know what to do. So you don’t do anything. That’s your brain trying to protect you. Time for a mindset shift.

Here’s a reframe on procrastination. If you think you procrastinate because you lack self-confidence, that you put off doing the thing because maybe you won’t be good enough, flip that. You lack self-confidence because you don’t do the thing. Every time you do the thing, you build your self-confidence.

We talk about:

Morning routines — exercise and brain puzzles — to help with mindset
Working with a coach because it is hard to see your own limiting beliefs, including all or nothing thinking and fortune telling
Doing things based on distorted thinking instead of inspired thinking
Correcting language — “I didn’t have time to” becomes “I didn’t make time to”
Decision drama
Rescheduling appointments with yourself

ABOUT MIRIAM

Today's guest is an artist, author, and host of The Inspiration Place podcast. She’s helped thousands of creatives around the world develop their skill sets and create more time and freedom to do what they love. Her signature coaching program, The Artist Incubator, teaches artists to go from “so-so” sales to “sold-out” collections.

After witnessing 9/11, she abandoned a lucrative hedge fund to become a full-time thriving working artist. Featured in major publications including Forbes, Entrepreneur, The New York Times, Where Women Create, Art of Man, and Art Journaling magazine. Her artwork has also been featured on NBC’s “Parenthood” and the Amazon series “Hunters” with Al Pacino. NOW,

Her book with HarperCollins Leadership, Artpreneur, provides the actionable steps to turn your creative ideas into a thriving business. Please welcome to the podcast, Miriam Schulman!

LINKS

Podcast: schulmanart.com/podcast
Freebie: schulmanart.com/BELIEVE
Book: ArtpreneurBOOK.com
Instagram: https://www.instagram.com/schulmanart/

MENTIONED LINK

Let Go and Receive with Patty Lennon

Doable Changes from this episode:

START WITH EXERCISE. What happens if you start your day with exercise? Try it. You don’t have to get up at 5 AM, but do exercise before work. See how it affects your day.
ADAPT YOUR LANGUAGE. Notice when you say things like “I don’t have time” or “I can’t afford.” Try saying, “I didn’t make time” or “I choose not to put my money there now” or “I don’t prioritize this right now.”
MAKE A DECISION. Get out of decision drama. What’s a decision you need to make? Make it. Don’t research all the options. Don’t spend hours searching for the best price. Choose. Commit. Move forward.

The Saboteur with Jackie Meek

Thu, 13 Apr 2023 02:47:00 -0400

“You need to build the muscles in order to strengthen your sage so that it's there ready with a bit of a louder voice than the saboteur voice.”

–Jackie Meek

What if your mind served you … instead of working against you? I’m really excited to talk with Jackie Meek about getting off the roller coaster of “the mom juggle.” Our brain OFTEN defaults to the negative, but we can learn to choose how to respond (or not respond) to things.

We talk about the saboteurs of our brain, including the pleaser saboteur. While it can help us stay safe, we can overdo “people pleasing.” When you start to feel resentful that nobody else is helping. When you say yes when you mean no and you've overcommitted, that’s the saboteur pushing you to do things that are not in your best interest under the guise of keeping us safe.

In addition to saboteurs, we have sages in our brain. Jackie shows us how to up our positive quotient or the amount of time that you are using your sage muscles as opposed to your saboteur muscles in the brain.

We talk about:

What happens when we put our expectations on other people
Focusing on your five senses and a secret tool for dealing with triggers to press pause before you respond
Building your sage muscles throughout the day, so that voice is louder than your saboteurs
Asking the question: What would my wiser elder self do?
Essential maintenance, or how we really take care of ourselves
Sharing the language of the sage and the saboteur with our families

ABOUT JACKIE

Jackie Meek helps frazzled mums to confidently boss the mum juggle. She set up her business, Future Path Life Coaching in 2016 and equips mums to reduce the emotional roller coaster, minimise negative chatter and worry less. She has a passion to come alongside mums, having a difficult birthing story having experienced giving birth extremely prematurely, loss of a baby, postpartum psychosis and post natal depression. Jackie offers 1:1 coaching as well as a group coaching programme, The Mum Boardroom, an oasis for busy mums to focus on challenges in a supportive and inspiring environment. She also facilitates a 6 week online Positive Mental Fitness Bootcamp equipping mums to build their mental fitness so they can face life's challenges resourcefully.

EPISODE LINKS

Find Jackie:

LinkedIn: https://www.linkedin.com/in/jackiemeek/
Facebook: https://www.facebook.com/futurepathlifecoaching
Website: https://www.futurepathlifecoaching.co.uk/

Mentioned Links:

https://www.positiveintelligence.com/

DOABLE CHANGES FROM THE EPISODE

NOTICE EXPECTATIONS. Where are you often triggered? We discuss the example of dinner. Maybe it’s that or bedtime or how when you do something fun with your kids and they don’t behave the way you want them to. Think through what expectations you are putting on the situation. What happens if you pay attention to those expectations and shift them?
TUNE INTO ONE OF YOUR SENSES. Next time you are triggered, tune into one of your senses. One way to do this is to rub your finger and thumb together firmly. This takes your attention away from your saboteur brain and choose how you want to respond.
CONSULT YOUR WISER ELDER SELF. Ask your wiser, elder self what she would do in a certain situation. This takes you out of the moment and allows you a different perspective so you can choose your response.

SPECIAL: What is FLOW365?

Wed, 12 Apr 2023 18:40:00 -0400

You’ve probably heard me reference FLOW365 or FLOW365ers on the show. This is our community for women balancing BUSINESS, MOTHERHOOD (often kids are in the teen and young adult phases), and changing BODIES (because we are no longer in 30-year old bodies).

“There's something about the women that are drawn to this group that show up here. It's a level of support that I've never experienced before.” We get these kinds of comments regularly, so I finally pressed record and made an episode that talks about FLOW365, who it's for, and how it makes a difference… In case you are tempted.

https://plansimple.com/flow365

Planning and the Nervous System Kelly Lubeck

Thu, 06 Apr 2023 03:42:00 -0400

“There's nothing the nervous system doesn’t affect. It affects our physical health, our mental and emotional health, our spiritual health, how we set goals, our relationships, whatever we're creating in the world.”

–Kelly Lubeck

Is your nervous system triggered? It is … but there’s something you can do about it. I’m really excited to talk with Kelly Lubeck, a healing practitioner with lots of experience working with the nervous system. Kelly’s passionate about the nervous system, because it affects our health and well being, our relationships, and our work.

Kelly talks about the different parts of our nervous system. Some—fight, flight, freeze—are about survival. There’s also a part about love and connection that sustains us and allows us to heal and thrive.

Sometimes our nervous systems get stuck in go mode. We can’t step into loving connection. We can’t sleep. Our hormones get dysregulated. We might feel anxious or burned out. Other times or other people get stuck in freeze mode. They start to shut down. That might look like chronic fatigue or depression. Kelly likes to remind people that “the world needs you well.”

We talk about:

The sympathetic nervous system and the parasympathetic nervous system
Modern life makes us feel like we are in being chased by a lion mode all the time, but we aren’t and our bodies aren’t meant to be that way.
Being calm all the time is not the goal — we need the go energy sometimes, but we need to be able to turn it off
Learning to undo the good girl mechanism that makes us try to calm what’s around us
Doing generational work of healing
Patterned and predictable vs. doing the new and how we get triggered by new habits

ABOUT KELLY

Changemaking is hard work – and can extract a toll on those who deliver it. Kelly guides changemakers and leaders to heal their individual nervous systems and release self- defeating patterns of self-sacrifice and overgiving in their work and relationships that lead to burnout, anxiety and illness. As they expand their capacity for changemaking, this healing ripples out to the world and changes it for the better.

Kelly helps women leaders to stay grounded, centered, and embodied in the midst of changemaking, so they can deliver and lead impactful work, enjoy meaningful relationships and have deep connection with their purpose, without sacrificing body, mind and spirit to their mission. And that makes an even greater impact.

Kelly’s work happens at the intersection of public service, shamanic healing, yoga teaching and philosophy, science of the nervous system, skilled and soulful coaching, and a variety of holistic health approaches.

She draws upon her personal experiences of journeying back from an unexplained health crisis and burnout (twice!) to guide committed changemakers with clarity, wisdom, confidence and compassion.

Kelly integrates her extensive background of over 25 years of developing and leading public health and early childhood programs in Latin America, the U.S. and Africa, with over 15 years leading educational and resilience building, holistic healing programs, keynotes, workshops and retreats to individuals, groups and organizations around the world.

She earned her Master’s in Public Health at Columbia University. Her holistic training includes her yoga teacher training certification (RYT), Healing the Light Body shamanic healing certification, Sacred Depths coaching certification, holistic health coaching certification, and years of study on the nervous system and trauma healing with a variety of teachers. Her finest teacher thus far, though, is her 12-year-old child, who’s taught her about most things in life and her capacity for love.

LINKS

http://www.kellylubeck.com/

Doable Changes from this episode:

ORIENT YOURSELF. Take time to orient yourself in your physical space. Look around you. Notice where you are. Notice your surroundings. This practice is grounding, and it can be calming or activating for different people or at different times. This practice becomes more beneficial as it becomes familiar.
IDENTIFY FIGHT, FLIGHT OR FREEZE. Remember that the goal is not to be calm all the time, but we also don’t want to feel like we are being chased by lions all the time. Start by simply noticing if you are in fight, flight, or freeze mode. Notice if you have channels open to love and connection. Are you flowing between modes or are you stuck in one?
NOTICE SIGNS YOUR NERVOUS SYSTEM IS OFF. Our bodies often tell us when something is off. Are you feeling anxious? Having trouble sleeping? Having digestive issues? Do you feel like you can’t settle down? Or maybe you can’t get off the couch? Don’t beat yourself up, but start to pay attention and observe the signs that you might need to make change or get help.

Being Focused with Megan Flatt

Wed, 29 Mar 2023 01:21:00 -0400

“There's a difference between productivity and focus. There's a difference between getting more done and getting the right things done.”

–Megan Flatt

What if it’s not about being productive? What if it’s about being focused? I’ve got business coach Megan Flatt back on the show to talk about focus and rethinking all of our ideas about productivity. Wanna get stuff done? Don’t worry. We’ll talk about how getting clear on how we want to feel and finding our focus lead the way.

We aren’t meant to focus all the time, but most of us feel like we should. The idea that starting early, pushing hard, and getting a lot done is a virtue that’s deeply ingrained in us. We’re pushing back against capitalist and patriarchal ideas. We’re looking at new ways to own our time.

What would you do if you had 90 minutes to focus? Our to-do list culture often has us doing a lot of unimportant things. They are things that keep life running, but they don’t help us step into our greatness or do our most important work. We dive into how to change that.

We talk about:

Being focused and productive in short spurts
Letting go of the idea that you need to work all the time or at a certain time
Knowing your own best focus time and saving it for your most important work
Using focus for deep work, planning, and clearing the deck
How your to-do list might be sabotaging your productivity (or getting clear on goals, projects, tasks)
Getting out of overwhelm by getting more overwhelmed for a minute

BIO

Megan Flatt is the CEO of Let’s Collective, a business growth strategy firm devoted to making entrepreneurship easier. She is also the founder of Focus Sessions, a virtual coworking and accountability membership to get your most important work done. Let’s Collective’s mission is to help small businesses scale without burning out through strategic planning, revenue focused decisions and science backed accountability.

Megan is obsessed with lattes, post-it notes and helping women make money. When not doing that, she’s hanging with her husband and two kids, probably near the water, in the San Francisco Bay Area. You can catch up with Megan at letcollective.co or focus-sessions.com.

LINKS

https://www.focus-sessions.com/

MENTIONED LINK

Doable Changes from this episode:

KNOW YOUR MOST FOCUSED TIME. When we work when we are most focused and ready, we tend to get more done with more ease. What time would you choose to work if you didn’t have guilt around not working at expected times?
BREAK YOUR PROJECTS INTO TASKS. Too often we put projects on our to-do list. Then we don’t do things because they feel too big. Break your projects into the simplest steps. If you can’t do it in an hour, it probably has more steps. Schedule time for each step or task.
SET A FOCUS SPRINT. Set aside 90 minutes to focus. Turn off all distractions. Write down specifically what you will do in that time. Turn on a timer and go. Give yourself a short break in the middle and then get back to it. When the 90 minutes is up, let go of focus.

Your Voice of Desire with Jill Hope

Thu, 23 Mar 2023 01:07:00 -0400

“What we think we want is often not what we truly want … We have to give ourselves permission to have what we want.” –Jill Hope

What does your voice of desire say? That’s one question Jill Hope asks. Jill is a money mindset coach for women, or as I like to say an abundance coach. The voice of desire is one of 5 voices that Jill teaches to help women unlock the blueprint to unleash our money-making power.

Jill’s first business was fairly successful, but it didn’t flow. She had worked so hard to get where she was, but she wasn’t making the money to do the things she wanted to do. She had taken all the classes, worked with coaches, done all the things (sound familiar). She stopped listening to the outside voices and started asking, “What does Jill want?” This got her out of autopilot. It led to more body awareness, more clarity about who she was. And that translated to more dream clients.

We talk about this process. She didn’t check out of her family or her business for a year. She kept asking the question as she did daily life. She kept acting on the answers. She learned to give herself permission for what she wanted.

We also talk about:

Noticing where you aren’t being authentic … even when you think you are.
Recognizing fears around our desire for money or abundance
The Five Whys process to get to the root of what you want
Learning to listen to the voices that lead us toward our purpose and our dreams (and intuition is just one of the voices we need to listen to (and we need to learn to listen to it in different areas of our lives)
Tuning into your desires and not micromanaging the how
Working on your money relationship

ABOUT JILL

Jill Hope is a money mindset coach for women, a writer, inspirational speaker, and founder of I Shine®.

After a successful 22-year corporate career, Jill made the leap into entrepreneurship to pursue her passion of empowering women to connect with, listen to, and embody their authentic voice, own and express their unique gifts, and receive richly doing purpose-based work that they love.

Jill offers free weekly videos on her YouTube channel that support mompreneurs to make more money in their business (https://www.youtube.com/@JillHope-ishinewealth)

This is Jill’s second iteration of her business, having built a successful initial business coaching moms to build confidence and inner strength in their kids, and certifying facilitators to empower kids through her proprietary I Shine® Inner Wellness Curriculum and Powerful Girl Within® Curriculum.

LINKS

Free Gift: 4 Secrets To Skyrocket Your Business And Bank Account Masterclass: https://ishinewealth.com/masterclass/

MENTIONED LINK: Raising Great Girls (Yourself Included)

DOABLE CHANGES FROM THIS EPISODE

ASK WHAT DO I WANT? Practice asking yourself what you want throughout the day. You can apply it to different situations from what do I want for breakfast to when do I want to brush my teeth. When you are faced with too much going on around you, ask What do I want? When somebody asks you to do something, ask, What do I want.
DIG FOR THE WHY. Identify something you want. Ask “Why do I want this?” Write down the answer. Ask, “Why do I want that?” Again write down the answer. Keep doing this until you have asked “why” five times. This should help you get to real reason behind your desire.
NOTICE YOUR VOICE OF JUDGMENT. Notice when you are judging yourself around money or what you want. You don’t have to act on your voice of judgment, but start to notice what it tells you. This can help you understand parts of your money relationship and let you explore more of your real why.

Stretch Joy with Laura West

Thu, 16 Mar 2023 00:22:00 -0400

“How do we stretch our joy and give ourselves permission for more and more joy, not only to choose things for joy, but to accept joy?”

–Laura West

What if you opened your wild creative heart? Helping people do that in business is business coach Laura West’s mission. If you have trouble giving yourself permission to seek joy or can’t imagine how joy and business go together, you need this conversation. This one is very much for the entrepreneurs, but it all overlaps with life, so if more joy sounds good, listen up.

You might know how it goes when you aren’t joyful in your business. You’re less creative, less connected. If you are joyful, you are more likely to say yes to putting yourself out there, to pick up the phone and make a call, or be innovative.

What if we get rid of words like strive and hustle and grind? What if we stopped buying into the idea that work has to be a drag? Forget your morning routine. Start your morning joy ritual and see what opens up.

We talk about:

Finding joy in the people you work with and what you bring to them
Exploring your personal habits to see if you are aligned with joy
What to do when things that are supposed to bring us joy become tasks or shoulds
The Good morning, I love you ritual
Offering compassion to yourself and taking time to cultivate your joy muscles
How finding joy can mean finding your voice

BIO

Laura West knows when you are aligned with your joy and passion, you are more innovative, creative, and confident and success is inevitable! She has helped 1000s of conscious business owners over the last 20+ years unlock their Soul Work, personal power, creativity, and leadership presence.

Laura is the CEO of the Center for Joyful Business, international business success coach and host of Joyful Business TV. She helps coaches, healers and purpose-driven entrepreneurs discover their creative leadership inside and out, so they create a wholehearted successful business. She is passionate that you can do meaningful work that makes a positive difference while making great money!

She is also the author and creator of The Joyful Business Plan, a right brain creative planning toolkit, Success Scripting™ and creator of 100s of programs, workshops and creative tools.

GUEST LINK

Web: JoyfulBusiness.com
Fb biz: https://www.facebook.com/CenterForJoyfulBusiness
Fb group: https://www.facebook.com/groups/joyfulbusinesscommunity
Linked in: https://www.linkedin.com/in/laurahwest/
Insta: https://www.instagram.com/laurawestjoy/
TV: joyfulbusiness.com/jbtv

Doable Changes from this episode:

CREATE A MORNING RITUAL. If your morning routine has started to feel like a task or chore you have to do, shift to a morning ritual. Use the ritual to set your intention for the day. Do you need an “I love you” ritual? Some dreaming on the page? Some joyful music?
SCRIPT IT. What is your dream? It could be what you want the year to look like or a project you are excited about or your home. Laura recommends scripting it. That could be in writing or walking and imagining. Either way, let yourself see it (not plan all the details, but see, with joy.)
ACT LIKE THE PERSON YOU WANT TO BE. Choose to be the person you want to be today. As different things come up during the day, make the choice aligned with that person. Take it one choice at a time.

Behind the Scenes of My Self Care

Fri, 03 Mar 2023 00:08:00 -0400

“I think of self-care as taking care of my body, mind, energy and soul. I have learned to take this role very seriously because it is foundational to all that I do at work and home.”

I was definitely sold early on the idea that self-care is getting a pedicure, a regular massage, or going to yoga class. Two problems with this. First, both are pretty big things! Second, they made me think of self-care as something “extra,” as a luxury.

Self-care is not extra!!! It is necessary, especially for those of us who call ourselves caregivers. We have to fill our cups in order to be able to fully give to those we love with no “martyre energy” attached.

It has taken me years to REALLY walk my talk in this regard. Today I thought I would pull back the curtain of my thinking about self-care today.

12 Days of Self Care with Mia Moran

Sun, 26 Feb 2023 19:06:00 -0400

Are you sick of the word self-care? For me, it got really overused, and it became one more thing to do right! I was definitely sold on the idea that self-care is getting a pedicure, a regular massage, or going to yoga class— these are pretty big things! Problem is that they made me think of self-care as something “extra,” as a luxury.

I would like to offer that self-care is necessary.

On this episode, I go into 3 different self-care concepts and ways to integrate them.

Awareness of what we need
Food as self-care
Planning as self-care

Noticing—and giving yourself—what you need is an act of self-care.

Any act of caring for ourselves is self-care. Taking care of basic needs — nourishing food, water, moving our body, sleep — is self care.

I believe we can all find simple acts of self-care we can do every day. I also believe in setting aside regular time for “bigger” self care. Maybe that yoga class, but maybe something else.

Let’s look at some of the super basic self-care acts that we can work into our lives regularly no matter what hats you’re wearing.

Do you need to get outside for some fresh air? Do you need 10 minutes of quiet with nobody bothering you? Do you need to eat? It’s easy to brush that off because you're too busy or you just need to finish one more thing. But you can stop and give yourself what you need.

Getting in the practice of just listening to what you need, I believe is where most of us need to start — given the conditioning I think most women got.

And then we can expand that view, and let what is basic grow and evolve. I promise it does.

On this episode I talk about 10-10-10, a tool originally taught to me by Nina Manolson. I highly recommend!

Here are some self-care moves you can use. Most of them cost nothing and can fit into little pockets of your day:

Take a shower or bath
Plan your meals
Get dressed
Talk a walk
Pause to check in with what your body needs in stressful moments
Ask for help
Receive the help (asking and receiving, two separate things)
Go to bed on time
Make sure that the food you're eating is really serving your body
Exercise
Read a book
Put your feet up for five minutes
Take three deep breaths throughout the day
Drink eight glasses of water daily
Write in your journal for 15 minutes
Do three minutes of breathwork
Get outside and feel the sun on your face
Turn on your favorite song and dance
Write down 3 things you are grateful for at the beginning or end of each day
Plan for a more in depth self care session (a massage, a day hike, lunch with a friend, a leisurely visit to a museum or botanic garden or bookstore, a morning alone at a cafe … what really restores you?)

Eating well and how you prepare food can be self-car — or not.

Nourishing yourself is self-care.

We show up better for ourselves, for our families, and for our businesses when we are nourished. So stop skipping meals or living on caffeine and cookies.

If nourishing yourself feels hard, look at what you can do to make it easier:

Know what is for dinner—this saves you time and energy throughout the day.
Move dinner forward during the day (prepping veggies while you make your morning smoothie or putting something in your slow cooker or stopping at the market while you run other errands).
Plan a day to batch prep/cook.

Planning and intention setting are self-care.

Planning means you are putting your dreams, goals, and needs into time. You are being intentional about how you spend your time and energy.

Planning means you are paying attention to your needs when the smart part of your brain is activated.

This does not just mean planning for self-care, it’s planning your days, weeks and months to respond to what you really need — around work, home, and wellness.

If you are having trouble putting yourself first, by noticing what you need in the moment, you can plan in a moment when your brain can make the space for you. This is the #1 reason I am so passionate about planning!

Taking Time for Your Relationship with Christal Allen

Thu, 16 Feb 2023 07:00:00 -0400

Reclaim that intimacy between the two of you outside of the setting where you parent, work, do your normal life.

–Christal Allen

Has your relationship taken a backseat to everything else in your life? I’m really excited to talk with Christal Allen, a certified Life & Relationship coach, about how we can reconnect and work through some of the stuff that gets in the way of a satisfying relationship.

First, let's acknowledge that all the caretaking—kids, parents, pets …— can be draining. When we feel like we don’t have a full cup, putting something into our romantic relationship can feel like one more thing we have to do. If you’re thinking, “Why do I have to be the one to do something about our relationship?”, we get into that!

Do you have a list of things that your spouse does right or wrong? Things that you want them to do that they don’t? Things you think they should just know? A sense that things could be more equal. You’re not alone. Christal suggests starting with getting clear on what equality looks like when it comes to managing your household and when it comes to you and your relationship. Once you know that, can you communicate it in a way that is not blaming or criticizing?

We talk about:

The conversations we have in our heads but never with our partners (and how that doesn’t work) and not giving up on communicating your needs
Recasting the stories you are telling yourself as truths
Four steps to rekindling a spark in your relationship: picture the result, what do I need to do, what do I need to feel, what do I need to believe about my relationship to create this result
Defining date night for you and your partner
How to get talking and reconnecting if you’re a little rusty
What to do when your partner is ramping down or retiring and you are coming into your own

BIO

Christal Allen-Harrahill is a mom, wife, and certified Life & Relationship Coach. She is the Strong Marriage Coach for professional women who want to stop having the same fight with their partner.

Through her Private Coaching and Mastermind programs, she helps women create Strong Marriages through Identity Transformation. This work results in them improving their relationship and running households that support their dreams.

Christal is relatable with a down-to-earth vibe that makes you feel seen, safe, and cared for. She believes women are change makers, and that families and generations are forever changed when women engage in their own unique transformation.

When she is not spending time with family and friends, or helping clients, she is learning something new, enjoying the outdoors, drinking tea, or watching The Golden Girls!

LINKS

Website: https://christalallen.com
Instagram: https://www.instagram.com/lifecoachchristal/
LinkedIn: https://www.linkedin.com/in/christal-allen-harrahill-0982b296/
Free Love Language E-Book: https://christalallen.com/contact/

Doable Changes from this episode:

PLAN A DATE NIGHT. Date night doesn’t have to be dinner out or a movie. It can be walk together, going rock climbing, taking a class. Date night doesn’t even have to be “night.” It can be going to lunch or out for coffee. Date night is a space for you and your partner to reconnect. Decide together what you’d like to do, or take turns planning something you think you’d both like.
START TALKING. If you are deep in caretaking mode, it can be hard to talk about things other than the kids. Question packs for couples can help jumpstart conversations and help you both get to know each other better.
FIND THE TRUTH. Are you stuck in a loop of “He doesn’t support me” or “never does X”? What if you restate that. For example, instead of “He never does anything around the house. I have to do it all.” Try: “I'm thankful that I'm so capable in taking care of this household and I have a husband that helps.” Next doable step, communicate what kind of help you would like more of.

Make Your Vision Happen with Ashley Ludlow

Tue, 10 Jan 2023 23:55:00 -0400

A lot of people who have really big dreams and visions and incredible messages for the world shoot themselves down, because they don't think it's possible

–Ashley Luldlow

What are you doing in 2023? Not sure yet? That’s okay. Take some time to dream big and get excited about your vision. I’m talking with Ashley Ludlow, a multi-passionate entrepreneur and mama, who runs a digital media agency and is also a songwriter, about her unique vision process — vision board videos.

Do you ever have an idea that you’re so excited about for a minute? But then the overwhelm and the doubt and the “why didn’t I do this earlier?” kicks in. That dread or disappointment or frustration can stop us in our tracks. That’s why having a tool that reconnects us to the excitement helps.

Ashley suggests that you start your vision board video process by taking time to dream or vision. Let it be big and real about what you want in your life, where you want to be, who you want to be with. Don’t put any limits on it, but get really clear on what you want, not what other people want or expect of you.

We talk about:

The myth that something has to give and how we can have all the things we really want in our lives
Learning to imagine what’s possible and dreaming big, exploring the dreams of all the parts of you—your spiritual self, physical self, relationships, finance … asking what would happen if you got rid of the boundaries—family expectations, financial stressors
Using present tense and positive vision statements and not getting hung up on the visual or techy parts of creating a vision board video
How to actually use a vision board video once you’ve made it
Nature and creative play as ways back when you’ve forgotten how to dream

BIO

Ashley Ludlow is a Creative Business Strategist and Technology Consultant. In addition to running her own agency, Ashley is a Musical Keynote Speaker, encouraging creative entrepreneurs to see the great value in life and the fantastic role they play in it. She truly believes that anything is possible. Having 12 years of experience in business, design, and technology, Ashley now enjoys supporting heart-centered business owners get their digital ducks in a row and authentically represent the essence of who they are in the digital world. When she’s not behind her computer or on stage, you can find her visiting Disney Parks, spending time with family, or both. Ashley has been married for 16 years and has 5 beautiful children.

LINKS

Website: https://www.ashleyludlow.com/
Vision Board Video Workshop Series: https://solmiga.com/vision
Instagram - https://www.instagram.com/ashleyludlow/
YouTube - https://www.youtube.com/@AshleyLudlow

MENTIONED LINK

Living in Your Box with Sarah Jenks

Doable Changes from this episode:

PLAY OR GET OUTSIDE. Have you forgotten how to dream? Sometimes we are so overwhelmed or burnt out that we just can’t seem to dream big. Or maybe we’ve set up so many boundaries that we don’t know how to see beyond them. Try getting outside or doing creative play—jumping on a trampoline or squishing so play dough around to open yourself up.
DREAM BIG. You need time for this. Time when you are uninterrupted. Time when you are not trying to do something. It feels counter-intuitive, but taking this time helps you do more. Get really clear on what you want, not what others want or expect from you. Don’t edit or judge your dreams — and don’t put up barriers or try to figure out the how.
THINK POSITIVE AND IN THE PRESENT TENSE. There are two parts to this one. Write about your dream as if it has already happened instead of in the future tense. I am a published author instead of I will publish my book. And keep it positive. Focus on what you want instead of what you think you need to stop or avoid. I eat lots of delicious veggies that make me feel fabulous instead of I stop eating so many cookies.

Ritual with Mia

Wed, 21 Dec 2022 00:13:00 -0400

“If your culture or tradition doesn't have the specific ritual you are craving, then you are absolutely permitted to make up a ceremony of your own devising, fixing your own broken-down emotional systems with all the do-it-yourself resourcefulness of a generous plumber/poet.”

― Elizabeth Gilbert

What do we mean by ritual? For me ritual is about mindfulness, more pause, and connection. It brings in feelings and boundaries.

Whether you are thinking about the holiday season or starting new things in the new year, rituals can be a new twist to “habits.” Some of my own seasonal rituals include how I celebrate Solstice and journaling during the Sacred Nights of winter. Neither of these is a ritual I grew up with. I added them when they were what I needed during the season — and they grew, adapted or deepened over time.

The same is true some of my other most important rituals throughout the year:

Weekly planning
Family dinner
Morning pages

The key to rituals is to remember they are not to-dos or practices we do out of habit or conditioning. They are actions done with reverence or mindfulness. The same action can be a ritual or a dreaded to-do. In the new year, I want to bring more ritual to my supplement protocol, tidying, and parts of my business. We can bring ritual into all parts of our life.

Here are three ways I’m going to play around with ritual in the new year. Maybe you’d like to try these doable changes too.

HIGHLIGHT RITUALS IN CALENDAR. Do you color code things in your calendar? Try using a specific color for anything you want to make more of a ritual. Let that color remind you to slow down and be mindful around your actions, even if it’s something simple like drinking more water.
NAME THINGS ACCORDINGLY. Ritual is about intention and being mindful, and how something feels can change by the way we approach it. What we call something reflects our approach. Can you see the difference between Carpool and Connect with Kids listed on your planner? Choose something you want to have more of a ritual around. Rename it based on your feeling or intention around it.
CREATE REMINDERS OR CONTAINERS. Rituals shouldn’t feel hard. Sometimes we just need a container or a reminder to do it. That could look like putting your journal next to your tea mug to remind you to make tea and do morning pages. It could look like a practice you follow to calm and focus yourself before you start work. It could look like a timer set on your phone to see what your body needs in the mid-afternoon. Pick one ritual and one reminder or container you can set around it.

“A ritual is the enactment of a myth. And, by participating in the ritual, you are participating in the myth. And since myth is a projection of the depth of wisdom of the psyche, by participating in a ritual, participating in the myth, you are being, as it were, put in accord with that wisdom, which is the wisdom that is inherent within you anyhow. Your consciousness is being re-minded of the wisdom of your own life. I think ritual is terribly important.”

― Joseph Campbell

Making Choices, REALLY

Sun, 18 Dec 2022 05:36:00 -0400

“Planning is choosing in advance, so you can decide from a place of calm.”

– Mia Moran

I have shared a lot about how this is my favorite time of year.

solmigadesign@gmail.com

ove lights, trees, presents, family-time, the feeling of the winter holiday — AND I also love the challenge and opportunity of practicing being my true self in a time with lots of obstacles.

One of the choices I am making this year is to take time off, REALLY.

For years, I was confused about vacation. When the kids were younger, I thought of my kids’ time off as my time off. I would say yes to client work as an escape.

On Friday, my youngest gets out of school. On Saturday, I will pick up my oldest from college. My middle one doesn’t get out of school until the 23rd. None of this defines my time off or my vacation.

What does vacation really mean to me?

Vacation means I’m not doing everything.

That means I’m not the one doing all the extra: more dirty dishes, more meals, more tidying than usual. It’s so easy for me to slip back into the “mom” who does it all, so the way I stick to this one is consistent clarity. I have to remind myself — and the others in my family that doing all the home stuff is not my job alone.

Vacation means I’m not doing client work.

One of the reasons I am a good coach is that I really hold the energy of my clients. I can do this sick, tired, and even when I feel disorganized. Still, I need to reset and recharge a few times a year. I need space to reset and recharge, so I can hold space for others.

Vacation means I have self-care sprinkled into every day.

For me that includes real basics like clean food and hydration. It also includes:

Journaling
Yoga
Supplement Protocol

To protect all these things, I need to block out time for it. There will be moments I go above and beyond for my kids, and there will also be moments where I will just walk out the door to go to hot yoga.

Your self-care may look different, but whatever it is you need to protect the time for it.

Vacation means I’m honoring MY plan.

I am not relying on school holidays, bank holidays, my husband's holidays, or my own past limiting beliefs about what a holiday or vacation is. I am relying on myself and really choosing.

I’m choosing what my holiday looks like — what feels good to me, not the “ideal” that isn’t in alignment with what I want or need.

I’m choosing my time off. My official dates are December 21 – January 2. And I’m being intentional about that time. While I said no work on vacation, I’m allowing some FLOW365 planning on December 28 and 29, because it’s planning that serves me.

I’m making intentional choices based on my own wants and needs. I’m making choices for my future self.

One of the questions in the 2023 planning book is about what your ideal life really looks like — uncensored. Many thanks to Sarah Jenks for this question.

Who are you becoming?
What choices do you need to make to become that person?
What would she prioritize? What is she capable of?
It’s not always easy, but it always makes sense.

Doable Changes from this episode:

BLOCK OFF TIME OFF. We all need time to reset and recharge. Time “off” that is devoted to doing all the things for everyone, spent wrangling logistics of travel and visiting, or creating an “ideal” holiday, is not the same as recharge time. Block off time to recharge time and decide what you want to do with that time.
DEFINE VACATION. I shared some of my fuzzy thinking about vacation in the past and how I am defining it now. Make a list of what vacation means to you. What do you need to do to protect your vacation time?
JOURNAL ON YOUR FUTURE SELF. Journal on these questions: Who am I becoming? What choices do I need to make to become that person? What would that person prioritize? What is she capable of?

Style as Self Care with Andrea Putnam

Wed, 07 Dec 2022 11:07:00 -0400

“You should have a closet full of clothes that works for the body you have right now.”

–Andrea Putnam

What am I even wearing? After two years of Zoom calls, I find myself put together up top and I don’t know what on the bottom. Sound familiar? Andrea Putnam, a fashion stylist who helps women get to the core of who they are and step into their style, is going to help us change that.

Andrea is a FLOW365 member, but she didn’t come into FLOW as an entrepreneur. She came in as a mom thinking about reigniting passions. She came thinking about going to school, but the visioning and OM sessions helped her get in touch with her heart’s desires, and things took off from there.

If you’re not ready to give up your yoga pants, don’t worry! I love mine too. Andrea’s top piece of advice covers that one. Get intentional. Know your values around how you want to show up, and let that guide you.

We talk about:

Body goals and proportions and how they affect what we wear
Finding you way back to your style when your life and/or body change — and having a closet of clothes that fits you now
Approaching style as self-care
Creating a Pinterest or vision board of style
Customizing your closet to who you are, so that when you look in you see yourself and that inspires you (minimalist, capsule wardrobes, not for everyone!)
Stylists vs magazines—stylists aren’t selling you a garment. They’re selling you empowerment, self-awareness, and self-knowledge

BIO

Andrea Putnam is a fashion stylist. She is not only passionate about helping women save time and money on their wardrobes through creating strategies that work for them, she’s also devoted to helping women see how amazing and powerful they are. Andrea helps women get the wardrobe of their dreams, that isn't just for a fantasy life, but is for the real life they have right now. Because the woman you are right now is totally deserving of that. Don't you think?

LINKS

Doable Changes from this episode:

FIND YOUR STYLE FOR NOW. Take some time to figure out where you are at. Journal on questions like: What do I really want? What are my goals for my life? Then make a Pinterest board of outfits that speak to you at the place you are right now.
GET SPECIFIC WHEN SHOPPING. Know exactly what you are looking for to take away some of the decision fatigue. And you can look for deals, but also look for things that make you feel great. Don’t hold back on those.
LET IN SUPPORT. You don’t have to do it alone. Whether it’s figuring out your style or starting your business, you don’t have to do everything yourself—that’s a good route to burnout. Support might come in the form of hiring somebody or joining a group or getting an accountability buddy.

When You Were Born with Wanica Dunn

Wed, 30 Nov 2022 01:09:00 -0400

Don't you just want to flow with the energies of the planets?

–Wanica aka Ms. Astrology

On this episode of the PlanSimple Podcast, I’m really excited to talk with Wanica, or Ms Astrology about how astrology can be fun and useful in our lives.

I decided on my birthday that I wanted to have my chart read (I wasn’t even quite sure how to say it), and googling led me to Wanica. I loved the experience and wanted to share that with anybody who is into astrology, anybody who is curious, or anybody who doesn’t know just how fun this can be.

Wanica explains how she got into astrology during a divorce and a very intense time in her life. She knew she was a Sagittarius but she didn't realize the energy of the moon and different planets in her life. As she delved into it, her reaction and the way she was handling her situation made sense in a new way. She decided to learn more and help other people use astrology to find flow.

We talk about:

The three parts of your chart you need to know (hint: you need to know your time of birth to know all three)
The effects of different phases of the moon on our feelings and actions
How knowing our kids’ charts can help us understand them
The effects of our signs being predictable and how we can learn to work with them
What’s coming up astrologically this summer and the effects it may have
New moon and full moon rituals

BIO

Wanica, aka Ms Astrology, was lovingly given the nickname "Ms Astrology" by friends who teased her for always chatting about the sky. She first learned we are more than just our Sun Sign in 2012, since then she has used Astrology as a way to enlighten, guide and heal not only herself but also family, friends and of hundreds of clients. Wanica believes in and works with all sorts of healing modalities including Astrology, Tarot & Oracle Cards, Candle Magic, Herbs, Crystals, Oils, Sound Healing, Numerology, Reiki, & (of course) Intuition. She offers private sessions (aka "readings), a weekly subscription service that meets live known as The Cosmically LIT Collective, courses and public speaking events - any platform possible to help people better understand themselves.

LINKS

Doable Changes from this episode:

KNOW YOUR SIGN. If you know you’re a Sagittarius or Gemini or some other sign, that’s one starting place, one most of us know, but to understand your chart, you need to know your sun sign, your moon, and your rising sun. To find those, you need your time of birth. Knowing those can help you start to understand more of yourself, so start by identifying those three pieces.
PAY ATTENTION TO THE MOON. The full moon and new moon bring new energies, and each one is different. You can use the moon info Wanica shares and create your own moon ritual, or start simply noting when the new moon and full moon occur. What do you notice about yourself these days? How do you feel? What are you pulled to do?
GET A READING. I loved my reading! It was so fun and freeing. Next on my list is getting readings for my kids. Try it. Be open. See what you learn that could help you be in flow.

You Don’t Need to Sit on a Cushion to be Mindful with Shahin Najak

Wed, 23 Nov 2022 05:38:00 -0400

“There's a specific intentional quality to mindfulness, and that's without judgment and with kindness.”

–Shahin Najak

You don’t need to sit on a cushion to be mindful. I’m excited to talk with Shahin Najak, mindfulness and meditation coach, about getting past mindfulness as a buzzword. What does it really mean to be mindful— and more importantly, what does it look like in real life?

Mindfulness means paying attention to the moment. Shahin broke that down into two parts: having awareness and, this is important, not judging. Can you be aware of how often you judge — without judging yourself for it? That awareness is one starter practice Shahin shares. Mindfulness is about the practice.

We think of mindfulness as of the mind or brain or head, but it’s deeply connected to the body. You need to notice what’s happening in your body. It takes paying attention, awareness, curiosity, and openness — and again, without judgment.

We talk about:

The simple practice of checking in with yourself and the importance of noticing your body and physical sensations
What it means to build a cushion
Pausing before buying for mindful gift buying
Grounding yourself (this is a practice you can teach your kids too). Be where your feet are.
Sending kindness to others
Noticing what trips you up

BIO

Shahin Najak is a Mindfulness and Meditation Coach, Speaker, and Educator, based in West Vancouver, BC. She supports parents and children with private coaching sessions; teaches and conducts workshops at Community Centres, Schools across Lower Mainland communities, and Canada. She also speaks at business organizations across Canada.

In her previous career, Shahin was an Occupational Hygienist, training and educating employees in Occupational Health and Safety - How chemical and physical stresses in the workplace can affect our well-being. Now, her work revolves around supporting parents & children, teachers, and other employees working in corporations big and small in accessing and incorporating Mindfulness strategies in our daily lives as a pathway to create and craft a life of inner peace, love, compassion, and self-acceptance.

Shahin believes that the daily practice of Mindfulness can bring about a clarity that allows us to savor the moment and live a meaningful and passionate life.

LINKS

https://www.mindful-changes.com/

Doable Changes from this episode:

CHECK IN WITH YOURSELF. Throughout the day, ask: How am I feeling right now? How does that feel? What does that feel like in my body? You can ask this anytime—when you first get up, while waiting in line, as you cook dinner, driving to an appointment … Each time you check in, you build in awareness and build your mindfulness practice.
BUILD A CUSHION. Don’t have 15 minutes for self-care? Build yourself a cushion. Scatter them through the day. Take a moment between tasks to feel your body. Maybe you are sitting in your car after grocery shopping and you feel the steering wheel in your hands. You stand with the sun on your face for a minute when you step out to get the mail.
SEND SILENT KINDNESS. Pick five random people you come across during the week and send them silent kindness. For example, if somebody cuts you off, send the thought, “May you get home safely.” If you see somebody laughing, send the thought, “May you always have joy.” You can say it in your head, or say it aloud to model for your kids.

Take Your House Back with Cass Aarssen and Dana White

Wed, 16 Nov 2022 01:20:00 -0400

“I knew that my house was the thing that I couldn't seem to figure out and conquer. I did not realize that it was because I had too much stuff.”

–Cass Aarssen

You don’t need more bins and baskets to declutter your home. Decluttering comes up a LOT in people’s goals in FLOW365, and when we talked about plans for the week, three women, who I now refer to as “the Decluttering Ladies” kept coming up. So I knew I should get them on for some tips and tricks! If you are sick of having a mess, check out this conversation with Cass Aarssen and Dana White.

Maybe the most important takeaway: decluttering is getting stuff out of your home. Organizing is shuffling stuff from space to space. If you start with organizing or try to do both at the same time, it doesn’t work. You need to get rid of stuff first and get down to your clutter threshold.

And then we need to get real about clutter. Decluttering isn’t a do it and done thing, and it’s not a quick process. That doesn’t mean it has to be overwhelming. You can grab a trash bag and a donation bin and fill them for 5 minutes. We look at specific ways to tackle your mess.

We talk about:

Real life gets messy again, but getting things back under control is a quicker process than the original
The difference between staging (all those pretty Pinterest organizing ideas you’ve pinned) and real life (even for a professional declutterer and organizer)
Finding an organization system that works for you and organizing using the question, “Where would I look for this first?”
Choosing the right starting spot (and why a closet may not be it) — the Decluttering Ladies suggest entryway or bedroom
Removing trash from an area, then easy stuff that has a home elsewhere as a way to clear space and energy for stuff that may involve harder decisions
How to deal with other people’s stuff — focus on your stuff

BIO

Cassandra Aarssen is the creator of Clutterbug, a home organizing business which provides education, inspiration, and support to over 500,000 families worldwide through her YouTube channel, podcast, and various other social media platforms. Cassandra is the host of HGTV’s “Hot Mess House” and is also the author of four best-selling organizing books, “Real Life Organizing,” “Cluttered Mess to Organized Success,” “The Clutter Connection,” and “The Declutter Challenge.” As a recovering “super slob,” Cassandra has discovered through her own journey with clutter that organization is not one-size-fits-all.

Dana White is a decluttering expert, much to her own surprise. A Slob Comes Clean is the completely honest (and never-ending) story of Dana’s personal deslobification process. As she finds ways to keep her home under control, she shares the truth about cleaning and organizing strategies that actually work in real life for real people. People who don’t love cleaning and organizing. Dana is a blogger, speaker, and decluttering expert. She is also the author of “How to Manage Your Home without Losing Your Mind” and “Decluttering at the Speed of Life.”

LINKS

Doable Changes from this episode:

TRASH PURGE. Grab a trash bag and pick an area to declutter. Just get rid of all the trash—old receipts, expired food, scrap paper … This is a great place to start because you can practice getting rid of stuff without making a lot of decisions.
5-MINUTE DECLUTTER SESSION. Grab a trash bag and donation bin. Set a timer for five minutes, and start filling your bag and bin. Don’t organize. Don’t overthink. Just see what can go out. Anytime you have 5 minutes, do another session.
FOCUS ON YOUR STUFF. It can be frustrating dealing with other people’s stuff when you are trying to clear space. Try focusing on your own. You can move other people’s stuff to their space. Focus on getting rid of your things that you no longer want or need. It may take a little while, but others may start to see stuff differently and start getting rid of their own.

Freeing Emotions with Lauren Fonvielle

Wed, 09 Nov 2022 00:51:00 -0400

“Tapping is this beautiful tool that allows you to gently experience those emotions and hold space for those emotions and feel them so that they aren't staying stuck in the body.”

–Lauren Fonvielle

Looking for relief from stress, anxiety, chronic pain, or trauma. Have you tried EFT, or tapping? If you’re curious about what this is and how it works, you’ll want to listen to my conversation with Lauren Fonvielle, an Integrative Energy Practitioner who specializes in EFT.

EFT is short for Emotional Freedom Technique, also referred to as tapping. With this technique, you gently tapping on certain points of the body and acknowledge how you are feeling. Lauren compares it to acupuncture. In acupuncture, they place needles at the end points of the meridians where energy moves through our body. In EFT, we apply light pressure on similar points while talking out loud about how we are feeling. It may sound weird if you’ve never tried it. Even Lauren was skeptical at first, but there are studies to back it up.

Tapping can take you out of fight or flight or freeze mode, which means you can make better choices and decisions. You can use tapping proactively too. If this tool isn’t part of your toolbox, take a listen and see if it’s something you want to add.

We talk about:

How tapping reduces the amount of cortisol in your body and rewires your brain
Using tapping to deal with stress, anxiety, physical pain, cravings, and limiting beliefs
Making tapping part of your daily self-care by adding it to something you already do
Where to tap and what to say
Tapping on the negative emotions so we can feel and release them
Exploring instead of ignoring thoughts that come up

BIO

Lauren Fonvielle is an Integrative Energy Practitioner, specializing in EFT/ Tapping for stress, anxiety, chronic pain and trauma. Her passion is to guide her clients on a journey of self healing to break through obstacles - physical, mental, or emotional - that are keeping them stuck and holding them back in life or business. She believes we all have the answers within, and sometimes we just need a little help accessing them.

Lauren's field of study includes training and certification in various concentrations including Emotional Freedom Techniques (EFT), yoga instructor, reiki, mindfulness & meditation, and sound healing. She delights in making the connections between science and spirituality, and incorporates this into her practice. She also brings over 15 years of prior experience from her roles in marketing in both the corporate and non-profit sectors to further assist and support her entrepreneurial clients.

LINKS

Website: https://www.mindshiftwithlauren.com
Masterclass: https://www.mindshiftwithlauren.com/masterclass
IG: https://www.instagram.com/laurenic0le/
FB: https://www.facebook.com/LaurenFonvielle
YouTube: https://www.youtube.com/c/LaurenFonvielle

Doable Changes from this episode:

TRY TAPPING. Use the tapping sequence in the podcast or Lauren’s masterclass to try tapping. Tap the different parts of your body, talking through the emotions as Lauren demonstrates. You may notice a difference right away, or you may need to go through the process a few times.
MAKE TAPPING PART OF DAILY SELF-CARE. Lauren suggests adding tapping to something else you already do to make it a daily habit. Decide what you will tie it too—in the shower, after brushing teeth, before leaving the car to come in after picking up kids … where in your day will you give yourself this gift?
NOTICE HOW YOU FEEL. Part of this technique is noticing, even rating, how you feel at the beginning and end. Whether it is stress, anxiety, or pain, notice how you feel. During tapping you will acknowledge this feeling. When you are done tapping, reassess. Has it changed?

Radical Healing with Simona Sillah

Wed, 02 Nov 2022 00:31:00 -0400

Radical healing should be a non-negotiable for every woman, especially women of color.

–Simona Sillah

Curious about crystals? I’m really excited to talk with Simona Sillah about using crystals and other energy and mindset modalities for radical healing. Body, mind, and spirit work together, so we look at the energy around all of that.

Simona shares her story of a health crisis that went ignored by traditional healthcare. She advocated to learn more. She finally got treatment that was making her sicker. That’s when she sought out more holistic healing practices.

What does it mean to surrender? How do you practice radical acceptance? It can be hard, especially when you want to be in control, so we talk about what that actually looks like day to day.

But when the mind, body, or spirit is out of whack, the rest aren’t working right either. Simona lists healthy thoughts, choosing what she consumed, and healing crystals as three pieces of her healing.

We talk about:

Recognizing our weaknesses and working on them
Learning to be kind to ourselves, including finding the grain of truth in what people say about you without shaming yourself or putting too much attention on what they say
Paying attention and giving yourself what you need, whether it is rest, a certain food, kindness
Lessons that we learn and need to learn again and again
Choosing crystals and using them to harness higher intentions
Specific ways to use crystals, or what using crystals actually looks like day to day

BIO

Simona Folasade Sillah is a changemaker for underrepresented communities, working as a Community and Content Manager for SoGal Foundation by day and running her online metaphysical boutique ENHERGY for her side hustle. She offers over seven years of marketing and communications experience, with an extensive background in business development, public relations, entrepreneurship, and small business coaching. She holds her Master’s degree in Communications Management from the University of Southern California, working alongside organizations — California Department of Public Health (CDPH), Big Brothers Big Sisters, MAKEHERS — providing equitable solutions and resources for underserved and marginalized communities.

Simona’s professional footprint has afforded her the opportunity to execute her life mission of empowering and galvanizing the creative and entrepreneurial pursuits of disruptively unique women — inspiring authenticity, self-confidence, and unmitigated grit. She’s played a pivotal role in the advancement of female founders and women in business, within the Greater Sacramento Region, serving as Creative Business Coach for the Hacker Lab, in partnership with the Sacramento Inclusive Economic Development Collaborative.

Motherhood has been Simona’s most prized life assignment, serving as a guide to her two young children, Josiah and Logan. When she’s not stewarding her carbon copies towards boundless love and success, you may find her exploring a city near you, salsa dancing in a local discotheque or encouraging women of color towards radical healing!

LINKS

www.enhergy.co
Twitter: @simonafolasade
IG: @enhergyalchemist
LinkedIn: https://www.linkedin.com/in/simonafolasade/
Business Linkedin: https://www.linkedin.com/company/74914667/admin/
Business IG: @enhergy.co
Business Twitter: @enhergy_co

Doable Changes from this episode:

BE KIND TO YOURSELF. Pay attention to your inner dialogue over the course of the day. Where are you beating yourself up? Reframe that to be kind to yourself. What can you notice about what you are doing well?
KNOW YOURSELF. Pick one time of day to check in with yourself. (You can do this throughout the day, but if you are new to it, pick one time and check in consistently for a week.) Ask: What do I need in this moment? Maybe you need 15 minutes more sleep or water or more protein. Maybe you need to stop and breathe or step away from other people for 5 minutes. Find what you need and surrender to that need.
EXPERIMENT WITH CRYSTALS. If you have crystals, try using them in one of these ways: Place it on an altar where you meditate. Sleep with it. Put it in your bath or water (not great for all crystals, but you can experiment). Put it in your bra or pocket. Hold it while you meditate or make a decision. If you don’t have crystals and are choosing one, don’t worry about what the “mean” or “do.” Pick one that calls out to you for whatever reason.

Make December Matter

Mon, 31 Oct 2022 22:44:00 -0400

Come MAKE A PLAN for your holiday season so that you END 2022 GROUNDED and enter 2023 with ENERGY and BALANCE. Join us NOVEMBER 17 +18, 10am–4pm ET for this restorative and fun home retreat experience!!!

Grab your free ticket at https://MakeDecemberMatter.com

To Drink or Not to Drink with Karolina Rzadkowolska

Wed, 26 Oct 2022 01:04:00 -0400

“You have to be pretty courageous to be alcohol free in this society.”

–Karolina Rzadkowolska

If we can be gluten free, caffeine free, dairy free … Why can’t we be alcohol free? I’m talking with Karolina Rzadkowolska, a certified alcohol-free life coach about going alcohol free. You don’t have to have a problem with alcohol to reconsider how it affects your life. Even small amounts can affect energy, sleep, and overall how we feel.

It can be hard to not drink. Karolina says she thought that “normal adults drink.” She worried about having to explain to people why she wasn’t drinking. But when she took an extended break from drinking, she fell in love with how she slept every day, how she felt in the morning, the sense of integrity and pride she felt for herself.

Taking a break can show you how alcohol is affecting you (even if you didn’t realize it) and what you are really missing in your life. Going alcohol free opens all these doors in our brain and it also changes our identity. Sounds like something to experiment with right?

We talk about:

Looking at is as an experiment and using Dry January as one way to try out life without alcohol
Debunking the myth that alcohol relaxes you and finding new rituals to relax
Identifying why you like to drink and shifting your mindset
Finding joy after feeling the uncomfortable negative feelings you feel after you stop numbing with alcohol
The mind, body, and soul changes that happen when you stop drinking
Getting past the idea of a drinking problem and focusing on not drinking for wellness

BIO

Karolina Rzadkowolska is a certified alcohol-free life coach who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her online courses and coaching to change their drinking habit and unleash a new level of health, happiness, and potential to go after their biggest dreams. Her book Euphoric: Ditch Alcohol and Gain a Happier, More Confident You (HarperCollins) came out on bookshelves on January 4th. She’s the host of Euphoric the Podcast, founder of Euphoric AF, and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily and multiple TV shows. Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. She would love to hear from you at www.euphoricaf.com.

LINKS

Book and Free Gift: Euphoric: Ditch Alcohol and Gain a Happier, More Confident You

Doable Changes from this episode:

EXAMINE WHY YOU DRINK. Make a list of reasons you drink. Then really look at each one through a new lens. Is drinking really doing what you think it is for you? That might mean learning more about how alcohol affects your brain and body, or it might mean questioning beliefs, such as alcohol makes me more confident.
CREATE A NEW RELAXATION RITUAL. If you use alcohol to relax, create a new ritual for yourself. It could simply be replacing an alcoholic beverage with a non-alcoholic version, but it could be something completely different. You could sit and have a cup of tea before dinner or light a candle and take three breaths or close the door and have a quiet moment before starting dinner.
EXPERIMENT AND NOTICE. Try a Dry month. If that feels like too much, start with a week. Notice how you feel when you wake up in the morning. Notice how you sleep. Notice your energy levels during the day. You may also notice when you want a drink during the day … What's going on? What do you really want? Get curious.

At Home in Your Body with Ruth Balsiger

Tue, 18 Oct 2022 23:50:00 -0400

“What we need when we are heading towards winter is really more nurturing, more warmth, more slowing down.”

–Ruth Balsiger

You can come home again! Ruth Balsiger helps people to come back home to the most glowing, healthiest, feel good version of themselves. I’m so excited for this conversation with Ruth to help you to come back home to your body!

Instead of looking at our body as something to fix, Ruth looks at our bodies as a place to come home to. We nurture our bodies and they nurture us. We get to the best version of ourselves when we move away from the idea of a quick fix to think about actually rejuvenating, regenerating and healing.

She shares steps you can take to come home again and again — even in the busiest parts of the year. We talk about the importance of planning for health and taking small steps. These small steps are about falling in love with the feeling of coming home again without adding overwhelm.

We talk about:

How she learned about healing and recovering at age 15 from having a brain aneurysm and how coming home to her body shifted and changed through her life
Different ways of creating mindfulness including adding movement
Shifting what we eat based on the season
When and how to use a detox or cleanse
Getting at root causes and finding ways to rebalance
Slowing down to eat, soothing your nervous system and other important parts

BIO

Ruth is a Nutrition & Health Coach, Yoga Teacher & Personal Trainer, Author and Podcast host. She is passionate about guiding, supporting and empowering you to uncover the best version of yourself. She learned at the age of 15, when she suffered a brain aneurysm and against all odds made a full recovery, how very powerful our bodies are and that they have the incredible innate ability to heal, rejuvenate and recover given the right support. It took her a few more life lessons to understand that total glowing health starts with self-love and is an ongoing and very holistic journey comprising body, mind and soul. She loves adding new tools to her holistic healing box and she includes the ancient wisdom of Ayurveda, mindfulness and much more. It is her mission today to remind you of your birth right to live your best life and feel absolutely amazing in your wonderful self.

LINKS

Website: https://www.ithriveforhealth.com/
Facebook: https://www.facebook.com/Ithriveforhealth/
Instagram: https://www.instagram.com/ithrive_health/
Podcast: https://www.buzzsprout.com/1848014
LinkedIn: https://www.linkedin.com/in/ruth-balsiger-1b8198101/

Doable Changes from this episode:

SHIFT YOUR MOVEMENT WITH SEASONS. Take stock of what your body wants as the season shifts. If you are coming into winter, you might want to slow down a little. That doesn’t mean, not moving, but it might mean a gentler flow instead of power moves. Choose a way of moving and see how that feels in your body now.
PICK A MINDFULNESS FOCUS. When I say mindfulness, you might think about meditation or being in the moment. Mindfulness is a way of being that carries throughout your day. You can eat mindfully, start your day mindfully, move mindfully. Pick one way you want to add mindfulness into your day.
NOTICE HOW THINGS FEEL IN YOUR BODY. Ruth’s tips and suggestions are doable changes by design. The goal is to help you fall more in love with how actions feel in your body, without feeling overwhelmed. So notice how your body feels when you add more herbal tea or adjust your movement of food for the season. What feels good? That’s a guide for you.

Feel Good with Risa Groux

Tue, 11 Oct 2022 23:11:00 -0400

“I'm more concerned about the numbers on your tests than I am about the scale.”

–Risa Groux

Passionate about good food and feeling good? I’m really excited to talk with Risa Groux, a functional nutritionist who is passionate about helping women figure out the foods that will heal them. You can love food and feel better!

Risa is focused on prevention, root causes, looking at the body as a whole unit — and she’s a data freak. She focuses on data to help figure out the right foods for each individual. Her process with clients includes a detox, testing, and finding the right diet type.

A lot of the tests Risa uses aren’t covered by insurance. We discuss functional medicine, talk about how these tests differ from the tests most doctors run, and why they are important to do.

We talk about:

Weight loss as a side effect
Being passionate about good food AND feeling good
The difference between detoxing and giving your digestive system a break
Why you might not have a diet type that works for you for life
Why fiber is important
Checking labels and all the toxins in products we use

BIO

Risa Groux, CN is a Functional Nutritionist and Certified Autoimmune Coach in private practice in Newport Beach, California. She has always been passionate about nutrition and good health. Risa was so concerned about purity that she made her children’s baby food from scratch. Today she is passionate about cooking and creating healthy, nutritious food. She works with a wide array of clients from professional athletes, adults, and kids to the Biggest Loser from season four. Risa works with issues like diabetes, autoimmune disease, cancer, digestion, thyroid, and hormone imbalances, to name a few. Risa firmly believes that the body can heal itself with whole foods we obtain from the earth and sees living proof of that in her office each day. She looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness.

LINKS

Doable Changes from this episode:

CHECK OUT DIFFERENT FOOD FRAMES. Have you ever tried a diet because somebody else had good results with it? We’re all different. Check out different food frames based on your specifics. Try the FoodFrame quiz on Risa’s site or check out her book.
GET TESTED. Testing gives a lot of data that can help determine why you aren’t feeling great — and what foods might help you feel better. Functional medicine can give you a lot more information than conventional medicine, and tests often provide different kinds of details to help map out your food.
CHECK YOUR LABELS. Look at cosmetics, shampoo, sunscreen, food … What are you putting on or in your body? Where can you get a little cleaner? If that feels daunting, pick one area to focus on. Start with awareness. Then decide what you can cut out and what you could replace with something with fewer toxins.

Building Relationships with Janice Porter

Wed, 05 Oct 2022 23:40:00 -0400

“If you nurture those people and show trust, they show trust in you.”

– Janice Porter

Are you leaving on the table chasing new leads? Janice Porter is a relationship marketing specialist. She says most people hear that and focus on the word marketing, but the focus should really be on the relationship part. Her work centers around building relationships and nurturing relationships to grow your business.

She talks about nurturing the people that you’ve already done business with. Having a lot of past clients or connections doesn’t do you any good if you don’t nurture them. Part of it is knowing when to give and when to ask.

Even though we are talking about relationships, we’re also talking about marketing, so you may be wondering about social media. Janice asks two questions: Where is your target audience? Do you feel comfortable there?

We talk about:

Using LinkedIn for networking and content strategies
Why greeting cards strategies can get you noticed
Connecting and nurturing by paying attention
Listening to heartfelt prompts
Setting up a system to make nurturing easy and authentic
Optimizing your LinkedIn profile

BIO

Janice Porter is a relationship marketing specialist, podcast host, and LinkedIn trainer. She has an innate curiosity, which she has leveraged into building business relationships and teaches others how to do the same. Her passion is working with people who want to build their businesses through relationship marketing and networking – and she does that using online and offline strategies.

LinkedIn training is a huge part of Janice’s business. She believes all business professionals need to have a magnetic LinkedIn profile, and that LinkedIn is THE platform for attracting new clients, strategic partners and referrals. Staying connected, and nurturing relationships comes next – and Janice shows clients how to implement a “tangible touch” follow-up system to do just that.

Janice really values the friendships and business relationships she makes and when she meets someone new is always thinking: “How may I support you?”

LINKS

Website: https://www.janiceporter.com/
LinkedIn: https://www.linkedin.com/in/janiceporter/
Facebook: https://www.facebook.com/janiceporter1
Podcast: https://podcasts.apple.com/us/podcast/id1467446457

Doable Changes from this episode:

SEND A CARD. When’s the last time you got a card in the mail? I bet you opened it when you did. Snail mail cards get noticed. Try sending one for a client’s birthday or to congratulate them.
PAY ATTENTION. Not sure what to send a card for? Pay attention. If you follow a client on social, notice when they have a work win, a life milestone, or something else going on. Send a card letting them know you are thinking of them. The more you do this, the more you’ll start to pick things up.
SET UP A SYSTEM. Sending cards is hard without an address. Get in the habit of asking for addresses and getting them into your system. You can set up specific times to send cards to contacts (though some will be spontaneous because you got a heartfelt prompt.)

Leave Room for Spirit with Julie Hannon

Mon, 03 Oct 2022 07:57:00 -0400

Make a plan and then leave room for spirit to show up and make it easier for you.

–Julie Hannon

How do you manifest your life? How do you show up for the sacred? These are some of the questions Julie Hannon addresses in her work. Julie is a shamanic healing arts practitioner, and both a member and teacher in FLOW365. She works with clients one-on-one, teachers people to live a shamanic life, and she mentors other people doing healing arts.

Julie talks about what work-life balance looks like when you recally center or prioritize life and spiritual practice. She says she’s always thinking about where her joy is. As part of the discussion, we rethink the work week and time off. For Julie this includes recognizing Thursday as a sacred day of showing up for your work, to learn, and for celebration.

We talk about having a clear vision. Julie shares her experiences of not always knowing how things will happen, and instead trusting spirit. Imagine that things will work and letting things be easy.

We talk about:

Asking what business needs and what you need, because both need attention for things to flow
Listening to your body and energy. Julie says: if I don't feel energized and excited about something, then it's not the right time.
Meditation and dreaming and asking spirit for help

This is part of a series where we will be highlighting the work of some FLOW365ers. I ask each one, what are three pieces of advice from your expertise that you know will serve the Plan SImple audience. Because they know the process so well and are part of the audience, their pieces of advice are so valuable!

Julie’s three pieces of wisdom:

NOURISH YOURSELF SO THINGS CAN FLOW. Eat well and stay hydrated. It affects sleep and fuels your work. Don’t forget to do the things that nourish you — like seeing friends or being by water for Julie — too.
SCHEDULE YOUR LIFE AND SPIRITUAL PRACTICES FIRST. We talk about scheduling in FLOW — putting things into time. Julie starts with set events in her business (a weekly meditation on Sunday and Sacred Circle on Thursday, for example), and then schedules her own practices (swimming and meditation) before clients. What would happen if you put yourself on your calendar first?
START WITH YOUR VISION. Start with a vision or dream. What do you really want? What would your life look like? You don’t have to know how to get there to get really clear on the vision. Meditate on your vision or dream. Allow space for it.

BIO

Julie Hannon is a shaman and a teacher, committed to helping you discover yourself, your joy, and the beauty in life. Julie is passionate about connecting with people and helping each and every one discover their own special strengths and gifts. This practice is the doorway on the first step of your journey. Julie weaves all her experiences together to create magic. She combines her expertise as an energy medicine practitioner, HeartMath Coach/Mentor and student of spiritual wisdom traditions with more than twenty years professional experience as a human resources director. Throughout her work, she has been a professional facilitator and teacher, moderating, leading groups and creating programs and retreats.

LINKS

The Shift with Alicia Berberich

Wed, 28 Sep 2022 23:18:00 -0400

“Bringing women together to connect is the backbone of my existence.”

–Alicia Berberich

Empty nesting? What if we call it the shift instead? For Alicia Berberich, having kids leave opened up a lot of time and energy, but she said that’s just part of it. Our bodies are changing and our energy shifts with that too! This is a time when we have time to focus, and we can really accomplish what we're called to do.

Alicia says, “My whole life has been about connecting and drawing women together in connection.” One of the things I loved about her story is that she started coaching because she wanted to help her daughters grow into the best they could be. And she has done so much to help women reach their goals. Alicia talks about how important planning is to her. Even when you look at someone who seems really organized and doing a lot, planning helps.

We talk about visioning where you want to be in five years and the power of being really clear on your values.

We talk about:

The shift and the freeing of energy that comes with it
Unexpected twists and benefits, like how she started teaching water aerobics
Using your values as a guide

Alicia’s three pieces of wisdom:

SET YOUR PLAN AND REFLECT Use the FLOW planner, because it gives you the questions you need to think about to organize your week. Create your plan on Monday, and at the end of the week, reflect on what worked and what didn't. This starts to help you figure out what you can do better next week.
BE PRESENT AND CONNECT. Even though we led with the energy that comes from kids leaving home, Alicia is really clear that making time to connect with your kids is essential. Listen to them. Validate them. You can apply this tip to a retired spouse too. Have time you are very present and connect with them — and time when you focus on your essential work.
KNOW YOUR FUTURE SELF. Know where you want to be in five years. Then go backward to figure out what you need to do to create that today. What little things honors that future self? What step can you take toward the goals that get you there?

BIO

Alicia Berberich loves helping women achieve their goals and has been running workshops and mastermind groups to help women stay on their path. She’s the founder of Alicia Berberich Presents, Women’s Marketing Luncheons and Women in Business Roundtable in San Francisco. She’s also a certified direct response copywriter.

Alicia’s work has evolved to meet the ongoing needs of her clients, all around the area of accountability. She helps women create marketing strategies and copy that gets attention and opens new channels for her clients. It all starts with understanding where her clients want to go with their business and developing a path to get there.

Alicia is the mother of three college students and has two Labradors who run her days.

LINKS

Website: https://www.aliciaberberich.com/
Twitter: https://twitter.com/AliciaBerberich
Instagram: https://www.instagram.com/alicia_berberich/

Being Not Doing with Roxanne Lowery

Tue, 20 Sep 2022 22:25:00 -0400

If you are looking for deep, foundational support and resourcing to help you move in life, I strongly encourage you to look at FLOW365.

–Roxanne Lowery

You can change your state in a moment. Curious? Check out this conversation with Roxanne Lowery, a therapeutic sound practitioner, who has a quick practice you can use anywhere to change your state. Roxanne has been navigating becoming an entrepreneur and caretaking for her parents. She’s part of the wisdom that comes from the most amazing women in FLOW365.

Roxanne explains that sound has the ability proven by science to relax the autonomic nervous system. Sound can take us from sympathetic—fight, fight, or freeze—into parasympathetic, which is resting. We talk about how she uses sound to help people achieve transformation.

Being a caretaker is demanding, whether we’re talking about kids or aging parents — or both. Add special needs like a parent with Alzheimer’s and there’s a greater demand. Roxanne talks about the challenge of caring for her parents while also building a business. And we talk about the support in community where others get it because they are or have lived it.

We talk about:

Being in a transition space — leaving a high stress career, working part-time and caretaking, and the learning curve of being a new entrepreneur
How vital self-care is for caretakers
Connecting with what lights you up, in Roxanne’s case creativity

Roxanne’s three pieces of wisdom:

KEEP YOUR EYE ON THE BIG PICTURE. Visioning and connecting to your future self can help you focus and choose your goals and actions in this season and for each week. It can help keep all the things that need to be done on a daily basis in perspective.
DO A DAILY BRAIN DUMP. We are trying to hold so many ideas and pieces in our head, and it’s exhausting. Do a brain dump to get everything onto paper so you can stop holding onto it. Some of those things will make it into your weekly or daily plan, but some will be things you just stop trying to remember. Making a daily practice of a brain dump can help you sleep better, focus, and find more balance.
BEING NOT DOING. There's been such a growth of information out there about mindfulness and being here now, being present. Sound creates a beautiful container for us to be present without any expectations, without having to do anything. Dance or other movement is another way to come into the body and be. Focusing on breath is another way to do this. Even a really short time can make a difference. Or try humming. It makes you an instrument and the sound and vibration can change your state in moments.

BIO

Roxanne Lowery is a certified Therapeutic Sound practitioner, licensed Healing Minister and gifted musician who has devoted over 35 years to exploring consciousness, transformation and creative expression.

Using ambient sound therapy to create immersive experiences, she blends artistic musical explorations with transformational awareness to create an atmosphere for sonic and vibratory revelations of body, mind and spirit.

As a facilitator and practitioner with vast experience in many modalities including kinesiology, the ReUnion Process, PSYCH-K, Auric Light Alchemy and The Reconnection/Reconnective Healing, her work and training has taken her into the depths of transpersonal growth and the human potential movement with clients and workshops.

Roxanne is certified by the International Sound Therapy Association (ISTA) as a Therapeutic Sound Practitioner. Through Mitch Nur's 9ways Academia, she is a credentialed Gong teacher with certifications in Sound Theology and Gongs; and she completed Tom Kenyon’s Sound Healers Advanced Training.

Roxanne works with sound, vibration and frequency to create both an opening to an expanded sense of peace and wholeness and a space for a deeper inner connection between Self and Source.

LINKS

Website: www.infiniteflow.one
Instagram: www.instagram.com/infiniteflow.one
Facebook: www.facebook.com/infiniteflow.one
Youtube: www.youtube.com/channel/UCQndhHEn_HKjaEPy7613UbA/
Soundcloud: soundcloud.com/user-333243503-909402076
Bandcamp: infiniteflowone.bandcamp.com
Insight Timer: infiniteflow

Workshop: Fulfilled Mom

Mon, 19 Sep 2022 00:11:00 -0400

Workshop: Fulfilled Mom

“In giving birth to our babies, we may find that we give birth to new possibilities within ourselves.” – Myla and Jon Kabat-Zinn

This is part of a series of workshops where we are unpacking how the FLOW Planning Method can be used to create magic in specific areas of life. In this case, we are looking at motherhood.

If you want to go deeper and be supported in doing this work, join us for Easeful Motherhood. We start September 22.

In a world where being busy has become a badge of honor and women are juggling more than ever, let’s take an hour to consider what really matters and how that can play out in our lives as mothers.

We will look at:

An updated look at work/life balance and how to define motherhood in the context of your life.
5 questions to answer every Friday that will exponentially increase how present (and calm) you are with your kids.
What your calendar has to do with how fulfilled you are as a mother — and it's not about who has to be where and when or what's for dinner (though both are useful things to have in your calendar!).

This workshop will be useful for mothers with toddlers, women whose kids have left home, and every mama in between.

Listen to this workshop with a paper and pen in hand.

Workbook Image

Grab the Workbook here »

(Easeful Motherhood Image)

Join us for Easeful Motherhood »

Making Time to Heal with Kimberly Quirk

Tue, 13 Sep 2022 23:24:00 -0400

“Find your joy again. It doesn't have to be necessarily what you were doing before.”

– Kimberly Quirk

What happens when you have a chronic illness — and you’re an entrepreneur and mom? How do you make it work? Today I’m talking with Kimberly Quirk, FLOW365 member and Live Well Health Founder. Her passion for working with her health coaching clients stems from her own chronic illness.

Listening to your body is important for all of us, but especially so when you are dealing with chronic illness. That can be hard when you are exhausted, taking care of kids, trying to work, and taking care of all the other stuff. But if you don’t listen, your body will get louder.

Kimberly shares the progress she’s made and the power of finding your joy again. Overwhelm is real, so small wins really matter. Kimberly offers hope and practical support to people living with chronic illness.

We talk about:

The power of rest and why we should stop thinking of rest as lazy
The sleuthing that is needed to find answers when it comes to chronic illness
How food can make a difference

Kimberly shares that her experience in FLOW has helped her:

Balance the different parts of her life by rethinking time
Feeling more purpose and meaning
Feel accountable

Kimberly’s three pieces of wisdom:

LISTEN TO YOUR BODY. Our bodies hold a lot of wisdom, but we don’t always listen. Whether you have chronic illness or not, listen to what your body is telling you. Do you need rest? Is the food you are eating not serving you? Is something “off”? That’s a sign to make a change.
NOTICE WHAT BRINGS JOY. Kimberly reminds us that what brings joy may not be what it was before. What is bringing you joy now? Remember, it doesn’t have to be something big—it could be doggie kisses or the sun on your face or a favorite song coming on. Notice what brings joy and seek more of that.
BE A FOOD SLEUTH. One thing that can make a big difference in our health, our energy, and even our mood, is food. You could try an elimination diet to see how you do off different foods. You could also just start by noticing how you feel after eating certain foods. Are there foods that make you sleepy, antsy, achy …? What happens if you don’t eat that food? Get curious.

ABOUT KIMBERLY QUIRK

Kimberley Quirk is founder of Live Well Health Coaching, LLC and a health coach who is passionate about working with women over 40 to overcome their chronic lyme disease healing blocks. She became a health coach because of her own health crisis as she has struggled for a decade with chronic illness from lyme disease, toxic mold illness, mast cell activation syndrome, hashimoto’s thyroiditis, POTS, chronic urticaria, depression, anxiety, and SIBO.

Kimberley attended Duke Integrative Medicine’s health coaching certification course and became a National Board Certified Health & Wellness Coach in 2017 with the first health coach certification exam offered. Kimberley is the author of an ebook, “Toxic Mold: How to Protect Your Home and Your Health”, for health media company, Health Means. She has had advanced training in toxicity, mold illness and mast cell activation syndrome from Dr. Beth O’Hara at MastCell360 and attended practitioner workshops by Dr. Neil Nathan. Kimberley has a BS in Business Administration from Babson College with a double major in marketing & communications and a minor in Australian Studies. She was recently accepted into a functional medicine certification program at the School of Applied Functional Medicine.

Kimberley is a mother of two and lives with her partner, Greg plus two sweet, senior dogs, Ruby & Poe outside Akron, Ohio. She enjoys travel, hiking, dogs and outdoor concerts. She is an ENFP and an enneagram 7. She is passionate about personality types and playing to your own unique strengths to meet life’s challenges. Her motto is “Be Yourself, Everyone Else is Taken.”

LINKS MENTIONED IN OUR EPISODE

livewellhealthcoaching.net/
https://www.instagram.com/livewellhealthcoaching/
Women Who Dare on Facebook

Feminine Productivity: The Art of Balancing Work, Motherhood and Wellness

Sun, 11 Sep 2022 21:54:00 -0400

“There is a collective force rising up on the earth today, an energy of the reborn feminine... This is a time of monumental shift, from the male dominance of human consciousness back to a balanced relationship between masculine and feminine.” — Marianne Williamson

For 12 years now, I've been making choices in a way that is so different from the first 35 years of my life.

As a result of how I make choices, I don't say, or think, things like "I fell off the bandwagon," or "I have to get back on track."

For five years now, I have had the privilege of guiding hundreds of women through the same process.

Here is what I will talk about:

3 productivity myths that don’t serve us women
Why striving for balance is so important
5 ways to tap into your natural feminine genius that will leave you with a true sense of accomplishment

What to go deeper? You are invited to FEMININE FOLLOW THROUGH — an opportunity to follow through on a goal using your feminine genious for 4 weeks.

Using Your Intuition in Business and Life with Heather Maguire

Fri, 02 Sep 2022 01:06:00 -0400

“You need to plan, AND you need to leave a little bit of room for magic.” – Heather Maguire

Do you trust your intuition and let it guide you? One audience that we serve really well in FLOW365 is intuitive spiritual entrepreneurs. Today I’m talking with Heather Maguire, FLOW365 member and founder of Unconventional Intuitive. She guides people in business and in relationships to be in touch with their intuition.

When utilizing the FLOW Planning method, we always start by tapping into the intuition. So I was so excited to talk with Heather, who knows the FLOW Planning Process intimately, and whose work is helping others tap into their intuitions.

She is amazing at helping her clients find meaning in their lives by finding their truth in a situation. She shares, people ask, “How do I know if this is real or if I’m just making it up?” Heather says that isn’t a helpful question. What’s more helpful is figuring out what your intuition feels like, and it’s often a nudge or a calling, a sense that something feels right.

Heather uses her abilities to help people understand more who they are — what's going on in their body and in their mind. And she helps people understand how their thoughts and feelings are impacting the energy and the people and the circumstances around them.

We talk about:

Using intuition in business and relationships, especially mother-child
Having a plan but leaving room for magic, controlling what you can control
Experimentation and play as a powerful process
Setting intentions and Heart Rock Walks

Heather shares that her experience in FLOW has helped her:

Blend planning and intuition by leaning into a consistent word that she chose intuitively.
Calm down her relationship with time and helped her get more realistic with time
Recognize the possibilities in time through structure

Heather’s three pieces of wisdom:

CHOOSE A WORD. Pick a word that you want to guide how your life feels. Then really connect with that word throughout the day. Use it as a guide or filter.
REIMAGINE THE POSSIBILITIES. If you are stressing about something or thinking about how things could go wrong, try imagining a different outcome. What possibilities does that open up? How does that shift your energy?
GET REAL ABOUT WHAT’S POSSIBLE IN A DAY. When you get real about what’s possible in a day, you can get even more focused in choosing what to do to move toward your goals. Start by noticing how long things really take. Try working with the time you have instead of the things you want to do.

ABOUT HEATHER MAGUIRE

Heather Maguire is an intuitive and medium who offers private sessions, group events and workshops. Her readings provide clarity and uncover what's below the surface but impacting your daily life and your ability to accomplish your goals. Her intuitive sessions are like a comforting, therapeutic conversation that leaves you feeling safe, grounded and loved.

Having been intuitive her whole life, Heather has always been fascinated by the connections between people and the conversation beneath the conversation. She enjoys helping people uncover their own intuitive abilities and believes that at the end of the day, what matters most is honoring the truth of who you are.

She likes to say, "You're not broken. You're not an accident. Who you are is who you are meant to be. You have permission to love your whole self!"

LINKS MENTIONED IN OUR EPISODE

SPECIAL WORKSHOP: Thrive this fall

Tue, 30 Aug 2022 23:25:00 -0400

“When you know what you want and then you make a seasonally appropriate plan to make it happen, you will feel like your whole world is opening up — and you will feel what it is like to go from overwhelm to ease, no matter what is happening all around you.”

–Mia Moran

Thie FLOW planning process is a great tool to use in transitions.

The transition from summer to fall can be one that we avoid thinking about if we are someone who loves the summer vibe, and yet here we are at the beginning of school.

It can be something we get swept up in, if we love fall, and all the sudden we find ourselves in the holiday season.

No matter what camp we fall in, it can be kinda consuming and overwhelming if we “let” any season “happen to us.”

I hosted a workshop live, twice in the last few weeks, that walks through the process of planning for the transition from summer to fall really intentionally, in a way that honors the season you are leaving behind, the season you are moving into, and most importantly honors you!

The way we run our planning workshops at Plan Simple iis very interactive, which doesn't always translate to recordings… so irecorded a podcast episode so that you can go through the workshop in a way that makes sense.

My advice:

Decide when you will make your plan and put it in the calendar.
Go to a coffee shop, park, or a cozy corner in your home with your workbook to plan
Find accountability to stay the course

During this workshop, you will...

Learn the five stages of the FLOW Planning Process. In order to find balance, with the many hats we wear as women, we need a new way to think about planning. The FLOW Planning Process taps into your intuition and creates a structure that is in alignment with who you are.
Discover some best practices for doing what you say you want to do. Our goal is to help you cast a vision for the fall, create a plan based on that vision, and give you what you need to know to follow through on your plan.
Make a plan. An important component of the workshop format is some actual planning time. You will receive some planning sheets before the workshop, be guided through their intent, and get your questions answered as you plan!!!

Bless this Mess with Melissa Griffiths

Thu, 25 Aug 2022 07:59:00 -0400

“If you’re struggling with meal planning make

a master list … if you're struggling with

starting a business think what

the barrier to entry is to

make the barrier a little more attainable.”

–Melissa Griffiths

Don’t like planning because you want to go with your intuitive or creative flow? I get that, but having a plan actually gives you more freedom. We talk about meal planning, content planning, and getting it all done with Melissa Griffiths, a food blogger and photographer and mom to five kids.

Whether you need a meal plan or a business plan, we’ve got something for you in this episode. Melissa loves helping families reclaim dinner time, and we talk about her content planning, her ideas about meal planning, and how to get things done in any season (spoiler alert, you don’t do it all yourself).

We dig into her process for meal planning, which has a lot of similarities to mine! There’s a rhythm and structure to it that makes it easy. And there’s plenty of flexibility to keep things fresh and satisfy everyone at your table.

We talk about:

Asking for help in business and our home life
Content planning and block scheduling
Leaning into the season and shifting how we work to reflect that
How to plan and go with your intuitive, creative flow
Meal planning by category (like soups, taco night, breakfast for dinner) and with the rhythm of your week in mind
Meals that let everyone eat what they want … without cooking a million separate meals

BIO

Melissa Griffiths, is a food blogger, recipe developer, and food photographer who loves helping busy families reclaim dinnertime and enjoy their time together. She also specializes in sourdough baking, quick and easy dinners, and back to basics recipes.

She has a Bachelor’s Degree in Recreational Management and Youth Leadership and is a member of the Bread Baker’s Guild of America and the American Society of Baking. She's been blogging since 2009 and professionally since 2012 and her blog, Bless this Mess, reaches over 1,000,000 people monthly.

Melissa and her husband live on a 12-acre farm in Southern Utah with their 5 incredible children, chickens, rabbits, turkeys, honey bees, and a million night stars that only country life can show you. She loves to cook for friends and family, grow flowers and vegetables in her massive garden, read all the self-help books, and hike all over Utah.

LINKS

Blog (Bless this Mess)
Dessert Blog (Barbara Bakes)
Instagram
Facebook
Pinterest
Youtube
Free recipes in email, free meal planning printables, and more

MENTIONED LINK

Mia’s book Plan Simple Meals

Doable Changes from this episode:

ASK FOR HELP. We tend to try to do it all alone, but that doesn’t work. If asking for help is hard for you, start with a small ask. It could be a few hours of babysitting, delegating a household task you hate, or hiring a VA for a small project.
BATCH WORK. Whether it’s making a big batch of meals, prepping vegetables you’ll use throughout the week, or writing all your content in a block of time, batching work saves time. Instead of switching from task to task, you stick with one thing and jam out a bunch of stuff.
MAKE A MEAL PLAN. There are two steps you can take in this one change. Make a master list of meals you can make (these should be things that you already know you like and how to make). Then set up a weekly rhythm—Monday soup night, Tuesday Tacos, etc. Fit foods from your master list into your rhythm.

Planning the Transition from Summer to Fall

Mon, 22 Aug 2022 00:35:00 -0400

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

Help Your Kids Regulate Their Emotions with Dr. Ambroes Pass-Turner

Wed, 17 Aug 2022 00:33:00 -0400

“Listen to your children, try to understand their world and where they're coming from.”

–Dr. Abroes Pass-Turner

Do you ever dismiss or minimize what your kid is feeling? Do you ever feel like their emotions are out of control? I’m really excited to talk with Dr. Ambroes Pass-Turner, doctor of counseling psychology and author of Rex's Journey: Helping Children Understand and Cope with Emotions, about emotional intelligence and helping kids regulate emotions.

So often we go into “fix it” mode when our kids have big emotions. We want to make things easier for them or we’re just trying to make dinner or get through the grocery line. But having kids bury emotions doesn’t help.

We know that when children learn how to regulate their emotions, they have less stress and less anxiety and they're better able to problem solve. As parents we can listen, validate emotions, and help kids work through them.

We talk about:

A simple breathing exercise to help kids calm down and start over
The difference between validating and indulging feelings
Modeling emotional regulation and processing for our kids
The power of positive self-talk
Working with ADHD or ADD in kids
How parents and psychologists or other professionals work together to support kids

BIO

Dr. Ambroes Pass-Turner is a Doctor of Counseling Psychology and the owner of APT Counseling Services LLC. She is a professor at Grand Canyon University in the College of Humanities and Social Sciences and Georgia Military College. Dr. Ambroes Pass-Turner is an author and published the books Rex's Journey: Helping Children Understand and Cope with Emotions, ADHD Warrior: Helping Children Conquer ADHD Unwanted Behaviors, and Childhood Sexual Abuse: Pathway to Mental Health Issues and Delinquent Behavior.

Dr. Pass-Turner has worked in mental health for over 20 years and has experience working with children and adults. Dr. Pass-Turner is an expert in working with behavioral and emotionally disturbed children, adults, families, and offenders within the criminal justice system. She is currently an Advisory board member for the Muscogee County Youth Detention Center Department of Juvenile Justice. Dr. Pass-Turner conducts professional seminars and workshops that focus on enhancing professional development and life skills.

LINKS

drambroespass-turner.com
Facebook aptcounselingservices
Instagram Drambroes17
Twitter DrAmbroes

Doable Changes from this episode:

TRY BREATHING. Try this simple breathing exercise: Breathe in for four counts, hold for four counts, breathe out for four counts. Teach your kids to do a few rounds of breathing when they are upset before trying to do anything else. You can try it too if you are anxious or angry. You can even try breathing together.
DO SOMETHING THAT MAKES YOU SMILE. This came up twice in our conversation. Kids can use an activity they enjoy (one that really lights them up, not one that we like them to do). But parents need this too. We’ve all heard you need to put on your own oxygen mask first and that self-care is important. Think quality, not quantity, and choose the thing that really fills you up. That may not be the things you see on self-care lists.
LISTEN AND EXPLORE. Really listen to your kids. Ask questions to explore what they are feeling and why. Your job isn’t to fix things, but to help them understand and work through their own emotions. You can help them see a new perspective without diminishing their feelings or telling them to get over it.

15 Family Lifestyle Hacks

Mon, 15 Aug 2022 01:27:00 -0400

Sometimes it’s the simple little changes that make a HUGE difference in making our busy family lives feel a bit more manageable. I’m all about doable changes.

Here are 15 lifestyle hacks from my podcast guests to transform your family’s days.

#1. Do a 5-minute decluttering.

Overwhelmed by clutter or even the idea of decluttering? Try this tip from Katherine North: Set a timer for 5 minutes and see what you can clear in one area. Put dirty laundry in the hamper, backpacks in the closet, clear the coffee cup from your desk. This isn’t the time to sort through papers or wash the dishes. Just clear space.

#2. Cut down on how much stuff you have.

The two things I hear most from families is that they are two busy and that they have too much stuff. Too much stuff can keep us busy, so I love this tip from Kim John Payne: Balancing and cutting down on how much stuff your child has (books, clothes, toys, etc.) can reduce pressure on your child and improve behavior. Start simply by cutting clutter to reduce the number of books, toys, clothes, gadgets and other extraneous items in a kid’s room and around the house in general.

#3. No inflow without outflow

Desha Peacock believes in upgrading our lives. She suggests working with the idea that for something to come in, something else needs to go out. If something is worn or not your style anymore or just doesn’t get used, trash it, donate it, or sell it to make room for things that you will use. (And if you are weighed down with stuff, start by simply making space before bringing anything new in.)

#4. Create an outbox.

Decluttering can lead to other change, so I love this specific tip from Katherine North: Set up one space where anything that needs to leave your house—from library books to outgoing mail to a dish to return to your neighbor—goes. Put outgoing items in that one place, and when you leave the house check to see if anything needs to go with you.

#5. Play with your kids.

Christie Kennedy Manuel talks about a lot of the power of moving your body—how it can clear your head, make you more intentional, give you better sleep, and help you feel better. One way to add some movement into your day is to play with your kids. Instead of using playground time to do more on your phone, run around with your kids. Run around with them, play tag. Get active. It’s good for you and for your kids—physically and for the fun and connected factor.

#6. Block off time for what you value—and batch the rest.

Marie Levey-Pabst advocates for making time for what we really value, but she gets that there is other stuff that just needs to get done. She suggests that you choose something you really value and create a block of time when you will do it. It doesn’t have to be 20 hours a week, but maybe one or two hours, or half an hour a day. Mark it in your planner. Then keep that appointment. Turn off notifications on your phone and have that focused time.

The stuff of life doesn’t go away just because you have focused on your values. Batch like tasks and block off time for that. This could look like setting aside an hour to make phone calls for appointments and deal with papers or setting aside an afternoon to batch cook meals for the week. It could even look like setting aside every Thursday for family time. You’ll know to say no to other engagements that day and if there are things you want to do—a movie you want to see or a museum you want to go to—you’ll schedule it on family day rather than dither about when to go.

#7. Systematize one thing.

Mama CEO and planning expert Megan Flatt says to systematize one thing—and when you’ve gotten into that habit, set up another system. This doesn’t have to be complicated. Megan says, “I started by getting gas at the same time every week. I tied it to a school drop off. No more worrying about running out of gas or running late because I was searching out gas at the last minute.” You can systematize when you get gas or groceries, when you pay your bills, anything you do again and again. It’s amazing how much brain space you clear just by taking decision-making out of these regular tasks.

#8. Put everything—even down time—on your calendar.

Morra Aarons Mele and I are on the same page when it comes to making sure all the important stuff is on your calendar. She encourages you to respect your needs by scheduling everything on your calendar—including down time. Notice how you feel when you look at your calendar. If it is too jam packed, find what can give and add some more off time. Schedule in some down time before you get too busy.

#9. Cut things out that don’t serve you.

It’s easy to say, “We’re so busy” and to feel that everything on your calendar has to happen. Amanda Hinman encourages you to look at your calendar focused on this questions: “Is this serving me?” Where you find things that don’t serve you, start making changes. You don’t have to quit everything today, but feel into where you can fit in more family downtime. And give yourself permission to ask, “But wait…what do we really want to be doing?”

#10. Make date night a regular thing.

I haven’t always been good about date night, but life coach Shereen Thor urged me (and you!) to make it a priority. Ideally, date night becomes part of your regular weekly flow, but start with planning one. It’s more fun to have a family, more fun to be part of a couple when you have date night. Date night changes the communication and flow of energy, so you enjoy being together instead of just running through logistics together. And that flow of energy can carry over into so many other areas.

#11. Ask for help.

Most of us are good at trying to do it all, but Ignite Radiance founder Star Stauback pushes women to ask for help. Put it out there what you need. Be willing to let somebody help.

If you aren’t used to asking for help or receiving and this feels hard, make a small ask: Can you watch my kids for half an hour so I can walk alone? Can you pick up milk for me while you are at the store? Hire a babysitter for the afternoon just to have some time to yourself. See that it’s OK. Get used to putting your needs forward and asking for and receiving help.

#12. Make a list or a spreadsheet.

Online business pro and working mom advocate Monica Froese takes a tip from business and applies it to family: If there are things you do over and over, make a list or spreadsheet to keep track of it.

This helps, because you don’t have to keep all the loose pieces in your head, and by sharing that document, somebody else can help out. For example, your kids can help pack for a trip or your husband can take kids to an activity that you usually manage. By systematizing repeatable tasks, you free up time for other things.

#13. Make gathering for dinner a priority.

I agree with wellness and lifestyle guru Latham Thomas that dinner is non-negotiable. This is a time for everything to be off, except attention on each other. Simplify your meal planning and involve everyone in the house to get dinner on the table. Prep on your days off to prepare for the week. Bring kids into the kitchen to help prep. Make dinner a priority because it will change your life and it will change your relationship with your kids.

#14. 15 minutes + all through the day

Personal Trainer Courtney Wycoff from Momma Strong knows that people don’t have a lot of time and also that movement is important for physical and mental health. She believes you can get cardio, strength, and rehab done in 15 minute chunks. But then she encourages you to add in strengthening abdominal work while you are standing in line or in the car or sitting at your desk. Making it a habit to add this in can change your nervous system and your attitude.

#15. Support your spouse in front of kids, even if you disagree.

If this sounds a little off, relationship expert Stacey Martino explains that you can support in the moment and discuss later. Talk about what you feel about an issue—and why. For example, if your husband wants the kids to clear their plates, in the moment, you could say, “Dad’s right. We’re lucky to have this food. We really should eat it.” Later, not in front of your kids, and not from a place of anger, talk about how you feel. You can say, “I was happy to support you at dinner tonight, but here’s how I really feel.” You can explain that having to clear your plate as a kid led to overeating for you and that you don’t want that for your kids. Ask your spouse what’s really important to them about the issue. Is it control? Is it not wasting? Is it fear that kids aren’t getting all the healthy stuff they need? Once you know where you are both coming from, you can adjust your reactions to support each other.

Another way to do this is to let one parent lead on a particular area, and you do this by letting the person who is most passionate take the lead. Maybe you take the lead on food and your spouse takes the lead on education. The critical thing is that you go all in and support each other.

Do not get overwhelmed by this list! Please look over it. See which idea you feel really pulled towards and work on that one first. When you feel like you’ve got that one covered, move onto the next most meaningful one. There are no “shoulds” here. Let your gut and heart guide you. You know what needs to happen next.

I always love to hear what makes an impact on your life. Head over to the Plan Simple Instagram Feed, and let me know your favorite hack and how you are using it in your life.

Collaborative Parenting with Katie and Steve Keene

Thu, 11 Aug 2022 01:09:00 -0400

We established essentially a collaborative parenting style. We collaborate not only together, but with the children.

–Katie Keene

Wouldn’t you love a peaceful home and respectful children? It can feel nearly impossible for parents, that’s why I’m talking with Katie and Steve Keene about home economy and collaborative parenting.

Collaborative parenting involves collaborating with each other, and their kids. Mom and dad are still in charge, but the kids wants and interests and opinions are heard. They set up a family government with clearly defined rules, expectations, and consequences (these apply to parents too). This allows kids to know what to expect.

They established a home economy that took pressure off of everyone to do all the things that need doing in a home. It also helped the kids become more independent and self-confident. Plus their kids are learning financial responsibility.

We talk about:

What a home economy actually looks like
Family meetings and developing a team mentality
Starting with a long-term vision about what you want for your family
Coming to agreement about what you want kids to learn before they leave your house
Accepting and learning from failure
How to use the home economy model with kids who are schooled outside the house

BIO

Steve and Katie are family success consultants, as well as the creators of the Family Success

Secrets podcast. Steve also offers executive coaching for business owners looking to optimize

their team efficiency and employee satisfaction and retention rates.

They have been married for 20 years, have 5 incredible children, have lived through numerous

moves and military deployments while raising their family – all while discovering the special

needs that two of the children were born with.

They have endured hardship and have built joyful resilience through the process.

They love to travel, meet new people, eat good food, and are completely hooked on helping

families transform their lives from chaos and tension into lives lived with purpose and passion.

LINKS

Find Katie and Steve here: https://linktr.ee/familysuccess
Course: https://familysuccesssecrets.com/course

Doable Changes from this episode:

MAKE A DECISION TOGETHER. Steve and Katie talk about growing up with different kinds of lights on their Christmas trees. They had to decide what they would do for their family: go with one option or the other, alternate years, combine? Find something where you and your partner have different ideas from upbringing or personal preference. Make a decision together for your family.
VISION TOGETHER. If you are parenting with somebody else, you probably have different visions about what you want for your family and how to get there. Start with a long-term vision. What’s important to you? What are your preferences? What are your absolutes? How do you want to feel when kids come home to visit in 20 years? Get your long-term vision aligned before you try to make a plan or rules for now.
LOWER EXPECTATIONS. Notice one thing you are expecting of yourself. It might be carefully posed pictures for the first day of school or having a pristine house or dinner looking perfect. How can you lower that expectation and give yourself a little grace? It might help to think about why it is important to you. Are you trying to meet others’ expectations or is there something valuable to you in the expectation? How can you keep the value but give more ease?

Meal Planning this Fall

Wed, 03 Aug 2022 01:11:00 -0400

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

Navigating the College Application Process with a Growth Mindset with Beth Pickett

Wed, 27 Jul 2022 00:34:00 -0400

The college application process doesn't have to be stressful, but it does take a lot of planning.

–Beth Pickett

Stressed about the college application process? It can be very ungrounding when we don’t understand a process, and the process has changed a lot in recent years. I’m talking with college admissions counselor and author of College Admissions: The Essential Guide for Busy Parents Beth Pickett to demystify the process.

Instead of starting with a list of schools, start with the student. Who are they? What do they want to do? What kind of environment do they want? The best school for many students may not be an Ivy—and many students, even top students won’t get into some of the schools they apply to.

Parents can start by looking at their own desires and expectations for their child. Are they trying to give the child something they didn’t have? Do they think a certain school is a golden ticket to financial security? Are they influenced by their own knowledge of certain schools or the reactions of their social circle? If you can recenter on your child and what will really serve them, it goes a long way.

We talk about:

Timeline of the process from thinking early about what classes a student will take in high school to actual application deadlines and what happens if a student graduates early
Visiting colleges near you (even if you aren’t applying there) to get a sense of schools of different size and setting
The importance of demonstrating interest
Handling getting a no from a college (for parents and students) and why not to take it personally
Using extracurriculars and summer experiences to explore interests to help make decisions about what you are looking for in a college
Ways to decrease stress in the process

BIO

Beth Pickett is the founder of College Prep Counseling and Director of Academic and College Advising. She has been working with students across the U.S. as a college admissions counselor for more than a decade. Her clients and essay students have earned admission to Harvard, Yale, Brown, UC Berkeley, UCLA, Stanford, Williams, Tulane, Colgate, Cornell, and many other colleges and universities across the U.S.

A graduate of Stanford, Beth also earned a Certificate in College Counseling from UCLA and started working with families as an independent admissions consultant in 2007. She began teaching summer essay-writing seminars to 80+ rising seniors annually. By helping students learn to articulate their goals, Beth helps students learn about themselves and how to make a plan to move forward in a methodical and precise way. She feels privileged to mentor students as they navigate the rite of passage that is selective college admissions.

Beth is a member of the Higher Education Consultants Association (HECA) and resides in the seaside town of Ventura, California, with her two teenage boys.

LINKS

MENTIONED LINKS

All About Hormones with Dr. Anna Cabeca

Doable Changes from this episode:

CHECK YOUR OWN IDEAS. Get really clear on what you want out of this process. Questions to ask yourself: What do I want my child to get out of college? What do I think going to college (or a specific college) will do for my child? If I’m set on my child getting into a specific school, and Ivy or similar, why is that important to me? What do I consider a “good school”? How does feedback from family or friends affect my thoughts on where my child applies/goes? What concerns do I have about the process?
GET THE BOOK. I got more and more clarity as I asked questions, but I wish I had started with a guide of timelines and checklists and coverage of things I didn’t even know to ask about. Beth’s book College Admissions: The Essential Guide for Busy Parents is that guide. Get a copy of the book and start reading!
SCHEDULE LOCAL COLLEGE VISITS. Try visiting colleges within an hour (or within a reasonable drive). These do not have to be schools your child is considering, but they can start to get a sense for schools in different settings (e.g., urban vs. suburban) or sizes. Lay a baseline with colleges within easy reach.

Planning for Motherhood

Thu, 21 Jul 2022 23:08:00 -0400

Planning all things motherhood was something I resisted for a long time — mostly because I thought it was all about family vacations, medical forms, and school year extracurriculars. BUT, then I started understanding what really needed space, and I could see that if I did not leave time in my weeks for the pieces that actually make the the mom I want to be, they would never happen! I am talking about pauses before responding (or yelling), individual connection time, building a village, and so much more. Tune into this episode to see how I think about planning for motherhood every week.

This is part of a new solo series that will air each Saturday. To get notified, please make sure you are subscribed to the Plan Simple Podcast.

Who is your child, really? with Robbin McManne

Wed, 20 Jul 2022 00:56:00 -0400

We’re so busy running our agenda that we lose out on who our child is and what they really want.

–Robbin McManne

Your child’s behavior is never personal. I’m not sure who needs to hear that today, but that’s one of the pearls from my guest Robbin McManne, a parenting coach and mom to teen boys. The first thing Robbin wants parents to know is that this is a tough time and it’s okay if you are struggling — and there’s help!

We prepare for the birth, but not necessarily the lifetime. There’s a lot of brain science to understand where our kids are developmentally through their lives. Even though we study a lot for our jobs, we don’t learn a lot of what we need to know to parent well. Robbin helps people unravel their kids' behaviors.

It’s possible to build a strong relationship with kids as they grow so that they want to stay connected with us. We need to honor who they are over our own agenda. We need to set up boundaries and strong scaffolding, but we need to slow down, get quiet, and listen to our kids. Parenting is not an emergency. We can slow down. We need to respond, not react.

We talk about:

Understanding our own triggers as parents and how our kids mirror what we need to heal
How punishments, threats, and rewards work in the short term but backfire when the stakes are higher
How parenting affects how we show up at work and the importance of supporting parents
It not being about or a reflection on the parent when kids are going through something
Letting go of the stories in our heads and seeing what our kids need in the moment (even when that moment is a meltdown) and how we can coregulate
Self-care and making sure you are okay as a mom being the most important thing you can do for your family.

BIO

Robbin is a Certified Parent Coach, author of The Yelling Cure, podcaster and speaker. She works with parents from all over the world to help them build more connection and find more joy and cooperation in their parenting. Robbin is a former ‘Angry Mom’ who, for over 12 years, juggled a full-time corporate career while being a mom and wife, prior to becoming a Parenting Coach. She understands firsthand how many moms struggle to balance work and family.

Robbin's work focuses on building and strengthening the parent child relationship so that children grow up with resilience, confidence and strong emotional intelligence. She works with parents to help them understand their own emotions and frustrations in parenting, so they can help build their children’s sense of self without losing themselves in the process!

LINKS

Doable Changes from this episode:

SLOW YOUR BREATH. When your kid is upset, try sitting with them and getting quiet. Slow and deepen your breath. They will probably start to follow your breath, without guidance. Let them feel their feelings.
REMIND YOURSELF IT’S NOT ABOUT YOU. When our child has challenging behavior or is struggling with something, it’s easy to take it personally. Why are they embarrassing me, why won’t they cooperate … Remember it’s not about you. Ask what your child needs in the moment. Do they need connection? Do they need to calm down? Do they need to feel heard?
TAKE A BREAK. Take a day off. Take a nap. Schedule the time and ask for help. If you can’t do it for yourself at first, do it fo your kids, because making sure you are okay is the most important thing you can do for your family. Notice how you feel when you’ve taken care of your needs.

Planning for Business Growth

Sun, 17 Jul 2022 22:57:00 -0400

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

This is part of a new solo series that will air each Saturday. To get notified, please make sure you are subscribed to the Plan Simple Podcast.

Develop a Positive Money Mindset with Kaila Pilecki

Tue, 12 Jul 2022 23:10:00 -0400

You can change your money story and build wealth.

–Kaila Pilecki

More money and more ease … isn’t that what we all want? I’m really excited to talk with Kaila Pilecki of My Aligned Purpose about money mindset and systems. If both of those make you groan, you definitely need this conversation.

Many of us equate money with freedom … but sometimes growing money can feel restrictive. We talk about how to make restrictions around money feel better. We also explore a more expansive approach that recognizes the value behind spending for growth. Choosing the approach that works with your own nature is essential.

Systems are another thing that can feel restrictive. I fought against planning and systems for a long time before realizing the freedom they can bring. Whether it’s systems around your money or attracting new clients or any other part of your life, systems can bring more ease — and they don’t have to be a big deal to create.

We talk about:

Money mindset and changing your money story (making money won’t make you a horrible person)
The easy way to set up a system — start with what you already do
Creating an amazing customer experience to make it easier to make money
Understanding whether you are wired to start or finish things — and how to partner with somebody to make things happen
Setting yourself up for success by getting clear and realistic about how long things actually take
Delegating — and really letting go of somethings — so that you can focus

BIO

Kaila Pilecki is a Certified Executive Coach and co-founder of My Aligned Purpose, a coaching and learning company for ambitious women entrepreneurs.

She has over a decade of experience, working in leadership and fundraising roles with non-profit organizations, where she raised millions of dollars to facilitate social change. An entrepreneur through and through, Kaila has established and operated multiple businesses including her coaching practice, managing real estate, painting houses and creating artisanal, cultured butter.

Kaila specializes in creating effective, profit driven business systems that take the guesswork out of growing and scaling your business.

LINKS

Doable Changes from this episode:

ASK MONEY QUESTIONS. One place to start with changing your mindset around money is to ask yourself: Where am I currently spending money? Where do I want to be spending money? What could I do to shift where I spend my money for better alignment?
DOCUMENT A SYSTEM. We think of setting up systems as a big project. Start with what you already do. Document each step. Pay attention to how long each step takes. Schedule things. What parts of the system do you hate doing? Delegate or (if possible) delete. What parts don’t run smoothly? You can tweak your system once you have it set up.
THINK LIKE A CLIENT. How can you make it easier for people to work with you? Take some time to visit websites of other people in your field. What is super clear and smooth? What feels hard to navigate? Do you know what to do when you land on the page? Can you find what you need? Take the best and bring it to your own site or process. Check your site or process for things that aren’t working.

Why planning really matters for an introvert

Thu, 07 Jul 2022 22:29:00 -0400

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

Relaunch Your Life as Many Times as Needed with Dr. Michelle Gordon

Wed, 06 Jul 2022 01:13:00 -0400

The key to growth is really challenging everything that we believe.

–Dr. Michelle Gordon

Did Covid give you a wake up call? It’s never too late to change course as my guest proves. I’m talking with Dr. Michelle Gordon, surgeon turned coach who now helps entrepreneurs get past being stuck or burnt out to relaunch their lives. Whether it’s the pandemic, the end of a relationship, a death or health crisis … these turning points give us a place to relaunch.

Sometimes the universe has to hit you over the head for change to happen. We have deep-seated, even subconscious, ideas about money and what we are supposed to do. We’ve internalized others’ expectations, and we get so stuck doing what we are doing, sometimes we don’t even realize we could change — but we can.

It starts with challenging everything we believe. It takes letting go of the stories we tell ourselves. And we need to ask questions like, “What would it look like if …?” Dr. Michelle did all of these things and helps others make this transformation too.

We talk about:

Thinking about what we want without doing the things we want — and how to change that
Why we need to think big to make things happen
Getting stuck on pre-conditioned beliefs about money
Replacing negative self-talk with positive talk
Success stories of people who made big changes in their lives
How changing your place can help you change your thoughts and patterns

BIO

Dr. Michelle Gordon is a board certified general surgeon, author, and coach. She pivoted from medicine to coaching and helps exhausted high-achieving entrepreneurs relaunch their lives through transformational travel and coaching.

LINKS

Doable Changes from this episode:

TRY POSITIVE SELF-TALK. Dr. Michelle talks about changing negative self-talk about her body and her self. Whenever you hear yourself saying something you hate about yourself, change it to “I love …” See what flows from motivating yourself with love.
QUESTION ONE BELIEF. What’s something you believe about yourself: I can’t make this much money any other way. I could never run a business. I’m not good with money … Question that. Challenge it. What if the opposite were true?
GO SOMEPLACE NEW. Take yourself out of your house, your city, your usual routines. Go someplace new. It doesn’t have to be far or exotic (though it could be). Getting away from your usual place can help you step out of stale beliefs and thought patterns.

Planning to Lose Weight from Love

Fri, 01 Jul 2022 06:06:00 -0400

I am about to embark on a journey of deep care for my body that I know will result in losing, or better said, “releasing” some weight that landed on my body after an intense year in my life and also hormonally. I am noticing that I am not so attached to the weight (this time), and more to what it represents, and how to be the healthiest version of myself right now, in the most loving way possible. If you are interested in what I am thinking about as I make a plan for the next 8 weeks, this is the episode for you!

If you are interested in any of the resources shared, please find them in the link in the bio of our Instagram feed @plansimple.co.

This is part of a new solo series that will air each Saturday. To get notified, please make sure you are subscribed to the Plan Simple Podcast.

Become a Global Phenomenon without a Large Following with Ina Coveney

Wed, 29 Jun 2022 00:01:00 -0400

It's not about growing the audience. It's about getting to know the audience that you already have and see what you can offer them.

–Ina Coveney

You don’t have to build your audience for your business to thrive. If you’ve been struggling to grow your audience or growing it but not seeing the results you want, you’ll want to listen to my conversation with Ina Coveney, a business coach who helps entrepreneurs with a small audience get clients.

After years in corporate, she quit her job to start her own business. We talk how she actually left, about the flop of her first course, her start in helping people leave corporate jobs, and her pivot to helping entrepreneurs who are already committed build their businesses without building huge audiences. As part of all that, we dig into ideas about what you should or “have to” do and listening to your own intuition.

Ina says that online business isn’t that different from in-person business — we just don’t know how to start conversations online. If you’ve ever been cold pitched in a DM, you know about people starting conversations that don’t feel good. What if you could learn to start conversations that DO feel good online? What if you could turn that into a successful business?

We talk about:

Translating an in-person business to the online world
Knowing your ideal client (and that it’s not everybody who follows you)
How to connect by continuing a conversation instead of starting it
Having a conversation and getting to know people without making a pitch
Making social media super easy with repurposing and simple post types and how to be consistent, even when your energy isn’t
Continuing to move in the direction your intuition tells you to go, even if the destination keeps changing

BIO

Ina Coveney is a business coach and host of The Global Phenomenon Podcast. She helps up-and-coming online coaches monetize their tiny audience through organic lead generation strategies before they invest time and money in audience growth. Ina reached 6-figures in her business before ever cracking 1,000 followers on any of her platforms, and her mission to help coaches do the same.

LINKS

Doable Changes from this episode:

IDENTIFY YOUR IDEAL CLIENTS. This isn’t about creating an avatar. It’s looking at people who are following you (or maybe even people you are following) and seeing who feels like they might fit. Don’t overthink it. Just go with your gut. Then start a conversation. See where it goes. Some people may love what you do but not be a great client. That’s OK.
CONTINUE A CONVERSATION. Instead of starting a conversation, you can continue one somebody else started on social media. Comment on or message somebody about something they posted. Don’t think of it as getting a client, just as having a conversation.
CREATE SIMPLE SOCIAL POSTS. Pull a tip or quote from something you’ve already written. Pick an image and write a great caption. Find a post you shared a while ago and use it again. Create 5–10 and then schedule them.

Lean Into Your Own Energy to Find Work Life Balance with Gianna Diggs

Wed, 22 Jun 2022 00:37:00 -0400

Just because we have to take care of our children doesn't mean that we can't prioritize ourselves.

–Gianna Diggs

How do you prioritize yourself when you have kids and a business? You know you need to, but how does it actually happen? I’m talking with Gianna Diggs, a mindset and intuitive business coach for mom entrepreneurs about fitting self-care into your life, techniques for getting past your fears, and how understanding yourself better allows you to work with your own personal strengths and energies.

You'll never get over a fear at every level, even when you’re doing great. There’s always the next level to unlock. Understanding that and having tools like affirmations and meditation to get past mindset blocks can help move through the things holding you back.

Understanding yourself and how you work is important. You need to be in alignment with the decisions you make for your business, no matter what a coach or other advisor tells you. You need to be the authority of your business.

We talk about:

Using business astrology to help you work around difficulties
How Human Design affects energy and how to find your Human Design type
Using Emotional Freedom Technique (EFT) to work through fear or worthiness or other blocks
What the RVI method (recognizing, validating, and implementing) is and how to use it
Prioritizing yourself and making time to use the tools
How you can prioritize yourself even while you prioritize your kids

BIO

Gianna Diggs is a #girlmom, Human Design enthusiast (6/2 Emotional Projector! ) Cancer sun, Leo moon and rising, lover of skittles, airheads, romance novels, 90’s Hip-Hop And R&B, and laughing until her belly aches!

She uses intuitive and energetic modalities such as Neuro-Linguistic Programming (NLP), Emotional Freedom Technique (EFT), Time Techniques, Human Design, Gene Keys, and Business Astrology to help you release your limiting beliefs and blocks, stand in what makes you unique, and then use your uniqueness to gain clarity around how you can create more freedom to do the things you love.

LINKS

7-Days to Self-Care Free Challenge:

https://view.flodesk.com/pages/62ace0d4849e4b4fbbbea39f

Waiting List for Self-Care Planner:

https://view.flodesk.com/pages/62acede7849e4b4fbbbea3b1

https://www.giannadiggs.com/

Figure out your human design:

Doable Changes from this episode:

LEARN ABOUT YOUR HUMAN DESIGN TYPE. Start by finding out what you type is. Then read online or get a reading to help you understand your type and what that means for you in your life and business.
TRY TAPPING. Emotional Freedom Technique (EFT) or tapping is one of the techniques for getting past mindset blocks. We have a whole podcast on tapping. Give it a try.
PICK ONE THING THAT MAKES YOU FEEL GOOD. Gianna talked about getting her nails done. What’s your thing that makes you feel good? Notice if you find yourself resisting doing it. Work on the mindset around that. Then schedule time for your thing (and follow through!)

Speak Up with Alexia Vernon

Wed, 15 Jun 2022 00:50:00 -0400

It is that ability to say the things you want to say out loud that allows you to show up and ultimately make an impact. –Alexia Vernon

Do you speak up for yourself? For issues that matter to you? I’m talking with Alexia Vernon, a speaking coach, and we’ve talked before, but this conversation is a little different. We’re talking about being able to walk into any conversation and unapologetically speak up for yourself and any ideas or issues that matter to you.

One thing I’ve noticed is that sometimes this ability seems selective. We can advocate for our kids, but struggle to advocate for ourselves at work. Or you can speak up for your business, but feel like you’ve lost your voice in your marriage. We talk about the why behind this and how to find your voice in any situation.

We talk about layers to address: stories about speaking up and how they feel in your body, messaging and practicing what you’re going to say, presence or using our bodies, and calling people to action.

We talk about:

The difference between ruminating and practicing what you will say
The missing piece when you have a conversation but nothing changes
Asking yourself where you are feeling constriction when you want to speak up and using breathing or visualization to bring a sense of safety and release to help open those spaces
Using pleasure points instead of pain points to move people to action (in business and personal situations)
Setting boundaries clearly and having a shared vocabulary when working with a team or clients
Not waiting until the top emotion is anger or resentment to have a conversation

BIO

Alexia Vernon is a sought-after advisor to executives, senior leadership teams, entrepreneurs, coaches, and consultants who want to speak with an unshakeable presence, sell their ideas, navigate daring conversations, develop high performing teams, advance their thought leadership, and make a lasting positive social impact. Alexia has supported thousands of leaders and speakers through her Step into Your Moxie® corporate offerings, online training, live events, mastermind, and certification programs.

LINKS

Doable Changes from this episode:

NOTICE CONSTRICTION. When you feel yourself struggle to speak up, try to notice where in your body you feel it. Is it in your knees, your thighs, your belly, your throat? Start by noticing. Then see if you can release using breathing or meditation.
PRACTICE WHAT YOU WANT TO SAY. When we are passionate about something, we think we’ll be able to just riff off the top of our heads and say the important things that move people to action. But without practice, we often miss the mark. You don’t have to write out and memorize a speech, but think through what you want to say. Practice saying it.
CENTER THE OTHER PERSON. Think about what you want from the conversation: what change do you want, what do you want the other person to do? What do they need? What is their motivator? Can you lead with that?

All About Hormones with Dr. Anna Cabeca

Wed, 08 Jun 2022 00:21:00 -0400

Dr. Anna tells us exactly what's happening in our bodies after kids, and different ways we can respond and feel our best. Take good notes!

This episode is taken from Camp, a program we led in Summer of 2021 — the purpose was to pause and learn some new ideas and tools as women who are 40+. Day 1 was all about the body. We ate good food, moved in gentle ways, and learned about our hormones (and other under discussed topics).

I am so excited for you to listen to this conversation with Dr. Anna Cabeca!!! What she shares will help you feel in balance in your body, but can also help make sense of relationships!

Let’s all focus on one doable change this week.

Plan for YOUR body. What would happen if you planned your week in service to your body? Would you sleep differently? Eat differently? Drink differently? What if you ditched what you are supposed to do? What if you treated your body like your best friend? What does she need right now in this phase?

About Dr. Anna

Best-selling author, Anna Cabeca, DO, OBGYN, FACOG, is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show, where she welcomes experts and guests to the show to share their insights on how women can truly thrive in body, mind and spirit. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences.

Her first two highly acclaimed books, The Hormone Fix and Keto-Green 16 are best-sellers. In addition, Dr. Anna is the creator of several popular virtual transformation programs – The Keto-Green Way to Breeze through Menopause, Sexual CPR, and Magic Menopause. She offers Keto-Green nutrition plans to online subscribers, is the founder of her Girlfriend Doctor Club, and the host of the vast Keto-Green community on Facebook.

A passionate health advocate for both women and men. Dr. Anna has appeared on numerous television shows and has been interviewed by ABC, CBS, and NBC. Sought after by various other media, Dr. Anna has been featured as a women’s health, nutrition, weight loss, and hormone expert in Shape Magazine, Woman’s World, First Magazine, InStyle, Huff Post,

Mindbodygreen, and others. Forbes Magazine reported on her success in creating and building a successful business around her flagship product Julva - an all-natural, over-the-counter cream that she developed to treat vaginal dryness and discomfort. Dr. Anna is also the creator of

other top-selling health products such as Mighty Maca Plus. Dr. Anna lives in Dallas, Texas with her daughters, horses, and dogs.

What’s your purpose? with Natalie Matushenko

Wed, 01 Jun 2022 23:43:00 -0400

Living from passion and purpose isn't so much a destination as an attitude towards life.

–Natalie Matushenko

What’s your purpose? Are you living it or are you living somebody else’s dream? Lately women in FLOW365 have been grappling with purpose, so it seemed like a good time to talk with Natalie Matushenko, a friend and a coach who is obsessed with purpose.

Natalie was living a life that looked like she had it all: flying around the world working on multi-million dollar projects for the World Bank. The money was good. She had six weeks of vacation … and she hated what she did. So she decided to travel through Southeast Asia for a year. During that time, she realized that she didn’t have to spend her life doing something she didn’t want to do.

She found herself surrounded by other people who weren’t loving what they were doing, who wanted a way out. Natalie is a dreamer and big thinker trained to think systematically, and she came up with a seven-step process to figure out what your passion and purpose is. She’s been teaching it for years.

We talk about:

How hard it is to get out of the boxes we were raised in (but it’s possible!)
What parenting takes out of you and how you can choose your own path
Using quiet, meditation, and journaling to figure out who you are then taking action on the things that speak to you (I need to make space for art)
Purpose being something you are willing to suffer or struggle for
Getting past the idea of selfish and remembering that we when we follow our intuition and dreams we give our kids permission to be themselves and teach them they deserve to follow their inner voice
Focusing on creating the life that fulfills you and makes you happy — not trying to change others.

BIO

Natalie Matushenko helps soulful, ambitious and multi-passionate women uncover their purpose and start passion-driven businesses. She’s been on her own journey to explore the changes in life after 40. Natalie has created her dream life and believes that anybody can do it! She left a high-flying career in international development to pursue her own version of success. She has lived in the US, Colombia, Ukraine, Spain and Italy and has traveled extensively to over 50 countries. She speaks English, Spanish and Russian fluently and can get by in French. Natalie is passionate about learning from different cultures, creating community, being in nature and creative expression. She volunteers with several organizations that focus on the empowerment of women. Natalie currently splits her time between Colombia, South America and the United States and spends a couple months a year traveling the world with her husband and three daughters.

LINKS

Doable Changes from this episode:

ASK WHAT AM I MEANT TO KNOW? Ask the question: What am I meant to know? Spend a few minutes meditating, focusing on breath, or simply sitting quietly with that question. Then journal, briefly your response. This starts the process of bringing you within, of connecting to yourself and your yearnings and your desires
TAKE ONE STEP. Getting a better sense of what you want is great, but the real magic comes when you act. That’s what doable changes are all about. You don’t have to pick up your life and move to another country. You don’t have to quit your job. If that’s your next step, go for it, but you can also take a small, next step: Sign up for an art class; Email somebody you want to connect with; Schedule time to work on your book; Take a walk or plan tomorrow’s healthy breakfast … Pick one step to do. Do it. Then the next one.
REMEMBER WHAT USED TO LIGHT YOU UP. Not sure what makes you happy? Meditation and journaling might reveal something. Taking a step or two toward something you think might make you happy might help. Another option is to think back to childhood. What used to light you up? What if you try doing that? Don’t think about monetizing it or how it fits into big goals. Just try it and see how it feels. Is it something you want in your life? Does it show you something else you might want?

Making Space for the Sacred with Julie Hannon

Wed, 25 May 2022 22:20:00 -0400

“Carving out time once a month for monthly OM, is like opening up a space for spirit to show up and partner with us.” –Julie Hannon

Potential and possibilities — what’s getting in your way? In FLOW365, we have a monthly Om session, a sacred circle led by shamanic healer, teacher, and OM guide, Julie Hannon. I’m talking with Julie today about making space to access how we want to be and what's in the way of that and how to clear out those obstacles to access all of our potential and our possibilities.

The circle we create is powerful. Julie notes that circles are the oldest form of coming together. We’ve come together around fire in circles and women in circles of seasons and care, and birthing circles. There's no hierarchy, just connection to each other and the sacred.

So what does Om or circle have to do with planning and goals? Meditation, connecting with spirit, coming together … These things help us bend time. It’s one of those things that’s easier to experience than to believe by hearing, but again and again, we see people find more time and spaciousness even as they meditate or come into sacred circle more.

We talk about:

The power of meditation and overcoming resistance to it
Mind, body, spirit connection, and how opening sacred space opens up different parts of our brains that get shut down when we are stressed
The opportunities and resources that show up for us when we get out of feeling stuck in danger and overwhelm
Getting out of the rut of habits and worn neural pathways and creating new pathways
How having a guide helps in meditation and exploration
Making space for the sacred to partner with us

BIO

LINKS

Doable Changes from this episode:

TRY GUIDED MEDITATION. Whether you meditate regularly or have tried it and it hasn’t worked, consider guided meditation. Go in open and see what happens.
CREATE SPACE FOR SPIRIT. You can be guided with something like monthly OM in FLOW365. You can light a candle and set an intention. You can sit quietly for 5 minutes and concentrate on your breath. I have been dialoguing with spirit in a journaling process I learned in Julia Cameron’s latest book Seeking Wisdom.
ASK WHERE YOU WANT TO GO. This works best once you have gotten your brain out of the danger zone and into possibilities. Ask yourself where you want to go. Follow your own lead, get curious. Get out of your own rut and see what opens up.

Looking for New Work as a Mom with Becca Carnahan

Tue, 17 May 2022 22:04:00 -0400

Don't shame yourself from wanting to do the work that you love.

–Becca Carnahan

Flexibility and fulfillment? Yes, please — but what does that really mean? I’m really excited to talk with Becca Carnahan, a career coach who specializes in helping moms find fulfilling jobs that they love without giving up the flexibility that they need.

We start with some of the questions that help people define fulfillment for themselves: What skills do you want to use on a regular basis? Who do you want to surround yourself with? What impact do you want to make? What factors play into fulfillment from a job perspective and from a life perspective? We ask questions to define flexibility.

The question of flexibility and fulfillment may come up while you are in a job, but how do you address that when you are re-entering the workforce after time without paying work? We get into 4 steps for approaching the search and finding something that really works for you financially and with fulfillment and flexibility in mind.

We talk about:

What it means to job craft and how that can lead to more fulfillment and flexibility
Results-focused jobs vs. facetime-focused jobs and the effect of company values
Starting from what you want to do, not what you think you are qualified to do
Getting clear and comfortable with what you have to offer before you try to sell somebody else on it
Defining what you want work and parenting and other parts to life to look like
Anticipating life shifts that will change your wants around work

BIO

Becca Carnahan is a career coach, author, and mom of two. She specializes in helping Millennial and GenX women make big changes and find more joy and fulfillment in their careers. She leads with enthusiasm to make the process fun, brings the expertise gained over a 14 year career in career and professional development at Harvard Business School, and adds empathy so you feel truly seen and heard. Career and life don’t live in separate boxes. Becca gets that and helps clients think about life and career holistically and work with her to find or create your dream job.

LINKS

https://beccacarnahan.com/

Doable Changes from this episode:

DEFINE FULFILLMENT. What skills do you want to use on a regular basis? Who do you want to surround yourself with? What impact do you want to make? What factors play into fulfillment from a job perspective and from a life perspective? Try journaling about these questions to get a clearer sense of what fulfillment really looks like to you.
ASK FOR THE FLEXIBILITY YOU NEED. First define what flexible means. Do you want to get your kid off the bus every day? Do you want Fridays off this summer? Do you want to work from home on certain days? Do you want days with no meetings? Get really clear on what you want. And then ask for it.
LOOK AHEAD. Becca knew that she wanted something different when her son started kindergarten, and she anticipates other changes as her kids get a little older. What life changes are looming? How might these affect your work? Can you plan for that now? Start by looking 1–5 years ahead. Write down changes you see. Maybe talk to people with kids that age. What will be happening? How do you want things to work? What might flexibility look like in that situation? What steps could you take today to move in that direction?

Get Your Life Back with Fabienne Fredrickson

Tue, 10 May 2022 21:52:00 -0400

“I’m here to normalize the fact that women can have a really successful business, make very good money, make an impact, AND have a very high quality of life — unapologetically.” – Fabienne Fredrickson

What if you could have it all? What if you had a life filled with all the “things” you love? Fabienne Fredrickson is truly happy with her life, her work, herself. She’s created multiple seven figure businesses, written multiple books, takes 14–16 weeks of unplugged vacation each year, doesn’t work evenings or weekends, has a happy marriage, and lovingly mothers three kids. You’re probably saying that’s nice, but “I can’t.” Sometimes we need to start with the possibilities.

We need to nourish ourselves with pleasure, fulfillment, getting our curiosities and needs met. We need to feel worthy enough to live the life we want and worthy enough to say no, without feeling bad and worthy enough to put our own needs before the needs of everybody else as a form of self care, not selfishness.

We usually know what gives us pleasure. Why do we stop ourselves from having that? We talk about guilt and being taught to put everyone else first. But when we take care of ourselves first, when we deem ourselves worthy of having what we want, we are more loving and less resentful and bitter. And we can all learn to do this.

We talk about:

How to feel your own worthiness and how when parts of your life that don’t work showing where you aren’t paying attention or taking personal responsibility
Living from the inside, not from outside responses
Knowing what you like—and what you don’t like (yes, this can be shuttling your kids to sports)
The courage to be criticized
How making money, and lot of it, gives women a voice and a choice
Setting up our day to leverage both our feminine and masculine energy

BIO

Fabienne Fredrickson is a beloved mentor to thousands of women in business. As founder of The Leveraged Business program, Fabienne has reverse-engineered how she scaled her business to several million annually, while remaining powerfully feminine.

Her book, The Leveraged Business: How You Can Go From Overwhelmed at 6-Figures to 7-Figures (and Get Your Life Back) is the definitive roadmap showing women how to increase their income and impact with heart. Find her at Boldheart.com.

LINKS

Doable Changes from this episode:

CLAIM ONE THING YOU WANT. What is one thing you want to do today? Do that one thing … even if it isn’t what others want. It could be planning a meal based only on what you feel like eating, staying home from your kids soccer game, choosing the playlist for the car, reading instead of watching a movie with your family. Claim what you want.
MAKE A LIST OF THINGS YOU DON’T LIKE. If you don’t know what you want and like, you surely know what you don’t like. Make a list. Include things you don’t like, even if you think you are supposed to like them. Fabienne talks about not liking driving her kids to all their sporting events—so she didn’t. You don’t have to figure out solutions yet, just make a list and get really clear on the things in your life that you don’t actually like.
PLAN YOUR DAY. Is your day all push? What if you planned your day with a rhythm like Fabienne's: start with your feminine energy, shift to some masculine push tasks, shift back to feminine for lunch. Flow back and forth, making room for both each day. Write down what that looks like. Try it.

Money is a Great Teacher with Marcy Predmore

Tue, 03 May 2022 21:52:00 -0400

“Get uncomfortable because that creates growth.”

–Marcy Predmore

Let’s talk about women making money. It’s a topic we tend to shy away from, but every time I do work on making money or my mindset around money or my past limiting beliefs on money, amazing things happen. Money is a great teacher, and I’m excited to talk with Marcy Predmore about the synergy of money, health, wellness, and your mind.

We tend to have a lot of emotions around money, but money itself is just a tool. We grew up with other people’s habits and traditions and emotions around money, but we don’t have to stick with them. For any of you who come from a “money is the root of all evil'' tradition or equating money with greed, consider this: The more you're able to help other people get what they need and want, the more blessings of abundance flow to everybody involved.

And then there’s motherhood and our own well being. How do we fit these together with money making? What mindset blocks are getting in your way? Can you create a thriving business if you are disconnected from yourself? We get into all these juicy questions.

We talk about:

Leaning on mentors
Getting uncomfortable as part of growth
Using nurturing practices, including affirmations throughout the day as part of personal growth
The energetic tool of writing what you want on white paper with blue ink with your right and left hands
Releasing your fears, anxieties, and other feelings about money so that it can flow
Sharing a different money legacy with our kids

ABOUT MARCY

Marcy Predmore-McPhee is an entrepreneur from Estes Park, Colorado. As a single mother, Marcy began her journey to financial independence in the life insurance industry to provide for her and her son. Twenty years and a lot of hard work later, she is consistently recognized as a leader in the industry. In 2015, Marcy and her husband, Tim, saw a way to help others on their financial journey and started Private Banking Concepts with the goal of educating people on how to secure wealth while building a lasting legacy. Marcy and Tim have always focused on an education-first mindset to teach individuals the core knowledge and tactical how-to of implementing concepts used by banks and the wealthy elite to make their money work for them.

Links:

Doable Changes from this episode:

FIND A MENTOR. Mentors share knowledge and experience. They can help us see outside our own perspective, teach us tools, show us paths. What area in your life do you need help with right now? Look for a mentor. Think about people you already know. Start exploring that topic or area and see who comes into your life. Ask other people for connections.
GET AWARE OF YOUR MONEY THOUGHTS. Money is just a tool, but we tend to have a lot of emotions, habits, and traditions around it. Start to notice these. They might show up like, “There are more important things than money” or “You’re greedy to want more” or “I just want enough to take care of my kids.” They might be a sense of scarcity or striving or feeling like you don’t know what you’re doing. What’s one different idea you want to embrace? Write it down.
WRITE WHAT YOU WANT. I always say there is magic in writing things down. Marcy shares this tool for working energetically with what you want: Write what you want on white paper with blue ink. Write if with your right hand and then with your left hand. It’s challenging for most of us to do that, but writing it with both hands changes the energy.

Lay the Groundwork for Summer with Jenny Warner

Wed, 27 Apr 2022 05:05:00 -0400

“Values are like an anchor, like a calm security blanket for everybody.” –Jenny Warner

Are you ready for summer? Did you think about values and boundaries when planning your summer? I’m talking with Jenny Warner, a parent coach who delights in helping parents learn how to make parenting fun and how to let their kids figure out who they are. She’s a mompreneur with a twelve-year-old, a busy husband, two dogs, an active healthy lifestyle and a fabulous spiritual practice. In other words, she’s got a lot of balls in the air like the rest of us, and she shows up to calls for FLOW365 with a smile.

There are some big concepts that serve us well and adapt with us as our kids grow: expectations, values, boundaries. But we need to get really clear on what our values are, personally and as a family. We need to let go of expectations we bring in from childhood posing as values. Jenny helps parents unpack their baggage and move forward with more ease.

Think about what you really need to know as a parent. Think about what your gut tells you (or what it might if you knew how to listen to it). That’s the kind of parenting work Jenny does. We come back to the village concept of sharing ideas and information. All of our kids are different, and we all have different perspectives, but we all have something to share and learn.

We talk about:

How to lean into the expansive energy of summer
Why screen time can be trigger and how to reframe it
Planning from a place of values and how values can energize us and curb pushback
Using family dinner or teachable moments to share family values
How kids want boundaries (even if they fight them) and how to create and maintain boundaries
Connecting values and boundaries and creating a plan for the summer

BIO

Jenny Warner is the Chief Empowerment Officer of Shine Brite who sees the potential in people. She loves seeing the look of wonder in a kid’s eyes. She loves their imaginations, their questions and their optimistic spirits. She has developed some amazing programs to take parents and their children on a journey of discovery. The information that parents and children discover from this journey together illuminates their worlds, and allows them to see things differently.

LINKS

Join the Challenge:

Jenny’s Site: https://ishinebrite.com/

Doable Changes from this episode:

IDENTIFY YOUR OWN VALUES. Values are a great starting point. To identify yours, start with a list of values. Cross off any that don’t resonate. Highlight any that do. Read through the list again. Keep narrowing it down until you have about 5–10. Journal on what this means to you and how it shows up in your life.
KNOW YOUR FAMILY VALUES. Choose 7–10 words that define your family or family values. Do this together, maybe at dinner time. Connectivity and taking care of the planet our two of ours. (I talk more about values here). Talk about how this value shows up in your life. What do you do or not do because of this value?
SET A BOUNDARY FOR SUMMER. Boundaries should be consistent and clear. Maybe certain boundaries change in the summer. Maybe there is a later bedtime or more freedom to choose activities. Think about boundaries you have (or wish you had). Get clear on what that looks like for summer. If it is different, talk about why (You’re older now and can have more responsibility or Our overall schedule is different in the summer, so we are making some changes around bedtime that we will revisit when school starts again.) Communicate the boundary clearly and maintain it. Kids need and want boundaries.

Manage Your Energy vs. Your Time with Jackie Woodside

Thu, 21 Apr 2022 23:18:00 -0400

“You can't manage time. Time is a fixed commodity…. Time is not the variable. The variable is how you manage yourself in time.” –Jackie Woodside

What would happen if you managed your energy instead of your time? I’m talking with Jackie Woodside, who went from hot mess to happy and blessed, and learned to manage her energy instead of time. If you are chronically busy, chronically pressured, always overcommitting, and always feeling like you have too much to do, this is for you!

Jackie was diagnosed as an adult with ADHD and dove into the mind-body connection to learn to retrain her brain. During a silent retreat, her energy management system emerged. She originally called it Calming the Chaos and recently updated it to The Four Keys to Productivity and Peace of Mind.

Like a lot of listeners, Jackie was high functioning. She had an impressive career, was involved in sports leagues, and was taking classes. In other words, she was doing a lot and it looked like she was on fire, but she knew she wasn’t reaching her potential or making the most of her capabilities. She was doing everything last minute and putting off things that were important to her, like writing a book, for short-term tasks. We look at how things changed.

We talk about:

Your BEATs (your beliefs, emotions, attitudes, and thoughts) and how you can manage them and why you need to focus on beliefs and attitudes before your to dos
Specific practices that Jackie uses for self-development and adjusting BEATs, including self-coaching dialogue and shifting perspectives
Having the neurological and psychological capacity to change our inner world and the difference between your mind and brain
Dealing with procrastination
Going from values to vision
Planning your time and make to dos things you can do

BIO

Jackie Woodside, CPC, LICSW is a best-selling author, TEDx speaker, radio and television personality and seminar leader who is passionate about expanding the edge of human potential. Jackie provides custom training programs, workshops and keynote speeches for businesses, government and non-profit organizations, spiritual centers and national organizations around the country.

LINKS

Jackiewoodside.com
On Facebook: Jackie Woodside Speaker
Also on Facebook: The Vibe Tribe with Jackie Woodside
Redesign with Jackie Woodside

Doable Changes from this episode:

MAKE TO DOS DOABLE. Take a look at your To Do list. Find an item on there that is too big or vague. Something like Write book or Declutter the house. Break this down to one tiny task. Write chapter 1 or Research Topic X for 30 minutes, or Clean out the junk drawer OR Make a bag of shoes to donate. Then schedule the time to do that task.
KNOW YOUR VALUES. Jackie talks about turning values into vision and how she color codes her calendar to reflect her values. The first step to this is knowing your values. Start with a list of values. Cross off any that don’t resonate. Highlight any that do. Read through the list again. Keep narrowing it down until you have about 5–10. Pick one to focus on. How will you incorporate it into your life today?
GET INTO NATURE. Being in nature calms the brain. Get outside into some green space. If you can’t do that, nature pictures can help. But spend some time in nature to help calm your brain. Do this before you do any kind of planning or visioning. Do it daily for an overall calmer system.

From the Inside Out with Sil Reynolds

Wed, 20 Apr 2022 00:54:00 -0400

“If I don't feel invisible to myself, then I don't care what the culture thinks about me.”

– Sil Reynolds

Loving your life has more to do with your inner life than your outer circumstances. But most of us try to change the outside. In this episode, I’m talking with Sil Reynolds, my mentor and an “elder” in my circle, about transforming from the inside out.

Do you ever hear work-life balance and feel like it’s one more thing you are supposed to “do” or make happen? Sil and I discuss the feeling of inner balance and the balance of energies between masculine and feminine or doing and being — and how we need both for balance.

The overemphasis of masculine qualities, like logic over feeling, have been detrimental to all of us. Bringing the two together, like we do in FLOW where we start with feelings and a creative process and then move into logic and time, is essential for balance.

We talk about:

A new way of thinking about the patriarchy and its effects on all of us
What we learned from the COVID slowdown
Resisting the masculine and learning to find the sweet spot where masculine and feminine energy work together in planning
The value of multi-generational conversations and the power of learning from someone who has done the work before you
Celebrating yourself and not looking for external validation
Living into your future self

ABOUT SIL

Sil Reynolds is a mother, author, teacher, and a coach for women. She is proud to call herself an elder. Sil brings 40-years of experience working with women to her coaching and teaching: experience as a nurse practitioner, psychotherapist, and workshop leader.

LINKS

Sil’s Site: silreynolds.com
Mothering + Daughtering: Motheringanddaughtering.com
The Book
On the PlanSimple Podcast: Mothering with Sil Reynolds

Doable Changes from this episode:

DECIDE HOW YOU WANT TO FEEL. How you want to feel is the starting point to balance and transformation. You do need to put things into time, but too many people do that without thinking about how they want to feel first. Let your feelings lead.
PLAN TIME FOR SPACE. That may sound counterintuitive, but we need to slow down. We need space in our lives, and it doesn’t just happen. Look at your calendar for next week. Block off time for space, to be instead of do. To see what happens when you slow down. Once you block off the space, put a firm boundary around it.
MAKE AN AGREEMENT WITH YOUR FUTURE SELF. Who will you be in 5 years? 10 years? 20 years? How will you feel? What will your home be like? What will your ideal day be like? What is one thing you can do to bring that into action in the next 90 days? Get more journaling prompts and ideas here: Planning with Purpose.

Turn it Over and Take a Step with Desha Peacock

Wed, 13 Apr 2022 02:13:00 -0400

“I really let my heart lead.”

–Desha Peacock

Have big goals that seem to go against the grain of the world around you? Listen up, because I’m talking with author, lifestyle design coach, and retreat leader Desha Peacock, who consistently builds a life that suits her dreams and creativity — even though it goes against the mainstream. We dive right into how she thinks about the life she’s creating.

It starts with her values, the top two being family and travel/adventure. Eight years ago, she quit her job, started a business, and pulled her daughter out of school and brought her to Mexico for a month. She talks about how she made that happen from the hard conversations with her husband to trading spaces — and about the synchronicity that happened from that trip and where it led her.

We also get into the challenges we face as women when we try to take care of ourselves or follow our dreams if that involves leaving children. But how it backfires if we only take care of others. So how does she make the magic happen?

We talk about:

Clarity of desire — what’s the ideal situation you would love to happen
Supporting practices like meditating to clear and let go, gratitude, asking for things, visualizing, plus how to turn things over to a higher power and also take practical action
The four ways of being stuck: Stuck in the Muck, Lost Your Mojo, Creative Overwhelm, Out of Alignment, plus how to get out of creative overload (hint, it’s not about choosing one thing)
Getting ideas out on paper — and finding a good time for them in your calendar
Email as a more effective business tool than Instagram and Desha’s course to help people build their list
Navigating family, a major launch, and the rest of life during cancer treatment

BIO

Desha Peacock is a published author, lifeSTYLE design coach & retreat leader. With a background in career development & intuitive sense of style, Desha helps women create their Sweet Spot: a self-defined place of success and beauty.Her first book Create the Style you Crave, was listed by the Huffington Post as one of the best books to buy your girlfriend & has sold over 10,000 copies. Her second book, Your Creative Work Space can be found in bookstores around the nation and online.

Desha holds a Master’s degree from The School for International Training, is a certified Global Career Development Facilitator & leads retreats across the globe. She’s been quoted or featured in Origins Magazine, Design Sponge, Flea Market Décor Magazine, The Jungalow, ABC.News, The Huffington Post, The Houston Chronicle, YahooNews.com, Career Rookie, US News Money, Where Women Create and many more.

LINKS

Desha’s NEW Listbuilding Course: https://www.zivatribe.com/course/list-from-scratch
Quiz: https://www.tryinteract.com/share/quiz/61fd93d2115fc80018fb720b
Desha’s website: www.sweetspotstyle.com
Desha’s Instagram: https://www.instagram.com/deshapeacock/
Desha’s Past Podcast Interview: Make Space with Desha Peacock
Meet Desha Peacock on Plan Simple

Doable Changes from this episode:

GET CLARITY OF DESIRE. Start by asking: What is the ideal situation I would love to happen? Don’t shut down ideas because you don’t know how it will happen. Just get really clear on what you truly desire.
TURN IT OVER AND TAKE A STEP. Desha uses a combination of turning things over to a higher power. Say what it is you need your universal manager to figure out. Then take a practical step. Remember, you don’t have to figure everything out to take each step.
GET IDEAS OUT ON PAPER AND CALENDARED. If creative overwhelm resonates, this is a great doable change. When you have your brilliant ideas, write them down in a vision book or a space in your journal. Then think about when this could happen and put it on your calendar.

You Are 100% Loveable with Andrea Paquette

Tue, 05 Apr 2022 22:11:00 -0400

True self-care is about how you respond to how your body is feeling in each moment.

–Andrea Paquette

“Maybe I'm not that lovable. Maybe my wants and needs belong on the back burner.” Have you ever felt that way? We’re talking with Andrea Paquette, the author of Loveable: How Women Can Heal Their Sensitive Hearts and Live and Love as Their True Selves.

Loveable is a guidebook for women to come into their full self expression and truly love themselves. Are you the fixer? The one that holds everything together, the one who makes sure everybody else is all right? Are you constantly trying to do all the things for your family and your business? What would happen if you pulled back? Andrea and I talk about how receiving is a muscle and if we develop it we can use it in different parts of our life.

We talk about dropping the conditioning about how we should be on all the time or do everything right. We can get past false beliefs like: I’m not good enough, I’m not measuring up, Nobody likes me, There’s something wrong with me. The masculine way that we have learned how to be doesn't fit with the feminine body, but we can find a different way.

We talk about:

How we’ve learned to function on a superficial level and how we can get past that
Inner work being an ongoing process and that we need to release things again and again
Finding and healing hidden wounds from childhood, including using tools like meditations and visualizations
Learning that the world can go on without you, that you can do less and it will be okay
Trusting and following your intuition and what resonates, recognizing the strengths in your feminine body and energy, and asking for help
Getting past blocks on understanding what we need and on getting it

BIO

Andrea Paquette, MSN, APRN, is board certified as a Pediatric Nurse Practitioner and a Holistic Nurse Practitioner. She specializes in natural treatments for emotional and mental health issues in women, adolescents, and children. Her private practice is located in Londonderry, NH. While treating children in her private practice, she recognized the need among mothers for new strategies to cope with chronic stress, low energy, and feeling disempowered. In 2018, Andrea completed training as a Life Coach and began coaching and teaching women to express their authentic selves, use their talents in the world, and create a life they love. Her coaching business is Woman to Woman Life Coaching. Andrea also has extensive experience teaching and speaking about personal development, spiritual growth, parenting, and child emotional health. With over thirty years of experience in the healthcare field, Andrea's mission is to support people on their journey to vibrant physical and emotional health, happiness, and fulfillment in life. Andrea lives in Manchester, NH, has two grown children she adores, is a devoted yoga student and an ocean and food lover.

LINKS

Doable Changes from this episode:

TRY A HEALING PRACTICE. Order Loveable. The book is broken into three parts: childhood stories, how things show up in adulthood, and holistic healing practices. These are practices we are meant to revisit again and again. Pick one to try.
STEP OUT OF SOMETHING. Andrea shares a story about asking her husband to pick up the kids because she was at a doctor’s appointment. I shared the story of how I had to let go of things when I had Covid. Pick one thing to step out of and turn over to somebody else. It might be kid pick up, making dinner on Friday, or getting your social scheduled.
PRACTICE TRUE SELF-CARE. Ask: What does my body need right now? Then listen to it. Does it need water? To stand in the sunshine? To move? A snack? A nap? What happens if you listen to that need?

The Life You Want with Deborah Knight

Wed, 30 Mar 2022 02:33:00 -0400

“If something pulls at your heart, if something brings you complete joy, go try it out!” – Deborah Knight

Do you know who you are at the core? My guest on this episode helps women really connect to the essence of who they are so that they can create the life that they want and know inside exists. I’m excited to share this conversation with Deborah Knight about manifesting, gratitude and so much more!

What is manifestation anyway? Manifestation is about creating a life that's more in alignment with who you are. We all have a gift to bring to the world, and it is powerful when you manifest from that place of knowing your gift. And we can love ourselves without judgment … even when we make mistakes.

And you can’t ignore the hard stuff. Deborah says, “You can’t just push through trauma. You’ve got to feel it. The only way to get to the other side so that you can create with more ease, speed and grace is to feel those things.” And you need to find the gratitude.

We dig into all that and talk about:

Going back to your childhood to find your essence and then exploring
Getting past what we’ve been taught about hard work and learning to accept ease and joy
How to feel ease in your body and listen to your intuition and journaling on the question: What is this trying to show me?
Bending time, getting into flow, tuning into the emotions of your future self, and visualizing yourself as if everything you want is already here
Raising up your inner vibration emotion to gratitude, joy, peace, love
Seeing your kids as perfect just as they are and losing your expectations

ABOUT DEBORAH

Deborah is the creator of the Magic of You Coaching Programs — to help you see yourself as the true gift and magical being that you are. She holds space for you like no other, to be seen, heard, and loved for who you truly are. When you see yourself through her eyes and allow yourself to shine you’ll find the confidence and a spiritual connection to yourself that is unbreakable. You become the Warrior of Light for your family and your community. Your light, your strength, your love, and your compassion ripples out into the world around you, and everything begins to flow to you with more ease and grace. Your World becomes the world of your dreams.

LINKS

MENTIONED LINK

Doable Changes from this episode:

JOURNAL ON CHALLENGES. If there is a past experience that keeps coming up, take some time to feel around in your body. How does it feel? Where do you notice it? Then journal on this question: What is this trying to show me?
WALK THROUGH THE DOORWAY. Use a doorway as a trigger and picture who you really want to be when your dreams have come true. Get really clear on that. Then every time you walk through the doorway, you are walking into that life.
TRY WABI SABI LOVE. Shift your perspective. When your kids are frustrating you, try thinking about them not being there. As you accept what they are doing, they feel the difference in your energy, and they start to shift.

Find Ease Part 4: It Takes a Village to Stay Accountable

Wed, 16 Mar 2022 04:00:00 -0400

"Who can you call at midnight?" - Danielle Laporte

We all have our strengths. We all are powerful but we cannot do it all alone. It takes a village. It takes the support of one another to help achieve our goals and dreams. In this last of the four-part series, discover how the external world that we live in can be stacked against our success, the importance of cultivating these relationships to overcome these obstacles, and finding the accountability in yourself and others to be the person you want to be.

Highlights:

Once you feel like you are coming into alignment, that is when you will start to notice and interact with those that can support that.
Create the most intentional version of your village. Because a village is made out of structures and people and systems and values and rules, you get to build it all.
Accountability is really about each of us individually, taking the personal responsibility to be the person that we are each called to be, and then finding the support to make that happen.
Discover the framework to build your own village
We may need different accountability within our different goals, so there might need to be a different village focus at different times.

Find Ease Part 3: Balance Work, Wellness and Family

Wed, 16 Mar 2022 03:45:00 -0400

You can have it all — work, motherhood, and wellness — and feel balanced. We were just never taught how. We have all used a planner to schedule our day, make our lists, and just be busy. But planners set us up for always doing and never being. It is time to create that balance in our lives.

Highlights:

The system behind the planner was made for men who were not balancing work with what was happening at home and with the children.
Making lists is an intuitive, feminine, creative, calming practice however they can eventually take on a life of their own — becoming the never-ending, always expanding to-do list.
Your intuition is smart too — the smartest. That kind whisper and nudge can tell you exactly how to parent, grow a biz and what to eat. But here is the thing about the wise voice within us … it does not understand time.
On the other side of dreaming and sketching out goals and to-do lists, you have to find the time. Otherwise, we set ourselves up for emotions that stop us in our tracks.

Find Ease Part 2: How to do great things in 90 days

Wed, 16 Mar 2022 03:30:00 -0400

Throw out your plan for the year. You could get great things done in 90 days — maybe even more meaningful things than what you previously set out to do in a year.

We dramatically underestimate how much we can get done in two or three years, but overestimate much we can get done in a day or a week.

Highlights:

Change can happen faster than you think.
The journey is a journey. There is always a next level and each level comes with its own obstacles. You will be on your journey each and every day.
Figure out a workable next step and kept it embarrassingly simple. Each time you take a doable step, find the next doable step.
Not change your thinking, you will have done all the same actions with very little result.
This idea of listening to your intuition, taking a small step, seeing the next step is uncovered, taking that step … happens every week in FLOW365.
Movement literally creates momentum and miracles.

Find Ease Part 1: The Most Important Planning Tool

Wed, 16 Mar 2022 03:15:00 -0400

Getting healthy and becoming who I am all started with a stack of 7 coffee cups on my desk.

My life looked good: I had aspirations, an amazing husband, three kids under 5, and my dream career. But I was tired, and I wasn’t savoring my time with my kids. Everything about home started giving me anxiety — the mess, the food, getting three kids to bed.

And one day I counted the coffee cups on my desk. Seven cups of caffeine, and I was exhausted!

That was the day I decided to feel great.

Challenge

Consider one 10 minute GOLD NUGGET that you could add to your day to create more balance.
Trust what intuitively comes in and write it somewhere.
Later today, or right now if you have a moment, schedule that thing in your calendar.

The Plan Simple Relaunch!!

Wed, 16 Mar 2022 03:00:00 -0400

Ready to REALLY, once and for all, stop the craziness that is living with a feeling of overwhelm 24-7?

The Plan Simple Podcast Is For:

● Women who want to tell a new story about the balance of work and family

● Women who don’t want to sacrifice their health in pursuit of this balance

● Women ready for less stress and more life

I am a mom of three, a wife, and a life coach who also makes time for wellness—and I am dedicated to helping overwhelmed women create lives where they have room for a meaningful career, an amazing home and family life, and are taking great care of themselves — we’re talking, mind, body spirit. We go behind the scenes into the successes and the dark moments and hard days.

My goal is that you stay inspired and full of ideas to make lots of little, doable, micro changes in your life that when added up will make a HUGE difference in your life.

Ready, Let's do this!!!

Let’s move your life from overwhelm to ease.

Hear Your Intuition with Heather Dressel

Wed, 09 Mar 2022 04:49:00 -0400

“Your intuition is always looking out for what is best for your highest good.” –Heather Dressel

What does your intuition sound like? Heather Dressel’s here to talk about hearing your intuition — and acting on it. Creating the space to hear our intuition is why I do what I do. If you have trouble following your intuition or aren’t even sure what you should be hearing or feeling, this one’s for you.

Before we get into intuition and Heather’s new podcast on that subject, we take a peek at what self-care looks like for her. Because here’s the thing: self-care looks different for all of us, just like intuition. Knowing what you need, not what you’re supposed to do for self-care, is important. And sometimes there’s an overlap of hearing what you need in the moment.

You may be wondering: How do I know that it's my intuition? Or how do I trust my intuition? It’s a learning process because our intuition shows up differently for all of us. It might be a soft voice you hear, something you see in your mind's eye, a gut feeling … You can learn how your intuition shows up by asking questions and paying attention to what you feel.

We talk about:

The difference between intuition and mean girl voices or your inner critic
Finding a balance of masculine and feminine energy
The power of asking: Is this going to move me forward? and how intuition plays with time
Using your intuition with your to do list
How healing our energy and not trying to hold all the things can help us hear our intuition
Being kind to yourself and seeing the invitation that was offered when you don’t listen to your intuition.

BIO

LINKS

Doable Changes from this episode:

LEARN HOW YOUR INTUITION COMMUNICATES. One of the things that can be tricky is figuring out what your intuition sounds or feels like, because it’s different for all of us. Start by getting still and quiet and asking a question. Pay attention to the response. Do you hear a voice telling you the answer? Do you feel a tingle in your gut? The more you know how your intuition shows up, the easier it is to tune in and notice it.
ASK: IS THIS GOING TO MOVE ME FORWARD? You can ask this question of your intuition about anything. Is writing this article now going to move me forward? Is taking a walk going to move me forward? Is another cup of coffee going to move me forward? Practice asking and listening to the answer you receive.
NOTICE WHEN YOU DON’T LISTEN TO YOUR INTUITION. Don’t beat yourself up about not listening to your intuition, but notice when it happens. Get curious. What kept you from listening? Notice the invitation your intuition offered. Notice how things might have been different if you had.

Mothering and Working in Corporate with Aimee Greczmiel

Wed, 02 Mar 2022 00:54:00 -0400

Work-life balance is really a mindset issue and a boundary issue.

–Aimee Greczmiel

Is work-life balance all in our heads? Aimee Greczmiel is a coach for corporate moms and recommends thinking about mindset management rather than time management when it comes to balance. After 18 years in corporate, she became an entrepreneur and helps working moms reach their goals and bring balance and “being” (as opposed to doing) energy to their work lives.

Before kids, Aimee felt she had complete control over her time and where she was focusing her energy and attention — then she became a mom. It wasn’t just that she had less time. She had an awakening and found there were parts of her ambition and her achievement that didn't serve her in motherhood. Motherhood was more about slowing down, savoring, being instead of doing.

So she took a deep dive into something so many of us struggle with: work-life balance. One big take away: if you don’t have any boundaries around your time, work will consume all of it. That’s true whether you are in corporate or an entrepreneur.

We talk about:

Developing a mindset of being present with your family (not thinking about work when you are not working)
Communicating your priorities to leadership at work
Thinking about mindset management rather than time management when it comes to balance
Using the TFR model to deal with feelings and release mom guilt
Focusing on the positive instead of always scanning for problems to solve
Going to the mental gym with tools like meditation and journaling that don’t take much time each day (and how it’s hard to see the benefits until you engage with the practice for while)

BIO

Aimee Greczmiel is a former Fortune 500 VP who has taken her passion for mentoring and personal growth to help working mothers experience more patience, fulfillment, and ease both in and outside of work. Aimee guides working moms to get clear on their desired outcomes, so they may leave a lasting legacy for their family. Aimee is an action-oriented mentor who has helped hundreds of individuals reach their goals, while overcoming personal and professional challenges.

LINKS

www.corporatemomcoach.com
FREE 30 Minute Clarity Call with Aimee: https://calendly.com/aimeegreczmiel/30min
FREE Self-Care Menu (Top 20 Self-Care Activities for Working Moms): https://www.corporatemomcoach.com/selfcaremenu
Instagram: @aimee.greczmiel

Doable Changes from this episode:

BE CLEAR ABOUT PRIORITIES. We talked about communicating your priorities, but before you can do that you need to be really clear about what your priorities are. If you say my family is my priority, what does that mean? How do you want to make family a priority? What does that look like to you? Put aside what you think is expected at work and think about what really matters to you. Write down what that means to you.
FIND A POSITIVE. In FLOW365, we celebrate every Friday. We’re conditioned to scan for problems, move on to the next thing we need to do, but when we take time to celebrate, we acknowledge what we have done and we build a different energy and way forward. Find one positive at the end of the day. Write it down and share it with a friend, colleague, or your community (pick somebody who will celebrate with you)!
TRY MEDITATION. Meditation has a lot of known benefits, and you don’t have to meditate for a long time to see benefits. Try a mediation app and commit to 5 minutes a day. This isn’t a quick fix, but one that builds over time.

Simplify Healthcare with Kyana Brathwaite

Tue, 22 Feb 2022 21:41:00 -0400

When you're familiar with your benefits and what your coverages are, it definitely empowers you to have the conversations that you need to have.

–Kyana Brathwaite

Be empowered with your healthcare! I’m talking with Kyana Brathwaite of KB CALS. She provides caring advocacy and liaison services to help people find their way in the often confusing and not warm and fuzzy healthcare system.

Most of us learned not to question doctors and not to trust our bodies, and it’s time to get past both of those things. We talk about finding healthcare providers you trust and can work with (and why that might not look the same in every situation). We also talk about advocating for yourself.

But beyond the actual practitioners, there’s the cost and how insurance works. Most of us don’t know what’s covered or what’s not. And when we’re in a health crisis, we may not slow down to ask the questions we need to ask. Kyana wants to change all that.

We talk about:

Logging in and playing with your insurance website or your patient portal so that you know how to navigate it
Being the expert in your own body, giving input into your healthcare, and expecting a doctor to work with you
Researching providers before you ask for a referral
Exploring ancillary benefits, like gym memberships
Why you should read your summary of benefits
Interviewing providers and knowing what you need in a provider

BIO

Kyana Brathwaite is a registered nurse, wife, mom of two wonderful kids, and CEO & Founder of KB CALS – Caring Advocacy & Liaison Services. She has worked in the medical field for over twenty years and knows that healthcare interactions can be a deeply personal experience. KB CALS partners with clients to assist in wayfinding, provider matching, benefit utilization, insurance research, and health and wellness planning by coordinating a community of support, including medical practitioners, health systems and insurance providers to best fit your needs.

LINKS

https://www.resourceinhealthcare.com

Doable Changes from this episode:

PLAY FOR 15 MINUTES. So often we need to learn about how our health benefits work when we are under duress. Taking time to learn how to navigate the system and find information before you need it can take a lot of pressure off. Learn how to log in to your health insurance site or your healthcare portal. Play in there for 15 minutes a week (put it on your calendar). Look around at what’s available.
SET UP YOUR TEAM. Know what you need from each provider. Take time to research providers you may need. You can read reviews, talk to people you know, call the office and ask questions. Look at your insurance for coverage. If you can do this before you need it, even better. Think about your providers now. Do you trust them? Work well with them? If not, start looking at new options.
SLOW DOWN. When faced with a health crisis, many of us rush into action or just say yes to whatever is suggested to us. In most cases, it’s okay to slow down. Ask questions: What are my other options? Is the procedure covered by my insurance and what will my costs be? Could we try …? What are the risks of this action / of not taking this action? Who else does this work? Make a list of questions you might need to ask next time you are faced with a health issue.

Learn to Cook with Debbie Brosnan

Tue, 15 Feb 2022 21:03:00 -0400

“Healthy, focused food and simple recipes and cooking should be fun and easy.”

–Debbie Brosnan

On this episode of the PlanSimple Podcast, I’m really excited to talk with Debbie Brosnan from the Effortless Kitchen about taking the stress out of cooking and making meal prep more enjoyable.

If you’ve been around, you know that I didn’t not know how to cook for a long time. I couldn’t find kale in the grocery store. I just had no idea what I was doing. Taking a cooking class made such a difference for me, and if you are thinking “I don’t know how to cook” or “I’m just no good in the kitchen,” a cooking class might be just what you need.

We talk about cooking classes and people who are intimidated to even try one (and why Debbie’s class aren’t intimidating for anyone) and other tips to make meal prep, including planning and shopping, easier.

We talk about:

Gaining confidence in the kitchen (and the grocery store)
Having five go-to meals in your pocket
Prepping ingredients (like cooking grains or roasting veggies) ahead instead of preparing whole meals
Getting your whole family involved in the meal process
How leftovers are your friend — for lunch, frozen for future meals …
Tips for adapting recipes and meals for different eater’s needs/preferences

BIO

Debbie loves all things food and found her way from personal chef to virtual cooking class instructor as she and her business adapted with the need for virtual events. Debbie is a passionate self taught home cook who began her journey cooking alongside her mother and grandmother as a young child. Her focus is on healthy food that tastes amazing using simple recipes so that those who take her classes will continue to make those dishes and others in their own kitchens. The Effortless Kitchen offers weekly classes, custom parties and corporate events and all are interactive and fun. By popular demand, recorded classes are now being offered for those who can’t make the live classes and want to cook on their own time. Debbie is thrilled with the shift in her business as she can reach more people and share her gift with everyone. In 2022, Debbie is adding on culinary travel as an offering for those who have the travel bug.

LINKS

www.theeffortlesskitchen.com

Free Potato Soup with Grilled cheese croutons class

https://cook.theeffortlesskitchen.com/fosignup

Love Your Clothes with Stefanie Johnson

Tue, 08 Feb 2022 23:00:00 -0400

“Your clothes can empower what you're gonna do for the day.”

–Stefanie Johnson

Let’s feel great about all the clothes in our closets!!! On this episode of the PlanSimple Podcast, I’m really excited to talk with Stefanie Johnson, the founder of SwapIt. SwapIt is a clothes swapping business that helps women and people who wear women’s clothing create a wardrobe that doesn't force you to choose between what you love, your budget or your values.

The SwapIt store is organized differently. You can’t just go and find your size, because sizing is irrelevant. While this might sound difficult and like it would take more time, when you aren’t tied to a size that, let’s face it, might not fit, you can focus on what the clothing looks and feels like—is it you? Could you see yourself wearing it? My daughter, who is tiny, walked out with a sweater in XL that she loves. In a regular store, we probably would have missed it.

Stefanie also talks about shopping your own clothes in a different way. Instead of looking at the clothes in your closet every day to decide what to wear, Stefanie suggests making a Look Book. Take pictures of yourself in your clothes. Put all the pictures together. Then when you are choosing clothes, look through your pictures. We talk more about the benefits of a LookBook and how to create it.

We also talk about:

How we feel in our clothes and the mindset of clothes that don’t fit
Our need for white space — in our calendars and our closets
Time blocking and giving all the parts of our lives the attention they deserve
How you can outfit plan, just like you meal plan
The pain of laundry and how to deal with it
How to find your style and work with the clothes you have (or want to swap)

BIO

Stefanie Johnson has always been a big thinker and problem solver. Upon completing her BA in finance from University of Massachusetts-Amherst, Johnson moved to New York City to pursue a career in the nonprofit sector. During her time at the non-profit she participated in a greening fellowship. Throughout the Fellowship, Johnson learned how to incorporate sustainable practices into a nonprofit’s decision process. But she wanted to do more. Johnson believes that being green isn’t about having less, it’s about doing things differently. So in 2015 she founded SwapIt - a new take on thrifting that includes swapping clothes and personal styling. Beyond her entrepreneurship she is a wife and mom of three young kids.

LINKS

Doable Changes from this episode:

CREATE YOUR LOOK BOOK. Start trying on your clothes. Mix and match things you don’t normally put together. If you find an outfit you love, take a picture for your Look Book. If in this process you find something you just don’t like on yourself, let it go (donate or swap it!).
TRY A CLOTHING SWAP. If you are in the Boston area, check out the shop! If not, you can organize clothing swaps with people you know. It’s a great way to add new pieces and clear stuff out of your closet you won’t wear.
IMPROVE THE LAUNDRY EXPERIENCE. We talk about a bunch of tips for making laundry a better experience: you could send it out, get a partner or kid to take over the task, try pre-sorting to simplify the process, or pair it with something you enjoy (like listening to a podcast or fun music. If you happen to love laundry, try one of these tips for another household chore you don’t love.

Marketing to Connect with Christina Frei

Wed, 02 Feb 2022 04:40:00 -0400

Every single business owner has the perfect way for them to make a difference in a way that they naturally connect with other humans.

–Christina Frei

This episode is part of a series for the entrepreneurs in the Plan Simple Community about making the touch points in your business feel easier and more purposeful. I’m super excited to talk to Christina Frei about marketing.

Marketing is something a lot of us don’t love (often because of our preconceived notions). Christina says that marketing is really an opportunity for business owners to make a difference in people's lives, so that they make the decision to move forward and work with you. It’s a transformative transaction.

It starts with the “inner game” of marketing. Are you ready to go out and change lives? Do you feel unstoppable? Do you know your magnetic way of helping others? And from there you find your innate marketing genius.

We talk about:

Having a contribution mindset and a generosity practice
Remembering that fun is part of the equation
Showing up as a compelling leader or expert (wherever you feel good showing up) and how that inspires people and makes them want to work with you
Avoiding marketing resignation
Understanding your own innate marketing archetype and using it to your advantage
What generosity really means (a reminder a lot of women, especially moms, need)

BIO

Christina Frei is a marketing consultant, author, and creator of the Generosity Practice mindset work and the Innate Marketing Genius tools and method. She helps brilliant, mission-based entrepreneurs look smart and get hired. In between, she chases her dog around with a stuffed animal snake, meditates on a pink couch, and obsesses over the perfect cup of green tea, all in a seaside town north of Boston.

LINKS

Doable Changes from this episode:

GET GENEROUS. Think about a time when you loved giving something to someone and they loved receiving. Think about the energy that flowed out of that experience. What would you feel great giving right now?
GET OUT OF YOUR OWN WAY. Start noticing how you feel when you send an email or do any other kind of marketing. Are you feeling resigned? Like somebody is going to see your message or respond? How can you change that attitude? Remember major change takes time, but you can assess and switch up your mindset before you hit send.
FIGURE OUT OUR MARKETING ARCHETYPE. Christina identifies five marketing archetypes: nurturers, adventure guides, door openers, steady presences, and celebrators. Listen to her descriptions in the podcast or take the quiz on her website. What’s your type? How can you work with your type instead of with what marketing gurus tell you that you should be doing?

Let Go and Receive with Patty Lennon

Tue, 11 Jan 2022 00:44:00 -0400

You are loved. You are cared for. You are worthy. Always. You always have support and all your desires can and will be met. If you do one thing, let go and receive. That is what creates space for magic.

–Patty Lennon

On this episode of the PlanSimple Podcast, I’m really excited to talk with Patty Lennon, who helps women learn to receive and create magic. She teaches from experience and continues to learn herself. I’m so excited about her new book Make Space for Magic that dives into this topic.

I watch so many people stack their schedules so full that there is no space to receive and create magic. And I learned how much room there can be for magic, if we are open.

The past year was one of the hardest years of my life personally, and there was more magic that I would have ever experienced or known. In the moment it was incredibly hard, but I’m so grateful for all of it.

We talk about:

Why we need to let go to receive and what the work of letting go looks like
How different giving up and letting go are
Seeing signs from our spirit guides telling us we are enough, we are loved
How the way we make space can create an energy of resistance
The Five Rules of Receiving and the 100% rule
Facing terror and sabotaging ourselves

BIO

Patty Lennon is a best-selling author, keynote speaker, certified coach, and founder of The Receiving School®. She is a former type-A corporate banker who discovered there was more to life than making money. Patty holds a masters in psychology and has been featured in Forbes, Fast Company, and Daily Worth.She blends brain science and metaphysics to help her fellow humans manifest their dreams into reality.

LINKS

Doable Changes from this episode:

ACCEPT YOU ARE ENOUGH. Patty says that whenever spirit guides come, some of the first things they say are “You are loved” and “We’re proud of you.” What if we believed that? What if we believed we were loved and enough. Tell yourself that every day. Start the day saying it into your mirror. Leave yourself “I love you” or “I’m proud of you” notes. Keep repeating this message.
STOP RESISTING CLAIMS ON YOUR TIME. Creating space for magic doesn’t just happen, but creating too much resistance energy doesn’t help either. Patty recommends getting to a point of letting claims on your time wash through you instead of holding them off. One first step to doing this is using a time framework, where you block off time for yourself.
SIT WITH THE FEAR. The brain can only hold fear for 1– 2 minutes. When you feel the terror that you won’t succeed and want to leave the work you are doing to grab a cookie, you are trying to get out of that discomfort. Instead, set time for 90 seconds or 2 minutes. Sit and breathe through the fear without switching what you are doing. When it passes, continue with your task at hand.

My Body Today with Mia Moran

Thu, 06 Jan 2022 23:49:00 -0400

“Tell the image makers and magazine sellers and the plastic surgeons that you are not afraid. That what you fear the most is the death of imagination and originality and metaphor and passion. Then be bold and LOVE YOUR BODY. STOP FIXING IT. It was never broken.”

– Marion Woodman

Dear amazing women,

Today I find myself wanting to write you a letter, something a bit more personal than usual…

I am about to go on a journey, and I want to invite you for the ride.

But I cannot authentically do that until I tell you a story — the one that starts when I landed in a Weight Watchers program at age 11, continued onto disordered eating in high school, zig zagged through every diet created into my 30s, and ends with me in a “healed” body 12 years ago — or so I thought.

Here’s the deal. I am all about learning and passing what I learn back out to you. Sometimes I do that very literally. Sometimes I learn things that get passed back through expanded capacity in my coaching and teaching.

I always make sure I am only talking about things that I have resolved, and that’s going to make today’s message different. I am a bit more in the messy middle with one of my 2022 intentions, but every bone in my body is encouraging me to share with you now…

Here’s the story.

2021 was both the hardest year of my life and the best year of my life.

In November of 2020, I admitted that my then 14-year old daughter was not OK. She needed help, and I decided that I was the one to help her. This was me following my intuition. (I was told by people I trust that she needed more institutional help.)

I quickly realized a big piece of me being able to help my daughter was me healing myself. At a very high-level that looked like… I looked at all the hard moments in my childhood and re-felt them to heal them. I cried a lot. I wrote a lot. I rewrote a lot of my past. I talked it through with a coach, a healer, and a select group of friends frequently. I did this at strategic times, so I could be with clients and my kids during the day as a functioning human.

I practiced staying in the present moment as much as possible. This helped me operate from intuition and love, and have a chance of doing all the right things for my girl and community.

By July 2021, I had my girl back. Not only was she back, she had become a new version of herself — as had I.

In October I felt really good about the experience and led a 6-week class with my mentor and coach, Sil Reynolds, called Easeful Motherhood, where we had the honor of supporting an amazing group of moms as they navigated their tricky corners.

All was great, except as my family needed less support, I realized that in holding the space for a kid to heal — while also navigating parenting 2 other kids, nurturing a marriage, serving beautiful clients, growing a business, and living in a pandemic — I literally ignored my body.

So that brings us to the past few months….

I embarked on a journey to take impeccable care of myself — my body, mind, and soul.

I’ve made a few agreements with myself.

#1. I decided that all action to take care of myself will come from love. If there is an action that is feeling like “I’m supposed to be doing this” or “I should be doing that,” I will slow down and get back into alignment with myself before “doing” anything.

#2. I decided that there is no end destination. This meant not starting with food — until I am as sure (as I can be) that I am doing it out of love for myself vs. shame that I gained weight in the last year — as body-image seems to be the most complicated conditioning from my past. In fact, I do not want food changes to come from any motivation other than a desire to take good care of my body. I also don’t want to send anything but ungraded messages to my girls (and you) about food and body. This has been the hardest agreement with myself. Quick fixes are appealing.

#3. I decided it’s really important I share the journey with you. I’m not usually so behind the scenes and in real time, but it is feeling super important right now.

So I started with things like weekly acupuncture to tend to some perimenopausal symptoms and walking to keep things moving. I went to hot yoga for a full month before Covid kicked up again.

I have not been ready to take on food — until now.

You’ve heard me talk about Tess Masters before.

Her 60-day food reset, literally changed my life a year and a half ago.

It was the food changes that I needed to respond to my 46-year-old body, as the lessons from my 30s were no longer working.

While working with Tess, I literally rid myself of awful cramps and headaches, got my energy back, and was a really happy version of myself (my whole family noticed).

But my intentions were so misaligned.

Everytime I made a choice to eat, I cared less about what my body felt like, and way more about what I thought it should look like — and the truth is that at the time I did not even see it!

I have known that Tess has a Reset coming up in January for a while.

I have known that I only want to do it from a place of self love.

I have known that I only want to share it with you, if I am in a place where I can share everything above.

So I have been sitting with it for weeks, doing the mind and soul work, and wondering if I will feel aligned to spend 60-days deeply nurturing my body through nutrition, hydration, movement and sleep with Tess.

Two weeks ago I was not sure.

Today I am.

I am ready.

I may have to catch old thoughts.

I may have to slow down.

I know the food, mind and soul parts will each have their obstacles.

And I am super excited to take them on!

I’m going to be a student of Tess and give myself the gift of fully being in that role. I will be active in her Facebook group, and I will share my journey as I go on a personal Instagram feed I am creating.

I would love for you to join me if it speaks to you.

And if you are in FLOW365 or thinking of joining us, we will have lots of food support in place this season that will work well with Tess's program.

Taking care of ourselves is not always straightforward, but I believe it can be simple and easeful if we take action from within.

Listen to your gut on this one.

And then take your first step, imperfectly.

Listen in above because at the end I talk more about the actual program!

This is how you sign up for the 60-day reset »»

Please respond if you have any questions.

xoxo,

Mia

The diet industry makes a lot of money at this time of year. There is a part of me that wants to rebel and not take part in a food related program… especially now… maybe, especially one with “Skinny” in the title.. But, how my body feels right now does not feel like me. And I fully trust Tess and what she has created. I am making a move that feels very aligned.. And anything you do, should feel really right to you! Sign-up for Tess’s 60-Day reset here »» Enrollment is open through Sunday.

Please please please, only join from a place of love and respect for you and your body. My friend Nina is doing a class on Body Peace this Saturday. If you are unsure where you stand, it may be a great place to start.

We will be planning our best year ever on Sunday or Tuesday. Want to plan yours? Make sure you sign up for the FREE two-hour workshop.

Gift 12: What’s possible?

Sun, 02 Jan 2022 22:38:00 -0400

We are giving away 12 days of gifts. The idea is that we create a bridge from the Winter Solstice to the New Year! We chose 12 tools, ideas, and strategies that are all about ending this year and planning next year.

Each day, we will release an episode, and many of the days will have fun (and very useful) printables!

DAY 12 – Possibilities in 2022

Before I get to a goal from my vision, I allow myself to become aware of ALL the possibilities. I have found that as women, we very quickly get to, “I don’t know if I’m doing this right” mode when we start writing down goals. And from that place we look around us for the answers, rather than within. We want to have our 2022 Goals come from within. One of the most impactful ways I know to do this is to get excited about possibilities…

Gift 11: What can cards tell you?

Sun, 02 Jan 2022 22:36:00 -0400

Each day, we will release an episode, and many of the days will have fun (and very useful) printables!

DAY 11 – Your 2022 Oracle

One of my favorite New Year rituals is drawing a card for each month of the year. This year my friend @lainielovedalby made a beautiful deck that I will be using. If you don’t have a deck, no worries! You can download an oracle app. You could flip to the page of an inspirational book. You could find a deck and do this one in a few days!

We will share some of our favorites over on Instagram!

Gift 10: Cravings

Thu, 30 Dec 2021 23:42:00 -0400

Each day, we will release an episode, and many of the days will have fun (and very useful) printables!

DAY 10 – Cravings

Cravings might be one of the reasons it's hardest for us to say yes to upgrades in what we feed ourselves. I know goals around weightloss and better health will be filling FLOW Planners in 2022, so I would love us all to have an understanding of what else plays into cravings. This is important work, and will help you make time for the things that will actually help you stick to your healthy ways.

AND it comes with some great planning pages… of course!

Gift 9: Your Finances

Wed, 29 Dec 2021 21:55:00 -0400

Each day, we will release an episode, and many of the days will have fun (and very useful) printables!

DAY 9 – 5 Dates to take that will change how you think about money

So often I hear from women who are not moving towards their dreams because of money. So often I hear from entrepreneurs at this time of year who are super stressed about biz numbers that are different from what they thought, or are starting to stress about taxes. Each year in FLOW365, taxes, and the dread that comes with that task for many takes over and becomes an obstacle in moving towards goals.

So this year, I want everyone to have a plan to make the system of money easier!!!! Here is the thing… women who have money will change the world!!! Our partner and friend Megan Flatt from Lets Collective reminded FLOW entrepreneurs of this last week when we were planning what we want to earn in 2022.

I think one of the most actionable talks I have ever hosted on money and entrepreneurship is with LuSundra Everett, EA @homebiztaxlady at camp this summer.

YOU WILL FINISH WITH SOME IMPORTANT DATES FOR YOUR CALENDAR!!!

Gift 8: Your Year on Your Wall

Tue, 28 Dec 2021 22:01:00 -0400

Each day, we will release an episode, and many of the days will have fun (and very useful) printables!

DAY 8 – Your Year on Your Wall

We go through the process of putting our year on the wall, each year in FLOW365. I LEARNED A LOT when we did it this year about what resonates in such uncertain times. Today’s gift sums those steps up, and gives you the pages for YOUR YEAR ON A WALL!!!

Get on the gift list at https://plansimple.com/12gifts to get printouts for the year!