And Then, Be Well

In recent years have you…

…found yourself ripping your spouse/ significant other a new one, only to later feel guilty about it? Or losing your marbles over a messy house, feeling sad for not embracing it?  Insert shame spiral, disbelief and self-depreciating thought cycles, ie: “I am a horrible person!”.

Or maybe you are someone who…

…every time you have a pain, ache, cough, etc call your doctor or spend your hours scanning WebMD? Or have crippling anxiety before you fly, even though you’ve only hit minor turbulence? You ruminate, worry and retreat from social scenarios or life appointments for fear sake. Saying things like “the world is an unsafe place”, although you used to live life with interrupted vigor!

Here is the deal ladies - what you are experiencing is in part the hormonal rollercoaster ride your body is on in this stage of life. Some days you’ll feel like fighting dragons with your bare hands and other days you’ll want to shrink into a spec of dust. Some of it you know deep down is manageable, and some times you need more support.

Enter today’s episode. Kristina takes you through a very (very) brief history of emotions, how our emotions manifest in our behavior, and what science says about our “mood disorders”. Learn from psychological study what is happening in our brain when we process thoughts, taken from the study of Cognitive Behavioral Theory, you’ll learn about Adaptive vs. Maladaptive thought patterns, bias and core beliefs. Rounding out the episode with a four step process you can start today that will help you catch your evil twin sister before she can sabotage your positivity parade.

It’s not them, it’s us but we can break the negativity bias by putting in the work.

“Cogito, ergo sum” / “I think therefore I am” - Descartes.

Disclaimer: This show is for educational purposes only. Remember to always consult YOUR healthcare provider for what is best, and advocate for yourself with the information taken from this or any episode.

SHOW NOTES:

Get your science cap on:

https://www.kenhub.com/en/library/anatomy/neurotransmitters

https://pubmed.ncbi.nlm.nih.gov/31159645/

https://pubmed.ncbi.nlm.nih.gov/21540080/

https://www.thescienceofpsychotherapy.com/metacognitive-beliefs-in-post-traumatic-stress-disorder/

-----

CONNECT WITH KRISTINA

Share Your Story or Ask Your Questions: ⁠⁠⁠[email protected]⁠⁠⁠⁠

Follow Along: ⁠⁠⁠Podcast IG⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ // ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠ ⁠

Don't forget to subscribe, rate and review after your favorite episodes.

We are constantly being fed that “consistency breeds results”, but if the activities we are attempting to be consistent in do not align with who we say we are, we will consistently be met with failure. So, how do we self-check ourselves? And finally feel at home in our bodies, when met with the internal and external shifts during our perimenopausal (and beyond) stage of life?

Former professional athlete and founder of Element Sports Coaching, Tenille Hoogland, explores this in today’s podcast. Breaking through the idea that if we identify self with specific principles, that the output is predetermined by our existing beliefs and therefore does not allow for flexibility and expansion. Tenille proposes a simple question to help us stay grounded in integrity - what’s the point? And rewires our perspectives on what it means to be and act like an athlete in this stage of life. (PS- if you don’t think you are an athlete, listen to this episode).

Tenille is a well-filled vessel of personal and professional education; starting her career en-route to the Olympics as a synchronized swimmer, all while obtaining degrees in Psychology and Public Administration. This eventually landing her as a Senior Planner for the 2010 Olympic and Paralympic Winter Games in 2005.

It was here she shifted her focus to triathlete, completing her first sprint triathlon and winning her age category, followed by her first Olympic triathlon winning first overall woman. Tenille says there was no going back after that and she dedicated herself to the sport. Continuing in her pursuit of triathlon, her interest into the science of athletics further bloomed; she obtained her INSCYD, nutrition (METS-1 Certified), Dr. Stacy Sims “Women Are Not Small Men” certifications, and continues the growth of knowledge to best serve her coaching community.

In 2013 Tenille retired from professional sport, but still plays a vital role in athletics, working as a Race Director for IRONMAN, and leading Age-Group Team Canada to World Championships for Triathlon Canada.

Very recently Tenille was recognized by the sport community as Triathlon Coach of the Year by the Outspoken Awards - which aim to acknowledge the monumental contribution of women in endurance sports. A passionate advocate for women's health and performance. She has arrived at what will now be her life's work.

---

Learn how you can work with Tenille and her team: https://www.elementsportscoaching.com/

7 Day Challenge Registration (launches February 20th): https://program.athleteproject51.com/opt-in-8830f097-a6c4-43d5-a314-fd0938c35dbd

Join the Element Sports Coaching Facebook Group: https://www.facebook.com/groups/athletesthriving - it’s so good!

Learn more about Tenille here: https://www.tenillehoogland.com/

---

CONNECT WITH KRISTINA

Share Your Story or Ask Your Questions: ⁠⁠⁠[email protected]⁠⁠⁠⁠

Follow Along: ⁠⁠⁠Podcast IG⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ // ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠ ⁠

Don't forget to subscribe, rate and review after your favorite episodes.

What do chronic back pain, difficulties bending over and picking up your children, downward pressure, urgent need to urinate or leaking urine when you sneeze or exercise have in common? They are all possible symptoms of Pelvic Floor Dysfunction, and if any of these widen your eye lids then you need to tap into this episode with Jen Lormand and Christina Walsh of Tighten Your Tinkler.

In this episode we talk serious pelvic floor business, bust some myths, share preventions, healing methodologies (aka the Signature Tighten Your Tinkler Method) and have a few light-hearted laughs. These gals are out to change the conversation and provide you a non-invasive simple solution for change.

You will walk away from this episode having shed confusion around what may be causing your issues post-baby or preventative reminders pre-baby, finding an opening to intentionally discuss your issues with your spouse or doctor, and a possible solution to your Pelvic Floor Dysfunction!

Jen Lormand is an Exercise Physiologist, author and mom of 3 living and thriving with Stage 2 Prolapse. Christina Walsh is a Physical Therapist specializing in Integrative Manual Therapy and mom of 2 living with Rectocele. With a combined 36 years of professional, and personal experience, they are helping women jump for joy without peeing their pants, ditch the back pain and have better sex.

Jen and Christina are published medical researchers in the Journal of Women’s Health Physical Therapy, where they proved women can heal without kegels or any insertion tools. They have appeared on CBS news and spoken to many women’s groups and podcast audiences to discuss their mission in helping all women restore their dignity and finally feel confident in their own bodies again.

Jen and Christina are so welcoming and eager to help with their signature program, that has changed 1000’s of women’s lives. They share countless free tips and information on their YouTube and Instagram channels, along with their weekly uplifting emails, you constantly feel supported in your journey to heal.

Disclaimer: This show is for educational purposes only. Remember to always consult YOUR healthcare provider for what is best, and advocate for yourself with the information taken from this or any episode.

SHOW NOTES:

Tighten Your Tinkler Signature Method: Take $50 off with CODE: ATBW https://www.tightenyourtinkler.com/signatureprogram

Tighten Your Tinkler Quiz: https://www.surveymonkey.com/r/6YGTYNF

YouTube teaching videos: https://www.youtube.com/@tightenyourtinkler

Website: https://www.tightenyourtinkler.com/

Tighten Your Tinkler IG: https://www.instagram.com/tighten.your.tinkler/

-----

CONNECT WITH KRISTINA

Share Your Story or Ask Your Questions: ⁠⁠⁠[email protected]⁠⁠⁠⁠

Follow Along: ⁠⁠⁠Podcast IG⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ // ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠ ⁠

Don't forget to subscribe, rate and review after your favorite episodes.

Once upon a time we were confident young kids who loved our bodies. Or maybe didn’t think twice about how they looked because we were too busy just being kids and enjoying life? Then somewhere along the way, some person said something unsavory that left you questioning every new hair, freckle or dimple of cellulite.  It could be that over the years you were unconsciously influenced by genetic-lottery winning bodies, glorified in media. Or you watched as your mothers or female relatives worked tirelessly to keep away the grays, add a sun-kiss glow to their skin, and fight off those exhausting 5-10 pounds. 

Whether you are confident or struggling, each one of us has been exposed to comments, comparison or subliminal messaging from our environment that we should look a certain type of way. Unable to turn back the clock, these influences can begin to manifest themselves in how we talk to and perceive ourselves as we age. 

In this solocast, Kristina shares a few personal encounters of her own that started as early as middle school and how this has effected her over time. How taking a pause during a regular night time routine encouraged the idea for daily appreciation and today's episode. More over, motivating you to be kinder and supportive to your hard-working vessel, leaving you with words to speak out into the world so that you can remember you are beautiful and necessary. --- 

SHOW NOTES:

Foot Release with Lacrosse Ball: https://www.instagram.com/p/CjYLwE8ug39/ 

100 Days to Believing Bigger by Marshawn Evans Daniels 

LoveWell.Earth 

---

CONNECT WITH KRISTINA

Share Your Story or Ask Your Questions: ⁠⁠⁠[email protected]⁠⁠⁠⁠

Follow Along: ⁠⁠⁠Podcast IG⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ // ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠ ⁠

Don't forget to subscribe, rate and review after your favorite episodes.

You’ve had this goal, this dream, this inescapable feeling to create something or do something that will leave an impactful legacy at home, in the community or in the world, for a long, long time. It’s tugging so hard at your heart strings that if you do not do it, you may implode! 

However, you keep getting set back, encountering “fails”, you’re unsure of yourself and the process or even how to start. In today’s episode I am sharing a repeatable process honed originally from an internship way-way back in the day and refreshed through her time spent alongside very insightful, well-versed-in-strategy, coaches; some times we just need a reminder of what we already know. 

While this episode may seem like it is speaking only to your business goals, this process is applicable to any type of goal (ie. Health) you are trying to reach or skillset you are seeking to develop. The process may look lighter or heavier depending on the activity you are pursuing but the process itself will get your gears going again.

At the end of this episode you should feel ready to: take aligning action, be flexible, have fun, and regain the confidence in your power to achieve. 

---

CONNECT WITH KRISTINA

Share Your Story or Ask Your Questions: ⁠⁠⁠[email protected]⁠⁠⁠⁠

Follow Along: ⁠⁠⁠Podcast IG⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ // ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠ ⁠

Don't forget to subscribe, rate and review after your favorite episodes.

It's Monday morning and a friend asks you what you did over the weekend. You stare at them blankly thinking you can barely remember if you had breakfast let alone what you did on Saturday. Does this sound familiar? 

Life has a way of quickly passing us by. We are left telling our younger mothers, "take it one day at a time and soak up every minute because you blink and it's gone." Our grandparents hold our hands and tell us to enjoy every moment while we are young. We can cringe at those statements as we feel neck deep in life, however down in our gut we know it is true. But how do we slow down time? We don’t. We embrace and live it, making big-big memories. 

Today’s guest, Julie Maddaleni, is going to show us how. Her personal brand, The Gypsy Sole, takes viewers along on the fun travels and experiences of her and her yellow shoes. Julie shares the story of the yellow shoes and how The Gypsy Sole came to be through a fun, light-hearted tale. She also shares important conversations and personal development resources that helped shaped her way of thinking and keep her moving toward adventure. Get ready to flip the switch on time and create some big exciting, and most importantly, memorable life goals! 

SHOW NOTES

Follow Julie: THE GYPSY SOLE / https://www.instagram.com/the.gypsy.sole/ 

Resources mentioned by Julie:  Jesse Itzler Build Your Life Resume | 5 Second Rule by Mel Robbins | Ed Mylett: The Secret to How I Get 21 Days A Week  

--- 

CONNECT WITH KRISTINA

Bring your questions, share your stories, or work with Kristina: [email protected]

INSTAGRAM: https://www.instagram.com/kristinaborseti  

If you are in your late 30's or 40's feeling like your health went from 0 to 60 in the wrong direction and you are not sure why, then you'll want to listen to today's episode. I sit with entrepreneur, founder and CEO of The Latte Lounge, Katie Taylor, as she discusses her personal perimenopausal passage. 

Katie shares how it took years of misdiagnosis, trial-and-error and many a conversation to finally uncover what a cluster of seemingly unrelated symptoms all meant. Once she had her answer, she leapt to Facebook seeking to connect with other women carrying a similar narrative. A Facebook group developed simply to share her personal chronicles and aid others, has grown into what is now The Latte Lounge; an online platform for women over 40, which exists to help women in midlife thrive at home and in the workplace. 

Her community now supports more than 40,000 women with evidence-based information about women’s health, backed by a medical advisory team. It is a confidential space for midlife women to connect online and gain access and signposting to a range of health and wellbeing experts. The Latte Lounge also hosts a variety of events, including a hero event ‘The Midlife Festival’, which in 2021 saw more than 4,500 women register to join. Katie has a special interest in perimenopause & menopause support in the workplace and offers events, training, policy/guideline writing and a consultancy service for organizations who want to improve menopause support at work. 

---

SHOW NOTES

The Latte Lounge Membership - includes masterclasses with industry experts, Q&A with Katie and connection into a community of women like yourself. https://www.lattelounge.co.uk/ 

Series 2 of The Latte Lounge Podcast launched this month! https://podcasts.apple.com/gb/podcast/the-latte-lounge-podcast/id1626848207

Free Downloadable Perimenopausal Checklist https://www.lattelounge.co.uk/the-34-symptoms-of-perimenopause-and-menopause-symptom-checker/

Connect with Katie and her team at The Latte Lounge https://www.lattelounge.co.uk/get-in-touch/

Book Recommendation: Estrogen Matters by Dr. Avrum Bluming 

---

CONNECT WITH KRISTINA

Bring your questions, share your stories, or work with Kristina: [email protected]

INSTAGRAM: https://www.instagram.com/kristinaborseti 

Are you being called to walk through or pursue something that feels greater than you alone? What if your walk could change the course of history. In this short and sweet episode, I am sharing a favored piece of scripture that will encourage you to open your eyes to greater possibilities!

Whether you are a woman of the Word or not, you can find the comfort you so often need when you are feeling stuck, overwhelmed or lost. We are gently reminded that thoughts like, "who? why? me?"  are totally and completely normal, to embrace as much of the journey as you can, and if God is calling your life to it, He will walk you through it.

---

CONNECT WITH KRISTINA

Bring your questions, share your stories, or work with Kristina: [email protected]

INSTAGRAM: https://www.instagram.com/kristinaborseti  

Physical pain and trauma actuated the creation of And Then, Be Well, an educational space that aims to help mothers in mid-life thrive instead of just survive.

Kristina shares her story from the literal back pain that inspired her to pursue teaching, down through the life-changing surgery that opened her eyes to the gaps in the medical system. Listen in to todays episode if you are in a season of waiting, pain or struggle. Leave knowing that if God has put something on your heart, know that He will see you through it.

CONNECT WITH KRISTINA

Bring your questions, share your stories, or work with Kristina: [email protected]

Welcome to the And Then, Be Well show! Here's a little of what to expect in this season.

[email protected]

https://www.instagram.com/kristinaborseti