Becoming You Podcast

Dr. Sarah Mitchell is a chiropractor by training but she found her true calling empowering parents to teach their little ones to sleep when her first child just would not sleep. With 8 years of health education training, Sarah was shocked that she didn't know how to get her son to sleep in an easy and sustainable manner. So she did her research and ended up finding her passion as a sleep consultant.

Over the years of working with hundreds of parents, Dr. Sarah has realized that there is a disconnect between the idealism of parenting and the reality of it. We think getting your baby to sleep and parenting should be a natural instinctual experience. However it's not usually that easy and this challenge leaves many parents feeling confused and defeated due to the the preconceived notion that they should "naturally" know what to do to help their child.

Dr. Sarah's goal isn't to "fix" the sleep challenges but rather to teach parents the skills to manage the current sleep challenge and those that will be up coming. Her work with parents isn't just about the sleep, it's about figuring out who your little person is, who you are as a parent and what you thought your parenting journey would look like. Dr. Sarah wants parents to know that you can be loving, attached and well-rested.

Dr. Sarah works with parents in high touch meaningful ways with her home visits in the SF Bay Area or private virtual consultations from all around the globe. She also created "Helping Babies Sleep School" which hosts her online sleep classes for ages 0 to 3.5 years . In March 2020 she'll be launching her membership site to continue to interact in a meaningful way with parents from all over.

Links:

Website | Instagram | Facebook

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

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Feeling a bit of cabin fever? Ready to pull your hair out trying to balance work, your living situation and cohabiting in close quarters? As much as things can feel out of control right now, there are so many ways we can improve our mental state!

In the notes below, I'm providing you links and resources to some of my favorite podcast episodes where you can dig in deeper to solutions for staying mentally healthy and keeping positive!

1. Maybe it is all about you….or at least, it starts with you!

• Self Care - practice the art of slow living
• Time alone is so important, especially if you're feeling a bit of cabin fever!
• Your Mental State - are you going to choose to struggle because of the current situation or succeed despite? Learn more about choosing your state of mind in this short episode of the Becoming You podcast.

1. Meditate + Practice Gratitude

• If someone told you that you could do exercise a day that took 3 minutes that would lower your anxiety, improve your sleep, make you happy, healthier and more confident, would you do it?

Let's explore the WHY of practicing gratitude, including physical, psychological and social benefits, HOW to practice gratitude in as little as three minutes a day and exercises for using this powerful tool to change your life NOW!

1. Input = Output….watch what you're feeding yourself!

• Watch what you feed your body
  • Caffeine, sugar, alcohol
  • Look to herbs for natural stress reduction
• Emotional Hangover: Watch What You Feed Your Mind
  • Activities: People, Social Media, Staying Up Late + watching tv can create emotional hangovers! Hear more in this short Becoming You podcast episode.
• Check In With Yourself
  • Ask yourself "Check In" questions!
  • Am I being _____ in this moment?
  • Does watching this/doing this/eating this support me?
  • How can I be more _____ in this moment?

1. Create space, create clarity

• Empty space is physical + mental
  • Brain Dump (browsers)
  • Spring Clean!
• Do things that give you an immediate result (cleaning/cooking)

1. Get Grounded!

• Get Into Nature - Lay On The Ground (connect to earth)
• Move Your Body (5 minutes of skipping or jumping)
• Focus on your breathe
• For more ways to ground yourself, catch this short episode of the Becoming You podcast!

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

Want a chance to win a $50 LuluLemon Gift Card?

• Click Here to leave a review on Apple Podcasts
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Do you always feel you need to know the end goal before you get into action? Ever consider having your end goal be happiness, and enjoy pivoting along the way to ensure that's what you experience? In this interview with Kait Fontenot, we'll explore living in the sweet spot of where you add value and how success comes from meeting a need.

And in this time of stress and uncertainty, her attitude of being where you're at now and learning what

you can, as well as the importance of taking care of your mental health, is such a good reminder.

Kait Fontenot is a leading expert in the retail + design industry and was named one of the top 16 designers to follow by Shopify themselves. With sixteen years of retail experience (and a true enneagram #3), she prides herself in being able to answer the deepest, most complicated questions for her clients while helping them to better understand the digital world.

She owns Kait Studio, where she & her team offer consulting for retailers along with helping them launch effortlessly into the digital world. In her spare time, she enjoys traveling with her husband (John) and son (Grayson).

Let's chat.

Links: Website | Instagram

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

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• Click Here to leave a review on Apple Podcasts
• Take a screenshot of your review!
• Email your screenshot to [email protected]

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Unless you're a work from home entrepreneur, the reality of working from home may be feeling VERY different from what you see entrepreneurs post on the gram! In fact, you may be missing the traffic, your commute and even your grumpy co-worker right now!

In five years of working from home, four of them with kids and the first one with NO help while running three businesses, I had to fail forward often to figure out the tips I'm going to share with you!

At work, you get distracted in the lunch room or by people popping by your office. You might be surprised how efficient you can be if you can use this pattern interrupt time to make new habits!

1. Set expectations + boundaries

• When you are working, work. When you aren't, don't.
• Communicate, communicate, communicate. With your partners, your family + your boss!
• Release perfectionism! It doesn't need to look pretty. Results are what is important.
• Understand each day is different, especially with kids (some days you get the nap, some you don't)!

1. Your Office Space

• Your bedroom is fine to use! Just make it a space where you can get a little privacy (if possible)!
• Don't multi task with phone calls and laundry (I know, it's tempting). Do squats instead to keep your energy level high!
• Go into your office with a BIG water bottle and some snacks, so you don't leave it and get distracted!
• Put your phone away unless urgent. Connect your imessage to your computer so you don't pick up the phone and end up on Instagram.

1. Your Office Hours

• If possible, begin work at the same time you normally do!! And get dressed!
• When you are working, work. When you aren't, don't.
• Be ready to go 100% for 50% of the time.
• Use your lunch hour for connecting with your family/doing household tasks.
• WITH KIDS
• If you have kids, be willing to get creative. Wake up an hour earlier. Use nap time to be SUPER focused!!!
• If you give your kids screen time, use that time! Forgo the glass of wine at dinner for another 1-2 hours of productive time!

1. The Warm Up + Cool Down

• Spend 10-15 minutes at the beginning of the day prioritizing what you'll work on! Do the most important thing first!
• Brain Dump General Tasks
• Prioritize by Importance and Urgency
• Schedule Your Tasks + Priorities
• You can always answer non-urgent emails later in the day.
• At the end of the day, do a quick wrap up. Look at what you accomplished, see what works and didn't and tweak for the next day!
• Set up your game plan for the next day!

1. Own Your Time

• Own Your Time!! Power Sessions + Time Blocking!
• Timers!!!! Do 30-60 minutes of deep work (the stuff you must concentrate on) during a power session!
• Focus on 2-3 of these sessions in the morning, then save the less important tasks (phone calls, returning emails) for the afternoon when your energy might not be as high (unless phone calls are the most important part of your business).

If you'd like to get these sent directly to you so you don't miss any, go http://bit.ly/ResourcesFromRebecca

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

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• Click Here to leave a review on Apple Podcasts
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Joanna Meisles is a true entrepreneur, seeing the opportunity wherever there's a need. In the early 90's, she founded Snip-It's, the fastest growing franchise of childrens hair salons in the US. After decades as a successful franchise owner, mentor and consultant within the franchise space, she brought her passions for health, wellness and entrepreneurship together with a new venture, Turbo 26.

Turbo 26 offers fast-flow heated yoga in 26-minute stackable classes. Voted best fitness + yoga studio in Palo Alto in 2018 and 2019!

Links:

Website | Instagram | LinkedIn

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

Want a chance to win a $50 LuluLemon Gift Card?

• Click Here to leave a review on Apple Podcasts
• Take a screenshot of your review!
• Email your screenshot to [email protected]

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How often do you stay up late to catch up on housework or emails or to get ahead of the long to do list? Then wake up tired, feeling like just a little more sleep is needed? And suddenly, you're already behind for the day and week?

So you skip the workout, or the walk or hurry to grab something quick instead of preparing yourself something nourishing? I know I do that ALL the time. While I eat healthy and can tell you 100 reasons to meditate, when my own life gets hectic, which is ALL OF THE TIME, the first things to suffer are my movement, my sleep and giving myself the spaciousness of meditation or free time.

In fact, I did that last night! I stayed up too late and woke up feeling behind. Feeling rushed and frantic today…..totally in the DO state, I forced myself to slow down. I pulled an oracle card by Rebecca Campbell - Deep Replenishment. Retreat. Rest. Be Held.

And I spent some time really thinking and reflecting on Why we must fill/nourish/support ourselves first. When we are running on empty, in our do state, we are looking for other things and people to refuel us. If you've ever flown with a child, the flight attendant always reminds you to put on your mask first.

1. You can't support others if you aren't supporting yourself first.

1. When your inner well isn't full, we look to other things to fill it

1. Do you ask yourself, what nourishes me? What gives me joy?. What replenishes me? What does that deep replenishment look like?

Create a deep replenishment menu. What are the simple things you can do that nourish your soul, that refill your cup and that make you feel rested in every sense?

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

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• Click Here to leave a review on Apple Podcasts
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Trained as a pastry chef, Kara Beckmann dreamed of opening a bakery. After her dream shifted, she used her savings for the bakery to pivot, purchasing her first investment property and dove in to learning the profession of real estate investing and renovation.

She'll break down how to fund your side hustle with your day job, where you're wasting mental energy, why it's ok to fail, the importance of going all in and why consistent action always wins!

Links:

Website | Instagram

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

Want a chance to win a $50 LuluLemon Gift Card?

• Click Here to leave a review on Apple Podcasts
• Take a screenshot of your review!
• Email your screenshot to [email protected]

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How many of you consider yourself a positive person? You can always find the light in every situation. Or, you know someone who is ALWAYS looking for the negative. How does that contrast make you feel?

When things go poorly, how do we focus on the positive side while still being aware of the other side? If we can say good, it means we're breathing. We are living. We are learning.

If you don't like the side of the coin that comes up, just flip it over. You have that choice.

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

Want a chance to win a $50 LuluLemon Gift Card?

• Click Here to leave a review on Apple Podcasts
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Brianna K is a lifestyle and cleaning YouTuber with nearly 300k subscribers and millions of views!!! But a few short years ago, she was in education, figuring out how to be present for her family. She combined her love of organization and helping others with her background in journalism to turn her passion into her occupation! She loves sharing tips, hacks, recipes and decor ideas in her videos!

Link to How To Start A Youtube Channel course: https://bitsofbri.mykajabi.com

Links:

Youtube | Instagram | Blog | Twitter | Pinterest

For more info on the host, visit, www.rebeccacafiero.com and follow Rebecca on Instagram @rebeccacafiero !

Want a chance to win a $50 LuluLemon Gift Card?

• Click Here to leave a review on Apple Podcasts
• Take a screenshot of your review!
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It's synchronistic that this episode, my first BE moment since turning 40 this past Saturday, is episode 80, my year of birth! Ever since turning 39, I've been so looking forward to 40.

My 20's were all about working hard and learning HARD lessons about what didn't fulfill me. My 30's were about the journey of self discovery in what would fuel me in love, relationships and my profession. It was really about becoming me!

In reflecting over the last decade, there were four major gifts that stood out to me as the highlights of the past 10 years.

1. Four Gifts of the Last Decade
2. 1. Getting Married + Starting A Family
   2. Becoming An Entrepreneur
      1. Really understanding myself.
   3. Treating Personal Development Like It's a Job
   4. Becoming ME - Giving myself permission to Design a life I love

1. The Decade Ahead
2. 1. My voice…...embracing my inner writer
   2. BEing more - more present, more unapologetic
   3. Sharing the love (my blueprint for a life + business I love)
   4. Owning my magic - Aunt Julie