Becoming You Podcast

Lindsay is obsessed with helping women ditch the diets and feel confident in their clothes! With a degree in the science of nursing and an extreme passion for fitness and nutrition, she's called the Carb Cycling Nurse! She founded the Fitt Cycle and launched her own app last year!

The FITT Cycle (which stands for Fasting, Intervals, and Target Training) is so much more than an app, it's a one stop shop, with nutrition tracking, carb cycling, daily workouts for both home and gym, a intermittent fasting timer, recipes and an incredible supportive community for your own private cheerleading squad!

Also, a special invitation to download her app for free this week and give your health + energy a major kick start! I'll be starting Monday, February 9th and am excited to bring you along for the ride!

Links:

Website | The Fitt Cycle 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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

I sit down at my computer with a goal in mind and it happens. Write a list down. You need to meditate! You didn't return that email! Thank your friend for the wonderful gift! Have you checked your dm's? Don't forget to order what's needed for Luca's valentine box at school. Have you drank enough water today? Why hasn't she called you back? How did I just end up on social media on my phone when I sat down at my computer?

In this age of extreme connection, we are more disconnected than ever. The pace of everything around us continues to move faster and intentionally slowing things down can feel like swimming upstream. We feel like we're pulled in a million different directions, in our home life, our work life, even mentally.

We tell ourselves these stories that we just need to stay up late responding to emails, or that cancelling our social plans, or skipping the workout will fix it. Or that we need to buy something to help us get organized. Or we just need to sleep.

And as entrepreneurs, I feel like we fall into this trip more than ever, because we have no one that's setting our schedule or our priorities!

This anxiety can lead to extreme overwhelm where we feel like we are spinning, completely unable to move forward on ANYTHING! Or to anxiety attacks where we feel paralyzed, frightened or out of control.

There's a tool that can help quiet that noise, calm the anxiety. It's been used by therapists for years as a way to create space from stressful feelings in any situation, especially around anxiety, PTSD, trauma and more. It's called grounding. Or as my friend Kari Keating says "BE HERE NOW" It's designed to bring our mind and bodies into alignment in this present moment, so we can slow down the spin and figure out the next step.

So if you're telling yourself "I don't have time for these", that's when you need them the most.

Here are a few of my absolutely favorite grounding techniques that will help you BE HERE NOW, with your body, in this moment. And tip….put away the electronics…..as they are usually what create or worsen the feeling of overwhelm.

1. Just breathe. Breathing - inhale and exhale. Think or even say "in" and "out". Notice how it feels. Place one hand on your stomach, the other on your chest. Visualize the breath going down to your toes, or even rooting your breath into the earth, and exhaling into the sky. Or that you're a balloon, inflating and deflating. Basically, you're meditating by being one with yourself and your breath. This also helps get your heart rate to normal and lowers your blood pressure.

1. Get into nature. Take an observation walk, outside. Really focus on your footsteps, to the cadence, to the feelings of your feet touching the ground. Note what is around you, according to your senses. What you see, what you hear, what you feel, what you smell, what you taste.

1. Self Soothing Self Care: Babies do it! V will suck on her fingers + touch her silk pillow when she's tired or overstimulated and wants to put herself to sleep!
2. 1. Take a shower or bath. Really notice how things feel, the sensations, the sounds, temperatures, smells.
   2. Make yourself something soothing.
   3. Keep something at your desk for a mini little grounding ritual. Lip conditioner, facial mist, essential oils.

1. Lay on the ground! Connect to the earth. Especially outside, where you can soak up the positive energy from earth. Documentary - Earthing.

1. Move your body! Even 5 minute of aerobic movement, whether walking, skipping, jumping jacks or pushups will increase your endorphins.

And if you're a parent, you're going to notice that many of these techniques are things we see kids do naturally! And there's nothing more present than a child who doesn't yet have advanced planning skills and is 100% focused on whatever is happening RIGHT now. On the BEING, not the doing.

Right before I came to record this, I literally had my mind spinning with ALL of the thoughts and shoulds. I was about to go outside to practice some connection in nature, when my little guy came in with his valentine's day box for school to decorate. And I decided to spend 10 minutes with him, with no agenda but being part of his creative process. The result? I'm grounded. I'm here, being, right now.

Our second #Shoptalks episode, part of our ongoing Shop Talks series with Stanford Shopping Center here in Palo Alto to highlight female business leaders and entrepreneurs.

Originally from Montreal, Canada, Caroline Krogh-Jensen moved to the United States after graduating from McGill

University. Before becoming an entrepreneur, she spent 10 years practicing law in the United States

and Dubai. In May 2008, she left the fast-paced jet set lifestyle in Dubai and embarked on her own venture.

Recently, she and her purchased the Master Franchise rights to the Flexa USA, a Danish retail company specializing in kids interior design solutions. She's the CEO of Flexa USA and runs the strategic growth of the brand in the United States with two retail stores (one in Palo Alto and the other in San Francisco) and an e-commerce platform that services the entire country.

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

It's been called a miracle drug, the Mother Nature's medicine, the brain balancer, the best way to lose 5 lbs. What is this ? Sleep. And for my entire adult life (and most of my childhood), I've done everything to avoid it.

Why? Because as a child, I used to have difficulty falling asleep. My brain would race and I'd be unable to shut down. I'd lay there for hours. And when I finally fell asleep, I would often have horrible nightmares. Once I learned to read, I'd sneak a flashlight under the covers and read for hours, until my battery died or my parents caught me!

As a college student, I worked three jobs and full time hours to support myself. Most nights, I'd get home from waitressing or bartending in the middle of the night, crawl into bed to sleep 5 or 6 hours before class and do it all again.

And in my 20's, when real estate was booming, I'd work late into the night, then get up early to workout and be at work hours before we opened.

My sleep has always been something that was my last priority. Every year I'd make impossible lists of goals and sleep more would be added, as a joke.

Even as I've gotten older and realized it's importance, I still didn't make it a priority. And as a late night owl, I love the creativity of late night, but have also grew to love early morning routines. What gives? Sleep.

What I've learned from all of this that I wish I could tell my 14 year old self?

We need to not wait until our body shuts down and says no more. Or until our doctor prescribes us sleep. If we prioritize and balance rest, we can flow with rest, instead of grinding until we grind to an absolute stop.

My challenge to you?. Today, take a nap. Go get a massage, reflexology, or take a hot bath and a delicious nap after. You deserve it, and you'll feel so much more creative, generous and impactful when you're rested and restored. And that's where the magic exists.

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

Joy Harrington is the founder of Level Up Babe - a social media coaching company where she helps women level up their businesses, mindset and presence to go big online. In her words, she helps entrepreneurs "not suck at online presence and sales".

She is the host of the Level Up Babe podcast - a show dedicated to helping others learn how to use their rock bottom as a catalyst to something even better by sharing her own story of rock bottom when addiction and infidelity hit her marriage 4 years ago. She is a wife of 9 years, a mom to two littles and lives in Denver, CO with her family.

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

Embracing the magic - a time to pursue impact, energy + spirituality. The magic of rituals (morning routine), of friendships, of play. When I'm in my BE state, that's when the magic happens. When I focus on feeling focused, in flow and abundant, the things that happen are delicious.

1. A new question - How can I bring more light into this situation? Light is joy, understanding, compassion, support, empathy. With my child, my husband, my businesses, myself?
2. Creating spaciousness. Releasing or putting on pause things that aren't feeling aligned with me RIGHT now. Putting some projects on pause, finishing others, reducing the noise. Making time for play!!! Scheduling the unscheduled. Spending time outside.
3. Rest, Restore + Heal. When we sleep, our body heals. When we meditate, we restore our mindset and reduce anxiety, the killer of creativity and fun. When we do affirmations, we restore our positivity. This is a time of rest, of a new consciousness. It's not a time of grinding and pushing. That is so last decade. This is the time to slow down to speed up.

Work Your Light cards - by Rebecca Campbell

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

Are you choosing to struggle BECAUSE of your limitations or to grow DESPITE them?

I had to ask myself that Sunday night. My nanny came down sick with the flu in one of the most important weeks in my year.

I had set aside all Monday to prepare for a keynote speech and workshop I was giving Tuesday for one of the largest accounting firms in the nation.

The rest of the week, was finishing the last few edits on my book and running a healthy gut challenge in my wellness business.

Suddenly, my 30+ hours of time to spend on these things disappeared. And I had some choices.

To say "this always happens" and complain about the lack of resources that week.....or to get resourceful.

I chose......

1. To ask for help. An incredible mama friend, Rachaell Mondino, watched Luca all afternoon while I was at my speaking engagement. I asked my housecleaner to watch Valentina.

1. To lower my expectations.....of myself. I didn't have the 8 hours I expected to run through my speech, which was a new keynote. Instead of focusing on perfection, I focused on what would serve my audience the best. And put on blinders to the household tasks that weren't going to get done.

1. To get extremely focused. I knew I had about 90 minutes a day during my best hours when Luca was at school and Valentina was napping. I did the most important things first and saved the shallow work items like responding to emails for the evening.

While we miss our super nanny like crazy, this week has been a gift. It's reminded me I can be scrappy, focused, grateful and that a positive mindset and resourcefulness will always prevail when life happens!

I've known Tracy for 5.5 years and she is the definition of grace and grit. She's the same person sitting across from you one on one as she is speaking from a stage in front of thousands. She can look into your soul, call you out and do it with SO much love.

Tracy is a business coach, keynote speaker, and self-made millionaire determined to help you excel in your life… unapologetically and with grace.

As the Queen of Tough Love (with a whole lotta love), Tracy has facilitated soul breakthroughs and sustainable change in thousands of people all over the world. She works with people to navigate change, leverage opportunity, and ignite passion that results in emotional, physical, and financial freedom.

After she hit rock bottom, she discovered what faith really was. I climbed on a rocket zooming upward using the tools she now teaches.

In this episode, hear more about:

• How she went from ground zero to multiple millions in a little over two years, building a coaching empire and 60,000-person organization from scratch.
• How she went from anxiously throwing up in a closet pre-speech to baring my soul on stage, becoming a keynote speaker for tens of thousands of people.
• How she went from a soul-sucking, time-robbing job to a purpose-driven business that brings me deep fulfillment and the freedom to put my family first.
• Why you aren't what has happened to you.

And for her Free Tool - Six Keys To Transform Your Life, visit: http://tracyomalley.com/get-started/

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

Anyone else get so excited about the holidays, only to feel like you end up stressed, expectations not met, snapping at your loved ones when you don't end up with that perfect photo for Instagram?

Happiness is when your expectations meet your reality. I've actually been a bit of a grinch - so unlike me. Christmas growing up with was stressful. But having a toddler who sees the magic in everything is changing that! We went to my son's preschool for a parents activity that totally put things in a different light.

1. 1. Lifestyle Inventory
2. 1. What statements are true?
   2. How much time can you count on free time per day?
   3. How do you spend those unscheduled hours?
   4. To find time for the holidays, what will you take away time from?
   1. Whose responsibility is it?
   2. Do you like or dislike it?
   3. If you dislike it, why? Time? Money? Don't enjoy it?
3. Holiday Tasks - Let's Get Real
   1. Make a list of what you'd like to do this year as part of your holiday traditions. What were the fun memories you had from childhood? It's often not the expensive or complicated ones!
      1. Wrapping paper fun
      2. Expectations around gifts
   2. How can you calendar it out in a way that isn't stressful?
      1. No santa visits, only two holiday parties.
      2. What about travel?
   3. What activities or obligations feel heavy?
4. Calendar It out!

You won't remember every detail, but you'll remember how you feel. And the memories you'll savor are the small ones…..like your little one snuggling into you, reading a book by the light of the Christmas tree, or walking down Christmas tree lane with your sweetheart, sipping on a warm beverage.

Don't lose site of what the holidays are about…...it's not about gifts or obligations. Regardless of your beliefs, it's about spending time with loved ones, about honoring or creating traditions, about being grateful.

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn

Today's episode is SO special because it combines EVERYTHING I'm passionate about…..strong female entrepreneurs, sustainability, following your purpose and supporting small businesses!

Our guest today, Chandan Allen was born in India, and was already introduced to a rich heritage of textiles, hand-made crafts, spirituality, yoga and vegetarianism at a very young age.

She later moved to London and studied fashion at Central Saint Martins, UK and honed her skills learning the art of European fashion. Chandan launched her label in 2009 with her first Mélange store in Cape Town, South Africa.

Chandan's belief in quality and attention to detail, led to establishing her own manufacturing in India, where each design gets its form and shape. A team of artisans and craftsman turn each design into a masterpiece keeping in mind attention to detail, quality and hand feel that differentiates the brands from its contemporaries.

Chandan has marked her 10th Anniversary of her business with the launch of her first flagship store "Melange" at Stanford Shopping Center, Palo Alto.

Being a mother of three children, a globe traveler and a happy Californian resident, Chandan is fierce in her values and beliefs! She supports ethical fashion, philanthropy, and gives back to the community, a happy vegetarian who supports PETA passionately.

Links:

Website | Instagram | Facebook

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]

Let's connect on social media!

Instagram | Facebook | LinkedIn