Episode 10: 2021 Intentions

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

 Episode 10 has us working through our 2021 Intentions live using the six useful tips we provided in Episode 9: Evolution Not Resolution. It’s messy and hysterical and all real. The only way to get through making your intentions your reality is by making them realistic and manageable right? So listen up for some awkward pauses and tons of laughter as we work through it. We hope you have some laughs alongside us as we figure it all out with ya. You are, by default, our accountability partners come mid-year and end of year so be sure to hold us accountable as well! 

Healthy Tip of the Week: Spend time with someone(s) you enjoy. People(s) that bring you joy! Fill those cups back up.  

Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way! 

We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663

Google Podcast https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D

Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA 

Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/ 

TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

You can also find us all over social: 

Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

Our website is www.catchmeontheexhale.com and email is [email protected]. 

We are always grateful for you, our listeners and friends! We’ll catch you on the next exhale. 

Deuces! 

~Meg & Kris 

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

Episode 9: Evolution Not Resolution 

 The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

This episode is an honest conversation about why growth and evolution is far more important than our extreme New Year’s resolutions.  We chat about how to be successful in making changes and offer you six things to think about when implementing these small incremental changes. Remember, these small changes are the ones that will last and it is always progress over perfection. 

 Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way! 

 We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

 Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663

Google Podcast https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D

Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA 

Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/ 

TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

 You can also find us all over social: 

 Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

 Our website is www.catchmeontheexhale.com and email is [email protected]. 

 We are always grateful for you, our listeners and friends! We’ll catch you on the next exhale. 

 Deuces! 

~Meg & Kris 

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

Episode 8: Values and Fears

 The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

 Episode 8 looks at ways to be supportive of our wellness journeys through the practice of self-awareness, self-compassion, mindfulness and aligning ourselves with our values. We explore what it looks like to face our fears, perform at life versus live our lives authentically and how this all plays into our self-care. 

 Resources: 

 Books

1)        Emotional Agility by Susan David

2)        Fear Less by Dr Pippa Grange

Podcasts

1)    The Doctor’s Farmacy podcast w/ Dr. Mark Hyman 11/11/20- How to Align Your Attention With Your Intention w/ Pedram Shojai. 

2)    Feel Better, Live More podcast with Dr. Chatterjee 10/6/20 - #126 How to Win At Life Without Losing Yourself w/ Dr Pippa Grange. 

3)    Armchair Expert podcast w/ Dax Shepard - #268 Susan David. 

 Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way! 

 We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

 Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663

Google Podcast https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D

Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA 

Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/ 

TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

 You can also find us all over social: 

 Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

 Our website is www.catchmeontheexhale.com and email is [email protected]. 

 We are always grateful for you, our listeners and friends! We’ll catch you on the next exhale. 

 Deuces! 

~Meg & Kris 

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

Episode 7: Part Two of Cleanses and Transitioning To Clean Eating

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

 Episode 7 is the second of a two-part episode where Kris explores how detrimental an inflamed and irritated stomach can be. Also how keto helped her become more aware of her body. She talks coping skills and then shares insights she gained from keto that have helped her calm her stomach. It’s an honest conversation about the awareness that comes from tuning into your body and how it feels and functions as it is running on fuels it has never run on before. Then we move into how we both transitioned from our cleanses to clean eating. How we make that work for us and how it plays into our self-care. Of course, this comes with an honest conversation around carbs and sugar. How could it not?  

Healthy Tips: Drink warm water with lemon first thing in the morning. Not only does it help digestion, it gives us a boost of Vitamin C and helps hydration, among so many other things. Use coconut sugar versus regular sugar to avoid spikes in your blood glucose levels. 

Group Challenge: Find a healthy new veggie to try and a recipe to explore it with. Or find a recipe and then explore a new veggie option. Goal is ultimately to expand your veggie options so you select whichever way works best for you. 

Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way! 

We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663

Google Podcast https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D

Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA 

Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/ 

TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

You can also find us all over social: 

Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

Our website is www.catchmeontheexhale.com and email is [email protected]. 

We are always grateful for you, our listeners and friends! We’ll catch you on the next exha

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

Episode 6: Part One of Cleanses and Transitioning To Clean Eating

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

 Episode 6 is the first of a two part episode chatting about how one of us used a reset cleanse and the other “cleansed” via a restrictive keto diet. Yet we both ended up in the land of clean eating. Meg will begin the conversation with a simple way to frame all diets and then she’ll dive into the deets of her reset cleanse. The good, the challenging and the empowering insight that came from all of it. How it impacted her, both physically and mentally as well as her family and the revelations that came from her experience. Stay tuned for upcoming cleanse groups to be announced on social. 

Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way! 

We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663

Google Podcast https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D

Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA 

Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/ 

TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

You can also find us all over social: 

Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

Our website is www.catchmeontheexhale.com and email is [email protected]. 

We are always grateful for you, our listeners and friends! We’ll catch you on the next exhale. 

Deuces! 

~Meg & Kris 

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

Episode 5 introduces the body framework. We begin our chat about diet’s, starting off with Kris’s experience with the keto diet. We also discuss how to build good habits and how to expand on them. Positive habits such as increasing our water intake, getting exercise, giving up foods that cause our guts irritation, listening to our bodies and really committing to our overall well-being are all examples we chat about. Good habits support us in making these healthy changes in our lives. 

Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way! 

We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663

Google Podcast https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D

Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA 

Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/ 

TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

You can also find us all over social: 

Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

Our website is www.catchmeontheexhale.com and email is [email protected]. 

We are always grateful for you, our listeners and friends! We’ll catch you on the next exhale. 

Deuces! 

~Meg & Kris 

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use.

Episode 4 is about what got us to self-care. It’s about the trials and the barreling through life we did and then the look back saying wtf?!? Other times it was the slow persistent progression towards a healthy sustainable transformation. Either way it was different for both of us and we share it with you in this episode. Then we talk clearing the clutter. We share some of the ways we learned to eliminate time suckers and embrace beneficial self-care rituals that support our journeys. We hope you find them helpful for you as well! 

 Email us at [email protected]! We love hearing from ya and we want to support and cheer you on along the way!

We would be so grateful if you could hit subscribe in the platforms/apps below and leave us a quick review. Then we will just pop up when we have a new episode for ya! All of this will also keep us moving and grooving in these new spaces.

Apple Podcast https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663
Google Podcasthttps://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D
Spotify https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA
Stitcher https://www.stitcher.com/podcast/catch-me-on-the-exhale#/
TuneIn + Alexa https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

 You can also find us all over social:

Facebook https://www.facebook.com/catchmeontheexhale/

Instagram https://www.instagram.com/catchmeontheexhale/

Twitter https://twitter.com/KrisandMegs

Our website is www.catchmeontheexhale.com and email is [email protected].

We are always grateful for you, our listeners and friends! We’ll catch you on the next exhale.

 Deuces! 

~Meg & Kris

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

The Catch Me On The Exhale Podcast is about two 40 something year old besties who
unknowingly but simultaneously took a deep dive into the land of mind and body. Listen
as we abbreviate our self-care journeys and turn overwhelm into manageable &
practical tools for everyday use.
 
Episode 3 introduces mindfulness. Mindfulness stimulates awareness and helps us
remain present. We touch on the concept of clearing the clutter in order to make space
for self-care without leading to overwhelm.

Group challenge for Episode 3: Try five minutes of meditation when you wake up in the
morning. Use the free options available on YouTube. Silence your phone completely
and turn the volume down until the extremely loud ads are over. Don’t get sucked down
the worm hole of other mindless videos either.

Here are some links to 5 minute meditations to get you started.

Boho Beautiful https://youtu.be/LDs7jglje_U (Female Voice)
The Mindful Movement https://youtu.be/OCorElLKFQE (Female Voice)
Alisha Yoga https://youtu.be/edsCkyjVh1A (Female Voice)
Goodful https://youtu.be/inpok4MKVLM (Male Voice)
Meditation Vacation https://youtu.be/s9b2y3Mg2n8 (Male Voice)
The Honest Guys https://youtu.be/i50ZAs7v9es (Male Voice)

A Quick 3 Minute Meditating with Russell Brand https://youtu.be/vrISTSQv7YY (Fun
YouTube find)

Email us at [email protected] and let us know how you’re making out!
We want to support and cheer you on along the way!

We would be so grateful if you could hit subscribe in the platforms/apps below and
leave us a quick review. Then we will just pop up when we have a new episode for ya!
All of this will also keep us moving and grooving in these new spaces.

Apple Podcast
 https://podcasts.apple.com/us/podcast/catch-me-on-the-exhale/id1534128663
Google Podcast
https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzgyODkwLnJzcw%3D%3D
Spotify
https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA
Stitcher
https://www.stitcher.com/podcast/catch-me-on-the-exhale#/
TuneIn + Alexa
https://open.spotify.com/show/0c4VQpTMOSsmGzqmUMNKUy?si=pWNeTmmMRsSVUDAsxLGTZA

You can also find us all over social:

Facebook https://www.facebook.com/catchmeontheexhale/
Instagram https://www.instagram.com/catchmeontheexhale/
Twitter https://twitter.com/KrisandMegs

Our website is www.catchmeontheexhale.com and email is
[email protected].

We are always grateful for you, our listeners and friends! We’ll catch y

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

 Episode 2 introduces the practice and magic of daily gratitude. We chat about how it can rewire our brains for positivity and happiness and how to make it work for you. 

 Group challenge for Episode 2: Wake up five minutes early each day and either think of or journal three things you are grateful for. Email us at [email protected] with feedback on how you’re feeling when expressing and/or sharing in your daily gratitude practice. We would love to hear if this simple practice is making a positive difference in your daily life. 

Don’t forget to subscribe to us on Apple Podcast, Google Podcast, Spotify, TuneIn or Stitcher. Then we will just pop up when we have a new episode for ya! 

 We would also be so grateful if you could leave us a review on those platforms which will keep us moving and grooving in those spaces. 

 As always, we are also on Facebook @Catch Me On The Exhale Podcast, Instagram @Catchmeontheexhale, Twitter @KrisandMegs. 

 Our website is www.catchmeontheexhale.com and email is [email protected]. 

 We are grateful for you, our listeners and friends! We’ll catch you on the next exhale…

Deuces! ~Meg & Kris

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.

The Catch Me On The Exhale Podcast is about two 40 something year old besties who unknowingly but simultaneously took a deep dive into the land of mind and body. Listen as we abbreviate our self-care journeys and turn overwhelm into manageable & practical tools for everyday use. 

Episode 1 introduces the foundations of self-care; mind, body, soul, spirit. We challenge you to uniquely define self-care and expand on its definition. We discuss the power in removing judgment from yourself and also acknowledge how vigilant we have to be in the trap of social media comparison. We embrace the imperfect progress, not perfection.

Group challenge for Episode 1: Gratitude Game by Dr. Chatterjee, author of “Feel Better in 5”. Each night ask a friend, family member or yourself these three questions; What did I do today to make someone else happy? What did someone do today to make me happy? What did I learn today? EMail us at [email protected] with feedback on how you’re feeling when expressing and/or sharing in a daily gratitude practice. We would love to hear if this simple game is making a positive difference in your daily life. 

Random Episode 1 Raffle for Catch Me On The Exhale Swag: How many of our listeners have a clear vision/definition of what is an important part of their self-care practice? Please email your answers to [email protected]. We will select one rad listener to receive some pretty sweet CMOTE Swag!

Don’t forget to leave us a review and follow us on Facebook @Catch Me On The Exhale Podcast, Instagram @Catchmeontheexhale, Twitter @KrisandMegs. Our website is www.catchmeontheexhale.com and email is [email protected]

We are grateful for you, our listeners and friends! We’ll catch you on the next exhale…Deuces! ~ Meg & Kris

Disclaimer: Just a reminder these episodes are for fun & to share what we’ve learned. The information is NEVER a substitute for professional guidance from a therapist, doctor, health coach or any other health/well-being professional. If you need help, seek it out. Be your best advocate.