Charge My Core

In this short SOLO episode, I give you a PEP TALK on making proactive rest a part of your life because life can change so quickly and it may sound silly, but it's actually really hard to learn how to rest and enjoy rest! Do you currently have to take it slower like I do? Do you struggle to make time for yourself to do nothing? I like to keep you in the loop with my life and what I'm learning to help you learn how to navigate your life and what you're learning!

"Rest can feel threatening if we have coped with our emotions by being too busy to feel them."-- @claire_diane_ 

Did you like this style episode:short & encouraging pep talk? LET ME KNOW!

If you want to continue the discussions had on the podcast and have more reminders in your digital world to be mindful, listen to yourself and bring some joy please follow the podcast's new Instagram by following this link!

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm @chargemycore . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

In episode 13, I interview Allyson Wettengel, a yoga teacher, life coach and corporate sales hustler, about her wild journey that began in a small town in Arkansas and took her all the way around the world to Australia.

We talk about authenticity, being a strong and outgoing personality and  what yoga taught her about life and herself and what you should do if you feel trapped! She shares her inspiring story of wanting more from her career, former relationships and how she went from the corporate world to entrepreneurship and now a blend of both. She also shares about her month long off-grid experience for her yoga teacher training in Thailand and the latest unplug I challenged her to before we recorded this episode!

We discuss the first yoga class she ever taught (which happens to be where we met) at what came to be the foundation of our friendship, the non-profit surf organization that raises awareness for mental health, One Wave is All it Takes! If you want to find out more about One Wave and the incredible work they are doing in the world, head to their website at www.onewaveisallitakes.com

If you want to connect with Ally after the interview, you can follow her on Instagram at www.instagram.com/thespiritbirdlife or catch her on Linkedin at Allyson Wettengel.

If you want to continue the discussions had on the podcast and have more reminders in your digital world to be mindful, listen to yourself and bring some joy please follow the podcast's new Instagram by following this link!

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm @chargemycore . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

In episode 12, it's a KICK IN THE BUTT! What story are you telling yourself about fitness, movement, exercise and healthy habits? Is the story serving you? Let's dive into what you need to actually make SUSTAINABLE change for healthy habits!

This is a bit of a different episode,  I haven't mentioned that much about my massive passion for  fitness and movement in all forms. If you are in my online holistic health community Sweaty Souls, this will sound very similar to an ENDORPHIN RANT! But always a powerful reminder

Why is understanding your deep rooted story with exercise an important part of self discovery? How can you change your story?

The science behind habits is fascinating and this is inspired by the book Atomic Habits by James Clear. I think every person should read this book to understand the science of habits.

How do we create a new habit that sticks?
1. Make it obvious
2. Make it attractive
3. Make it easy
4. Make it Satisfying

If you resonate with this episode and want more information about my online wellness community and group coaching opportunities, please fill out this form
or email me at [email protected]

If you want to continue the discussions had on the podcast and have more reminders in your digital world to be mindful, listen to yourself and bring some joy please follow the podcast's new Instagram by following this link!

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm @chargemycore . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

In episode 11, we will take a different approach to the comparison topic. Are you sick of hearing “comparison is the thief of joy” and “don’t chapter your chapter 1 to someone’s chapter 100” there is MORE to discuss on this topic yet this is the common blanket that is thrown over this issue. I believe both of those, but we dive into where comparison comes from, two main types of comparison, impact bias,  tips for cutting back on comparison in your day to day life. 

For me, understanding WHY we do something is crucial to my processing which was further highlighted to me after taking The Four Tendencies quiz and releasing I am the “questioner.” The tagline of the quiz is “how do I get people (including myself) to do what I want?” 

Take the quiz here: https://quiz.gretchenrubin.com/four-tendencies-quiz/

Did social media create the comparison epidemic? NO! Leon Festinger first proposed a systematic theory in 1954 “social comparison theory” but the general concept has been around since social philosophers existed. 

Comparison, H., Suls, J., Wheeler, L. and US, S., 2021. Handbook of Social Comparison - Theory and Research | Jerry Suls | Springer. [online] Springer.com. Available at: [Accessed 22 February 2021].

Two types of comparison: Upward Comparison & Downward Comparison 

Impact bias- the tendency to overestimate the enduring impact that future events will have on our emotional reactions

Comparison is BIGGER than technology but it is just amplified and ever present because of it. 

“In the near future, algorithms might make it impossible for people to know themselves. The algorithms will decide for us. Time is of the essence. If we make the effort, we can still investigate who we really are”- Yuval Noah Harari, 21 Lessons for the 21st Century 

Solitude deprivation- coined by Cal Newport, a state in which you spend close to ZERO TIME alone with your own thoughts and free from input from other minds

Tips to cut back on unhelpful comparison

1.  Review your core values, definition of success, and personal strengths 

2. Identify the Area you are comparing the most? Explore that. 

3. Where is the NOISE coming from?

4. Stay committed to curiosity and learning. 

5. Collaborate, collaborate, collaborate

“Envy is the shadow of admiration. Both are calls from the soul to the ego whispering…try this” 

If you want to continue the discussions had on the podcast and have more reminders in your digital world to be mindful, listen to yourself and bring some joy please follow the podcast's new Instagram by following this link!

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm @chargemycore . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

TW: Suicide, Grief, Mental Health 

In Episode 10, we dive into a sincere question I got from a follower when I posted about mental health. Everyone always says “reach out and ask for help” but I’m not sure HOW to ask, what do I say? How do I say it? Here are my suggestions for being PROACTIVE in navigating mental health support. 

I advocate strongly for professional help but we ALSO need to normalize mental health conversations amongst all of us not in a clinical setting. I saw a post “We haven’t destigmatized mental health, we just commercialized it” and it really stuck with me. 

If you have a mind, you have mental health! I share about why talking about this is so close to my heart and what prompted this episode right now. 

Here are some tips HOW to ask for help proactively and ensure you OR SOMEONE YOU LOVE has the support you need. 

1. Initiate support before crisis- “Mental health is more important than ever. I listened to a podcast and I want to tell you I’m a safe space for you, do you mind me coming to you when I’m struggling? There are so many ups and downs right now!” 
2. Communicate YOUR WAY- Is a face to face too awkward? What about the phone? Text? Write out a letter? What about sending a song with meaningful lyrics and say “I’m really relating to this song right now, I can’t find the words but this describes how I am feeling. How about you?” 
3. Know your options- We all need OPTIONS for dynamic support. Nonprofit mental health charities (My favorites are One Wave Is All it Takes www.onewaveisallittakes.com  and Mind www.mind.org.uk ), primary care doctor, online therapy (like Better Help www.betterhelp.com ) or local counselors, hotlines for crisis, family or friends or even mental health bloggers or advocates you connect with who can point you in the right direction. 
4. Warn those closest to you- When you’re not a hard place, warn your support system how you respond to down periods “When I’m stressed, I __________” “If I’m feeling low I tend to…..” When I’m feeling anxious I______. 
5. Ask Important questions- Best questions you can ask “Do you have emotional space for me right now? Do you have space for me right now?” and “Do you want comfort or solutions?” or “Are we venting and listening or problem solving?” 
6. Share first- When/if you’re feeling strong & in a good place- share your own experience. Vulnerability breeds vulnerability.
7. Manage Expectations- Not everyone will get it. One conversation won’t solve it all. You get a response you weren’t expecting. 
8. Asking for help is the strongest thing you can do- Suppressing your emotions isn’t strength 

This is SUCH an important and sensitive topic. We need to KEEP talking about it especially proactively! 

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

In episode 9, we discuss digital detox as the tip of the iceberg for the larger concept of digital wellness. I reveal a secret I’ve been working on behind the scenes to fuel this passion. Tangible tips for getting rid of the mindless scroll and being more intentional based on research, experience and what’s working for me! 

Digital Detox isn’t a sustainable solution. Research for Charge My Core lead me to discover the Digital Wellness industry. Digital Wellness is “optimum state of health and wellbeing that each person using technology is capable of achieving” (and now I’m even getting certified in it! Lots of details to follow)

Statistics: 

“420 million people estimated to suffer from Internet & Social media dependency”

Cheng, C. & Li, A.Y. (2014). Internet Addiction Prevalence and Quality of (Real) Life: A Meta-Analysis of 31 Nations Across Seven World Regions. Cyberpsychology, Behavior, and Social Networking,17: 12, 755-760. 

“Since February there has been a 300% increase in people googling “how do I focus at work?” “

Manavis, S. (2020, May 6). Why Can't We Focus During This Pandemic?. NewStatesman. 

“46% increase in connected device usage” 

Nielson. (2020, March 16). Staying Put: Consumers Forced Indoors During Crisis Spend More Time On Media. 

Tristan Harris coined term “Portable slot machine” for our phones!

Due to the variable reward & dopamine response loop

Nir Eyal- author of the book Indistractable

“Leading cause of distraction= internal triggers” 

“Time management=pain management” 

HOW CAN YOU Assess yourself- Screen time on your devices? TURN IT ON! 

More clinical tools like Smartphone Compulsion Test 

https://virtual-addiction.com/smartphone-compulsion-test/

Tips to STOP the mindless Scroll
1. Identify your Justifications- These will be personal to all of us! AKA YOUR EXCUSES
2. Experiment & Get Curious- Proactive 24 hours unplugged from social media. You can use the template you find on www.instagram.com/chargemycore 

Forest App- Great for experimenting with focused time without defaulting to using or being distracted by your phone! You set the timer, and a tree grows on your screen. Once you complete the time you get coins & coins can be used for the foundation to plant a real tree! 

 https://www.forestapp.cc
3. Normalize Paradoxical relationship- There will always be amazing benefits & necessities with technology and there will also be challenges & things we want to change. 
4. Intentional Social Media Aims- Support small business/friends on Instagram with the saved feature.
5. Use Community- You don’t have to change these habits alone. Spark conversations about it! Follow Charge My Core on Instagram. Share on your stories if you already have a platform and encourage others. 
6. Be committed to the PROCESS- You will not stop scrolling overnight, you may never stop all together. Stay curious and notice how quickly you return from mindless to intentional. Pro tip: set a timer for “fun” scrolling if this helps you stick to your boundaries. 

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm .Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

Episode 8 in an INTERVIEW with my amazing friend Whitley who is a spiritual therapist who is a clinical therapist AND a birth chart and tarot reader TOO! 

If you love astrology or you keep hearing people talk about birth charts but you have NO CLUE what they mean.. this is a great place to start! 

Are you interested but scared of being woo-woo? Are you into astrology but only know about your sun sign?  Are you fully down the rabbit hole? Are you not into it but open minded to hearing why it is so powerful for others? COME AS YOU ARE! 

She gives us the basics on Birth charts, what they are, what the planets mean and why and how she uses them to help her clients. We chat about her TWO WEEK digital detox inspired by Charge My Core and what she learned from it. We also discuss the mixture of spirituality and science with her career and how we can define our OWN version of what being a spiritual person means. 

If you are wanting to connect with Whitley on social media to ask questions, book a birth chart or tarot reading or soak up her amazing free content you can find her on Instagram at @thetranspersonaltherapist or check out her website www.thesoulflowercollective.com 

If you already know what birth charts are, I would LOVE to hear if you still had takeaways from the episode… I am going to guess the answer will be YES! 

We also discuss the duality of life, feelings, and BEING a human being! 

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

In this solo episode, we talk about applying the concept of a software update to YOURSELF & YOUR MINDSET! How can you let go of stories that are no longer serving you AND avoid Toxic Positivity? What is Toxic Positivity anyway? And tangible tips for FINDING those moments of JOY! No matter what's happening in the world & no matter how SMALL! 

Trigger Warning: For anyone in the thick of a low period due to mental health struggles, if you are having trouble with reframing & entertaining new ways of thinking- feel free to circle back to this episode. I see you. I feel you. You will get through this. It won't last forever.

Software updates take a long time, are designed to fix bugs but sometimes things get worse, take a while to get used to and you’ll get tons of reminders if you don’t do them. A MINDSET software update is similar: what beliefs are stuck in your head but are no longer serving you? Are you suppressing any emotions including JOY!?

Tips for FINDING moments of JOY in 2021

1. Self compassion- when you can...amazing, when you can’t, you are no less of a person. What advice would you give a friend struggling to find joy?
2. Moments instead of MOODS- Can you feel into tiny moments (using children or pets as an example) instead of waiting to be in a “good mood” for an extended period of time?
3. Embracing Laughter & Humor- Goofy, weird, dark & twisty, sarcastic. Can you narrate your own life and play on the sense of humor you currently have?
4. Know your audience- Finding moments of joy while there is so much hurt can make you uncomfortable. Know your audience. Use your judgement who to share these moments with. If you have no one to share the with, focus on energy shifting activities to cultivate the moments SOLO- music, dance, goofy faces, a walk, nature, etc.
5. Treating each MOMENT as something new- “Everyday is a new day” doesn’t suit this global situation. Give yourself the chance to have joyful moments even on stressful or difficult days/weeks/months. 

I challenge YOU the listener to find three moments of JOY this week and share them on the screen shot of the episode on your socials! 

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm . If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul.

In this solo episode we discuss PROCESSING LIKE A BOSS. An important part of self discovery is sorting through the CHAOS unfolding in-between our ears(can't just be me) by a simple approach to processing emotions! We dive into the difference between feelings and emotions, how frustrating it is that we don't explicitly learn certain things  that are so crucial to our success in all areas of life (and why I think that is the case), 4 basic tips for processing emotions and one optional tip and some mindset tips for PROCESSING LIKE A BOSS with a curiosity lens. 

Emotion v.s. Feelings
Emotion= "bodily reactions are activated through neurotransmitters and hormones" more specific
Feeling= "conscious experience of emotional reactions"

Processing 101 from my non-expert opinion
1. Notice & Name it
2. Permission
3. Feel it
4. Release it
5. Optional: Reframe it

Remember this might look different for you, but a little framework never hurt nobody! We are ALL a work in progress in processing our emotions. 

If you do need support in tackling your own fitness, nutrition and mindset goals in my group coaching style holistic wellness community Sweaty Souls, please email me at [email protected] or fill in this form and I will contact you within 48 hours.

If you want to continue the discussion had on the podcast and have more reminders in your digital world to be mindful, listen to yourself and bring some joy please follow the podcast's new Instagram by following this link!

So, if you're in the mood for a cup of tea, a hug and a kick in the butt all at once, you're in the right place! 

If you vibed with this episode, SUBSCRIBE! And share a screenshot on your Instagram stories and tag me @ensusiasm . 

If you vibed...I bet your friends will too! Together we can figure out how to charge up ourselves as much as our devices...Until next time focus on less scroll and more soul 

An overview of some epic personality tests, how they differ, why I think it’s meaningful to have multiple sources of data about yourself to gain more self awareness 

Self Awareness- “the experience of one’s own personality and individuality”

“to see yourself clearly & objectively through reflection and introspection.

The Myers–Briggs Type Indicator https://www.mbtionline.com

16 different types, created by Isabel Myers and Katharine Briggs,  during World War II 

Gary Chapman’s Five Love Languages https://www.5lovelanguages.com/quizzes/ 

How do I feel supported?  We often GIVE the love we want to receive 

We have one primary language- we may have a close secondary love language 

 NEW TIP: Use YOUR love language for your SELF LOVE 

Birth charts https://astro.cafeastrology.com/natal.php

Deeper Dive into who you are beyond just your typical mainstream sun sign 

Birth or natal chart: Map of the sky & planets at the exact moment & place you were born

For Beginner: check out your chart on Co-star app

Those into astrology wanting more details- The Middle Podcast- “junk food” astrology https://open.spotify.com/show/57VOkoPhsHxD6Ga8eKDuTm?si=T4orEHPBSh612VOnV3oFJA

Whitley- thesoulflowercollective Birth chart reader https://instagram.com/thesoulflowercollective?igshid=6pho3kk6loc7

Enneagram Www.enneagraminstitute.com 

9 personality types 

Not stagnant, can shift to show different attributes based on your state(relaxed/stressed)based on the internal- YOUR motivation & fears

Advice from enneagram expert who spoke in the personal growth community I’m a part of Www.enneagraminstitute.com -read through the descriptors and decide which one you align with is a better way to type than the quiz 

Based on advice from https://instagram.com/enneagramandcoffee?igshid=otay4d87ruhc

Human Design https://www.mybodygraph.com/index.php  

EXPLODING RIGHT NOW! 

Founded by Alan Robert Krakower

Tool to describe our ENERGY-you get a chart & people specialize in reading them

Manifestors, Generator, Manifesting Generator, Projector, Reflector

Based on my notes from a workshop given by @Victoriajane.hd