February was a plot twist that no one saw coming or needed. If your month felt like an uphill battle without enough time to even get traction, you’re not alone. In this episode, Thea and Meg are unpacking what it actually takes to reset after a month that knocked you sideways.

Because here’s the truth: you don’t have to throw away the whole year just because February didn’t go as planned.

We’re talking about:

• The unexpected chaos of February – A broken foot, endless sickness, and how slowing down went very differently than expected.
• Lessons in resilience – The surprising clarity that comes from forced stillness.
• How to actually reset – Not just performatively, but in a way that helps you move forward.
• The difference between intensity and pace – Why slowing down doesn’t mean losing momentum.
• What we’re focusing on this spring – And why March deserves more credit than it gets.

If February felt like a dumpster fire, this episode is for you.

Screenshot this episode and tag @CowgirlsOverCoffee to share how your February went and what you’re looking forward to this spring.

If you’re finding these conversations helpful, please take a minute to rate and review the podcast. It helps us connect with more women who are navigating the same challenges.

• Join the Cowgirls Over Coffee Membership – Your space for planning, productivity, and resilience-building, with the community to back you up.
• Follow us on Instagram – More behind-the-scenes conversations and strategies for balancing ambition with daily life.

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Finding balance in life’s toughest seasons is about more than simply managing a to-do list, it’s about strengthening the skills and mindsets that allow you to thrive, even when everything feels chaotic. In this episode, Jill Carr and Meg Scales join the conversation to unpack what it means to navigate high demands with grace, curiosity, and a touch of stubbornness.

Join us for a conversation about how to balance multiple high-demand roles, redefining your relationship with expectations, and embracing life’s ebb and flow while trusting yourself. Highlights from this candid discussion include:

• Why February feels harder and how to avoid burnout during short, intense months.
• The power of curiosity in place of self-criticism for overcoming overwhelm.
• Strategies for shifting from “winging it” to deliberate planning to create control amid chaos.
• How prioritizing flexibility, reflection, and self-awareness leads to sustainable success.
• Daily practices that help you manage competing demands without sacrificing yourself.

Key Quotes:

• “When we feel out of balance, it’s a signal - it’s a systems check, not a failure.”
• “Balance is less about the system and more about who we’re becoming in the process.”
• “Curiosity and stubbornness, where they meet, that’s where the magic happens.”
• “The actions you take aren’t the skill. The skill is in the ability to understand what actions are needed next.”
• “You don’t figure out balance once; you strengthen the skill of figuring it out every day.”

Actionable Insights:

1. Track Your Time: Understand how long tasks actually take to reduce overwhelm and plan more effectively.
2. Ask Yourself: What Can I Do for My Tomorrow Self?: Small actions today can set you up for success tomorrow.
3. Challenge Yourself to Quit Winging It: Plan deliberately, even in small areas like meal prep or scheduling, to create space and ease.

Engage and Share:

What resonated with you? Share your insights and tag @cowgirlsovercoffee on Instagram! Let’s learn from each other and keep this conversation about balance going.

Relevant Links:

• Join Cowgirls Over Coffee
• Subscribe to the Podcast

Subscribe, Review, and Reflect:

If you found value in this episode, leave a review and share it with a friend who needs some encouragement during a tough season. Let’s grow and thrive together.

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!

Resources & Links:

• Learn more about the Cowgirls Over Coffee Membership
• Learn more about podcasting from Jill Carr from her exclusive private podcast. Or, work with Jill through her Podcast Launch Academy Course, 1:1 Podcast Launching or Podcast Management Services.

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee
• Follow Jill Carr @jillcarrpodcasting
• Follow Meg Scales @meg.scales

Make sure to hit subscribe/follow so you never miss a convo!

Feeling like January left you in the dust? I’ve got you. This episode breaks down a no-nonsense, three-step approach to monthly planning that will help you stay on top of your goals, align with the rhythm of the season, and press pause on the chaos.

Get ready to audit what worked (and what didn’t), set an intentional vibe for February, and create a messy first draft of your plans without overthinking or overwhelm. From romanticizing your life with simple practices to navigating February’s unique challenges, this episode is packed with practical, real-world strategies to help you feel in control and confident as you move into the month ahead.

What You’ll Learn in This Episode:

• Why February has a higher risk of burnout and how to avoid it.
• A three-step monthly planning system to stay organized and reduce overwhelm.
• The importance of setting the tone for the month and how it impacts your focus.
• Practical ways to reflect on January and use those insights for February success.
• Why romanticizing your life with monthly aesthetics can boost productivity and joy.
• Strategies to navigate February’s unique challenges, like losing two whole days!
• Key dates to plan for in February and how to prepare for the months ahead.

Why it Matters:

Because February has a way of speeding up just when you need it to slow down. This episode offers a direct approach to monthly planning that works. Providing you with a clear, actionable system to plan your month, stay intentional, and actually feel good about how you’re spending your time. Whether you’re juggling business, family, or just trying to keep your head above water, these strategies will help you slow down, focus on what matters, and feel like you’re in control.

Key Takeaways:

• Start each month with an audit: Reflect on what worked, what didn’t, and what you want to do differently.
• Set the tone by calibrating with your long-term goals and deciding exactly how you want to experience the month.
• Create a messy first draft of your plans. Perfection isn’t required, but progress is.
• Identify what you need to make your month successful at the start, from support systems to habits.
• Add “speed bumps” to your month, like intentional celebrations or moments of self-care, to effectively “slow down time” and make it meaningful.
• Plan ahead by looking 12 weeks out to avoid surprises and stay proactive.

Love the episode? Have suggestions for next month’s planning conversation? Screenshot and tag @cowgirlsovercoffee on Instagram or send a message directly.

Explore my monthly aesthetics and find inspiration for romanticizing your life with curated Pinterest boards. Check mine out on Pinterest here.

Ready for more support than this podcast can provide? You should join us inside the Cowgirls Over Coffee Membership. You can snag an Access Pass today for 90-days of full access! Learn all about it here.

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Health and fitness goals dominate every January conversation, but what if the way we approach them is all wrong? This episode explores how to create sustainable habits that prioritize energy, longevity, and quality of life over quick fixes and societal pressures. Guest Kelly Alshwagger of Western Workouts brings her no-nonsense perspective, tackling the common pitfalls of health and fitness goals, the obsession with weight loss, and the marketing gimmicks that steer people in the wrong direction.

Learn how to start where you are, focus on what truly matters, and build a practice you’ll love for the long term. Whether it’s incorporating simple habits like hydration and walking or finding joy in the process, this conversation is packed with actionable advice to keep your health and fitness goals on track all year long.

What You'll Learn in This Episode:

• Why "New Year, New Me" fails and what to do instead.
• The importance of focusing on gains, not losses, when setting health goals.
• Four foundational habits to improve your fitness and well-being.
• Why time invested beats time wasted in health and fitness.
• How to assess and adjust your goals with every season of life.
• The connection between physical health, energy, and long-term longevity.
• Practical tips for balancing a demanding lifestyle with fitness priorities.

Key Takeaways:

• Start with small, consistent actions: 20 minutes, three days a week can change your life.
• Focus on the quality of life you’re gaining, not just the weight you’re losing.
• Prioritize foundational habits: adequate protein, hydration, sleep hygiene, and daily movement.
• Ditch the all-or-nothing mindset and embrace progress over perfection.
• Assess your goals regularly to ensure they align with your values and lifestyle.

Connect with Kelly Altshwager:

• Website: WesternWorkouts.com
• Instagram: @Western_Workouts

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!

Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

This week’s episode digs right into the messy middle of January, a time when the spark of New Year’s goals can feel overshadowed by life’s chaos and demands. This conversation with Thea & Meg tackles the reality of starting a new year amidst change, unpredictability, and the lingering feeling of being “behind.”

Explore the mindset shifts and strategies that high-achieving women can use to embrace change, lean into the discomfort of growth, and redefine their expectations for success. From finding clarity in the chaos to integrating family, work, and personal priorities, this episode offers actionable insights for balancing ambition with presence.

Tune in for candid reflections, powerful reframes, and practical advice to help set the tone for 2025 with intention and purpose.

• Leaning Into the Seasonal Cadence: How January and February offer a natural invitation for reflection, planning, and resetting priorities.
• Reframing the Feeling of Being “Behind”: Turning the discomfort of falling short of expectations into a catalyst for growth and clarity.
• Integrating Life and Goals: Strategies for weaving work, family, and personal goals into a cohesive and balanced vision.
• Releasing Unhealthy Expectations: Recognizing and letting go of self-imposed pressures that drain joy and hinder progress.
• The Power of Rituals and Reflection: Creating meaningful habits and traditions, like Meg’s winter solstice ritual, to anchor growth and connection.
• Finding Ease in the Hard Seasons: Embracing the full range of human experiences (both challenges and triumphs) and finding strength in the process.

1. January is not a race, it’s an invitation to slow down, reflect, and set intentional goals.
2. Feeling “behind” can be a sign of ambition, reframe it as an opportunity for clarity and alignment.
3. Integration, not compartmentalization, is key to balancing family, work, and personal priorities.
4. Let go of unhealthy expectations and focus on what truly matters in your unique season of life.
5. Rituals and intentional pauses, like seasonal reflection, create space for growth and connection.
6. Goals are not just about outcomes, they’re about the process and progress along the way.
7. High achievers thrive when they balance ambition with presence and ease.

Love this episode? Screenshot it, share it, and tag @cowgirlsovercoffee to join the conversation. Share your biggest takeaway or your vision for 2025, and let us cheer you on as you set the tone for your year ahead.

Make sure to subscribe and leave a review to help more like-minded women discover conversations that inspire and empower.

• New Year goals
• Goal setting for women
• Embracing change and growth
• Seasonal reflection
• Work-life integration
• Mindset for high achievers
• Rural women’s lifestyle
• Productivity and balance
• Letting go of expectations
• Family and business balance

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

The first Monday of the new year is here, and it's time to reset, refocus, and realign for 2025. This episode dives into a fresh approach to goal-setting and planning that avoids burnout and builds sustainable momentum throughout the year. Using the concept of a seasonal cadence and symbiotic goals, this method ensures those big dreams and visions come to life while also meeting the daily demands of life without feeling overwhelmed and burning out.

What You’ll Learn in This Episode:

• The transformative power of seasonal cadence for balancing productivity and presence throughout the year.
• How to set and execute three initiatives—multi-step goals that drive long-term impact.
• Why five resolutions can strengthen habits and actions to support your biggest goals.
• The role of ten practices—daily or weekly routines that sustain energy, clarity, and performance.
• How to embrace patience, consistency, and the compound effect to stay motivated during the "invisible" stages of progress.
• A clear breakdown of how to align your goals with seasons: planning and priming in winter, progress in spring and fall, and restoration in summer and the holidays.
• Practical tips for structuring your 2025 goals into actionable categories for maximum focus and results.

Why This Matters: Many women in high-demand roles struggle with the tension of pursuing big goals while managing everyday life. This episode delivers actionable strategies to create a sustainable plan that prioritizes both—leading to less overwhelm, more confidence, and lasting success. By working with the natural rhythms of the year, you will gain clarity, focus, and resilience to achieve your most ambitious goals without sacrificing what matters most.

Key Takeaways:

• Goals need a structure to thrive: Break them into initiatives, resolutions, and practices for a balanced approach.
• Seasonal cadence is the ultimate tool for preventing burnout while maximizing progress.
• The compound effect is real—small, consistent actions over time lead to big results.
• Planning isn’t about rushing—it’s about creating intentional, deliberate progress that feels aligned and achievable.

Links and Resources:

• Join the New Year Blueprint: A Six-Week Goal-Setting Program Starting January 13th
• Previous Episodes: Reflecting on 2024 with Daily Prompts #53 - #58
• Connect on Instagram: @cowgirlsovercoffee
• Share your goals: Screenshot this episode, tag @cowgirlsovercoffee, or send a DM.

Rate, Review & Follow: Enjoying the podcast? Make sure to rate and review—it helps more women like you find these tools for success. Don’t forget to hit the follow button to stay updated on future episodes.

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 6"

Happy New Year’s Eve! In this final episode of The Lost Week Journaling Challenge, we tackling the day 6 prompt taking you through an empowering reflection to identify obstacles that stood in the way of your dreams, goals, and contentment in 2024. This process sets the stage for entering 2025 with clarity and intention.

• Day 6 Prompt: Reflect on obstacles:

1. Create a list of 10 obstacles that hindered your goals, dreams, or contentment in 2024.
2. Take a break, then review the list and reflect:

• How does the list feel as a whole? Are some obstacles interconnected or less significant than they seemed?
• Can you take action to limit, work around, or remove any of these obstacles?
• Are there obstacles that can be reframed or diffused by shifting your perspective?

1. Identify actionable steps to address or let go of these obstacles as you move into 2025.

• Why It Matters: By identifying and evaluating obstacles with neutrality, you can release mental and emotional baggage, paving the way for a more focused and productive new year.
• Key Insights: Obstacles often feel larger than they are. Recognizing them, reflecting on their impact, and planning intentional actions can transform challenges into opportunities for growth.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Reflect and process using a notebook, voice note, or any method that works for you.

Thank you for joining The Last Week Journaling Challenge! Start 2025 feeling refreshed, empowered, and ready to take on your goals. See you in the new year! 🎉

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 5"

In today’s episode of Cowgirls Over Coffee, we're dropping Day 5 of The Lost Week Journaling Challenge. This powerful prompt encourages you to reflect on the environments you're spend time in, and how those spaces impact your mood, productivity, and overall well-being.

• Day 5 Prompt: Evaluate your daily environments:

1. List every environment where you spend time—rooms in your home, workspace, vehicle, barn, or even places like a friend’s house.
2. Rate each environment on a scale of 1 to 5:

• 1 = Draining and harmful
• 5 = Healthy and positive

1. Take a break, then revisit your list to reflect:

• Where can you take action to improve an environment?
• Should you spend more or less time in certain spaces?
• Are there environments you can tweak to feel more productive or refreshing?
• Why It Matters: Just like relationships, our environments significantly influence how we feel and function. Recognizing which spaces lift you up or drag you down can help you make intentional adjustments for a more supportive daily life.
• Key Insights: Sometimes small changes in our spaces—whether it’s decluttering, adding a refreshing element, or simply spending less time in draining environments—can make a significant difference in our day-to-day experience.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Use a notebook, a voice note, or any method that helps you reflect and process.

This exercise is a step toward creating spaces that energize and support your goals in the new year. Join us tomorrow for the final prompt in The Last Week Journaling Challenge! 🌟

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 4"

In today’s episode of Cowgirls Over Coffee, we share the next prompt in our weekly Lost Week reflections, to help you explore and evaluate your beliefs about yourself. This exercise aims to uncover how these beliefs have shaped your experiences in 2024 and prepare you for a more intentional 2025.

• Day 4 Prompt: Reflect on your beliefs:

1. Write down 10 things you believe about yourself. These can be positive, negative, or neutral, relating to any aspect of your identity, strengths, or skills.
2. Review the list and free write about these beliefs:

• Are they true or false?
• Were they formed from personal experiences, societal pressures, or others’ opinions?
• How do these beliefs impact you—positively or negatively?

1. Identify what action to take for each belief:

• Strengthen beliefs that empower you.
• Take action to shift or change beliefs that hold you back.
• Release beliefs that no longer serve you.
• Why It Matters: Beliefs shape your identity and influence your goals. By understanding and reframing them, you can better align your mindset with the person you want to become.
• Key Insights: Growth comes not just from achieving goals but from becoming the person capable of achieving them. Evaluating and shifting beliefs is a critical part of this transformation.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Use a notebook, a voice note, or whatever method works best to document and reflect on your beliefs.

This powerful reflection sets the stage for intentional growth and clearer goal-setting in the new year. Join us tomorrow for Day 5 of The Lost Week Journaling Challenge! 🌟

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 3"

In today’s episode of Cowgirls Over Coffee, we continue our Lost Week Journaling Challenge with a prompt focused on reflecting on the most important relationships in your life. This practice helps you understand how these connections have influenced your 2024 and provides clarity for prioritizing or letting go in the year ahead.

• Day 3 Prompt: Reflect on your relationships:

1. List out the most important relationships in your life—at least ten if possible.
2. Rate each relationship on a scale of 1 to 5 based on how happy you are with it (1 = very unhappy, 5 = absolutely thriving).
3. Free write about how these relationships have shaped your experiences and decisions in 2024.
4. Consider which relationships you want to prioritize in 2025 and which ones you might want to release.

• The Power of Reflection: Thea emphasizes the profound impact relationships have on our daily lives, energy, and outlook. Neutrality is key—this exercise isn’t about judgment but about gathering insights for intentional growth.
• Why It Matters: Understanding your relationships provides the foundation for cultivating meaningful connections and making deliberate decisions about where to invest your time and energy in the new year.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Use any medium that works for you—pen and paper, a voice note, or even bullet points.

Take time today to thoughtfully reflect on how your relationships have shaped 2024. Tune in tomorrow for the next prompt in The Last Week Journaling Challenge! 🌟

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If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!