Cultivate with Sarah Zastrow

# 61 5 Secrets of People who Have Awesome Memories and How to Improve Yours

How to you get better at remembering things? Or how do you stop forgetting things? I have a terrible memory and so I have a complex strategy for how to actually remember to do things. This week we talk all about how to be more effective and productive even if your memory sucks.  

The 5 Secrets are

1. Relieve stress first thing in the day so you can be more relaxed, mindful and actually listen
2. Write things down in one place, not on 500 sticky notes.

I have 2 sections of a To-Do notebook, one for things to do when I am at work, and one for things to do when I get home

1. 2-minute rule-if something takes less than two minutes, do it immediately
2. For things that take more than two minutes, schedule things into your calendar to do later
3. Create a Power hour -a time to hammer through the annoying things or mundane tasks you have to do

Being productive and effective is a lot easier when you are organized and can remember to do the things you need to do. There are a million tools to help you to stop forgetting things and improve your memory. These are my favorite five.

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#60 Candice Frazier: How God Heals Us in Unexpected Ways-From Trauma, heartbreak, and Rejection to Self-Love, Grace, and Healing

***Trigger Warning

Candice Frazier lost it all. She picked herself up, healed and had to draw some serious boundaries. Boundaries with your own children can be excruciatingly painful.  During this Easter week, Candice bears it all for us. She talks about how in the depths of heartbreak, rejection, and trauma can be overcome with the help of the God.

-How your inner child determines react versus respond

-How trauma effects faith, healing, pain, and relationships

-How Jesus died for our sins goes so much farther than the 10 commandments

-Are humans sent to each other for the purpose of messages or lessons?

Candice is a Certified Master Transformation Health & Life and Mindset Coach, former Certified Medical Assistant, an Air Force Veteran, poet, author and speaker. She has overcome the adversity of childhood abuse & trauma, and is a 2x suicide survivor. Her book Namaste Away and THRIVE: Release Negative Influences and Love Yourself includes the tools she used to help her recover from past traumas, heal and THRIVE. Her poetic approach to alchemizing trauma and negative influences will inspire you to unconditionally love yourself and let go of negative influences from people, things, habits and beliefs.

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

Connect with Candice Fraizer

Website: http://www.candicejfrazier.com/

Email: [email protected]

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

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

# 59 5 Ways to Have More Energy Throughout the day

We all want more energy, to feel energized so we can get more done and have time to relax and do some self-care at the end of a long day. But how do you get more energy? Can we get more energy or do we have to make it?

Here is 5 Ways to Get More Energy and Energize Throughout the Day

1. Get enough sleep at night 7.5 -8.5 hours
2. Exercise every day
3. Move 20 seconds every 20 minutes, stretch, adjust your eyes, and use the restroom because you are drinking enough water right?
4. Eat balanced snacks-don't rely on caffeine
5. Act the way you want to feel-dance, energize, and get things done

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#58 Anne Shoshana Deakter and The Soul's True Fulfillment Formula

After a series of major life altering wake-up calls, where Anne Shoshana lost her father, marriage and career, in one fell swoop, she had to quickly reevaluate her life and come up with solutions. Searching for answers she went back to school and studied educational leadership and multiple spiritual disciplines. For the past 25 years she has been speaking and coaching and sharing The Soul's True Fulfillment Formula, so that high achievers can find their Soul's True Purpose & feel fulfilled every day.

Topics Covered:

1. You can't run away from your calling
2. God's nudges circle back around if you ignore them
3. How to live the life that lights you up

In her new book, You aren't here to be good, you are here to be better; how to reclaim hope, purpose and fulfillment in a world gone crazy, she presents her groundbreaking, step by step system, THE SOUL'S TRUE FULFILLMENT FORMULA, for living a fulfilled, purpose driven, abundant, meaningful & joyful life (which BTW is humanity's birthright & destiny). 

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

Connect with Anne Shoshana Deakter

Website: https://www.anneshoshanadeakter.com/

Email: [email protected]

Facebook: facebook.com/annesdeakter

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

Free discovery call here: https://calendly.com/anneshoshanadeakter/discovery

1st 3 chapters of the book here: https://mailchi.mp/9b0ef65c26f8/your-souls-true-purpose

#57 Biggest Diet Culture Myths and Why Intuitive Eating is Healthiest

The treadmills at the gym are a hot commodity right now. Why is that? I suspect that with this warm burst of weather, people suddenly have the urge to shed that quarantine 15 and get their summer body back.

This is toxic diet culture, not sustainable and unfortunately very common. Today, we debunk the most dangerous nutrition myths, the worst tasting "health" foods and how to be more intentional with our eating and our lives.

Topics Covered:

-11 biggest diet myths

-Why diet culture is toxic and perpetuates low self confidence

-Most hated health foods

-3 steps to start intuitive eating

Sources: https://www.healthline.com/nutrition/biggest-lies-of-nutrition

https://www.webmd.com/diet/news/20081028/the-truth-behind-ten-diet-myths

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#56 Re-evaluate Priorities with 4 Quadrants by Steven Covey

Download the journal prompts and 4 quadrants graphic for today episode HERE. 

As we celebrate the one year anniversary of two weeks to flatten the curve it is important to look back and reflect on the changes that have ensued. This episode has 11 journal prompts plus my favorite tool to help organize and prioritize my to-do list.

Topics Covered:

-How have priorities changed pre-covid?

-What major changes have happened in the last year?

-How to use Steven Covey's 4 Quadrants

-11 journal prompts to help us process the changes from covid 19

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#56 Skip Mondragon –Wrestling Depression is Not for Wimps- From Army Colonel to Suicidal Ideations and How to Get Help

***Trigger Warning ***Donald G. "Skip" Mondragon tells us the story of how he went from being bullied in school to Wrestling Champion to Army Colonel to a deep depression and how he dug himself out. He talks about the importance of faith, community and inner work.

Topics Covered:

-How to change prayer and the importance of faith in healing

-How the highs and lows of life give us purpose

-How to reach out to help in a deep depression

-How surrounding yourself with a good team makes the biggest difference

Donald G. "Skip" Mondragon, MD, graduated from the Oral Roberts University School of Medicine and completed a residency in Internal Medicine at the Northeast Ohio University College of Medicine Affiliated Hospitals in Canton, Ohio. Colonel Mondragon is a twenty-six-year Army veteran, spent thirty months in combat zones, and is a National Veterans Wrestling Champion. Skip became a casualty of depression and as he recovered, was called to advocate for men struggling with this dark disease by speaking and writing. He is the author of Wrestling Depression Is Not For Wimps! Skip and his wife, Sherry, reside in Midlothian, Texas. 

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

Connect with Skip Mondragon

Facebook: https://m.facebook.com/SkipWNW/?_rdr

Twitter: https://twitter.com/SkipWnw

Website: https://wrestlingisnotforwimps.com/

Book: Wrestling is Not For Wimps

#55 Kirsten Bloomquist- Hypnotherapy and How to use the Subconscious Mind to Achieve Your Best Life

Kirsten Bloomquist helps people rewire their minds to get what they really want: more happiness, confidence and success with hypnotherapy.

Plus, find out how to win a free copy of Kirsten's book Power Now!

Topics Covered:

-What is hypnotherapy

-How to access your sub-conscious mind

-How to reprogram limiting beliefs

-How fear can ruin your mindset and how to stop fear from controlling you

-How to stop negative thoughts

Kirsten Bloomquist is a Clinical Hypnotherapist, Transformational Coach and Author of the book, "POWER NOW: The Art of Getting What You Want." Her past clients include professional athletes, doctors, celebrity figures, business teams and the mega wealthy.

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

Connect with Kirsten Bloomquist  

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

Instagram: https://www.instagram.com/feeling.powerful/

Website: https://www.feelingpowerful.com/

Book: Power Now, The Art of Getting What You Want, How to master Your Mind & Love Your Life

#54 Let's Celebrate Black History Month-5 Favorite Books, Voices and Historical Figures

February is Black History Month. Today, we are talking about the top 5 most influential African American people in my life, some of my favorite books authored by persons of color and a great article from Oprah's O Magazine.

Topics Covered:

5 Favorite books authored by People of Color

5 Most influential Black Voices in my life

26 African American Historical Figures You Probably Don't Know, But Should

https://nymag.com/strategist/article/anti-racist-reading-list.html

https://www.oprahmag.com/life/g25954127/african-american-historical-figures/?slide=26#sidepanel

Plus, check out that App EatOkra. EatOkra helps you to find restaurants owned by people of color. Supporting local businesses that are owned by African American's helps everyone.

From this point forward I am intentionally doing more to celebrate the people of color in my life, to support black owned businesses and learn more about how I can be a better advocate and ally.

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#53 Get to Know Yourself -5 Best Personality Tests to Help You Live and Work Better

"To know thyself, is the beginning of wisdom" -Socrates

Getting to know yourself is the first step in personal development, learning new skills, and growth or learning. These four personality tests, plus the last one is more a journal prompt, can help you to identify where you are and in what area's you can grow.

5 Favorite Personality Tests

1. 4 Tendencies by Gretchen Rubin –Upholders, Obligers, questioners, rebels https://quiz.gretchenrubin.com/

1. Enneagram- 9 Types https://www.truity.com/test/enneagram-personality-test

1. Emotional Intelligence test -Institute for Health and Human Potential - https://www.ihhp.com/free-eq-quiz/

Sarah's Youtube Video about Emotional Intelligence with Joe Shaffner: https://youtu.be/EPQFQt74apk

1. Myers Briggs Type indicator and the 16 types -most widely used, helps you know yourself better so you can better communicate, relate, learn, and grow. https://www.16personalities.com/

1. VITALS Journal Prompts by Psychology Today-What are your values, interests, temperament, around the clock activities, life mission and meaning, and strengths? https://www.psychologytoday.com/us/blog/changepower/201603/know-yourself-6-specific-ways-know-who-you-are

Taking these traits quizzes are a fun way to learn about yourself and where you can start to learn and grow.

Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It's only $37 and Amazon Prime will deliver it tomorrow!

Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

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

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e