#52 Vikki Louise Get More Done in Less Time- Time Hacking and How to Up-Level your Productivity

"Things take as long as we f*cking let them, why do we have this time narrative?" Vikki Louise is a Time Hacking and Productivity Coach. Time Hacking is when we eliminate the time narrative (things like "Things take time, time heals all") and reframe how to get more done and put aside our brain's thought patters that try to slow us down.

Topics Covered:

-What is time hacking and how can we use it to 10X our lives

-How to tell when your brain is telling you a story and how to call B.S.

-How listening to your inner crazy can give you a breakthrough

-What is the fastest way to rewire your brain to set yourself up for success

Vikki coaches her clients to accomplish massive goals, fast, by removing time from the success equation. This is not about hustle. Stop using time, start optimizing it. This leaves you will more time off, more focus in your time on, and more results. She also hosts the F*CK Anxiety & Get Sh*t Done podcast

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 Vikki Louise

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

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

Website: https://vikkilouise.com/

F*ck Anxiety & Get Sh*t Done Podcast: https://pod.link/1455953384

#51 Barbara Trapp- How to Get Focused, Organized, and Productive and Build Momentum Doing It

-Are you an outie? Or an Innie? Barbara Trapp and I dive into organization, productivity, and how these things work together. What is the Pomodoro System and how do you use time blocking to get more done? Also, Barbara and I have way too much fun in this conversation so get ready to laugh!

Topics Covered:

-How to trigger a productivity mode using your office atmosphere

-Where to start getting your home organized and how to use momentum to continue

-How a clean bedroom helps us sleep better

-How to be hyper focused on a task using timers and micro-goals

-How to draw boundaries around work hours for you and your family

Barbara Trapp is a Certified Professional Organizer®, and Productivity Coach. She has over 15 years' experience in Human Resources, Training and Development, and Process Improvement, and holds specialist certificates in Residential Organizing, Life Transitions, and Workplace Productivity. She is also a Certified DISC & Driving Forces Facilitator.

Barbara graduated from FSU with a B.S. in Leisure (yes, you heard that right!) and has moved 20 times. In 2016 she quit a well-paying job in a toxic environment, packed her car and drove around the country for three months, listening to many top business and personal development books. 22 states and 52 books later, she was ready to start her own business. Barbara is the owner of Zen Your Den and Zen Your Biz and offers nonjudgmental help to busy and overwhelmed people.

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 Barbara Trapp

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

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

Twitter: https://twitter.com/zenyourden

Website: https://zenyourden.com/

# 50 Jenn Espinosa-Goswami 4 Steps to Sustain Change and How Motivation Effects It All

Jenn Espinosa-Goswami is a human potential expert and holistic coach at Weightless LLC. A long-time member of the 100 pound club, she is also a marathon runner who has been featured on Women's Health, Reader's Digest, Prevention, Spry Living and many national media sources. She is mom to two beautiful daughters, and will do anything for a tasty taco.

She teaches us 4 Steps to make positive change (for your weight, your health, your goals, money or any other area of your life)

1. Awareness
2. Get clear on your why
3. Set monthly milestones
4. Celebrate your journey and reward yourself along the way

Plus, we talk about:

*What is the fifth element?

*How to do daily affirmations? And why they work!

*4 Tendencies of Motivation by Gretchen Rubin

Take the quiz to find out how you are motived https://quiz.gretchenrubin.com/

Get the Killer Morning Routine Framework or the Water Worksheet at www.micultivatebalance.com/tools

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 Jenn Espinosa-Goswami

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

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

Website: https://weightlesschronicles.com/

New Program: www.weightlesschronicles.com/confidence-on-camera/v

#49 Dick Bork, Valhalla Warriors Club and Life After War: An Important Conversation About Mental Health, Physical Health, and Community

***Trigger Warning

"There is nothing more dangerous than you own mind. . . .your situation is not going to change but your outlook on it can and so if we can create an environment that helps you look at all these daunting and overwhelming things in your life. . . then you can get through anything"

*Why life after the military, college or high school can be so lonely

*How going to the gym is the tip of the iceberg

*What to do if someone is suicidal

*Dick's hope for veterans everywhere

Dick Bork created Valhalla Warriors Club to be a place to work out, hangout and talk about life. It's a place for everyone to talk about how to tackle any hurdle life throws at you, connect with like minded people, and improve your mental and physical health. Listen to this episode to learn more.

The hardest part of achieving your goals, keeping your resolutions or creating a new habit is consistency!

Goals. Habits. Progress. Goals for 2020 went down the pooper! Want to create goals for 2021 and actually achieve them? Enroll in the 2021 Goal Setting Workshop happening January 14th, 2021 at 7pm. Replay is available. Register today for $15 on www.micultivatebalance.com

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 Dick Bork and Valhalla Warriors Club

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

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

# 48 3 Steps to Make a Habit Stick

Habits aren't hard, remembering to do them is hard.

Change doesn't happen from having one good day, it happens when you up-level your average day. It happens when you create routines and habits that help you to automate things. The key is, consistency and remembering to do the things that get you closer to your goals.

3 Steps to Make Habits Stick

Step 1. Write out your ideal day-include everything you have to do, want to do and the things that get you closer to your goals

Step 2. Write out 5 habits that could get you there

-For example: Habit #1 Killer Mourning Routine framework:  gratitude, bible, journaling, affirmations, to-do list (Get the free framework printable on www.micultivatebalance.com/tools

-Habit # 2 Morning pick up routine-scan the house for things that need to be picked up

-Habit #3 Workout

-Habit #4 Evening pick up routine-scan the house for things that need to be picked up

-Habit #5 Bedtime stretching and gratitude

Step 3. Set reminders or timers in your phone to make it happen, if it doesn't reflect in your schedule, you will forget!

Goals. Habits. Progress. Goals for 2020 went down the pooper! Want to create goals for 2021 and actually achieve them? Enroll in the 2021 Goal Setting Workshop happening January 14th, 2021 at 7pm. Replay is available. Register today for $15 on www.micultivatebalance.com

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

#47 3 Ways to Get Excited for the New Year

Refection questions for 2020

1. What was the worst part of 2020 and why?
2. What was the best part?
3. What did you learn in general? What did you learn about yourself?
4. How did you take what you learned and use it to grow?
5. How are you going to take what you learned and move forward in 2021?

How to choose a word and a direction for the new year

How to create a vision board for 2021

Want to start your morning off rockin' and rollin'? Download the Killer Mourning Routine Framework to help you feel energized and aligned every day. Download for free at https://www.micultivatebalance.com/

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

# 46 God Moments and Every Day Miracles

God is with us every day; he cares about the smallest moments in our lives but sometimes it's hard to feel his presence. Since Jesus is the reason for the season, I wanted to highlight some listener stories from you guys.

Topics Covered:

-5 Zero effort ways to make this holiday special

-The Christmas Story

-Every day miracles

Packages still not arriving? Try our line of Signature Covid Scarves, it is a combination of an infinity scarf and a neck gator that is stylish and can easily be pulled up over your nose and mouth for easy errand running or working all day. See all 5 styles and 11 colors at www.micultivatebalance.com

Use promo code HOLIDAY40 at check out for 40% off

And Promo code PICKUP if you want to do porch pickup

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 Kristin Davis

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

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

Website: https://hillvalleyworkshop.com/

 #45 Part 2 How to Reduce Holiday Anxiety with Jamie Molnar

Jamie Molnar is a licensed therapist and has 15 years of clinical experience. She works primarily with clients that grew up in alcoholic family systems, have been children of narcissistic parents and people who struggle as adults. She helps people who are empaths and HSPs, which are common traits of those that grew up in dysfunctional or unsafe family systems.

Topics Include:

-How to gracefully change the conversation

-How to draw boundaries during the holidays

-How to walk away during an uncomfortable situation

-How to listen to your pre-holiday anxiety

-What to do if you having nightmares or bad dreams before an event

Need a gift Idea that is cute, cozy and covid approved? Try our line of Signature Covid Scarves, it is a combination of an infinity scarf and a neck gator that is stylish and can easily be pulled up over your nose and mouth for easy errand running or working all day. See all 5 styles and 11 colors at www.micultivatebalance.com

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 Jamie Molnar 

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

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

Email: [email protected]

Websites: https://jamiemolnar.com/  

For therapists or healers: https://www.thevisionariescollective.com/

Resources to find a counselor in your area and other great resources to get started: www.psychologytoday.com

#44 Part 1 Jamie Molnar How to Set Boundaries for the Christmas Season with Difficult Family Members

Jamie Molnar is a licensed therapist and has 15 years of clinical experience. She works primarily with clients that grew up in alcoholic family systems, have been children of narcissistic parents and people who struggle as adults. She helps people who are empaths and HSPs, which are common traits of those that grew up in dysfunctional or unsafe family systems.

Topics Include:

-How to deal with narcissistic and manipulative family

-How to draw boundaries during the holidays

-What should you do, when someone crosses a boundary

-How to do emotional prep work before a Christmas Party

-How to make a plan and process triggers

-How to journal through hurt feelings or traumatic conversations after family gatherings

Journal Prompts: The Story We Tell Ourselves About Stressful Conversations (These are the journal prompts I use, when working through hurt feelings or traumatic or triggering conversations to process and do the "after-work") download for free at https://conqueryourpain.mykajabi.com/journal-story

Need a gift Idea that is cute, cozy and covid approved? Try our line of Signature Covid Scarves, it is a combination of an infinity scarf and a neck gator that is stylish and can easily be pulled up over your nose and mouth for easy errand running or working all day. See all 5 styles and 11 colors at www.micultivatebalance.com

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 Jamie Molnar  

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

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

Email: [email protected]

Websites: https://jamiemolnar.com/  

For therapists or healers: https://www.thevisionariescollective.com/

Resources to find a counselor in your area and other great resources to get started: www.psychologytoday.com

#43 11 Ways to De-Stress this December

I don't think I need to tell you how stressful December is. What I do need to share, is how to lower your stress level so you can actually enjoy the holidays.

11 Ways to lower your stress level

1. Get more vitamin D. The majority of people in the northern states have Seasonal Affective disorder or SAD. Getting enough vitamin D is crutial for a healthy body and mind, not to mention it gives you energy and helps you to feel happier. I take a vitamin D supplement and try to get lots of foods rich in Vit. D.
2. Exercise- endorphins make us happier. Also, exercise give us more energy, helps our immunity and helps us to be healthier all around.
3. Music-listening to music is one of the most powerful external tools that you can use to change your mood. Music elicits a feeling and we can use a specific song or playlist to help us achieve whatever we want to feel. For example: relaxed, energized, happy, nostalgic or festive with Christmas spirit.
4. Create something- everyone needs to create, the problem is, we don't make it a priority. Do something creative every week.
5. De-clutter one area-pick a table, drawer, or corner where things tend to pile up and cut down on the mess. Clutter in our home means anxiety in our mind, fortunately it's an easy fix.
6. Decorate- in episode number #33 Lori Fischer teaches us about how our home furnishings and home décor effect our stress and mental health. Put up some lights, a santa or two and deck the halls!
7. Do something that will make you joyful-watch a great movie or do an activity that you know will make you happier
8. Socialize-call a friend, write a letter, send a card or do something that makes you feel loved by other people.
9. Drink your water and get 5 fruits and veggies per day! Need help with the water? Go to micultivatebalance.com/tools and download the water worksheet for ideas to make water less boring, our signature water tracker and the best tip for how to never forget to drink your water again.
10. Tend to something living (kids and spouse don't count) get a houseplant or a betafish! Seriously in episode #14 Christina Majoinen teaches us about how having greenery or nature helps our productivity, stress level and overall home feeling.
11. Laugh a little every day-look up a joke, have a laugh contest with your family or search #funny on social media to intentionally bring joy and laughter to your life.

Also, if you are really struggling right now, make sure you are getting up at a regular time, taking your medication and vitamins consistently, showering, and getting ready for the day. A simple routine is so powerful when it comes to improving our mental health.

The Cultivate a Balanced Life Coaching program is finally here and open for enrollment!!!

If you want to:

-Lower your stress level

-Feel on top of things

-Improve your mental and physical health

-Join a supportive and loving community of people working to live better lives

Then all you have to do is go to www.micultivatebalance.com and enroll at this very special pricing of $30 for the month of December.

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

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

Download the free Water Worksheet at www.micultivebalance.com/tools