When you channel your energy into tasks that neither empower you nor invigorate your spirit, it can exert a detrimental toll on your nervous system. Whitney’s guest, Dr. Kelly Kessler, is a licensed physical therapist, transformation coach and host of the Rewiring Health Podcast, who works with women to regulate their nervous system and shift from survival mode to thriving.

Whitney and Dr. Kessler explore the prevalent belief that life will eventually calm down, leading us to postpone self-care until an elusive “one day” in the future. They also delve into the dangers of perfectionism, people-pleasing and the misconceptions surrounding achieving “balance” in life.

This episode will leave you with empowering insights and practical tools to reclaim balance, resilience, and ultimately a more fulfilling life.

• Dr. Kessler shares the false truth that women have been taught to believe which is that balance can be achieved when in reality it cannot.
• She suggests shifting your mindset from focusing on balance to focusing on harmony.
• Do you get the benefit of doing something for yourself when internally you’re not able to put positive energy behind it?
• Dr. Kessler shares some red flags that we’re neglecting our nervous system and need to give it a bit more attention.
• One powerful word Dr. Kessler uses to encourage women to have energy and focus without tipping into burnout and overwhelm.
• What Dr. Kessler does to honor heavy emotions during tough times while not getting stuck there.
• Dr. Kessler’s game-changing lightbulb moment: you get more of what you tolerate.

One question women could be asking themselves more: Is this serving me? Does it elevate your energy or lower it?

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Doors are officially open for Season to Shift, Whitney's signature, six-week mastermind for moms, is open! Claim your spot today.

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Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Connect with Dr. Kelly Kessler: Instagraml Websitel Podcast: Rewiring HealthlBreak Free From the Impacts of Perfectionism

In today’s fast-paced world, setting boundaries is more crucial than ever. Boundaries protect our well-being and enhance the quality of our relationships. In this episode, Whitney explores this essential aspect of personal development with her guest, Jennifer Main, author of The Space Between: Creating Conscious Boundaries for Deep Connection & Authentic Alignment.

During the conversation, Jennifer shares her personal experiences of being overly passive and engaging in people-pleasing behaviors, emphasizing the importance of showing up authentically. She also talks about the negative impact of barriers versus healthy boundaries, the process of self-awareness when setting boundaries, and how sensitivity can be a superpower. Additionally, she offers practical tips on how to navigate negative conversations and foster flow state.

Here’s what you can look forward to in this episode:

• How setting boundaries can help us bridge to a deeper sense of both inner peace and a deeper sense of relationship with others
• The subtle burden of people-pleasing
• Conscious boundary setting
• Handling moments when loved ones test our boundaries
• Empathy as a superpower
• What to do when faced with conversations that are dominated by negativity or gossip
• Cultivating flow state

Reflection question to ponder: What is calling me right now?

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The interest list for Season to Shift, Whitney's signature, six-week mastermind for moms, is open! Claim your spot today.

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Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

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Connect with Jennifer: Instagram | Website | Book: The Space Between

While becoming a mother has many blessings, along with the hugs and cuddles comes an invisible workload that women disproportionately shoulder. Aside from the physical toll of childbearing, our mental and emotional health can suffer as we strive to keep our families, homes and careers afloat.

In today’s episode, I talk with Kaitlin Soule, a licensed marriage and family therapist, about her new book, “A Little Less of a Hot Mess: The Modern Mom's Guide to Growth and Evolution.” Kaitlin specializes in women’s mental health, motherhood and anxiety. She’s on a mission to empower women with practical mental health guidance so they can step into their identity as mothers and so much more with increased awareness and compassion, and a healthy dose of humor.

Kaitlin shares the impact motherhood can have on our mental health, common roadblocks for women in their new role as a mother, the biggest gift we can give to our children and practical advice for the whole family to enjoy their time at events or in new places.

Let Kaitlin and I know what resonated with you from this episode by tagging us on Instagram @wellnotesforher and @whitneywoman.

Here’s what to look forward to in today’s episode:

• The invisible workload and how it impacts our mental health
• A look into the impact on our mental health that comes with becoming a mom
• Some of the biggest roadblocks for women in their new role as a mother
• Recognition of the balance between overplanning and going with the flow
• The biggest gift we can give to our children
• Hacks to be more present when spending time with your kids
• Practical advice for the whole family to enjoy their time in new places

The waitlist for Season to Shift, Whitney's signature, six-week mastermind for moms, is open! Claim your spot today.

Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Connect with Kaitlin: Instagram | Website | Book | Podcast

Many women find it challenging to stay present. As meditation and mindfulness become mainstream, we often hear phrases like "live in the now" or "we only have the present moment." However, for women balancing children, home, work, and community demands, staying present can seem nearly impossible.

What does it mean to be present? For Whitney, it’s about fully showing up to the moment without distraction or mental time-traveling. Cultural norms often pressure women to be master jugglers and multitasking queens, leaving us feeling frazzled, cranky, and dissatisfied with our lives.

In this episode, Whitney explores how overscheduling impacts our ability to be present and introduces “segment intending” – a practice of pausing between tasks and setting clear intentions for the next activity.

Whitney also emphasizes the importance of creating a buffer and setting personal boundaries to avoid a constant state of rushing and distraction.

Here’s what you can look forward to in today’s episode:

• The challenges of living in the present moment as a modern-day woman

• Practical tips to avoid overscheduling

• Segment intending – a practice that encourages you to pause and mentally close out of one activity before moving to the next

Reflection question to ponder – Who gets to experience the best version of me when my schedule is full?

The waitlist for Season to Shift, Whitney's signature, six-week mastermind for moms, is open! Claim your spot today.

Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Amidst today’s hustle culture, many of us have made it our norm to live life with constant noise and motion. Instead of taking time to pause and replenish, we often neglect signals from our mind and body. We push through our ever-growing to-do list and fall into bed at night feeling scattered and exhausted instead of at peace.

In today’s episode, I connect with Dr. Saundra Dalton-Smith, a Board-Certified internal medicine physician, speaker and award-winning author about her book: Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. Through our discussion of her book, we explore seven sacred types of rest, where you might have a “rest deficit” and how to integrate various types of rest into our everyday lives to restore our sense of well-being.

Let Dr. Dalton-Smith and I know what you connect with in this episode by tagging us on Instagram: @drdaltonsmith and @whitneywoman.

Here’s what to look forward to in today’s episode:

• Defining “sacred rest”
• Methods people are taking to address exhaustion - other than rest
• The seven types of rest
• A quick practice to integrate into your everyday life to address physical rest
• Recognizing mental rest deficit
• Time-blocking low-yield activities
• Why people pleasers may have an emotional rest deficit
• Honoring your own “no”
• How faith and science can work together
• What Dr. Dalton-Smith learned about surrendering
• Evaluating how we are giving and receiving energy from others
• Being mindful of the positive and negative influences of social media
• Recognizing a sensory rest deficit
• Creative rest vs. creative output

The waitlist for Season to Shift, Whitney's signature, six-week mastermind for moms, is open! Claim your spot today.

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Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Connect with Dr. Dalton-Smith: Instagram | Website | Rest Deficit Assessment | Book: Sacred Rest

Life is filled with moments of transition—those instances when you look forward but feel uncertain about what’s to come. Whitney’s guest, Cassandra Rosa, calls these “now what” moments. Although they can feel daunting, Cassandra shows how to reframe them positively through gratitude and compassion.

Cassandra shares practical tips for embracing the present moment and engaging in small actions that bring joy and fulfillment. She also highlights the importance of facing your fears, taking risks, and finding a community aligned with your path.

This episode reveals that “now what” moments are actually some of the biggest gifts in our lives, leading to transformation and growth.

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Here’s what you can look forward to in this episode:

• The concept of “now what” moments – transitions in life when one feels ready for something new, yet uncertain about the next step
• Embracing gratitude during these uncertain moments in time
• Enjoying the present moment and each step of the journey
• Practical steps to overcoming this feeling of stuckness
• Facing fears and stepping out of your comfort zone
• Keeping your creations to you and to those who are aligned on your path
• Redefining fulfillment

Reflection question to ponder: What would light me up today and what’s one small step I can take to have that for myself?

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The waitlist for Season to Shift, Whitney's signature, six-week mastermind for moms, is open! Claim your spot today.

‌

Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Connect with Cassandra: Instagram | Website | Book: NOW WHAT?: Create the Clarity to Achieve Your Dreams | The Fulfilled Female Entrepreneur Podcast

We all know that, long ago, humans lived outside in a way that was much more connected to the land. Over time, we’ve evolved to spend most of our time indoors, usually connecting with screens much more throughout the day than nature. While this shift is taking a toll on our physical and mental health, you don’t have to live in a mountain town or book a wilderness trip to reap most of the benefits of the outdoors.  

In this episode, I connect with writer and environmentalist Emma Lowe on her mission to uncover the latest research on the healing potential of spending time in nature. We discuss her book, Return to Nature: The Science of How Natural Landscapes Restore Us. The book journeys through eight distinct landscapes and explores a mix of new scientific studies and ancient spiritual wisdom on the healing properties of reclaiming our relationship with nature. It also offers non-preachy solutions for building a more reciprocal connection with our environment.  

Emma is an environmental journalist and senior sustainability editor at mindbodygreen. In addition to her recent book, she co-authored The Spirit Almanac.

Here’s what you can look forward to in this episode: 

• The difference between wilderness and nature, and why that distinction is important
• Why it’s so important for us to connect with the green spaces around us
• Why living in a city is no excuse for missing out on the benefits of nature
• The positive impact being outside can have on your mental health
• The argument between taking a break in nature vs. taking a passive break inside
• What green exercise is and its unique benefits
• How we engage and think about nature as we age
• Five- and 10-minute intentional practices you can do near the water, in the snow and in urban environments to better your mental health and connection

Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Connect with Emma: Instagram | Website | Book: Return to Nature

When we think of beauty, we naturally focus on appearance, but beauty goes far beyond the surface. Beauty extends beyond lotions and makeup; it’s a reflection of our inner world.

In today’s episode, Whitney connects with integrative nutrition, health, and mindset coach Sandy Thinnes on how women can look and feel their best from the inside out. Sandy explores the gut-mind-skin connection, the difference between your health span and your life span, and highlights meditation as a powerful beauty tool. She advises women on maintaining beauty routines during low-capacity seasons and emphasizes the importance of self-compassion.

When your inner world is strong, it naturally reflects in your outer appearance. By connecting and deepening your relationship with yourself, you start to love yourself more, and the world sees you as you see yourself.

Here’s what you can look forward to in today’s episode:

• Understanding your health span and how to live a longer, healthier life
• The gut-mind-skin connection
• Using meditation as a foundational beauty tool
• Deepening your connection with yourself
• 5 key things that will shift the way you look
• Beauty and wellness tips for those in a low-capacity season

Reflection question to ponder: How can I connect with myself even deeper?

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Are you ready to reconnect with yourself and feel more alive in your daily life? Then join the waitlist for the next round of Season to Shift starting September 25th, 2024!

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Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast

Connect with Sandy: Instagram | Website | Awakened Beauty Course

Ever wondered how your life could improve by embracing gratitude more wholeheartedly? In this week's episode, Whitney's guest, Kristi Nelson, delves into the profound notion of living with a grateful mindset. As a stage IV cancer survivor and the author of "Wake Up Grateful: The Transformative Practice of Taking Nothing for Granted," Kristi shares her insights on the five touchstones of grateful living and their potential to reshape our outlook on life.

Together, they explore the idea that life itself is a gift, every moment is a surprise, the ordinary holds extraordinary value, appreciation fuels positivity, and the transformative power of love. Kristi's wisdom and experiences provide a clear roadmap for anyone looking to cultivate a more grateful and fulfilling life. Tune in to gain valuable insights on transforming your perspective through gratitude.

• Kristi dives into her five principles for grateful living

• Connecting with others by asking: what surprised you today? How are you different today than you were yesterday?

• Exploring what life is like by remembering all these ordinary things that support us are actually extraordinary

• How life changes when you stop taking things for granted and see the gifts you’ve been given

• Women are so good at friending! What would it look like to really be a good friend to yourself today?

• Kristi shares the powerful reminder of all of the things “I get to” does/reminds/gives us

• One question women could be asking themselves more: If I could show up more gratefully-honestly-lovingly-vulnerably right now, what would that look like?

Kristi and I would love to know what you connected with from today’s episode - do you already practice one of these principles? Is there one you’d like to implement into your daily life? Share today’s episode on Instagram and be sure to tag us - @‌gratefulkristi and @‌whitneywoman

Connect with Whitney: Instagram | Website | Free 5-Minute Guided Meditation | Electric Ideas Podcast

Connect with Kristi Nelson:  Instagram | Website | Wake Up Grateful

Every woman feels stuck or stagnant at some point in her life.

Many years ago, Whitney quit her glossy but taxing job at a creative agency to focus more on motherhood and keep a toe in the professional waters with freelance work.

She thought this dramatic change would rinse away all the stress and confusion she’d encountered while establishing her equilibrium as a mom who also desired professional and creative expansion.

But after leaving her company with the hope of a blissfully balanced life, she felt more confused than ever. She was deeply relieved to release the pressure of her previous job and have more time with her girls, yet mourned adult conversations that went beyond what vegetables everyone's kids were eating. She also missed the energy of collaboration and being in a creative environment. For a long time, she marinated in a feeling of being stuck in the murky middle - of closing the door on a major part of her identity but not quite yet stepping into the next version of herself she craved.

When a mentor asked Whitney a pivotal question, she was finally able to start making changes in her life that invited in momentum and flow again. Listen to today’s episode to hear about this important reflection and learn how to move past feeling stuck and stagnant in your life.

Here’s what you can look forward to in this episode:

• An invitation to join the waitlist for the next round of Season to Shift, Whitney’s signature, six-week mastermind for moms starting September 25th, 2024.
• Whitney’s personal reflections on leaving a high-stress job and still feeling stuck in the middle/cut off from feeling like her true self
• The power of taking small, aligned actions to shift your energy

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Here’s what you can look forward to in this episode:

• An invitation to join the waitlist for the next round of Season to Shift, starting September 25th, 2024.
• My personal reflections on leaving a high-stress job and still feeling stuck
• Taking the time to reflect on what I was missing in my own life
• The power of taking small, aligned actions to shift your energy

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Are you ready to reconnect with yourself and feel more alive in your daily life? Then join the waitlist for the next round of Season to Shift starting September 25th, 2024!

‌

Connect with Whitney: Instagram l Website l Free 5-Minute Guided Meditation l Electric Ideas Podcast