Show Notes:

In this episode, we sit down with Michelle Reichman, host of Healthy Beyond 40 and expert in sustainable health practices for women over 40. Michelle shares her insights on breaking free from diet culture and focusing on nourishing our bodies through whole foods, adequate protein intake, and manageable exercise routines. She emphasizes the importance of starting small, listening to our bodies, and prioritizing long-term health over quick fixes. This episode is packed with practical tips for overwhelmed parents looking to improve their physical and mental well-being without adding stress to their already busy lives.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Wounds: Struggles with parenting, early death of father and brother, depression, I was just consuming and surviving. 

Find fulfillment: progress, self-reflection, therapy, live congruently with values, lean in, heal wounds, connect

How do you learn what your unmet needs are: therapy, journaling, notice patterns and activators, explore your wounds, look for imbalances, ask loved ones

"By lovingly meeting our neglected needs, we reclaim our power and step into our highest selves, leading to a life of deep fulfillment and purpose."

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? ...Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine.... And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” -Marianne Williamson

I will tell you right now, there’s one word that will give you happiness- one. You’ll remember it as long as you live: PROGRESS. Progress equal happiness. So if you’re asking yourself, “What is my purpose?” what you’re really asking for is progress - a TRUE sense of fulfillment.

And fulfillment isn’t a luxury or leisure activity - it’s a NECESSITY.” -Tony Robbins

Healthy Beyond 40

https://www.micheleriechman.com/

Show Notes:

In this episode, we welcome Jennie Ketcham-Crooks, founder of the West Coast Anxiety Clinic, and an expert on anxiety and OCD. Jenny shares her personal journey through anxiety, addiction, and trauma, leading to her career in mental health. She offers stories and practical tips for building resilience, self-compassion, and finding joy even in tough times. If you’re looking to improve your mental wellness and foster better family connections, I hope you will find Jennie's insights inspiring.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

https://westcoastanxiety.com/ https://www.facebook.com/people/West-Coast-Anxiety-PLLC/100090099444414/?_rdr https://www.instagram.com/westcoastanxiety/

Becoming Jenny on Instagram 

Look Up: A 30-Day Path to Digital Minimalism and Real Life Maximalism 

Show Notes:

Hey, parents! In today's episode, I'm thrilled to have Maddie Duval back with us, a coach who really gets the struggles of healing and loss. She opens up about her own journey and how investing in yourself can create real change in your family life and mental health. If you've ever felt overwhelmed or unsure about putting your needs first, this episode is just for you! Join us as we dive into how to take accountability for your life back and embrace change.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Maddie Duval

Getting Grounded Coaching

Instagram: @gettinggroundedcoaching

Email: [email protected]

Show Notes:

Learn how to channel the wisdom of your future self to live a more intentional and fulfilling life.

Ever wondered what advice your older, wiser self would give you today? Join us in celebrating our 150th episode as welLearn how to channel the wisdom of your future self to live a more intentional and fulfilling life. Discover simple tips and insights to guide you on this transformative, game-changing journey.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Quotes: 

"Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakens." - Carl Jung

"Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others." - Brené Brown

"At the end of life, what really matters is not what we bought but what we built; not what we got but what we shared; not our competence but our character; and not our success but our significance." —Nina Easton

"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well." —Ralph Waldo Emerson

"Your life does not get better by chance, it gets better by change." —Jim Rohn

Tips to Learning from your Wisest Self:

• Take some time to write down the achievements and experiences that you hope will define your life. Consider how these align with your current actions and decisions.

Show Notes:

Do you ever feel like a fraud despite your success as a parent, in your career, or otherwise? Today we’re exploring how to overcome imposter syndrome and create a more fulfilling life for yourself and your family.  Join me and learn insights and practical tips to conquer these feelings and boost your confidence.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Quotes:

"The more successful you become, the more you may feel like a fraud." - Dr. Valerie Young

“[It was] the same way when I walked on the campus at Yale. I thought everybody would find out, and they’d take the Oscar back. They’d come to my house, knocking on the door, ‘Excuse me, we meant to give that to someone else. That was going to Meryl Streep.” - Jodie Foster

“The greatest obstacle for me has been the voice in my head that I call my obnoxious roommate. I wish someone would invent a tape recorder that we could attach to our brains to record everything we tell ourselves. We would realize how important it is to stop this negative self-talk. It means pushing back against our obnoxious roommate with a dose of wisdom.” - Arianna Huffington

“Now when I receive recognition for my acting, I feel incredibly uncomfortable. I tend to turn in on myself. I feel like an imposter.”

“Any moment, someone’s going to find out I’m a total fraud, and that I don’t deserve any of what I’ve achieved.” - Emma Watson

“I still have a little impostor syndrome… It doesn’t go away, that feeling that you shouldn’t take me that seriously. What do I know? I share that with you because we all have doubts in our abilities, about our power and what that power is.” - Michelle Obama

Tips for Overcoming Imposter Syndrome:

1. Recognize and Acknowledge Your Feelings

Tip: Start by acknowledging that you’re experiencing imposter syndrome. Recognize that these feelings are common and do not reflect your true abilities. Write down your achievements and positive feedback you’ve received to counteract your negative self-talk.

1. Reframe Your Thinking

Tip: Challenge your perfectionist tendencies and learn to view mistakes as opportunities for growth rather than failures. Practice self-compassion by treating yourself with the same kindness you would offer a friend in a similar situation.

1. Seek Support and Share Your Feelings

Tip: Talk about your feelings with trusted friends, family members, or a therapist. Sharing your experiences can help normalize them and reduce feelings of isolation. Remember, you're not alone in feeling this way.

1. Set Realistic Standards

Tip: Reevaluate your standards and set realistic, achievable goals. Break tasks into smaller, manageable steps, and celebrate your progress along the way.

1. Focus on Your Strengths

 Tip: Identify your strengths and focus on activities that leverage them. Engage in tasks that make you feel competent and confident, and remind yourself of your skills and accomplishments regularly.

Show Notes:

If you’re looking for ways to boost your family's health and longevity, today we’re discovering actionable tips from Dr. Michael Greger's book "How Not to Age" to help you and your family maintain health and vitality and create a healthier home.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Quotes:

"The foods we eat may be our most important ally in fighting aging and chronic disease" (Greger, "How Not to Age").

"Exercise is one of the most powerful tools we have to extend our lifespan and improve our quality of life" (Greger, "How Not to Age").

"Good sleep hygiene can dramatically improve your overall health and slow the aging process" (Greger, "How Not to Age").

"Learning to manage stress is crucial for maintaining long-term health and preventing premature aging" (Greger, "How Not to Age").

"Cultivating meaningful relationships can have profound effects on our health and longevity" (Greger, "How Not to Age").

Here are some key takeaways from the book, translated into practical steps for parents.

1. Nutrition: The Foundation of Health

As parents, we can start by incorporating more fruits, vegetables, legumes, and whole grains into our family's diet. Try to make small, gradual changes, like adding a vegetable to every meal or swapping out a sugary snack for a piece of fruit.

By prioritizing plant-based meals, we're not only setting a good example for our children but also providing them with the nutrients they need to grow and thrive.

1. Physical Activity: Move More, Age Less

Make physical activity a family affair. Schedule regular family walks, bike rides, or play active games together. Encourage your kids to participate in sports or other physical activities they enjoy.

Not only does this promote physical health, but it also strengthens family bonds and creates lasting memories.

1. Sleep: The Unsung Hero of Health

Establish a consistent sleep routine for the whole family. Create a calming bedtime environment by reducing screen time before bed, maintaining a cool and dark bedroom, and sticking to a regular sleep schedule, even on weekends.

Prioritizing sleep helps improve mood, concentration, and overall well-being, making it easier to handle the challenges of parenting.

1. Stress Management: Finding Balance

Practice stress-reducing activities as a family, such as mindfulness meditation, yoga, or simply spending quality time together. Encourage open communication and support each other in finding healthy ways to cope with stress.

By addressing stress as a family, we create a supportive environment where everyone feels valued and understood.

1. Social Connections: The Power of Relationships

Make time for family activities that foster connection, such as family dinners, game nights, or weekend outings. Encourage your children to build friendships and maintain close ties with extended family.

Building a network of supportive relationships can enhance your family's emotional well-being and provide a sense of security and belonging.

Show Notes:

Do you wish you could let go and lean into your fears more often? Do you compare yourself to others with greater confidence and wonder if you’ll ever have that in your life when you often feel like such a failure? If this is you, today’s episode will resonate with you because Karen Manthey, our guest speaker today, shares simple ways we can develop self-confidence and become our best selves. We'll discover how to pivot when life throws you curveballs with wisdom.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

What I learned from 100 days of rejection | Jia Jiang | TED

Karen Manthey’s Information

Manthey Consulting: https://www.linkedin.com/in/karen-manthey-5041617a/,

[email protected]

ComedySportz Boise: www.boisecomedy.com,

https://www.facebook.com/cszboise

Show Notes:

In this episode, we delve into how couples can navigate differing intimacy needs through healthy communication, understanding, and compromise, ultimately enhancing marital and life fulfillment.Tune in as we share expert tips on communicating your desires, validating each other's feelings, and finding a loving compromise that strengthens your relationship!

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Quotes: 

1. "Healthy communication about sexual desires is essential for a fulfilling relationship. It's about expressing your needs without demanding or pressuring your partner." - Dr. Emily Nagoski

Tips for Healthy Communication and Navigating Differences:

1. Open Dialogue: Schedule time to talk about your intimacy needs without distractions. This helps both partners feel comfortable and heard.

1. Express Without Blame: Use "I" statements to express your needs, such as "I feel loved when we are physically intimate," instead of blaming or criticizing your partner.

Show Notes:

Today, we explore strategies to ensure each child feels individually loved. Join us as we talk about expert tips and heartfelt advice on how to appreciate our kids, no matter their place in the sibling lineup!

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Quotes:

• "Every child needs to feel seen, heard, and valued for who they are, not just where they fall in the birth order." - Dr. Laura Markham

10 Tips from Parenting Experts:

1. Personalized One-on-One Time: Schedule regular one-on-one time with each child. This special time, even if short, helps them feel valued and heard. (morning bike ride, family secret service together, get-to-know-you questions, look them in the eye when talking, ask questions)

Show Notes:

Did you know that in many ways, the world is better than ever despite what we hear all around us? In today’s episode, we explore surprising and uplifting statistics about global improvements, offering parents insights to foster a positive and hopeful outlook in their families.

Enjoy!

-Kendra

ALL LINKS → https://linktr.ee/fulfillmenttherapy 

Website → https://fulfillmenttherapy.org

Contact → [email protected]

Instagram → @fulfillmenttherapy 

Facebook Community → http://bit.ly/fulfillmenttherapy 

Facebook Group → Private FB Group 

Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 

Chat → 1-986-910-5172 *text questions & topic requests

Quote:

"The world can only get better if we understand how it is. We must learn to see the world based on facts, not ideology or pessimism." - Hans Rosling

Tips: 

**Challenging Beliefs and Shifting Mindsets:**

Understanding these statistics is a first step toward a more positive outlook, but how do we change our deeply ingrained beliefs?

1. **Seek Out Positive News:** Make a habit of looking for positive news stories. Websites like Gapminder and others that focus on global progress can be great resources.(The Guardian, BBC News, Flipboard, Digg, New York Times)