As we step into 2026, vision boards and goal setting are everywhere. But what if the reason your goals haven’t worked in the past has nothing to do with discipline and everything to do with alignment?

In this episode, Mary Lacey Banks introduces The Alignment Map, a powerful worksheet designed to help you stop building goals based on who you should be and start creating a life rooted in who you actually are.

Drawing from personal experience, therapy insights, and years of living out of alignment, Mary walks you through a simple but transformative framework to help you clarify your values, set boundaries around what you’re no longer available for, and create a vision that truly fits you.

This episode is for anyone who has ever:

• Built a vision board that didn’t feel right

• Chased goals that belonged to someone else

• Felt stuck, burned out, or disconnected from their own life

• Wanted clarity before committing to another “big year”

Before you make a vision board… listen to this.

• Why vision boards don’t work when they aren’t aligned with your values

• The difference between goals and values (and why values matter more)

• How to define your hell yes and hell no values

• How to create a personal mission statement that acts as your North Star

• How to recognize when you’re out of alignment — and how to come back quickly

• The concept of a personal Board of Directors and how to use it for guidance

• Why committing to the journey matters more than committing to the goal

In this episode, Mary walks through each section of The Alignment Map, including:

1. Hell Yes Values – the non-negotiables that guide your decisions

2. Hell No Values – what you are no longer available for

3. Your Personal Mission Statement – how you intend to operate

4. Out-of-Alignment Signals – how you know you’ve drifted

5. Re-Alignment Practices – how you get back on track

6. Your Board of Directors – who you allow to influence you

7. Your Sentence of the Year – a guiding intention for 2026

Instead of committing to a rigid goal, Mary invites you to create one sentence you’ll carry with you through 2026 — a sentence rooted in faith, alignment, and trust in the journey.

Because sometimes, God has an even better outcome than the one you planned.

• Download The Alignment Map Worksheet:👉⁠ https://mary-lacey-banks.kit.com/23eeae6057⁠

  
  

  If this episode helped you slow down, reflect, or feel more aligned:

• Send it to a friend who’s making a vision board right now

• Leave a review on Spotify and Apple Podcasts

• Share it on your stories and tag @marylaceybanks

Your support helps Glow Up and Show Up reach more people who need this message.

🧭 What You’ll Learn in This Episode📝 The Alignment Map Framework✍️ Your Sentence of the Year🔗 Resources & Links💛 If This Episode Resonated

If you’ve ever been curious about energy work but didn’t know how to explain it without sounding “woo,” this episode is for you. I’m joined by Jamie Crain of Energymend to demystify energy healing and break down frequency, vibration, and energetic hygiene in a way that actually makes sense.

We talk about how emotions like fear, shame, and guilt can feel heavy (literally), and how small daily practices can help you raise your frequency, feel lighter, and stop sabotaging your goals. Jamie shares simple, practical ways to clear your energy using things you already have — like salt baths, showers with intention, and 524 Hz frequency music — plus how to shift from fear to faith as you move into 2026.

We also get into money frequency, limiting beliefs around money, and a gratitude practice you can start today to change your relationship with abundance.

• What energy work is (and how to explain it in a grounded way)

• The basics of frequency, vibration, and energetic hygiene

• Why low-vibe emotions can feel “heavy” and how to release them

• A simple “get your ass in the bath” reset: salt + sound + intention

• How to use showers as a daily energy cleanse (even if you don’t have a tub)

• The role of 524 Hz frequency music and sound healing

• How to shift from fear-based living to faith-based living

• The connection between self-worth and money

• “Money frequency” + how to reframe scarcity and attract abundance

• This week’s Glow Work (your homework): the easiest energetic reset routine

Take one shower or bath this week with intention:
salt + sound (524 Hz) + a simple prayer/affirmation to clear what isn’t yours and raise your frequency.

Website: energymend.com
Instagram: @energymend
Virtual Group Healings: Wednesdays (check her site for current details)

If this episode helped you, please leave a 5-star rating and share it with a friend who needs a reset.

Keywords (for search): energy work, energy healing, frequency healing, raise your vibration, how to clear your energy, sound healing, 524 hz, salt bath energy cleanse, energetic hygiene, fear vs faith, manifestation, money mindset, abundance frequency, chakras, spiritual healing

Glow Up by Letting Go: Intuition, Healing & Wealth Energetics with Christina Deering

Today’s episode is a soul-hug. I sit down with spiritual mentor and business intuitive Christina Deering for a conversation about somatic healing, intuition, friendship breakups, wealth energetics, and becoming the version of you who can hold the glow up you’re praying for.

We talk breathwork, following divine timing, releasing relationships that dim your light, tuning back into your body, and why healing is often way more subtle and gentle than we think it is. If you’ve been feeling stuck, questioning your intuition, or craving a more faith-led life, this episode is going to feel like permission.

In this episode:

• Christina’s guided grounding + prayer to open the space
• How our “Wigging Out Wednesday” friendship moment became a catalyst in my glow up
• Christina’s eating disorder recovery + why healing goes way deeper than food
• Somatic work, breathwork, and my “exorcism” moment
• Leaving corporate for spiritual work
• Releasing friendships that lower your vibration
• How to know if something is intuition or ego
• Simple practices to reconnect with your body
• Why you’re not going backwards on your glow up
• Wealth energetics, vibration, frequency + becoming a match for more
• How to follow your highest excitement (and why it’s magnetic)

Glow Work of the Week ✨

Do Christina’s Six-Figure Shift Exercise — a nervous system regulation practice that helps you normalize success, feel safe receiving more, and align with your next-level self.

Connect with Christina

Podcast: You Unlimited
IG: @iamchristinadeering
TikTok: @iamchristinadeering

If you loved this episode…

💛 Give the show 5 stars on Spotify
📝 If you’re an Apple listener, leave a written review
📲 Screenshot + tag me on your IG stories — I love seeing what resonates!

Thank you for being here, babygirl. Holding you in the biggest thought hug. 💛🔥

Codependency recovery, Al-Anon, and inner child healing—this week’s episode is all about breaking free from dysfunctional patterns and rewriting the story you tell yourself. If you’ve ever struggled with people-pleasing, boundary setting, or losing yourself in relationships, this conversation will feel like a thought hug.

I’m joined by Jessica Graham, a storyteller and brand strategist whose own journey through 12-Step recovery, Al-Anon meetings, and inner child work has shaped the way she helps women heal. Together, we talk about:

• What codependency in relationships really looks like (beyond substance addiction)
• How Al-Anon tools and 12-Step recovery create clarity and boundaries
• The role of inner child healing in building self-trust and resilience
• Using journaling and storytelling to reframe pain and uncover patterns
• The power of small shifts—like Jessica’s practice of God walks (prayer walks)—to regulate your nervous system and bring peace
• How to move from victim mindset to gratitude, empowerment, and growth

🌟 Glow Work (this week’s practice): Take a God walk. Go outside without headphones, talk to God as if He’s your best friend, and notice how your energy and clarity shift.

💻 Connect with Jessica:

• Instagram: @jessicagraham.brandstudio
• Website: jessicagrahambrandstudio.com
• Join her free Monthly Journaling Meetup (last Tuesday of every month!)

💖 If you loved this episode:

• Follow the show and tap ★★★★★ on Spotify
• Leave a written review on Apple Podcasts—it helps more women find us
• Share this episode with a friend who’s ready for their own glow up

Until next week, Glow Up Gang, I’m holding you tight in a thought hug. Love you, bye.

This week on Glow Up and Show Up, I’m joined by Alexis M. Carpenter—author, speaker, and truth-teller—for a raw, powerful conversation about faith, resilience, and the masks we wear to survive.

Alexis and I connected instantly because, like me, she’s navigated alcohol, binge eating, and toxic relationships—but her story of healing goes even deeper. From losing her stepson, brother, and career in the same season, to rebuilding her faith after years of shame and silence, Alexis is proof that God can use even the hardest parts of our story to unlock purpose.

We talk about:
💔 The grief that cracked her open to faith again
🎭 The “faces we wear” and how to identify your own mask
🍽️ How binge eating and body image can become a shield after trauma
🙏 The six phases of healing (and why awareness alone isn’t enough)
💡 Why self-leadership is the foundation for confidence, freedom, and authentic connection

This episode is one big thought hug and reminder that you are not alone in your struggles—and that your glow up is always possible, even if it starts at rock bottom.

🌟 Glow Work of the Week:
Journal on this question → What do you believe about faith, God, or your higher power? Write down not just what you currently believe, but what you want to believe. Then, practice “acting as if” that belief is true this week.

🔗 Connect with Alexis:
Her book: Changing the Reflection: The Faces We Wear and the Truths They Hide
Free quiz: https://forms.fillout.com/t/3Y5kj7mBMjus
Instagram: @alexismcarpenter
Website: RaisingHopeLLC.org

✨ If this episode spoke to you, please take a hot minute to leave a rating + review on Apple or Spotify. It helps so much in getting this show into the ears of more women who need it.

I believe in you. I’m rooting for you. I love you.
– MLB 💖

Babygirl… this one is a thought hug and a fire-up-your-soul pep talk all in one.

Today, I’m joined by my friend and mental performance coach, Meredith Brick, to co-create The Mental Glow Up Framework , a set of powerful mindset boundaries you can keep in your back pocket when you’re in the thick of your glow up and your life doesn’t look different yet.

We go deep into:
✨ The plateau of latent potential — and why most people quit right before the magic happens
✨ The difference between dreaming of change vs. deciding to change
✨ How to keep showing up when no one else is clapping for you yet
✨ Building “comeback energy” and bouncing back faster after setbacks
✨ Why your self-talk literally rewires your brain (and how to make it work for you)
✨ How to be ambitious and compassionate while you’re still healing

Meredith shares tangible tools for self-awareness, simple mindset practices that actually stick, and her own vulnerable stories about loss, healing, and finding joy again. You’ll leave this episode feeling clear, capable, and ready to be the hottest, wisest, baddest version of yourself — brick by brick.

Glow Work for this week:

1. Grab a notebook and write at the top: Where do I feel stuck?

2. Brain dump everything — no editing, no judgment.

3. Ask yourself: What would the version of me who already got through this believe?

4. Start showing up as her.

Connect with Meredith:
Instagram: @brickwaltraining
Website: brickwaltraining.com

Let’s Connect:
Instagram: @marylaceybanks

If you loved this episode, share it with a bestie who’s in the middle of her own glow up. 💌

If you've ever felt like food was running your life, this episode is for you. 

This week on Glow Up & Show Up, we feature Dr. Kristina Dobyns, host of Beyond Binge Eating, PhD in Somatic Psychology, and one of the most compassionate and science-backed voices in the recovery space.

This episode unpacks what actually helps stop binge urges, why moderation doesn’t work for everyone, and how sensory tools like tapping and self-massage can literally change your brain in the moment. Kristina also opens up about her own 20+ year journey with bulimia, binge eating, and what finally brought her peace.

It’s full of healing, empowerment, and realness. This isn’t about perfection, it’s about learning how to stay present, regulate your nervous system, and build a life you don’t want to numb from.

✨ In this episode, we cover:

• The truth about abstinence-based recovery

• Why somatic tools help when willpower doesn’t

• How to stop being hijacked by binge urges

• What nervous system regulation actually looks like

• The surprising “glow up” moment Kristina never thought she’d have

👯‍♀️ Glow Work: Kristina’s Glow Work assignment this week? Take two mindful minutes with one meal. No distractions, just you and your body.

🔗 Learn more about Dr. Kristina Dobyns:

Conscious Bites course: www.BeyondBingeEating.com/Conscious-Bites

Website: https://www.BeyondBingeEating.com

Newsletter: https://beyondbingeeating.com/Newsletter/

Youtube: www.BeyondBingeEating.com/@BeyondBingeEating

Instagram: @beyondbingeeating

📦 Grab your FREE Eat-With-Awareness Bundle to slow down, stay present, and reclaim peace with food: https://beyondbingeeating.com/opt-in/

—

💌 Subscribe & Review:
Loving the podcast? Be sure to follow, leave a 5-star review, and share with someone who needs this message today.

Welcome back, babygirl 💕

In today’s episode, I’m joined by journalist, educator, and author Mallary Tenore Tarpley, whose new memoir Slip: Life in the Middle of Eating Disorder Recovery gave me literal chills.

We talk about what it means to live in the middle place, that messy, unpolished space where you’re not where you were, but not fully healed either. It’s not often talked about, but for many of us, it’s where life actually happens.

We unpack:

• Why “full recovery” doesn’t have to be the goal

• How to start before you feel ready

• Why slips are not failures

• Making peace with the gray area of healing

• How motherhood changed Mallary’s relationship with her body

• The quiet power of showing up while you’re still becoming

If you’ve ever felt like you should be further along by now, this one’s for you.

✨Glow Work This Week:

Speak your middle out loud. Tell someone where you’re really at without trying to shrink.

💌 Connect with Mallary:
Preorder her memoir SLIP: https://a.co/d/6RFvzTB

Instagram: @mallarytenoretarpley

🎙 Let’s Stay Connected:
Follow the pod on IG: @marylaceybanks
DM me your thoughts or tag the show when you’re listening!

📩 Sign up for the newsletter: https://mary-lacey-banks.kit.com/e45adf91f8

Welcome to the very first episode of Glow Up and Show Up—a podcast for the girlies who want to create a life that feels as good on the inside as it looks on the outside.

In this debut episode, I’m sharing the full story behind the biggest glow up of my life, one I never saw coming.

Two years ago, I was broke, addicted, 40 pounds heavier, and living in my dad’s basement. And still, I started a personal development podcast.

That decision changed my life.

In this episode, I walk you through:
• How podcasting saved my life
• Why joy and grit matter in the healing journey
• The real meaning of a glow up (and why it’s never just about how you look)
• What to expect from Glow Up & Show Up going forward

✨ Glow Work this week:
What are you waiting to do until you “feel ready”? Do it anyway. This week, take 1 micro action towards the thing you've been waiting to do.

If this episode resonates with you, share it with a friend. Leave a review.

Welcome to the Glow Up Gang.

We’re just getting started, baby girl.

Rejection doesn’t just sting—it can wreck your confidence, cloud your judgment, and send you spiraling into self-doubt.
I know because I’ve been there.

This episode was inspired by a powerful listener question:
“Have you ever felt deeply let down by someone you admired?”

Whew. The moment I read it, I felt it in my gut.
So today, I’m sharing a story I’ve never told on the podcast before—and the exact mindset shift that helped me take my power back.

You’ll learn:

• Why rejection feels so personal (and what to do about it)

• The hidden reason we stay stuck in shame after a “no”

• The science behind why wallowing can feel good… and how to break the cycle

• My 4-step framework: MLB’s Rejection Survival Guide

• This week’s Glow Work to help you move forward now—not six months from now

Whether you’re healing from a breakup, a job rejection, or just feeling unseen by someone who should’ve known better—this episode is your invitation to make peace with the pain and reclaim your momentum.

🎧 Grab your journal. We’re getting real, and we’re getting free.