Hey Growth Girls,

We wanted to share a quick update with you all. Due to some personal issues we are currently navigating, we've decided to take a short break from the podcast. Please know this isn't goodbye—we are simply taking time to regroup and care for ourselves so we can come back stronger and more inspired than ever.

Thank you for your ongoing support and understanding. We can't wait to reconnect with you soon, share fresh insights, and continue our journey of growth together.

Love Your Growth Girls--

Krista and Venetia

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Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

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Hey, Growth girls!

It's the Holiday Season!! It's time for a break and rest. We are hitting pause to rest, reflect, and recharge. Merry Christmas and Happy New Year!!

Love Your Growth Girls

Krista and Venetia

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

https://www.instagram.com/venetia_heaps_original/

Hey girl, it's time to invest in you! Join us as we work on creating freedom with boundaries.

We chat about dysfunctional boundaries and then take key steps to set healthy boundaries.

Steps to Creating Healthy Boundaries:

1. Value Yourself

   1. Recognize the importance of your time and energy. You are worth protecting.

2. Define Your Boundaries

   1. Be clear about what's non-negotiable for you and communicate it directly.

3. Practice Saying No

   1. "No" is a complete sentence. Use it confidently when needed.

4. Choose Supportive People

   1. Surround yourself with those who respect and honor your boundaries.

5. Stay Consistent, Be Flexible

   1. Stick to your boundaries, but allow room for grace and understanding in unique situations.

You've got this—setting boundaries is an act of self-respect! Remember, boundaries =freedom.

Freedom to be yourself, love yourself, and create a life that is authentic to you!!

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

https://www.instagram.com/venetia_heaps_original/

Hey girl, it's time to invest in you! Join Krista and Venetia as we explore the joy of creating space for fun and adventure.

We're all about putting the hustle on hold and adding fun, dreams, and a bit of adventure to the calendar!

Life is meant to be enjoyed, and we're here to show you how!

Key Highlights:

• Jot down a few wild, fun goals or adventures that excite you

• Add at least two of them to your calendar (yes, you must put fun on the calendar !!)

Follow us on Instagram : https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

https://www.instagram.com/venetia_heaps_original/

Hey girl, you know what time it is! Time to invest in yourself. Join Krista and Venetia as we learn about boundaries with ourselves. This is the number one thing we need to start our boundary journey. We are so glad you are here. Let's go!!

S.E.L.F. Framework for Boundaries with Yourself

1. S - Self-Awareness

2. E - Establishing Limits

3. L - Learn to Say No to Yourself/Discipline

4. F - Forgiveness and Flexibility

Key Highlights:

1. Self-Awareness

• What are your limits? Understand where your boundaries lie.

• Over-commitment watch: Pay attention to the commitments, people, and places that drain your energy.

• Practice mindful awareness: Check in with your mental, emotional, and physical states regularly, and check for patterns!!

2. Establishing Limits = Freedom

• Time Management: Where is your energy going?

• Positive Self-Talk: Be your own biggest supporter!

• Establish core values: Know what you stand for and protect your energy by

staying aligned with people, places, and projects that align with your authentic self!!

• Commitment to your core self: Set limits to protect your well-being.

3. Learn to Say No to Yourself (and Yes to the Right Things)

• Say NO to:

• Overscheduling

• Ignoring your body's needs

• Negativity

• Toxicity

• Neglecting self-care

• Say YES to:

• Rest
• Listening to your body
• Positivity
• Your core values
• Self-care (because self-care is not selfish!)

4. Forgiveness, Flexibility, and Freedom

• What do you need to forgive yourself for? Let go of what's holding you back.

• Be flexible as you grow: Growth isn't linear—allow yourself to bend but not break.

• Freedom to be your authentic self: Forgiveness leads to freedom, helping you live in alignment with your true self.

Encouraging Reminder:

Boundaries with yourself create freedom—freedom from drama and draining situations! They free you to be the best version of yourself, caring for your mind, body, and spirit. It's not about perfection; it's about progress and being kind to yourself along the way.

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

https://www.instagram.com/venetia_heaps_original/

Hey, girl, you know what time it is—time to invest in you.

Welcome to Season 2. Krista and Venetia are kicking it off with healing and boundaries.

Episode Highlights

Make decisions and take action to heal so you can be the best you.

Follow these 4 Steps with the Acronym HEAL:

1. Help

• Realize you need help and recognize things are not as you want them to be.

• Research Resources

• Recovery groups

• Trauma coaching

• Trauma therapy

• Personal development books

• Identify strong patterns in your life that need growth and research the help.

2. Evaluate

• Do daily mental health and wellness check-ins.

• Talk to a friend, pray, and ask God what needs work.

• Own your triggers and be curious about where in your past the strong emotions are coming from.

• Identify trauma triggers, such as anger, self-medication, anxiety, and depression.

3. Action

• Make the appointments.

• Read the books.

• Work the healing plan and commit to healing.

4. Love

• Practice self-compassion, self-love, and forgiveness.

• Forgive yourself and others for doing the best they can with who they are at the time.

Resources:

• Celebrate Recovery

• Recovery groups like AA and Al-Anon

• Boundary Boss by Terri Cole

• Codependent No More by Melody Beattie

• Recovery Bible

• Healing What You Can't Forget by Lysa TerKeurst

• The Body Keeps the Score by Bessel van der Kolk

Follow us on Instagram : https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

Hey there! It's time to invest in yourself!

We're wrapping up our first season of Growth Girls, and what a wild ride it's been. Here are the highlights for you to enjoy as you invest in your best life. We will take a short month break and then return with more to help you grow into who you are meant to be!

Episode Highlights:

• Turning Awareness into Action
• Triumph over Trauma: A Pathway to Growth through Goal Setting and Self Awareness
• Unlock your potential: Cultivating a Growth Mindset
• Rising Strong: Harnessing the Habit of Resilience to Overcome Obstacles
• Unlock the Secret to Wellness: Two Habits for a Healthier You
• The Nutrition Habit: Kickstart Your Weight Loss and Feel Great by Focusing on Nutrition
• Give Your Life a Boost: Embrace the Power of Daily Movement
• Find Your Tribe: The Friendship Habit

Tune in to learn more about : (00:42 - 02:09) Habits and Quality of Life (09:12 - 10:13) Toxic Impact of Breast Implants (16:20 - 17:15) Journey of Growth and Building (22:09 - 23:29) Dream Jar

Join us as we revisit these key moments and continue our journey toward personal growth and empowerment! Remember that habits may seem simple, but action is where the magic is. Tune in to our social media to learn how to create your dream jar.

Don't forget we are taking a little break and we'll be back the first week in September!

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Hey, there! It's time to invest in yourself!

How are your friendships? In this episode, we will give you the pillars of creating lifelong friendships. These are the key elements we identified that make our friendship rock solid. The best way to find good friends is to be a good friend. Learn all about friendship in this week's episode!

Key Points:

-Loyalty and Trust

-Communication, Honesty and forgiveness

-Shared Humor

-Respect/Boundaries

-Quality Time

-Appreciation and Gratitude

-Shared Interest

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

Venetia | Online Digital Marketing | Digital Products (@boho_business_bestie) • Instagram photos and videos

Hey there! It's time to invest in yourself!

Let's talk about the habit we all know we need but often struggle to do: daily movement.

Key Discussion Points:

• Myths about exercise

• Exercises to help you get curvy

• Longevity and bone strength

• Importance of cardio and resistance training

• Planning your week to ensure movement happens

Key Benefits of Movement:

• Weight loss

• Improved mental health – a natural antidepressant

• Increased energy

• Better sleep

Listener Challenge:

• 8,000 steps a day

• Weight train 2-3 times a week

Thanks for Listening!

If you enjoyed this episode, please subscribe, rate, and leave a review. Your feedback helps us grow and bring more valuable content to you!

Remember, you grow girl!

AZ resources: Crisis Hotline/Suicide prevention: 602-222-9444

Connect with us:

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

https://www.instagram.com/venetiaheaps?igsh=MmVlMjlkMTBhMg%3D%3D&utm_source=q

Hey, there! It's time to invest in yourself!

How's your diet? Are you looking to jumpstart your weight loss or clean up your current eating habits? Join us on Growth Girls as we explore diets, detoxes, and ways to boost your health in just 7-21 days. Plus, you'll shed some extra pounds along the way!

Key discussion points:

-Basics of nutrition and eating clean

-Body Toxicity quiz

-How to boost your weight loss and energy with a detox

-Determine the best time for a detox

Key Benefits of Quality Nutrition:

-Weight loss

-Elevated mood

-Decreased inflammation

-Increased energy

Listener Challenge:

Take the Toxicity by Dr. Stephen Cabral

Try the 7-day detox

Connect with us:

Follow us on Instagram: https://www.instagram.com/the_growth_girls?igsh=NDNhNm1mYjVqMmVp&utm_source=qr

Krista Stubbs on Instagram https://www.instagram.com/kristastubbs_ihp?igsh=cDJqYXp6MWRyejkw&utm_source=qr

Venetia Heaps on Instagram

https://www.instagram.com/venetiaheaps?igsh=MmVlMjlkMTBhMg%3D%3D&utm_source=q