Hey, Sister!

Join Courtney and Carley for the one year anniversary episode of Hey, Sister! A personal feel good life-sitcom moment from this year is shared and the new “salt of the earth” mini series is introduced.  This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. This is also the concluding episode of Season 1 for Hey, Sister! Season 2 will launch Spring of 2023. 

Join Courtney and Carley for their one year anniversary episode! A personal feel good life-sitcom moment from this year is shared and the new “salt of the earth” mini series is introduced.  This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. This is also the concluding episode of Season 1 for Hey, Sister! Season 2 will launch in spring of 2023. 

Call to Action

Please give Hey, Sister! Podcast a 1-year birthday present! 

1. Review us: 5 stars on Apple Podcasts (Please! Add a comment with what you like about our episodes. Feedback is so helpful and valued!)
2. Share us: share your favorite episode with your friends and family (share a favorite episode directly from your streaming platform, or you can send them to Hey, Sister! Episodes Website for a list of all of our episodes with show descriptions)
3. Follow us: connect with us on Instagram or Facebook! Be on the lookout for our upcoming Salt of the Earth series

Connect with Hey, Sister!

Website heysisterpodcast.org

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

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

Timeline

0:00 Show introduction, taking a break before we begin Season 2 in the spring (find us on Instagram)

4:30 Mini-series introduction, salt of the earth description

7:00 Story about Tonya B.

14:00 Moral of the story: greet others with love, good shepherd analogy, coming back to the fold

18:00 Concluding thoughts: varieties of salt, varieties of women, behind the scenes story on Instagram 

Overcoming perfectionism, tapping into creativity, and recognizing the beauties of failure are discussed in today’s episode about finding comfort in a chaotic world. Susan Chapman joins co-hosts Courtney and Carley to share her “joy in becoming” mindset and the various benefits of this mental shift as a recent widow and mother of six children. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to Action

“Find beauty in something you ordinarily wouldn't find beauty in! It could be a child you're struggling with, a task that seems daunting, a relationship that isn't what you want it to be, something you're learning how to do. Take the moment to be like, “Okay, what is the beauty in this?” It can be 30 seconds, but every day this week—every single day—take 30 seconds to find joy in something you wouldn't typically find joy in.”

-Susan Chapman from Joy in Becoming

Referenced Prior Episode

Aubrey Grossen on Hey, Sister! Podcast "30 seconds of sunset" Episode 51 Mental Health Day

Connect with Susan

Joy in Becoming Instagram

Joy in Becoming Podcast COMING SOON!

Connect with Hey, Sister!

Hey, Sister! Podcast Website

Hey, Sister! Instagram

Show Timeline

0:00 Topic and guest introduction

7:15 Finding joy intentionally; life is hard, “you’re going to find what you’re looking for”

12:30 Everyone has hard and everyone has beautiful

14:00 Susan’s formula for joy: letting go of perfection, creating, turning to Savior

19:00 Finding joy in parenting toddlers and teens

24:15 Short and long term benefits of the “joy in becoming” mindset: laughter, ability to see failure as a beautiful thing and that life is hard for everyone

27:45 Call to action, concluding thoughts, outtakes

Wardrobe stylist Delee Cox joins Courtney and Carley to discuss slow fashion and finding the perfect balance between intentional and functional clothing items. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to Action

Recreate something from your wardrobe, especially using an item that you haven't worn in awhile

Resources

Listen to the prior episodes in the Feel Good Fall series 

• Episode 50 Family Photos, Shoot! // Chelsea Barton
• Episode 51 Mental Health Day // Aubrey Grossen
• Episode 52 Cozy Homes // Carly Thornock
• 53 My Funny Friend and Me // Mallory Everton and Whitney Call
• 54 Safety First // Robyn Warner
• 55 Grounded Hostessing // Sarah Clark 

Connect with Delee Cox

thestylistnextdoor.net @thestylistnextdoor_ut

Connect with Hey, Sister!

Hey, Sister! Podcast Website

@TheHeySisterPodcast

Timeline

0:00 Introduction of guest and topic

6:15 Repeating outfits, sharing clothes as sisters

8:00 Slow fashion definition: a mindset shift

10:15 Fashion as wellness tool (about confidence, not vanity); balance between functional and intentional wardrobes

12:00 Managing our wardrobes; defining your personal style, clothes that work for you in your closet; chests of drawers

17:00 Starting point in evaluating closet: 1) What’s the vibe or energy of this outfit? 2) Would I want to hang out with this woman? 3) Does this outfit need altering to fit better?

19:00 Wearing items 30x per clothing item, second hand shopping

22:45 Call to action, concluding thoughts, outtakes

The joys of connection and the responsibilities of hostessing are discussed in today’s episode with guest expert Sarah Clark from The Dainty Pear. Sarah and co-hosts Carley and Courtney swap hostessing stories jam-packed with learning experiences as Sarah shares her advice for creating connection-rich dining experiences. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to Action

Sit down as a family for one meal—ideally Sunday dinner—this week. If you regularly have a Sunday dinner, consider inviting another family to join you. 

Resources

Grounded Feel Good, Real Food (Cook Book by Sarah Clark) 

Present Over Perfect (book Sarah referenced)

Connect with Sarah 

The Dainty Pear Website

The Dainty Pear Instagram

• @thedaintypear
• @thedaintypearco

Connect with Hey, Sister!

Hey, Sister! Podcast Website

Hey, Sister! Instagram

Timeline

0:00 Introduction of guest expert and topic

5:00 Connection: food brings people together, feeling “grounded” when hosting a postpartum/new baby welcoming event (Sarah’s chicken salad story)

13:00 Extending yourself grace and delegating (Courtney’s burned rolls story)

16:15 Moderation and balance, seasons of eating out, boxed Mac n Cheese

18:00 Host and guest relations (Carley’s “don’t help me right now” story), Sarah’s advice “Practice the thank you instead of the stop”

23:00 Division of kitchen responsibilities: what’s the goal? If desired outcome is relaxed state of guests with no work, then prepare beforehand. Consider: small tasks for guests, food/drink assignments

28:00 Be an honest host!

32:00 Call to action, concluding thoughts and outtakes

Safety guru and full-time mom boss Robyn Warner joins Courtney and Carley for an empowering discussion about personal safety. As a survivor of a brutal sexual assault herself and an active advocate for women, Robyn thoroughly understands the mental battle between intuition and logic and offers guidance and helpful tips for trusting and preparing oneself for potentially dangerous situations. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to Action

Buy pepper spray! Keep it in an accessible place, like a wrist lanyard or key chain.

Referenced Resources 

Miss Congeniality Self Defense Clip

Who is Chesley Sullenberger? Sully's Website

Robyn’s Safety Course (listen at minute marker 37:45 for unique Hey, Sister! discount code)  

Connect with Robyn

Robyn’s Instagram @aflyonmywall

safebyrobyn.com/SAFECourse (discount code for course at 37:45)

Connect with Hey, Sister!

Hey, Sister! Instagram @theheysisterpodcast

heysisterpodcast.org

Timeline

0:00 Introduction of topic and guest expert

6:00 Confidence comes from empowerment and education; “pop quiz” about Chesley Sullenberger

9:45 Courtney’s motherhood experience about suppressing intuition and not being prepared

13:45 Robyn’s counsel: intuition vs. logic, decide to always trust intuition, have a plan in place (pepper spray? Emergency button? Yell for help)

17:30 Educating kids curbs anxiety

19:30 Carley’s personal story about not being prepared/knowledgable of safety precautions in a foreign country

21:00 Robyn’s counsel: you are not the exception to the rule, “upshifting” awareness

24:00 Self defense practices: stand tall, eye contact, vocalize “stop following me!”

27:00 Advice for moms to coach kids on personal safety: teach about Tricky People (not the term “stranger danger”), practice yelling “Help! This is not my Dad!” every 3 months

32:45 Dismissing stories; Ignorance is not bliss, preparedness translates into empowerment

34:00 Call to action

35:15 Concluding thoughts, outtakes

The importance of prioritizing time with friends is discussed with comedy professionals Whitney Call and Mallory Everton. As members of the comedy sketch group JK! Studios and best friends, these two ladies are experts on the topic of embracing humor within friendships. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to Action

Whitney invites the Hey, Sister! Podcast community to engage in traditions, listen and validate the experiences of existing friends. Mallory encourages sisters looking for new friends to select 3 intriguing acquiantances and send each person a kind text message to spark a conversation and start a friendship. 

Resources

Clip of International Relations (Studio C)

JK! Studios Youtube Channel

Connect with Whitney

@WhitneyCall on Instagram

Whitney_Call on https://twitter.com

Connect with Mallory

@reMallory on Instagram

@re_Mallory on TikTok

Carley's Book Recommendation

Share Your Stuff. I’ll Go First. By Laura Tremaine

Connect with Hey, Sister!

@TheHeySisterPodcast on Instagram

heysisterpodcast.org

Timeline: 

0:00 Introduction of topic and guests

7:45 The importance of laughter in life and friendships

13:15 Prioritizing time with friends 

24:00 Overcoming self-consciousness about acting silly around new friends; vulnerability

33:00 Call to action, concluding thoughts, outtakes

House love coach Carly Thornock joins cohost sisters Courtney and Carley for an episode about intentionally bringing joy and fun into your life and home this fall. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to Action

In the next 24 hours, create 2 columns on a piece of paper. In the first column, write down words/adjectives that represent what feels fun to your soul this holiday season (is it beautiful bows, tasty treats, festive music?). In a second column, write a list of all the rules, traditions and expectations associated with this time of year (delivering neighbor presents, attending parties, etc.). Cross out the second column elements that don’t match up with the adjectives of the first column and soak in the joy and deliciousness of your personalized holiday plans.

“If you go through and in your body, it's like, ‘I hate that! I should do that.’ If your brain ever says, ‘I should do that’--cross it off. I want you to be liberal in your crossing off. And then the ones that are left, I want you to circle and put little hearts around them and I want you to just soak it in with the deliciousness that it is to you of, ‘I just love sitting under my Christmas tree and listening to instrumental music while I look at the snow. That is what I'm doing and I'm doing it three times and that’s the only thing. We're giving up all the parties. We're not doing any candy canes.’ Whatever it is to you. Cross off the things that feel at all not fun. And highlight the ones that do and commit to those.” -Carly Thornock

Resources

Quiet Your Mind (referenced body scan episode)

Intentional House by Month (Carly's book!)

Connect with Carly

Instagram @CarlyThornock

carlythornock.com

Connect with Hey, Sister!

Instagram @TheHeySisterPodcast

heysisterpodcast.org

Show Timeline

0:00 Guest and topic introduction

4:30 Home is the ultimate inside joke 

6:15 Feel Good Fall meaning as a house love coach: the invitation to match nature. 3 steps to recognize what feel goods to you: 1) Breathe and sit still, 2) Use senses to connect, 3) Fun or it doesn’t happen

11:00 Intentionality of what makes a “good home”; hitting metaphorical nails on the head. Energy in homes 

13:45 “Shoulds” and further elaboration on the nails on the board analogy 

15:00 Breathing/syncing heart and mind; nutcrackers story 

18:00 Assets of home 

20:45 “Fun or it doesn’t happen” coaching: fun is what feels good to body, fun can look like structure, relationships, connection, beauty

23:45 Getting into your body. Anxious should-ing vs. truly happy with structure. Failed body scans and letting husbands bake the cookies. Gatekeeping

28:45 Call to action

31:30 Children’s experience at home is colored by what is delightful/delicious to mom

33:30 Contact information, final thoughts, outtakes

Mental health advocate and founder of the women’s movement ANYA (A New You Again) joins cohost sisters Courtney and Carley for a motivational episode all about the importance of mental wellness. Aubrey shares a memorable acronym (MOMMY) to aid in remembering simple steps women can take to incorporate mental health exercises in practical ways. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season and beyond. 

Call to action: Apply Aubrey's MOMMY acronym tips  (Meet with God, Opportunity for Growth, Movement, Moment of Stillness, Yourself) and establish bonds of friendship with women in your local area.

“Create that community within yourself and within the area where you live. Find people that will help you!” -Aubrey Grossen

Resources

Michael McIntyre Sketch (jump to 5:20 to hear the  “good sleep” joke)

Try Light Keepers Membership (One Month Free to ANYA)  

Connect with Aubrey

Instagram @AubreyGrossen

aubreygrossen.com

Connect with Hey, Sister!

Instagram @TheHeySisterPodcast

heysisterpodcast.org

Show Timeline

0:00 Show and guest expert introduction

4:45 Feel Good Fall’s meaning to Aubrey, MOMMY Acronym (Meet with God, Opportunity for Growth, Movement, Moment of Stillness, Yourself)

7:45 Further discussion about Y-Yourself and M-Moment of Stillness (showers, bathroom breaks, eating, sleeping—simple basics are often self-care), Needs vs. Wants, comedy sketch reference

13:45 The importance of time outside, pausing for sunsets and sunrises, 30 seconds or 7 breaths to reset body/mind

19:45 Posture, styles of M-Movement (dancing, walking, gym)

23:00 Early mornings paced at right time/season of life

25:45 Call to action, ANYA membership info, concluding thoughts, outtakes

Fall is here and for many moms that means it’s time to schedule the annual family photo shoot. (Oh, shoot!) Chelsea Barton, photographer, shares her go-to tips and tricks for making a family photo session as successful as possible. Join sisters Courtney and Carley and guest expert Chelsea for this relatable conversation about the highs and lows of family photos and a reminder to let kids be kids during your next family photo session. This episode is part of the feel good fall series, packed with interviews and sisterly advice to increase feelings of peace and confidence going into the holiday season. 

Call to Action

Get in the picture with your kids this week, Mom!

Referenced Episodes

• https://heysisterpodcast.org/48-the-write-stuff-rachel-nielson/

Connect with Chelsea

https://www.instagram.com/chelsea.filmphoto/

Connect with Hey, Sister!

https://www.instagram.com/theheysisterpodcast/

https://heysisterpodcast.org

Show Timeline

0:00 Show and guest expert introduction

5:15 Why to take family photos even though it’s a stressful experience

7:45 Perception of perfection (styled shoots)

10:15 Tips and Tricks for making photo shoots more comfortable: #1 Let the kid keep the toy, #2 Hype the kids up about it (search YouTube videos for “what is a family photo shoot”), #3 Let the kids pick their clothes, #4 Remember, kids will be kids

14:45 Great pictures don’t have to be posed (upside down with scars), finding a balance

18:00 Tips continued: #5 Play over discipline during a photo shoot (distraction technique), planned shots first, then play/candid

21:00 Tip #6 Bring marshmallows or Smarties, #7 Think about the timing (naps and food), #8 There is "beauty in chaos", #9 Bring a favorite activity (game, football, icecream)

23:00 Fail stories are memorable (Chili’s), Seasons of life 

27:00 Success story of mom being prepared, Murphy’s Law

29:45 Seeing family photos throughout your home: documented “golden hours”

32:00 Get in the picture as moms “we’re never going to get yesterday back”

33:30 Call to action, concluding thoughts, outtakes

The science, art, and heart of sewing are discussed in today’s episode as quilting expert Melanie Collette joins “Hey, Sister!” hosts Courtney and Carley. Melanie shares simple beginner sewing project ideas and the essential tools every home should have. Don’t miss this encouraging Home Economics class; the conclusion of the “Hey, Sister!” Back to School series, airing August-September 2022. 

Call to Action:  

Buy the recommended basic tools: fabric scissors, thread (Gutermann brand, white, black and navy), measuring tape/seam gauge, pins with pearl heads, and embroidery scissors.

“My call to action is to encourage the sisterhood to get those supplies—those basic sewing supplies—and have them in their home. That way, when the urge hits; when that button needs sewed back on; you are ready! And it's the preparedness part of it where, ‘I can do it because I have the tools to do it already in this drawer waiting for me!’ So my call to action is prepare yourself! Get those tools that you need in your home.”

• Melanie Collette, Hello Melly Designs

Resources: 

• Wider benefits of learning across the course of life
• College of London study

Check out these other episodes in the Back to School Series

• Episode 42 Rub Some Dirt in it! // Kathleen Mooney (Science)
• Episode 43 Sound of Music // Maren Paris Cline (Music)
• Episode 44 Mind over Money // Mikayla Ockey (Math)
• Episode 45 Let’s get Physical! // Mary Eagan (PE)
• Episode 46 She Knows the Drill // Adriana López (Shop)
• Episode 47 History is Her Story, Too! // Alli Roper (History)
• Episode 48 The Write Stuff // Rachel Nielson (Writing)

Connect with Melanie

https://www.instagram.com/hellomellydesigns/

https://www.hellomellydesigns.com (check out her FREEBIES!)

Connect with Hey, Sister!

https://www.instagram.com/theheysisterpodcast/

https://heysisterpodcast.org

Show Timeline

0:00 Episode and guest introduction

4:15 Melanie’s home economics beginnings, Courtney’s “straight stitch” talk, Carley’s high school apron project

7:00 “You are totally capable of doing it!” attitude about sewing, comfortable starting point (napkins)

9:45 Fabric options; the right textile for the right project, “Hand” of fabric

13:30 Favorite projects (snowball quilts), must-have tools (see call to action)

16:45 Sewing machine chat

19:15 Home Economics skills: artistic with scientifcally proven benefits (see Resources above)

23:30 “If they don’t sell it, I can make it!”, confidence dressing daughters

24:30 Quilting tells a story, quilting is for everyone (ages, genders)   

29:15 Call to action, contact information, concluding thoughts, outtakes