It's the holiday season and parties are happening! This is where over-eating and over-drinking creep in!

Meet my husband, Matt, as we map out both of our takes on navigating the holiday season and TRYING to find balance in enjoying ourselves and honoring our boundaries.

Link to Huberman Lab episode 55 : The Science of Setting and Achieving Goals.
Click the time stamp for Tool 4 and Tool 5 for more information on the science behind why focusing on negative outcomes is a better motivator than the positive.

https://open.spotify.com/episode/6cO0BC9EEedrKhxQtjuo80?si=a7c6e8ff19814343

Listen in for mindset, eating, and drinking hacks to stay well and party on!

0:42 Intro to Matt -my husband!

1:30 Intro to topic- mindsets, overeating, overdrinking

2:01 Rapid fire questions to get to know Matt

6:38 Why I chose Matt for this episode?

7:35 The overdrinking scene: 22 yr old Matt versus 36 yr old Matt

13:41 Why it's hard to manage balanced eating at parties

14:52 Emotional Eating because your excited!

16:42 Ask yourself: Am I hungry for food or love/connection?

17:23 You are full in the stomach, but maybe you are not full in your emotions

17:56 Motivation through a focus on negative outcomes

20:53 Jami's Holiday Hacks to avoid the afterparty food and drink hangovers

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

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Kasey (Sister #1) and I map out her own personal quest for growth in her career!

Growth can be scary! We hold onto a lot of self-doubt and fear of imperfection.  We are misguided by others' opinions on what THEY think you need to do! What do YOU think you need to do?

LET THAT GO!

Kasey and I will relate to you, give advice to you, and cheerlead you along the way of this episode!

Personal growth can mean different things to different people. What do you want to grow? Your health, your career, your creativity, your social life?

Learn to ask yourself what you want and to trust in your self-knowing!

Also: shout out to Stay-at-Home moms and the complex navigating of when to bring YOU back into the growth equation.

1:02 Personal Growth

1:39 "What do I want to grow?" exercise

2:05 3 Tips on personal growth

2:50 Mapping out career growth with Kasey

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

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Breathing and regulating emotions have a direct correlation! Use your breath as a tool to relieve anxiety. How can you add in breathing to your day?
Main topics:
Breathing to regulate emotions
Why it works! SCIENCE!
Using your breath as a tool to feel empowered in stressful situations
Teaching kids to use their breath as a tool
Start practicing intentional deep breathing and see the effects!

Chapter markers:
2:15 Science behind breathing and emotion regulation

3:13 Fight or flight response: Why can't I think?!

3:46 When do I practice deep breathing?

5:41 Over breathing situations

6:39 Teaching breathing to kids: When, why, and how

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

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We know we need to move, but we are not doing it!
Jami shares the secret to getting movement back to a priority!

I give you the reasons why we need too. If we don't move, the health risks are REAL!!

What are our excuses?!
1. Too busy
2. Too tired
3. Too intimidated

" I'm here to tell you that you need to rethink what you are valuing in your schedule. Because guess what? If the mother ship goes down and I'm talking about you, guess what happens to that fleet of ships that you are maintaining and taking care of? They go down with you. So, your self care, you carving out time for you to move ,is not selfish. It is for the good of everyone."

This is HOW you start!
Listen in and learn how to add in movement, laughter, connection, and motivation!

Check out this episodes chapters!

1:28

Health risks from sitting too much!

2:53

What are our excuses?

6:49

My secret revealed! Knock out those excuses!!

7:58

Early Bail Syndrome

9:19

The Key to keep you in check!

10:02

Ways to make it happen!

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

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Do you indulge in cravings that leave you feeling shame and guilt?

Learn to unpack your story and connect those cravings to what your body is trying to tell you.

On this episode, Christen Conly talks about her experience with clients who struggle with emotional eating. She highlights ways to understand your cravings and find your freedom in your choices. 

Christen Conly is a certified holistic, health and life coach through the International Coaching Federation and also a two hour registered Yoga Instructor with Yoga Alliance. More importantly, in regards to emotional eating, she is certified in Ali Shapiro's Truce with food process. I am delighted to share with you this conversation on emotional eating and body image and health at every size. Listen in as Kristen explains how she unpacks people's stories, acknowledges their conflicts, and guides them to freedom through their choices.

Think Christen can help you?  Want to try her FREE breakfast experiment?!

Contact Christen on her website: christenconly.com or email her @ [email protected] 


We talk about: 

 -Connection between how we soothe ourselves with food when it comes to feeling overwhelmed and crazy and exhausted or anxious 
"A lot of people are sitting down at night, and they're like, is this really how life is? Like, I just put out fires all day, and I sit down on the couch and numb out with Netflix and ice cream. And so we really start there. And then once we figure that out, we can kind of move forward to having them make choices that are in alignment with their goals."

- Stress responses: three different stress reactions.  People either compete, they avoid, or they accommodate. Which one are you??

- Ways that clients fall into the trap of needing food as emotional support because they run themselves so thin throughout the day.  When they hit that final note at the end of the day, they're so depleted and exhausted.

-How do we go from knowing to doing? From information to action?

-Body image issues versus weight issues

-Small steps towards positive relationships with your body

-Advice on what step to avoid!

Enjoy!

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

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Two Tips in one episode!

If you prep it, they will eat it! This goes for you too! Let's start the kids' day and ours with ready to eat whole foods that leave your kids' bellies full. If the fruits and veggies are out for quick access, you and the kids will eat them before grabbing the bag of crunchy snacks and sugary granola bars!

3:00 min - Highlighting protein options. Protein keeps the bellies full, supports growth, and regulates hormones.

5:38 -  Halloween Candy safety tip- what I am doing to keep my kids safe this Halloween!

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

 Spotify | Amazon Music | Apple Podcasts

"The Birth Order Book" by Dr. Kevin Leman highlights the social science of family dynamics and birth order. Where you land in your family can shape your personality, future relationships, and career. Are you first, middle, or last born?Does your personality fit the bill?In this episode, I introduce my 4 sisters! These women are an ESSENTIAL piece to my health puzzle!Listen as the 5 sisters weigh in on the book's insight and if it rings true to their family dynamic.This is a good one, folks!! Enjoy!

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

 Spotify | Amazon Music | Apple Podcasts

5 tips to help you during sick season!This is what Jami does when her family is fighting a sickness or wants to prevent getting a sickness!

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

 Spotify | Amazon Music | Apple Podcasts

Shannon Michaelson is a professional interior designer who helps busy families like yours create fresh, beautiful and functional spaces that your family can ACTUALLY live in for years to come. For over 13 years she has been transforming spaces in Alaska, Hawaii & Connecticut before landing in Bucks County, Pennsylvania.

 Shannon's mission is to make the most of your home, with the final result that leaves you loving where you live. When she's not designing beautiful spaces for your home, you can find her squeezing in a round of golf with her husband, driving her 3 sons around to sports practices and exploring the beautiful Bucks County outdoors.

Listen in as she guides a client through the process of identifying her needs and then creating a space to fit them. See how Shannon can be a resource to help the client gain confidence in making those BIG decisions. If you are starting a house project and are overwhelmed, this episode speaks to you. Shannon's tips and advice will get you feeling motivated to start your journey!

Find Shannon at:
Instagram: @colorandcrownid

website: www.colorandcrownid.com


Stay in touch with me and keep up with KHJ Announcements!
instagram: keepemhealthywithjami
website: keepemhealthywithjami.com

Love what you’re hearing? 🌿 If these deep dives are helping you navigate your kids' health, I’d love your help! Between soccer practice and science labs, your support keeps this show going.

• Follow & Review: Tap the "+" to follow and leave a quick review. It’s like a "gold star" for the podcast! ⭐️
• Share: Send this episode to that one mom friend who is currently in the trenches.

Want to be a guest? 🎙️ Whether you’re a Wellness Expert or a Mom with a story to tell, I want to hear from you.

• Email me: [email protected]
• DM me: @keepemhealthywithjami

 Spotify | Amazon Music | Apple Podcasts

My first episode is an intro episode to give insight to what is to come for the Keep'em  Healthy with Jami Podcast.

What is Health? 
Health is learning how to struggle well. 

Listen in on what that means to me!

I want to hear from you and what health and wellness topics interest and are relevant to you!  DM on my instagram @keepemhealthywithjami or on my website keepemhealthywithjami.com

Stay well and talk soon!

Thank you for listening! If you like this podcast, please FOLLOW my show on your podcast app.
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You do you, stay well, and... Keep'em Healthy!