Lighten Your Load Podcast with Melissa Miller

"Framing it all as a season is one thing that's been particularly life challenging for me, I think can take a lot of the pressure off many people, right?"-Suzanne Culberg 

"Learn why it's time to stop sacrificing your own health and well-being to please others with Suzanne Culberg's revolutionary "no-martyr, no-maid" approach! 

"Framing it all as a season is one that's particularly challenging, I think can take a lot of the pressure off many people, right?"-Suzanne Culberg

Suzanne is a busy mom, author, and speaker, and is your NOPE Coach who helps moms say no to being a martyr or a maid. She's passionate about helping others reclaim their power and set healthy boundaries. 

Suzanne Culberg was an exploding doormat, always saying yes to others and no to herself. But after becoming exhausted and frustrated, she knew something had to change.

She learned how to set boundaries and advocate for herself, so she never had to reach a point of overgiving and losing it at people again. Suzanne learned how to check in with herself regularly and found the best way to start was by focusing on the most effortless changes, like drinking more water and doing small amounts of intentional movement. She’s been able to reclaim her power and become the nope coach. 

In this episode, you will learn the following: 

1. How to Reclaim the Skill of Saying No and Set Healthy Boundaries

2. How to Take a “Wellness Check” and Inventory Your Life 

3. How to Make Small Changes to Improve Your Well-Being and Recharge Your Tank.

Connect with Suzanne: 

Email: [email protected] 

Website: https://www.suzanneculberg.com 

Instagram: https://Instagram.com/suzanne_culberg 

Facebook: https://Facebook.com/suzanneculberg/

 FREE Resource "My Emails Rock": http://freebie%20my%20emails%20rock%20-%20https//www.suzanneculberg.com/newsletter/ 

Over It Podcast: 

Apple: https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqa0R5dDlraS14eUJ0bldFa3piNDV2dkttclR4d3xBQ3Jtc0trQ2tWdzBweGlURlpYUU5ua0w1NmJ0eHVrNmJBM0d5OXk1d3RjZl92bjhiOGE1VHhTNDVyQU54TUFyRC11aEI3bS1tUkdFWDhpT3U1OTJBYWxYRzBSZG4zeUJETGZGVTdTWk1TZ2dQTTB0WXlHQWFUcw&q=https%3A%2F%2Fpodcasts.apple.com%2Fus%2Fpodcast%2Fover-it-with-kristan-suzanne%2Fid1657593272&v=a8I3MG2QlV0 

Spotify: https://open.spotify.com/show/7yYDnB7MqMgV2rbNrzjf0M 

Other episodes you'll enjoy: 

Unlocking Spiritual Wellness: Michelle Ikem's Journey to Healing https://spotifyanchor-web.app.link/e/e096H5DQzxb 

Diving into Depper Roots of our Roles with Mariam Safla https://spotifyanchor-web.app.link/e/voaxOdEQzxb 

Finding Balance in Your Identity Beyond Motherhood: Jenna Hodge Shares Her Journey https://spotifyanchor-web.app.link/e/5ZDR6eEQzxb

Connect with Melissa: 

Instagram: https://Instagram.com/melissamiller2011/ 

Facebook: https://Facebook.com/melissamiller2020/ 

YouTube: https://youtube.com/@MomMentor_CaregiverCoach/ 

Website: https://programs.melissamiller2011.com 

Melissa's Resources:

February Workshop: "How to Be a PROMPT Mom & Caregiver in 2023" https://programs.melissamiller2011.com/prompt-mom-caregiver-in-2023/

When Michelle Ikem, an empowerment coach and holistic healer, faces her own struggles with anxiety, depression, and stress, she encourages busy stay-at-home moms and spousal caregivers to prioritize spiritual wellness and intentionally surrender control to God, empowering them to break free from self-sabotage and discover the life they were meant to live.

"We don't like our spouses to be sick. We don't like to go through a traumatic health situation. So I just want to encourage you that it is not selfish to take care of yourself from the inside out." - Michelle Ikem

Website: www.herinnerhealing.com

Instagram: https://Instagram.com/her.inner.healing

https://spotifyanchor-web.app.link/e/0IDBhjOGpxb

"Finding a Healthy Balance in Your Identity Beyond Motherhood: Jenna Hodge Shares Her Story

https://spotifyanchor-web.app.link/e/dp2FMpOGpxb

"Sometimes It Hurts To Mom" with Lauren Rose

https://spotifyanchor-web.app.link/e/DebVDrOGpxb

Instagram: https://www.instagram.com/melissamiler2011/

February Workshop: "How to Be a PROMPT Mom & Caregiver in 2023"

https://programs.melissamiller2011.com/prompt-mom-caregiver-in-2023/

Finding Your Balance Waitlist

https://programs.melissamiller2011.com/finding-your-balance-waitlist/

Daily Checklist Planner

https://programs.melissamiller2011.com/daily-checklist-planner/

Did you love this episode? Leave us a review and rating on Spotify:

https://open.spotify.com/show/3bVyA6W8fJCHERSsCiY6Dy

Miriam Safla, a transformational coach, discovers her lifelong 'caregiver role' is actually a generational pattern, compelling her to forgive her past and embrace her power to live true to her purpose and passions.

"When you forgive, you open your heart more and more and more to the love and the light that is there already." - Miriam Safla

Miriam Safla is a busy mom and wife, and a mompreneur who is passionate about helping others prioritize themselves in their roles as wives and mothers. She is an expert in transformational coaching and healing and has a deep understanding of how to break generational patterns of trauma.

Miriam Safla had a difficult relationship with her father who she saw as constantly running to help family and friends, neglecting his own desires and needs. As a result, she made a vow that she would never be like him and would take care of herself instead. As an adult, she found herself in a similar caretaker role, neglecting her own aspirations and happiness. Through her work as a shadow transformational coach, she learned to forgive her father, forgive herself, and connect with her true self and desires. She found that the key to breaking the cycle was to make self-care and self-love a priority and to use the Hawaiian forgiveness prayer of 'I am sorry, please forgive me, I thank you and I love you'.

In this episode, you will learn the following:

1. Understanding the Impact of Caregiving Roles on Relationships & Fulfillment

2. Investigating How Trauma Can Lead to People Pleasing & Unhappiness

3. Exploring Forgiveness & Soul Reading as Tools for Healing & Self-Love.

Other episodes you'll enjoy:

"Finding Balance in your Identity Beyond Motherhood: Jenna Hodge Shares Here Story

https://spotifyanchor-web.app.link/e/1Gmn3z2Bcxb

"Sometimes It Hurts To Mom" with Lauren Rose

https://spotifyanchor-web.app.link/e/2BPphG2Bcxb

"Motherhood Identity Crisis: Heidy De La Cruz' 3 Tips for Reconnecting

https://spotifyanchor-web.app.link/e/2O1sUH2Bcxb

Connect with me:

Instagram:

https://www.instagram.com/melissamiler2011/

YouTube:

https://www.youtube.com/@MomMentor_CaregiverCoach/

Website:

https://programs.melissamiller2011.com

My Resources:

February Workshop:

"How to Be a PROMPT Mom & Caregiver in 2023"

https://programs.melissamiller2011.com/prompt-mom-caregiver-in-2023/

FREE Support Call

https://programs.melissamiller2011.com/free-support-call/

Loved this episode?  Leave a review here:

https://open.spotify.com/show/3bVyA6W8fJCHERSsCiY6Dy

Rediscovering your identity and reconnecting with yourself is essential to being the best mom, wife, and caregiver you can be.

"We can't fill from an empty cup. We really can't. And if we don't have a full cup, we can't nurture our marriage, take care of our children, serve our clients, and produce helpful resources. It is very important that you put yourself first."-Melissa Miller

Jennana Hodge is a busy mom of three and passionate about helping other moms reconnect with themselves. She is an expert in health and wellness and uses her experience to help other moms navigate motherhood, self-care, and staying connected with their identity beyond Motherhood.

Jenna Hodge had been struggling for a while with feeling disconnected from her identity as a wife and mother. She started to question if that was all she would ever be. Jenna was determined to rediscover who she was and find a healthy balance beyond her motherhood identity. She realized that in order to nurture her marriage and children, she had to prioritize herself and her spiritual self-care first. With a renewed focus on taking care of her body, mind, and soul, Jenna was able to find a balance that worked for her. She learned that it's okay to put yourself first and to take care of yourself spiritually, mentally, emotionally, and physically.

Website: https://purposeintended.com

Instagram: https://Instagram.com/purposeintended

Other episodes you'll enjoy:

https://spotifyanchor-web.app.link/e/WVt6xRZY0wb

"Motherhood Identity Crisis: Heidy De La Cruz's 3 Tips for Reconnecting"

https://spotifyanchor-web.app.link/e/JkoBge4Y0wb

"Talking about the Impact of Generational Trauma on Your Health" with Claire & Amaranthia

https://spotifyanchor-web.app.link/e/5duXuf4Y0wb

Connect with me:

Instagram: https://www.instagram.com/melissamiler2011/

My Resources:

https://programs.melissamiller2011.com/daily-checklist-planner/

Finding Your Balance Waitlist

https://programs.melissamiller2011.com/finding-your-balance-waitlist/

Loved this episode? Leave us a review and rating here:

https://open.spotify.com/show/3bVyA6W8fJCHERSsCiY6Dy

"It's not fun, and sometimes it literally hurts to be a mom, but there is no shame in that. Do whatever you need to do and prioritize yourself - you can't fill an empty cup." 

Lauren Rose is a busy wife, mother, and entrepreneur. 

She began dealing with chronic illness began back when she was just eight years old dealing with depression and anxiety and well into her teens, 20s, and 30s have been diagnosed with a number of health issues: tension headaches, migraines, neurology headaches TMJ disorder autoimmune disease arthropathy inflammatory arthritis, spinal degeneration.

Yet throughout all the health issues, Lauren refuses to let her chronic illness stop her. She's figured out ways to modify her role as a mom and spouse in a way that helps her prioritize managing her chronic illness. And through her business ithurtstomom.com, she is passionate about helping other chronically ill moms be supported through their motherhood and chronic illness journeys. 

In this episode, you will learn the following: 

 Lauren's Resources: 

Website: www.ithurtstomom.com

Email: [email protected] 

IG: https://Instagram.com/ithurtstomom/ 

FB: https:// Facebook.com/ithurtstomom/

Twitter: https://Twitter.com/ithurtstomom/ 

Other episodes you'll enjoy: Motherhood Identity Crisis: Heidy De La Cruz's 3 Tips to Reconnecting 

https://spotifyanchor-web.app.link/e/RMbsn2ApPwb 

Talking About the Impact of Generational Trauma on Your Health with Claire & Amaranthia

 https://spotifyanchor-web.app.link/e/ndjPb9ApPwb

 From Burnout to Well-Being: Jen Rafferty's Story to Learning How to Manage Stress Levels 

https://spotifyanchor-web.app.link/e/qyqvkaBpPwb 

Connect with me:

 Instagram: https://www.instagram.com/melissamiler2011/ 

Facebook: https://www.facebook.com/melissamiller2020/ 

YouTube: https://www.youtube.com/@MomMentor_CaregiverCoach/ 

Website: https://programs.melissamiller2011.com

Melissa's Resources: 

STEM: Prioritizing Your Self-Care in 2023 https://programs.melissamiller2011.com/prioritizing-self-care-in-2023/ 

Daily Checklist Planner https://programs.melissamiller2011.com/daily-checklist-planner/

Finding Your Balance Waitlist https://programs.melissamiller2011.com/finding-your-balance-waitlist/

Loved this episode? Leave us a review and rating here: https://open.spotify.com/show/3bVyA6W8fJCHERSsCiY6Dy

In this bonus podcast episode, Heidy De La Cruz confronts the challenge of redefining her identity as a daughter of Christ, wife, mother, and online entrepreneur, and offers her insight on how to intentionally nurture relationships and practice self-care for lasting success. 

"You are more than just being a mom, online entrepreneur, your identity as being a certain crafter. You are so much more than what any label or stigma society could ever place on you.  You are a daughter of Christ, first and foremost, and have been given this one life, this one body." 

Heidy De La Cruz is a podcast host, poet, blogger, writer, mom writing coach, and wife. She helps people with her writing services and is passionate about helping mothers and entrepreneurs reconnect with their identities. 

Heidy shares her own journey of struggling with her new identity as a mother and how to stay connected in her other relationships with her husband, family, and friends and just who she is as a unique human being. 

In this episode, you will learn the following:

1. Identity: Exploring how to develop a deeper understanding of who you are beyond labels and stigmas. 

2. Self Care: Tips for developing a holistic approach to self-care, including physical, mental, emotional, and spiritual health. 

3. Relationships: Creative tips for nurturing relationships with family, friends, and church members, as well as tips for investing in your marriage. Resources: 

Follow Heidy on Instagram: https://Instagram.com/heidy.delacruz13 

Check out her Linktree to access her: https://linktr.ee/heidy.delacruz13

In the Eyes of Immigrants Podcast 

Etsy shop 

Blog Journals 

Other interviews and more! 

Other episodes you'll enjoy:

"Talking About the Impact of Generational Trauma on Your Health" with Claire & Amaranthia https://spotifyanchor-web.app.link/e/J81wdFmlKwb 

"From Burnout to Well-Being: Jen Rafferty's Story to Learning How to Manage Stress Levels" with Jen Rafferty https://spotifyanchor-web.app.link/e/jD9EdLmlKwb 

"Creating a Non-Negotiable Holistic Self-Connection Time" with Sadie Tichelaar https://spotifyanchor-web.app.link/e/3VOozMmlKwb 

Follow me on social media: Instagram Facebook YouTube

Sign up for my new workshop, STEM: Prioritizing Self-Care in 2023 released on Monday, January 23rd! 

https://programs.melissamiller2011.com/prioritizing-self-care-in-2023/ 

Loved this episode? Leave me a review and rating here: https://anchor.fm/melissa-miller49

After experiencing burnout and overwhelming stress, Jen Rafferty courageously embarks on a journey to reclaim her identity, vowing to help other women do the same and find a sustainable balance between their physical, mental, emotional, and spiritual well-being. 

"It's okay to say that I need a moment. It's okay to take a time out. If you have a moment where you're about to blow your stack, it's okay to say, excuse me, I need a time out for five minutes. I need to go cry, or I need to just take a deep breath. It's okay to take a time out. You are allowed to take a time out." - Jen Rafferty 

Jen Rafferty is a mom of two and an expert in cognitive neuroscience, emotional intelligence, and mindset. She is the founder of Empowered Educator, where she teaches teachers and school leaders about their own social and emotional well-being. Jen was a busy mom and public school teacher who experienced a major life shift when her husband decided to get a divorce and she moved out of her house. She used this moment to discover who she really was and to take care of her own mental, emotional, and spiritual well-being. She became an expert in cognitive neuroscience, an emotional intelligence practitioner, and started her own business, Empowered Educator. She encourages moms, caregivers, and mom premieres to practice self-care by nurturing their minds and souls and making sure they have boundaries to protect their well-being. 

In this episode, you will learn the following: 

1. Exploring how to process and manage stress in a healthier way. 

2. Rediscovering identity and finding a sense of purpose after major life changes. 

3. Understanding the importance of emotional well-being and self-care for caregivers. 

Jen's Resources: 

Website: https://empowerededucator.com/ 

New Evergreen Program: https://empowerededucator.com/thrive 

Free Resources: https://empowerededucator.com/resources 

Instagram: https://Instagram.com/jenrafferty_ 

Facebook: https://Facebook.com/empowerededucatorfacultyroom/ 

Twitter: https://Twitter.com/jenrafferty_ 

Other episodes you'll enjoy: 

"Creating Non-Negotiable Holistic Self-Connection TIme" with Sadie Tichelaar https://spotifyanchor-web.app.link/e/GJqbqtw3rwb 

"Caring for An Addicted Spouse or Partner" with Tully Rose https://spotifyanchor-web.app.link/e/ye3eZEc5rwb 

"Finding a Healthy Balance Between Motherhood & Entrepreneurship" with Heidy De La Cruz https://spotifyanchor-web.app.link/e/qJzGmGc5rwb 

Connect with me: 

Instagram: https://www.instagram.com/melissamiler2011/ 

Facebook: https://www.facebook.com/melissamiller2020/ 

YouTube: https://www.youtube.com/@MomMentor_CaregiverCoach/ 

Website: https://programs.melissamiller2011.com 

My Resources: 

STEM|Prioritizing Self Care in 2023 Workshop https://programs.melissamiller2011.com/prioritizing-self-care-in-2023/ 

Free Support Call https://programs.melissamiller2011.com/free-support-call/ 

Daily Checklist Planner https://programs.melissamiller2011.com/daily-checklist-planner/ 

Finding Your Balance Waitlist https://programs.melissamiller2011.com/finding-your-balance-waitlist/ 

Loved this episode? Leave us a review and rating here: https://open.spotify.com/show/3bVyA6W8fJCHERSsCiY6Dy

As a caregiver for an addicted spouse, Tully Rose must walk the line of enabling and helping them recover in order to save their relationship and themselves. 

"The reason why I decided to tell my story is that, well, thankfully I'm not the first one to tell my story on a platform. There's many that came before me on social media, other places on the web who are able to show me that telling your story can be a powerful thing." 

Tully Rose is a coach and author who helps people heal from codependency, toxic relationships, and abuse. She is a survivor of domestic violence and has been in recovery from addiction for over 10 years. Tully was a caregiver for her elderly grandparents for over a decade and grew up in an abusive household with a father who had addiction issues. She felt the need to always give and was often the person with that others could come with their deepest secrets. She eventually started a coaching practice to help others in similar situations. She wanted to share her story on the Caregiver Coffee Shop podcast to help others understand the complexity of caregiving for an addicted spouse or partner and to highlight the distinction between addiction and abusive behavior. Despite the struggles she faced, she was determined to share her story to help others in similar situations.

In this episode, you will learn the following:  

1. The complex perspective of caregiving for an addicted spouse or partner 

2. The challenges and rewards of sharing one's story 

3. The distinction between addiction and abuse  

Mentioned Groups and Resources in Episode: 

● Alanon Family Groups: [https://al-anon.org](https://al-anon.org/) 

● Naraon Family Groupus: [https://www.nar-anon.org](https://www.nar-anon.org/) 

● Codependents Anonymous (CODA): [https://coda.org](https://coda.org/) 

● SMART Recovery Family Groups (Alternative to 12-Step programs): https://www.smartrecovery.org/family/

Getting in Touch With Tully: 

● Website: https://www.tullyrose.com](https://www.tullyrose.com/

 ● Listen & subscribe to The People Pleaser Podcast and access all of Tully's social links: https://www.tullyrose.com/linksinbio 

● To book a free consultation and strategy session: https://tullyrosebooking.as.me/freeconsult 

Tully Social Media: 

Instagram: 

https://instagram.com/iamtallulahrose 

Facebook:

https://Facebook.com/iamtallulahrose 

TikTok: 

https://TikTok.com/iamtallulahrose 

My Resources: 

Free Support Call 

https://programs.melissamiller2011.com/free-support-call/ 

Daily Checklist Planner 

https://programs.melissamiller2011.com/daily-checklist-planner 

Finding Your Balance Waitlist 

https://programs.melissamiller2011.com/finding-your-balance-waitlist/ 

 Connect with me: 

Website: 

 https://programs.melissamiller2011.com

 Instagram:  

https://Instagram.com/melissamiller2011/ 

Facebook: 

https://Facebook.com/melissamiller2020/ 

Like this episode?  Leave a review.