In this episode of Living in Sync, I deep dive into the topic of phone addiction and share strategies for managing phone usage. I discuss setting intentions for phone use, creating "no phone zones," and using features like "do not disturb" to minimize distractions. I also talk about the benefits of an "information fast," disconnecting from technology to spiritual growth. 

While taking breaks is important I think boundaries and standards are the key to keeping a healthy relationship with your phone. 

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Episode Outline: 

• The Cordless Phone Analogy (00:01:29) 

In this episode we are talking specifically, winter blues! I am someone that actually enjoys this season and while right now we don't have a lot of snow to enjoy it I am still finding ways to enjoy the winter! I open up about my own methods for making the most of winter and dealing with seasonal affective disorder (SAD). I share some personal tips like putting together a winter bucket list, trying out light therapy, tweaking my sleep routine, and paying extra attention to my diet and supplements. I also get real about my battles with anxiety and depression, underscoring how crucial it is to seek professional help for mental health. I've brought this episode back from 2021 to give you all some advice and encouragement to tackle the tough moments that winter can bring.

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Episode Outline: 

• Seasonal Affective Disorder (00:03:44) 

If you enjoyed this episode please leave a rating & review and share what your favorite topic is and I will make more content for you! 

In this episode of the Living in Sync Podcast, I am going to be talking about what I like to call "better than money moments." I open up about my own path as an online entrepreneur and the profound shift in mindset that led me to treasure those meaningful moments.

I talk about how we often give too much power to money in defining our worth and why it's time to rethink its role in our lives. I stress the importance of gratitude, nurturing relationships, and personal growth. My goal is to encourage you to hold dear the non-monetary treasures in life and to take a moment to reconsider your own views on money. I hope to inspire a deeper appreciation for the truly rewarding experiences that life has to offer.

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Episode Outline: 

• Collecting Better Than Money Moments (00:01:25) 

If this episode resonated with you please share and leave a rating & review! 

This episode is one in the heat of the moment as I am sharing my personal struggles and the broader challenges faced by women with this condition. I discuss the severe symptoms that arise in the late luteal phase, the lack of research, and my frustration with medical responses to PMDD.

I reflect on my own journey, including the importance of symptom tracking and the general frustration of struggling so much for something that feels like there is no answer to and not much to help. 

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Episode Outline: 

• Understanding PMDD (00:01:27) 

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In this episode of the Living in Sync Podcast, we are going back to the basics so if you are someone where cycle syncing is confusing and feels like you have to change everything in your life around your cycle... this is for you because I am going to break it down into 3 steps to understanding your cycle and know what your body is trying to tell you from the signs it gives you. 

Today I'm diving deep into something that's really close to my heart – the importance of really getting to know and optimizing our menstrual cycles. I can't stress enough how crucial it is to tune into the hormonal fluctuations that happen within us and understand the impact they have on our mood, energy levels, and overall well-being.

I'm going to get personal here and share some of my own battles with PMDD. It's been a tough journey, but it's made me realize just how significant hormones are when it comes to our mental health. I've picked up some handy strategies along the way, like habit stacking, which is all about syncing our daily activities with the different phases of our cycle. It's been a game-changer for me, and I really think tailoring our health approach to our individual needs is the way to go.

I'd love for you guys to join in on this conversation. Let's keep it going over on Instagram and Patreon, where I'll be sharing even more about hormone health and the importance of being cycle-aware. Can't wait to connect with you all there!

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Episode Outline: 

• Challenges with PMDD and hormonal struggles (00:01:23) 

Other Episodes You Will Love on This Topic: 

Working Out with Your Cycle

Are Your Hormones Balanced?

Understanding Your Phases

In this episode I am sharing with you my new morning and evening routines! I go through and outline my updated morning and evening routines for 2024, focusing on the concept of habit stacking and the adaptability of routines to life's seasons.

I share my evening routine, which includes stretching, showering, journaling, and reading, and my morning routine that incorporates exercise, quiet reflection, and planning. Emphasizing simplicity and flexibility, I encourage you, my listeners, to tailor your habits to support well-being, energy, and longevity. 

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Intentional Productivity Course

Follow Me on Instagram and share with me your new routines for 2024! 

Episode Outline: 

• Evening Routine (00:01:31) 

I believe it's important to have internal motivations when it comes to our health and wellness goals. That's why I plan to seek expert guidance for any specific health concerns I may have.

Let's start with my fitness plan. I've decided to incorporate a combination of strength training, cardio, and new activities into my routine. By diversifying my workouts, I can challenge my body in different ways and keep things interesting. Now, let's talk about my nutrition strategy. I will be following the "2B Mindset" program, which focuses on developing a healthy relationship with food and making mindful choices. Additionally, I will be using the 30-30-30 method, which involves balancing my meals with 30% protein, 30% healthy fats, and 30% carbohydrates.

I've also had some positive experiences with supplements that I'd like to share. GI Assist and Anx-Defy have been particularly helpful for me, and I believe they can benefit others as well. However, it's important to remember that supplements should be used in conjunction with a balanced diet and regular exercise.

Lastly, I want to give you a sneak peek of an upcoming episode. I will be discussing the internal work that leads to external change. It's not just about physical fitness, but also about mental and emotional well-being. I'm excited to dive deeper into this topic and share valuable insights with all of you.

So, stay tuned for more episodes of the Living in Sync podcast, where we explore various aspects of health and wellness. Together, we can make positive changes and live our best lives.

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Protea Supplements

Episode Outline:

• Prioritizing Health and Wellness (00:02:36) 

Here are a few of my favorite things! Ok its a lot of my favorite things everything from books to beverages to podcasts! 

If you have questions about anything send me a DM! 

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In this episode of the Living in Sync podcast, I'll be sharing my process of reflecting on the past year and preparing for the new one. As a certified nutritionist and fitness coach, I believe setting goals, refining them, and savoring the present are all crucial steps in personal growth. 

To help with this process, I use a planner and journal for reflection and goal setting. It's a great way to track progress and stay organized. But I also have a new tool to introduce to you - a bingo card! This fun and interactive tool can be used to track your business, life, and personal goals. It adds a bit of excitement and motivation to the process.

In addition to these practical tools, I want to emphasize the importance of solitude, silence, and prayer. Taking time for yourself, finding moments of silence, and connecting with a higher power can help align your actions and priorities with what truly matters to you.

I invite you to join me in this process of reflection and goal setting. I'd love to hear your feedback and how these strategies work for you. Let's make the most out of the new year together!

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Time Management Podcast

Horacio Printing Planner

Episode Outline: 

• Reflecting on the Year and Preparing for 2024 (00:00:00)

In this episode I am excited to share with you this conversation about making changes and stick to it with consistency with my friend & podcast production client Brittany Heyboer. Brittany is a career and life coach, corporate working mom of 2, and entrepreneur. I have seen Brittany make big impactful changes in her life and follow through on them with consistency as her strength. 

I hope you enjoy this episode and conversation! Please share with a friend and leave a rating and review! 

Ways to Work with Me: 

Living in Sync Patreon

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Episode Outline: 

The importance of progress over perfection (00:04:39) 

Understanding one's deeper why (00:05:37) 

Taking small steps towards change (00:09:06) 

The importance of small steps and consistency (00:10:53) 

Making changes in health and fitness leads to changes in other areas of life (00:11:58) 

Discovering core values and taking aligned action (00:18:50) 

The importance of progress over perfection (00:21:49) 

Making changes one step at a time (00:23:05) 

The power of getting curious and testing and learning (00:27:45) 

Connect with Brittany: 

Follow on Instagram

Her.Unlocked Podcast

Master Your Mindset Masterclass

Sobriety Episode

Permission to Pivot Episode