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You know that moment when you catch your reflection and realize you’ve been getting through life instead of really living it? That’s where this conversation begins, and it’s where a lot of real change starts. Mary shares a vivid memory from the Pacific Crest Trail and why time in the outdoors can strip life back to what matters: food, water, rest, and the quiet confidence that comes from doing hard things one step at a time. 

Mary’s guest, Belinda Coker, is an Australian hiker, writer, and educator behind Soul Treader. Belinda talks about her own flashbulb moment during COVID after years of corporate burnout, drinking too much, and feeling disconnected from her body. A simple decision to buy hiking boots and join a meetup turned into weekly hikes, sunrise walks, and eventually solo multi day treks, including big international adventures. Along the way, she learned a lesson she now teaches other women: confidence grows through action, not theory. 

We get practical about what helps women start hiking safely, especially if you’re new, nervous, midlife, or returning after decades. Belinda breaks down how to choose a first route that sets you up to win, why exit points matter, and how knowledge reduces fear: hydration planning, heat and cold illness, calories and electrolytes, and basic self sufficiency. We also talk gear in plain language, including why fabric choices matter and how preparation turns “what if” anxiety into calm decision making. Belinda shares her experience hiking with lipedema and why there’s always a continuum of success, from bench to bench in a local park all the way up to a multi day trail. 

Then we shift to a surprising freedom tool: house sitting. Belinda explains how caring for pets in someone else’s home can cut travel costs, increase security for solo travelers, and help you live like a local in places you’d never pick from a tourist list. 

You can find Belinda HERE.

https://soultreader.com/

You can find information on house sitting HERE.

https://housesittingcollective.com/

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

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The “yeah, but” voice can sound sensible, even caring, but it can quietly shrink your life. Today we’re pulling that voice into the light and asking a bigger question: what would you do if you truly believed it’s not too late?As we're scrambling to prepare our home for a puppy, I talk about how that decision turns into a deeper reflection on time, courage, and why so many women do their most meaningful learning and growth after 45. From earning advanced degrees to taking an art class just because you want to, we talk about how lifelong learning keeps you vibrant and how you don’t need to do any of it perfectly for it to change you.

We also zoom out for younger women who feel trapped by a “correct” timeline: graduate, pick the right major, choose the right career, never mess up. Real life isn’t that linear, and that’s a gift. If you want to try living somewhere new, exploring a new relationship, changing your mind, or taking a risk on a dream, you can. We walk through simple, grounding questions I use with clients, like “Whose voice is that?” and “What’s the worst that could happen?” so fear stops driving the car.

Listen, then tell me what you’re ready to try. Text or leave a voicemail through the link in the show notes, and subscribe, share the episode with a friend, and leave a review if it resonates.

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

Single parenting can feel like you are carrying a whole household on your back and getting judged at the same time. We wanted to cut through the noise and talk about what actually helps, so we brought on Pat Hankin, author of The Field Guide for Single Parents: practical tips to gain control of your life. Pat combines lived experience with 40 plus years in financial services and a front row seat to an enormous parenting community, and she does not sugarcoat the reality: resources are often scarce, shame is everywhere, and “standard advice” frequently ignores context. 

We dig into the big pillars Pat organizes her work around: money, time, relationships, and fun. You will hear why common personal finance rules like “never go into debt” can be harmful for single moms and single dads dealing with peaks and valleys, job shifts, childcare gaps, and the high stakes need for reliable transportation. We also talk about budgeting in plain language, tracking what you spend without judgment, and making tradeoffs with your kids that reduce guilt and build resilience. Pat even challenges the pressure cooker expectations around vacations and offers a more realistic way to create memories without blowing up your budget. 

Then we move into time management for single parents, including how to “create time” by doing less, cutting low value tasks, and pulling kids into age appropriate responsibilities. From there, we expand the idea of a support system beyond close friends and family into “friendlies” and everyday allies, plus practical tips for partnering with teachers and advocating for learning differences without walking into meetings already on defense. We close by reclaiming fun as essential, not optional, and share simple routines that protect your mental health. 

If this resonates, subscribe for more conversations like this, share the episode with a parent who needs it.

You can find Pat HERE

https://pathankin.com

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

Your biggest goals can quietly turn into blinders and you might not even notice until you feel stuck. We’re sharing a mindset shift that hit hard after reading Austin Kleon’s “Don’t Call It Art”: when we grip our visions too tightly, we can miss opportunities, ignore what we actually need, and even bulldoze our real life in the name of a perfect plan. 

We talk about how kids create without pressure and why that kind of playful creativity matters for adults who are tired, anxious, or trapped in perfectionism. Then we dig into the “danger of visions” and how a strict picture of success can make you inflexible, frustrated, and blind to the good already around you. You’ll hear practical examples, from the way people cling to checklists in dating to the way identity stories like “I’m not the kind of person who…” can shrink your choices. 

We also share real-life changes that challenged our own labels: moving from the country to the city, trading a big garden for a tiny one, and even considering getting a dog without a backyard. The thread that ties it together is simple: swap “yeah, but” for “what if,” and let curiosity test possibilities before fear shuts them down. If you’ve been craving a reset, a creative spark, or a new way to approach personal growth, this mini episode will help you loosen the plan and widen the path. 

Listen now, then send us a voice message with what this brings up for you. Subscribe, share with a friend who feels boxed in, and leave a review so more people can find No Shrinking Violets.

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

Your body already knows how to relax, it just might be waiting for you to step outside. We sit down with Kim Little Hoover, a mindful outdoor guide certified through the Kripalu School of Mindful Outdoor Leadership, to talk about forest bathing (shinrin-yoku) and why slow time among trees can feel like flipping a switch on stress. We get practical about what a guided forest bathing walk actually looks like, from unplugging and setting an intention to a gentle meander and a quiet sit spot meditation that helps you drop out of your head and back into your senses.

We also unpack the science without getting lost in jargon: oxygen exchange, plant compounds often called phytocides, and why research links time in nature with lower cortisol, lower blood pressure, and steadier heart rate. If you live in a city or feel like “a forest” is out of reach, we offer realistic ways to find the benefits where you are right now: street trees, local parks, a backyard, a view from a window, and even the calming visual cues of greenery indoors.

From there, we zoom out to the bigger ecosystem. We talk about the “green wall” fear some people feel in wild spaces, how groups and guides help you feel safer, and how rewilding yards with native plants can support pollinators, birds, and healthier soil. We trade favorite resources too, including Doug Tallamy, Robin Wall Kimmerer, and Richard Louv, plus ways to find forest bathing experiences locally.

If this conversation feeds your spirit, share with a friend. And follow the show so you don't miss an episode.

You can Kim HERE

https://www.naturebringsbalance.com/

Books mentioned in today's episode:

Bringing Nature Home - Doug Tallamy

Braiding Sweetgrass - Robin Wall Kimmerer

The Serviceberry - Robin Wall Kimmerer

Rewilding - Micah Mortali

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

A question: why does communication break down so easily when we have so many ways to connect? We talk through how silence, softened needs, and rushed messages create confusion, then lay out simple ways to speak clearly in relationships and professional life. 
• naming how social media comments can hide judgment and cruelty 
• noticing how we soften our message and expect mind reading 
• advocating for what we want with calm, clear language 
• pausing instead of shutting down and promising we will come back 
• asking for the other person’s perspective and checking what they heard 
• avoiding blame language and owning what old wounds get activated 
• spotting how messy email threads, texting, and voice to text create workplace confusion 
• seeing customer service failures as communication gaps, not just logistics 
• sharing recent author events and why connecting with people matters 

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

Your body reacts before your brain can explain it. A glance from the wrong person, a headline on your phone, a tense meeting at work, and suddenly it hits your stomach, your throat tightens, or your chest feels heavy. We talk about why that happens, how trauma and chronic stress can get stored in the body, and what it looks like to heal through embodiment instead of only through insight.

I’m joined by Angel Howard, somatic movement therapist, executive coach, host of the Upshift Podcast, and author of Issues In Your Tissues. Together we dig into how movement and sensation can interrupt anxiety loops, why many of us live in our heads to avoid old pain, and how grounding practices like feeling your feet, tracking your breath, and gentle shaking can safely bring you back online. We also name a hard truth for many women: we were taught to be quiet, composed, and “not too much,” even when our bodies are begging us to express what’s been suppressed.

Angel breaks down her chakra mental method as an ancient but surprisingly practical framework for women’s mental health, nervous system regulation, boundaries, and voice. We connect the dots between self-nurturing, scheduling real time off, and preventing stress from becoming chronic. We also explore executive presence and communication, including how to stay embodied in male-dominated spaces without swinging between shrinking back and pushing too hard to be heard.

If you’ve been searching for somatic therapy tools, trauma healing through movement, or a clearer way to listen to what your body is saying, this conversation will give you a grounded starting point. Follow and share this with a friend who needs it.

You can find Angel HERE

https://angelhoward.co/

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

We use a struggling shade plant as a mirror for the moments we stop trusting our own eyes and instincts. We connect gardening lessons to burnout, identity, and the relief that comes from changing the environment instead of blaming ourselves.
• noticing a mismatch between assumptions and reality
• a pulmonaria story that shows how conditions drive outcomes
• “believe what you’re seeing” as a self-trust practice
• asking “what else could be true?” when things do not add up
• how big changes can quietly erase the “shade” we need
• why struggling does not mean you are broken
• choosing the right environment so you can truly thrive

Find my book, Nature Knows: Grow and Thrive through the Wisdom of Plants, on Amazon HERE.

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

If you’ve been the competent one for decades, you can get so good at holding everything together that you stop noticing you’re not actually inside your own life. Mary Rothwell opens with a personal turning point, leaving a career-defining job after it became unsafe, and the disorienting question that followed: who am I when my identity is no longer my role?

Midlife coach Sandra Wood joins us with her own flashbulb moments, including a breast cancer diagnosis that sparked a life review and a clear internal message to show up for herself. We talk about what happens when you start setting boundaries after years of people-pleasing and overfunctioning: the system pushes back, conflict feels threatening, and labels like selfish or crazy can get thrown your way. Sandra shares how learning to tolerate discomfort and let other people have their feelings can become the most freeing boundary of all.

We also dig into the messy middle: divorce, depression, rebuilding financial stability, and parenting daughters while reinventing yourself in real time. Along the way, we explore the difference between “managing” your life and inhabiting it, why kindness is a stronger compass than being “good,” and how the caregiving role can quietly erase your wants if you don’t stay present to them.

Finally, we clear up a common point of confusion for women seeking support: coaching vs therapy, when you may need both, and how to vet a therapist or coach with confidence. If you’re at a crossroads with burnout, boundaries, identity, perimenopause stress, or caregiving pressure, this conversation offers language and next steps. Subscribe, share with a friend who’s carrying too much, and leave a review with the boundary you’re ready to practice next.

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!

We explore why trigger warnings and the word trigger can feel both helpful and limiting, especially when avoidance starts to shape daily life. I share stories and nature-based metaphors to show how resilience grows when we build tolerance, not when we retreat from every uncomfortable reminder. 
• why trigger warnings rose in classrooms and culture 
• the difference between everyday irritations and trauma-based triggers 
• trauma as an untreated injury that changes how we move through life 
• the amygdala as a smoke detector that can misread present-day safety 
• personal examples involving alcoholism, suicide, and lingering grief 
• boundaries as protection versus avoidance as a life limiter 
• nature metaphors for resilience, regrowth, and gradual strengthening 
If you have thoughts about this, I would love to hear. There’s a link in the show notes where you can actually text me, or you can always email nsvpodcast at gmail.com.

Support the show

BUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASH

Learn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.

Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. 

Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingviolets

Follow me on Facebook and Instagram, and check out my website!