This is the FINAL episode of Healthy & Happy (as it stands today), and I'm so excited to end things on a high note with my dear friend and owner of Cultivate Your Space, Michelle Dew.

Michelle is a virtual interior decorator based in Texas, focused on how your space functions and how it makes you feel. Michelle wants your space to be your sanctuary and a source of inspiration—somewhere to breathe in and then to exhale; a place to call home, even if you're on your own.

In this podcast we talk about:

• How I met Michelle (hint: she was our landlord for a few months while we were staying in Texas!)
• How to make over spaces in your home on a small budget 
• How to add more character and "YOU" to your home (whether you own your home or are renting)
• How to optimize your home + systems and routines for optimal functionality 
• How to make your house feel like a HOME — somewhere that feels like a big exhale at the end of a long and stressful day
• Creating sacred spaces / places of respite within your home
• DECLUTTERING!!! I love Michelle's approach to this
• And so much more!

Where to find Michelle:

https://cultivateyourspace.com/
https://www.instagram.com/cultivate.your.space/

Whether it's a big move, a career/job transition, starting or ending a friendship or relationship... how do you know when it's the right time to make a big life change?

In this episode, Mark and I explore how we recently made a change that didn't make *logistical* sense in some aspects, but it was exactly what our souls needed. 

Follow along as we share the thought process that led to a move away from the familiar, and into the big/scary unknown.

We hope you leave feeling inspired to take risks and live a BIG, bold life!!

xo

Julie & Mark

Julie: @byjuliebooher
Mark: @thestrongdadclub

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program!

When I became a mom, I realized that I was going to need to do things a LOT differently than I had before I was a mom. Everything changed — my routines, schedule, sleep, and the amount of time I had to train/prep food/do all the things that were "easy" pre-kids.

In this episode, we discuss the mindset shift that drastically changed how I prepare for my role as a mother: treating it like a sport. 

Join me as we cover how to optimize your mindset, sleep, hydration, nutrition & fitness as a mom. 

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program! 

Are you struggling in the "in between" — aka the place between where you are now, and where you want your life to go?

Do you see the BIG VISION for your life, but feel discouraged because you're not there yet?

Do you feel like life is a daily grind of keeping your head down, doing what you "should" be doing, but still not seeing results fast enough?

This episode is for you! 

Join me as we discuss how to navigate the "in between," hold the vision for the next level of your life, and ENJOY/find peace in life in the meantime.

Listen: I am NOT a fan of traditional, unsustainable food diets. You know this.

But what I CAN get behind: a MENTAL diet.

People are quick to go on diets when they don't PHYSICALLY feel their best, but how often do we go on a MENTAL diet to ruthlessly eliminate all the negative inputs for our brains when we don't MENTALLY feel our best?

On this podcast, we talk a lot about food consumption. But overall wellness goes beyond what type of food you're consuming — it's the type of media you're consuming, conversations you're having, people you're surrounding yourself with, what you listen to, and how you think on a daily basis.

In this episode, I share a vulnerable story about what I've been going through recently that led me to the point of NEEDING this mental diet. Plus, we go over what the 30-day "mental diet" actually entails.

Would love to hear your thoughts and if you're joining me!

Instagram: @byjuliebooher (DM me here about my Healthy & Happy Mama 8-Week Program!!)
Buy my book, Healthy & Happy: Find Food Freedom & Create the Body You Love, HERE.

I recorded a podcast titled "Self Care When Life Sucks" a few years ago on this podcast when I was going through a really challenging period of my life. It's one of the most downloaded episodes because if there's one thing we can all relate to — it's that life ain't always rainbows and butterflies.

Now, I am currently going through a deep period of grief after my dad's passing in December, so I wanted to remake this episode to share my updated self-care practices during this extremely difficult time. (Note: This episode is for anyone who's going through a challenging period in their life, not necessarily just grief or loss.)

In this episode, we cover:

• A little bit about my grieving process (and how it will be different than yours/anyone else's)
• How I am taking care of myself emotionally, physically and beyond
• How to show up for someone you love who's grieving 
• And more

If you can relate to this episode, I'm sending you a huge hug. Please know that you are seen, valued and loved. I hope this episode can bring you peace, comfort, and hopefully a little motivation to care for yourself during an extremely challenging time in your life. <3 

Today my husband, Mark Novak, joins us on the Healthy & Happy Podcast.

Once you get past the weirdness of the first few minutes (you'll see what I mean LOL), the rest of the episode is super insightful and can help shift the way you view the holiday season re: food and training. 

In this episode, we cover:

• How to shift your identity to become the type of person you want to be 
• Practical tips for food and exercise over the holidays 
• Why some people fail vs. succeed over the holidays
• Why the last 6 weeks of the year matter, and how you can get ahead for 2024
• And more!

Follow Mark @thestrongdadclub
Follow Julie @byjuliebooher

If you're a mama who wants to create food freedom and a build lean, energized body in 8 weeks without ever dieting again, DM me "mama" on Instagram. Only 10 spots are available in this pilot program and we start January 1!

GIIIIRL this podcast gets vulnerable. I share some of the changes I've made in my life recently via my LIFE AUDIT FORMULA.
 
If you feel like there's a gap between where you are, and where you know you're meant to be, this episode is absolutely for you.  If you're sick of your own BS and have gotten stuck in negative physical/emotional habits, THIS IS DEEEFINITELY for you! 

In this episode, we cover:

• What is a life audit and how to do it to get the best results
• How to give yourself grace for where you are AND *lovingly* hold yourself accountable so that you can improve your physical and mental health
• Why typical "goal setting" isn't really effective (hint: there's a KEY piece you're probably leaving out!)
• How to reinvent systems and habits in your life that are no longer working for you
• Real life examples of how I'm auditing my health, home, family systems, work, finances & online presence

If you want me to walk you through your own life audit, DM "Life Audit" to @healthyhappypodcast and I'll send you more info!

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Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

I've tried what feels like a bajillion different styles of meal prepping at this point, and these four SUPER SIMPLE hacks are the only things that I've been consistently able to stick to.
 
Pick one you'd like to start with and try it this week! Tag me on your IG story when you do @byjuliebooher. Love to see you implementing what you're learning on the pod :)

>> GET THE MEAL PREP MADE EASY GUIDE I MENTION IN THIS EPISODE FOR FREE:

Leave a review on Apple Podcasts (bonus if you also rate the pod on Spotify!), then send a screenshot of your review to [email protected] so I can send you a FREE copy of my Meal Prep Made Easy ebook.

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Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

HI MY LOVES!

I'm excited to pop in more frequently with these shorter episodes (between the longer ones) to give you some actionable, tangible nuggets of wisdom that will change your life in 5 minutes or less.
 
Give it a listen and let me know on Instagram (@byjuliebooher) how you'll be turning one of your main excuses into the REASON you do what you've always wanted to do.
 
BIG HUGS! Love ya
xo
Julie

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If you love it, please tag us on your Instagram story so we can show you love for listening!
And if you leave a review, send a screenshot to [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.