Over This Should

Working harder isn’t the answer—working smarter is.

In this episode, we’re breaking down the three-step strategy to level up your career and business—without burnout, waiting for a promotion, or working yourself into the ground.

You’ll learn how to get visible strategically, negotiate like a boss, and start leading NOW (even before you have the title). Plus, we’re throwing in some jaw-dropping stats about why women get overlooked at work—and exactly how you can make sure you’re not one of them.

It’s time to stop playing small and own your next level.

Key Takeaways:
✅ Hard work alone won’t get you ahead—it’s about strategy, visibility, and leadership.

✅ Get visible strategically: If the right people don’t see your value, you’re invisible. Document your wins and speak up.

✅ Negotiate like a boss: Women earn 82 cents for every $1 a man makes—but women who negotiate their salaries earn an average of 7% more than those who don’t. (AAUW, 2023)

✅ Act like a leader NOW. Leaders solve problems, delegate low-value work, and make themselves indispensable. Your title doesn’t make you a leader—your actions do.

Action Step:
💡 Your challenge: Get clear about what you want, then ask for what you want. Whether it’s a raise, a promotion, or a more flexible schedule—make the ask and back it up with data.

Resources & Links:
👉 Need help stepping into your next level? Work with me 1:1! Learn more at www.pamelameadows.com 
👉 Follow me on Instagram for more boss-level career tips: @thepamelameadows.

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

Do you feel like setting boundaries makes you a bad mom, bad partner, or bad employee? Spoiler alert: it doesn’t.

In this episode, we’re busting the biggest boundary myths that keep working moms stuck in a cycle of exhaustion and guilt. You’ll learn how to say no without over-explaining, why guilt is actually a good sign (yep, really), and how to create strong, guilt-free boundaries so you can reclaim your time and energy—without sacrificing what matters.

It’s time to set boundaries like a boss and finally ditch the guilt.

Key Quote:

"Every time you say yes to something that drains you, you’re saying no to something that fuels you."

Talking Points:

✅ The biggest lie we’ve been told about setting boundaries (hint: it’s all about guilt)
✅ Why hard work and self-sacrifice do NOT equal success (at work or at home)
✅ The 3-step guilt-free boundary system to protect your time, energy, and sanity
✅ How to say no without over-explaining (and actually mean it!)
✅ Why guilt is a sign you’re breaking a toxic pattern—and how to push past it

Action Step:

This week’s challenge: Say no to ONE thing that doesn’t serve you. Whether it’s an unnecessary meeting, another school committee, or that one person who always asks for favors—practice saying no with confidence.

Resources & Links:

👉 Need more support in setting boundaries and reclaiming your life? Work with me 1:1! Learn more at www.pamelameadows.com
👉 Let’s connect! Follow me on Instagram: @thepamelameadows

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this episode, Dr. Maria Sophocles discusses the complexities of women's health, focusing on the 'bedroom gap' that highlights the differences in sexual desire and expectations between men and women, particularly during midlife. She emphasizes the importance of communication, understanding hormonal changes, and creating intimacy. Dr. Sophocles also explores innovative treatments for vaginal dryness, the significance of health pillars such as sleep and nutrition, and the need for greater equity in women's healthcare. The conversation culminates in a discussion about the societal perceptions of women's sexual health compared to men's, illustrated through the story of Viagra and the ongoing efforts to improve women's health advocacy.

Takeaways

• The bedroom gap refers to the differences in sexual expectations and abilities between men and women, especially during midlife.
• Hormonal changes during perimenopause and menopause can significantly affect women's sexual desire and overall well-being.
• Women need to advocate for their sexual health and communicate their needs effectively to partners and healthcare providers.
• Creating a mindful and intimate environment is crucial for enhancing sexual experiences.
• It's important to redefine what sex means personally, moving beyond traditional expectations.
• Vaginal dryness is a common issue that can be treated with various innovative therapies beyond traditional hormone treatments.
• Women should focus on health pillars like sleep, exercise, nutrition, and community engagement to enhance their overall health.
• There is a significant healthcare gap in research and funding for women's health issues compared to men's health.
• The story of Viagra highlights the disparity in how women's sexual health is perceived and treated in society.
• Women should feel empowered to seek pleasure and prioritize their sexual health without shame.

To learn more about Dr. Scophocles visit her website: https://mariasophoclesmd.com/

To learn more about her private practice and bespoke membership and how to get in touch visit: https://mariasophoclesmd.com/patient-care/

To watch her TED Talk: https://www.ted.com/talks/maria_sophocles_what_happens_to_sex_in_midlife_a_look_at_the_bedroom_gap

Follow-her on instagram at @mariasophoclesmd

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this motivational episode, Pamela Meadows discusses the importance of embracing failure and the human experience of falling off track with personal goals. She shares her struggles with maintaining an exercise routine and the inner critic that often accompanies setbacks. The conversation explores the reasons behind abandoning goals, the significance of reframing failure as a learning opportunity, and practical strategies for getting back on track. Ultimately, Pamela emphasizes self-compassion and the importance of celebrating small wins in the journey of personal growth.

Takeaways

• Falling off a goal doesn't mean you're a failure; it's a human experience.
• Unrealistic expectations can lead to abandoning goals.
• All-or-nothing thinking can sabotage progress.
• Burnout from going too hard can diminish joy in activities.
• Remembering your 'why' is crucial for staying motivated.
• Missing a goal is data, not a failure.
• Reframing setbacks as learning opportunities is essential.
• Self-compassion is key when getting back on track.
• Small actions can lead to significant momentum.
• Celebrating every win, no matter how small, builds confidence.

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this episode of the Over This Should podcast, Pamela Meadows speaks with Montserrat Corsino, an integrative health and wellness leader. They discuss Montserrat's journey into integrative medicine, the importance of holistic health, and how to nourish oneself physically and mentally. The conversation emphasizes the significance of self-care, setting boundaries, and the impact of nutrition on overall health. Montserrat also shares insights about her 12-week program designed for mothers seeking to regain energy and balance in their lives.

Learn more about Montserrat: https://www.manaintegrativehealth.com/ 

And check her out on IG: https://www.instagram.com/montsehealth/

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this episode of Over This Should podcast, Pamela Meadows explores the concept of societal expectations and the pressure of 'shoulds' that often dictate our lives. Through personal anecdotes, she illustrates the struggle of living under these expectations and the journey toward reclaiming one's choices and authenticity. The conversation emphasizes the importance of self-discovery, challenging societal norms, and taking actionable steps to live a life aligned with personal values and passions.

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this episode of the Over This Should podcast, Pamela interviews Tim Cram, founder of Excelsior Sleep, who shares his journey from struggling with sleep issues to becoming a sleep coach. The conversation delves into the science of sleep, the connection between sleep and overall health, and practical tips for improving sleep quality. Tim emphasizes the importance of understanding hormones and gut health, the impact of sleep on productivity, and how to prioritize sleep in a hustle-driven culture. The episode concludes with actionable advice for listeners looking to enhance their sleep habits and well-being.

You can find more about Tim and Excelsior here: Website - excelsiorsleep.com

A list of the products Tim mentioned in the podcast:

Chillipad - https://checkout.sleep.me/TIM42044

XTI and Withings - contact Excelsior Sleep for exclusive discounts

Functional Lab Tests - https://labs.rupahealth.com/store/storefront_M7aXBgG

Book Call with Excelsior Sleep - https://tidycal.com/1k0e443/excelsiorsleep

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this episode, Pamela Meadows discusses the challenges of New Year's resolutions and offers insights on setting achievable goals. She emphasizes the importance of sustainable habits, intrinsic motivation, and personal desires over societal expectations. The conversation encourages listeners to reflect on their aspirations and create a plan that fosters progress rather than perfection.

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

As the year draws to a close, let's take a moment to reflect on 2024 with a heart full of gratitude and grace. In this inspiring episode, we celebrate the wins, big and small, and discuss the lessons learned from the challenges faced by ambitious women. Share some good quotes, practical action steps for 2025, and a powerful reminder that you are enough, just as you are. Tune in to start the new year feeling motivated, grounded, and ready to embrace all that’s ahead! ♥ 

And remember to share this episode with your bestie - she might love a pep talk too! 

https://www.pamelameadows.com/

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.

In this enlightening episode of the "Over This Should" podcast, we sit down with Tonia Winchester, a dedicated naturopathic doctor, and mind-body healing coach. Tonia shares her journey from being a sick child disenchanted with Western medicine to discovering the transformative power of alternative healing. We delve into her unique approach that combines naturopathic medicine with Neuro-Linguistic Programming (NLP) to help individuals break free from burnout, anxiety, and insomnia without relying on medications. Explore the "Choose Your Hard" concept and learn how to reframe negative thoughts, address deep-seated emotions, and transform your life through holistic healing. Whether seeking better health, improved relationships, or personal growth, Tonia's insights provide a roadmap to living a life you truly love. Tune in for an inspiring conversation that promises to change how you view yourself and your potential.

You can find Tonia at toniawinchester.com. She also has a free audio for listeners: 

https://coach.toniawinchester.com/listeners

Love this conversation? Follow Over This Should and share the episode with a woman who is ready to get over the expectations keeping her stuck. Learn more about Pamela Meadows, coaching, speaking, and upcoming programs at https://www.pamelameadows.com/.