Owning Her Authority Podcast | For Ascending Women Ready to Boldly Amplify Their Impact

In this week's bonus episode, Kate sits down with Alice Havill to give a special shoutout to all parents out there who are striving to live with intention while raising little humans. It's not easy to make yourself a priority when you're giving time and energy to your kids too, but it's always worth it. We see you!

Kate also shares a few of her tips for leading an active lifestyle when you have little, little ones still at home. It's not always glamorous, but it gets the job done.

Alice also shares the advice she'd give to her ten-year-ago self, which is sure to make you smile, take a moment to pause, and recommit to enjoying the journey and not getting lost in the pursuit of the destination.

episode notes | join the newsletter | circle of life exercise | @livebydesignpodcast | health coaching with kate | @greentintedglasses | download your free 5 mini meditations & guided sleep meditation

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The Special Podcast Series continues this week with a further exploration of Physical Activity…one of Kate's all time favorite topics.

Kate sat down virtually with Alice Havill - a fearless adventurer who loves to ski, run, rock climb, and everything in between - and shared a conversation about the habit of physical activity, the benefits of movement (and it's not just the obvious that we get into!), as well the personal mantras we both lean on when a physical pursuit starts to test our wherewithal.

So pour yourself a fresh cup of joe and start your week off listening to two girlfriends encourage and inspire you towards joyful movement.

episode notes | join the newsletter | circle of life exercise | @livebydesignpodcast | health coaching with kate | @greentintedglasses | download your free 5 mini meditations & guided sleep meditation

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What's the one thing you can do immediately to give your physical health a boost? Hydrate!

I know, it's not the most exciting thing, BUT it's a game changer when it comes to your physical health, mental clarity, and general feeling of wellbeing. This week Kate shares her tried and true method for deciding how much water you should aim to drink daily, how to incorporate hydration into your routine, and ways to keep things interesting (because let's be honest, water can get a little boring if you let it!).

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast | interested in IIN? | download your free 5 mini meditations & guided sleep meditation

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Join Kate this week as she dives into the next piece of IIN’s Circle of Life Exercise - Physical Activity. Joyful movement is an integral part of Kate’s life, but that’s taken years of embracing sweating as a means of mental health support and establishing habits that support an active lifestyle to make it part of her daily routine. It can be difficult to add movement to your day when you are already juggling family, work, a social life, you name it...but if you feel stuck or need motivation to adapt an active lifestyle, then this is the episode for you.

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast | interested in IIN? | free month of Shiny Happy Yoga | CDC | helpguide.org  | download your free 5 mini meditations & guided sleep meditation

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If you could reach back through the time-space continuum, knowing what you know now, what is something you wish you could share with yourself, from ten years ago?

“I would say to that 40-year-old, you are worthy as you are. You are worthy whether or not you get married, whether or not you have kids, whether or not you succeed in the normal standards that society says you succeed.”

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast | interested in IIN? | download your free 5 mini meditations & guided sleep meditation

Connect with Loukia:
[email protected] | @midlifeinbold | facebook | Midlife Women Making Change Without Fear Facebook Group | Free Guide: 3-Step Formula for How to Break Out of a Midlife Slump | This Midlife In Bold Podcast

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

This week we welcome fellow podcaster and Master Midlife Mindset Coach, Loukia Mastrodimos, to The Live By Design Podcast family as we continue exploring IIN's Circle of Life Exercise with a focus on Health.

Loukia shares her journey of being a lifelong educator and at the peak of her career, when she realized she was unfulfilled, unhealthy, and miserable.  It was at that time that she decided to fundamentally change her life, and in today's conversation she shares what that transformation has looked like for her personal health, her mindset, and her business - Midlife In Bold, Inc.

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast | interested in IIN? | download your free 5 mini meditations & guided sleep meditation

Connect with Loukia:
[email protected] | @midlifeinbold | facebook | Midlife Women Making Change Without Fear Facebook Group | Free Guide: 3-Step Formula for How to Break Out of a Midlife Slump | This Midlife In Bold Podcast

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

So, what are these “primary foods” you keep talking about, you ask?
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Funnily enough, they’re not what you’d think! The Institute for Integrative Nutrition taught me the value of nourishing yourself with what feeds your heart and soul first, and that when these areas of life are given the care they deserve it’s easier to then focus on your secondary foods (what you actually eat!) and choose to eat what blesses your body.
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The primary foods are: healthy relationships, regular physical activity, fulfilling career (or “calling” as I interpret it), and spiritual practice.
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This week I share what small things I do to nurture my four Primary Foods and invite you to explore what that might look like in your own life as well.

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast  | primary and secondary foods | interested in IIN? | download your free 5 mini meditations & guided sleep meditation

Past Episodes Referenced: Our Couples Gratitude Practice That’s Changed Everything | Sarah Weyenberg of Shiny Happy Yoga | What Is A Flow State Anyways?

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

What does “Health” mean to you?

For me, it means making myself a priority. It looks like fueling my body with food that blesses it. It looks like meditating, journaling, and moving my body to support my mental and physical health. It looks like reading and being a life-long learner to nurture my soul. It looks like painting and sewing and creating and crafting because it makes my heart sing. It looks like making my personal health and wellness a priority.

Because here’s the kicker. If you don’t do it, nobody will.

Straight up. 

Without my health – body, mind, and heart – I’m less able to pursue the passions of my heart and pursue my life’s work. So I actively choose to fill myself up first, so that I can pour love into others after. 

Do you need to make yourself a priority again? Start right now by giving this episode a listen. And afterwards, I challenge you to do something immediately that fills your cup. Big or small, but do it right away. Making yourself a priority is a daily practice, and it can start right now. 

You’re worth it. Every single day. You’re worth it.

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast  | why not now podcast | primary and secondary foods | interested in IIN? | download your free 5 mini meditations & guided sleep meditation

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Inspiration can come in the unlikeliest of places. Like from my favorite love story meets historical fiction mixed with time travel and sexy accents kind of TV show…Outlander.

I was recently binging the latest season when these lines spoke to my heart. I was going through a challenging season and feeling a little down, but I found comfort in hearing, “You are alive. You are whole. All is well.”

And I thought if I needed reminding of this that you might as well. So this week’s Mini Meditation Episode features these lines, and I hope it speaks to you the same way it did to me. Because we all need a little extra love as we emerge from 2020, so let’s lift one another up and as a community lean into the new year with kindness towards ourselves.

In the words of my favorite fictional Scot, "You are alive. You are whole. All is well."

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast | download your free 5 mini meditations & guided sleep meditation

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Did 2020 leave you feeling a little bruised? Same. There were some absolutely bright, beautiful moments last year, but it was also one of the most challenging years for me personally to date. Did I come out of the year stronger and more resilient then ever? Hell yes. Am I exhausted from all that growth? You know it.

Because of this, I’ve decided in 2021 to go back to basics. I want to build a strong holistic foundation upon which I’ll lean into my good habits, love myself well, and in turn be better prepared to care for and serve others – such as my children, husband, family, friends, my new hometown community, and our growing podcast tribe!

So if you too are ready to make yourself a priority (because after all, if you don’t – who will?), then press play to hear what I have lined up for the coming year. Let’s live by design, not default, together.

episode notes | weekly podcast newsletter | circle of life exercise | vision board with kate | @livebydesignpodcast | download your free 5 mini meditations & guided sleep meditation

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass