In this episode, Tracy Tutty delves into the importance of personal boundaries and their impact on our well-being. She explores the concept of active recovery and emphasizes the need for relaxation as a foundational piece of self-care. Tracy discusses the challenges faced by empaths and highly sensitive individuals when it comes to setting boundaries.

Key Takeaways:

1. Boundaries are essential for determining who we give our energy to. By visualizing ourselves as a jug filled with water, we can understand the importance of maintaining healthy boundaries to prevent energy depletion.

2. Healthy boundaries require clear communication and non-negotiable limits. Identifying what we will and won't allow in relation to our boundaries is crucial for maintaining self-respect and preventing feelings of resentment or guilt.

3. Enforcing boundaries can be challenging, but it is necessary for our emotional well-being. By reminding others of the established boundaries and affirming what we will or won't do, we can create a sense of security and maintain our own needs and priorities.

Interested in learning more about harnessing your empathic abilities in the workplace? Visit https://www.tracytutty.co.nz/W4W for information about Tracy's upcoming four-week group coaching program, "Woo for Work”.

In this episode of Project Joyful, Tracy Tutty dives into the unique challenges and strengths that come with being an empath in the workplace.

As an empath, you possess the ability to sense and feel others' emotions deeply. While this can be advantageous in roles that involve caring or leadership, it can also lead to exhaustion, burnout, anxiety, and depression if not managed properly.

Tracy shares practical strategies to navigate these challenges, including recognising whose feelings you are carrying, practicing self-care, creating spaciousness and solitude, and setting boundaries to avoid sensory overload. She also discusses the importance of using your emotional awareness as a superpower to curate a life filled with the emotions you desire.

Interested in learning more about harnessing your empathic abilities in the workplace? Visit https://www.tracytutty.co.nz/W4W for information about Tracy's upcoming four-week group coaching program, "Woo for Work”.

Key Takeaway Points:

1. Recognise and differentiate between your own emotions and those you pick up from others.

2. Prioritise self-care, grounding, and creating space for decompression to prevent burnout. 3. Use your emotional awareness as a superpower to intentionally shape the emotions you experience in your life.

How was your day? Or if it’s early in the morning, how was yesterday?

Today we’re talking about what makes a great day. And I’ll be sharing two things you can do to increase the number of great days in your life.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

In this episode of Project Joyful, host Tracy Tutty explores the powerful emotion of dread and how it can impact our experiences and overall happiness.

Tracy explains that emotions serve as signposts, providing valuable insights into our thoughts, beliefs, and perspectives. While it is natural to want to avoid discomfort and anxiety, she emphasizes that all emotions are valid and can offer profound learning opportunities.

Key Takeaways:

• Understanding the nature of dread: Tracy delves into the definition of dread as the anticipation of something with great apprehension or fear. She highlights the importance of recognizing that our minds often struggle to differentiate between imagined future scenarios and present reality, leading to physiological responses in our bodies.
• The weight of anticipation: Tracy discusses how prolonged and intense focus on anticipated pain or anxiety can actually make it more distressing than the actual event itself. She cites research that suggests most people prefer getting the painful thing over with rather than having it loom over them.
• Navigating dread: Tracy shares insights from neuroscientist Lisa Feldman Barrett, who suggests asking ourselves whether the feeling of dread may have a purely physical cause. If so, taking care of our bodies through hydration, deep breathing, stretching, or a light meal can help. If the cause is not physical, spending time examining the expectations and underlying reasons behind the emotion can provide clarity and potential for change.

Dread doesn't have to be our constant companion. It can serve as a catalyst for growth, change, and finding joy in our lives. By understanding the role of emotions, particularly dread, and taking charge of our responses, we can consciously create a life we love and experience deep joy moment by moment.

In this episode, Tracy Tutty explores the fascinating world of the Rose as your herbal ally. From its traditional uses in herbal medicine to its potency in skincare, Tracy uncovers the therapeutic benefits of Rosa damascena.

Tracy discusses the historical significance of Rosa damascena, also known as Rose Otto, and its traditional uses in herbal medicine and aromatherapy.

She highlights the soothing and heart-strengthening properties of rose, as well as its potential to reduce inflammation and protect against UV damage. Tracy delves into the research behind rose's sedating effects, pain-relieving qualities, and antimicrobial properties. She also shares practical tips on incorporating rose into everyday life, from adding it to culinary delights and skincare products to making rose water and rosehip syrup.

Key Takeaways:

• Rose is a versatile herb with various traditional uses, including soothing the soul, strengthening the heart, and reducing inflammation.
• Rose offers sedating effects and may aid in achieving restful sleep when taken as a tea or tincture.
• Incorporating rose into your diet and skincare routine can provide antioxidant benefits, protection against UV damage, support aging skin, and simply delight the soul!

Discover how roses can soothe the soul, lift the spirits, and even promote restful sleep. Join us as we delve into the research behind these traditional uses and explore the various ways you can incorporate roses into your everyday life.

In today’s episode, Tracy Tutty is tackling procrastination by sharing the science and uncovering strategies for effective action.

Join Tracy as she delves into the reasons behind procrastination and how to use it for your benefit. She explores the concept that procrastination is not inherently bad, but rather an opportunity for exploration and insight.

Tracy emphasizes the importance of understanding the root cause and secondary gains behind your procrastination and provides practical tips to overcome it.

Key Takeaway 1: Procrastination is a symptom, not the problem itself. By understanding the primary benefits and secondary gains associated with a task, you can find ways to mitigate the secondary gains or increase the importance of the primary benefits.

Key Takeaway 2: Assess your resources and energy levels before tackling a task. Sometimes procrastination is a result of lacking the necessary resources or needing rest. Taking care of your body and ensuring you have the energy can help overcome procrastination.

Key Takeaway 3: Fear is a common underlying factor of procrastination. Recognize that fear is normal and biological, rooted in our natural desire for predictability and safety. Instead of beating yourself up, show yourself grace and take small steps towards the unfamiliar.

Tune in to this enlightening episode and gain valuable insights into embracing procrastination as an opportunity for growth.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

In this episode of Project Joyful, Tracy Tutty highlights the importance of managing our energy and the negative consequences of ignoring our body's need for rest. She emphasizes the need for awareness and being courageous enough to step back when our bodies ask for it.

Tracy introduces the concept of the General Adaptation Syndrome (GAS) and explains the three phases: alarm, adaptation, and fatigue.

Key Takeaway Points:

1. Rethink the hustle and grind: Rather than celebrating pushing through and over-extending ourselves, it's time to celebrate self-care and actively listen to our bodies' needs.
2. The power of weekly reflection: Take time at the end of the week to reflect on how you're feeling. Notice any areas of tension in your body and ask yourself, "When I reflect back on this week, I immediately feel...?" Journaling can help process these emotions and identify contributing factors.
3. Tune in to your body's needs: Connect with your body by placing your hand on your heart and asking, "What do you need most in this moment?" Listen to the answer and take action to provide your body with what it truly needs.

By incorporating this simple but powerful weekly ritual, you can actively nurture your body's energy, break the cycle of exhaustion, and experience a more joyful and sustainable way of living.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Today I am joined by Lynda Lovatt to talk about the power of the pelvic floor. This episode is for the ladies or anyone who has a special lady in their life. We are talking about the pelvic floor, what it is, how to take care of it, when you should seek professional help, and things to ask your team of professionals to make sure your fitness protocol is working for your pelvic floor.

Lynda is a registered nurse and a registered personal trainer who focuses on women’s health and fitness from 40 years and up. Her business, Lady Talk, is designed to ease the conversation about the taboo topic of women’s health.

In This Episode 

• 2:35 - What is a pelvic floor
• 4:15 - How to know when your pelvic floor is in shape and out of shape
• 7:08 - Symptoms of prolapse or other issues that can occur in the pelvic floor
• 9:12 - Fitness considerations for pelvic floor health
• 14:09 - Conditioning your pelvic floor
• 19:04 - The main things that can injure the pelvic floor
• 22:26 - When to seek professional help

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

We've all experienced that moment when change is thrust upon us. A change that is unanticipated or not of our making can be especially hard to navigate.

Today we're sharing a practical application of the Bridges’ Transition Model to support you or your team in navigating the turmoil of change.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Welcome to Episode 112 of Project Joyful, where we dive into the fascinating world of dandelions!

Did you know that these vibrant yellow flowers are not just pesky weeds, but also edible and packed with nutrients?

Join us as we explore the various culinary uses of dandelions, from salads to fritters. We'll also uncover the historical significance of dandelion and burdock drinks, dating back to St. Thomas Aquinas.

Discover the incredible medicinal properties of dandelion, including its benefits for the liver, gallbladder, and kidneys. Plus, we'll delve into its role in supporting gut health and aiding in beekeeping.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.