Feeling stuck? We've all been there. Whether it's an emotional block, a lingering grudge, or that nagging feeling of overwhelm—we all face moments that keep us feeling trapped and stagnant.

In today's episode, I'm sharing my Four-Step Healing Process to help you move through and overcome just about any challenge. This episode is actually a recording from my Instagram Live series, Healing with Pumehana, where I model my own healing process in real-time.

These are the exact steps I use to get myself unstuck and to help my clients find clarity and empowerment in the midst of emotional chaos. And the best part? This framework is pulled straight from my Unstuck Workbook, designed to take you from blocked to breakthrough in four simple steps.

If you've been feeling overwhelmed, emotionally blocked, or just plain stuck—this episode is for you. Get ready to learn how to process your emotions, regain your power, and move forward with confidence.

🌟 Timestamps & Key Takeaways:

[00:00] Intro – Healing with Pumehana: Modeling the healing process in real time
[02:17] Why feeling stuck is normal (and how to move through it)
[05:13] Step 1: Ground Yourself – How to get present and centered, even in emotional chaos
[10:37] Step 2: Unpack – Asking clarifying questions from a place of curiosity, not judgment
[16:49] Step 3: Plan to Grow – Turning obstacles into opportunities with intentional action
[22:43] Step 4: Look Back to Look Ahead – A powerful visualization exercise to reframe your story
[25:19] Closing Thoughts – You don't have to stay stuck. It's time to break through.

💡 Resources & Links Mentioned:

✨ Grab your Breakthrough Blueprint (Formerly Unstuck Workbook) → Download here!
📲 Let's connect on Instagram! DM me your biggest takeaway → @pumehanapalmer
🌱 Join the Seeds of Growth Community – Stay updated on future episodes → Join here!

📢 Loved this episode? Here's how you can support the show!

💛 Share this episode with someone who needs to get unstuck!
💬 Leave a review on Apple Podcasts or Spotify—it helps more people find this work!
📸 Screenshot & tag me on IG @pumehanapalmer with your biggest aha moment!

I'm thrilled to bring you another incredible guest and dear friend, Jen Armstrong. Jen shares her unique experiences with adult friendships, self-awareness, and how she uses these to fuel her personal and professional growth.

She opens up about her recent achievement in bodybuilding, as a physical challenge and a testament to resilience and determination. A story she hopes will inspire her children and listeners alike. We explore the importance of authenticity and vulnerability and how it shapes our interactions and relationships. Jen also sheds light on the value of self-worth, both in our personal lives and in the workplace.

This episode is a gold mine of insights and wisdom that promises to leave you inspired and empowered. Tune in to this episode and let Jen's journey inspire you to take the first step towards your own transformation.

 

More about Jen Armstrong:

Jen Armstrong, is the owner of the public relations and marketing company StrongArm Communications, and has over 20 years of experience in PR. She consults and advises clients on a variety of communication needs; from press releases and strategic messaging, to brand awareness, and web site editorial support, and so much more.

 Jen's experience includes journalism, public relations, marketing, community relations, and social media communications. She is known to bring a fresh perspective and insight to the field of public relations.

 Jen was born and raised in Honolulu, attended college and worked on the mainland, and has been fortunate enough to eventually travel the world. She is married with three beautiful children and currently resides on the west side of Oahu, Hawaii.

 

Topics covered:

1. The importance of authenticity in business and entrepreneurship.
2. Is "fake it until you make it" a viable strategy or a recipe for disaster?
3. How can imposter syndrome actually be a sign of personal growth?
4. Why is understanding your brand identity crucial for success?
5. The challenges of forming and maintaining adult friendships.
6. How can maintaining friendships contribute to personal growth and self-awareness?
7. The impact family dynamics have on our current relationships and parenting styles.
8. How has Jen's journey into bodybuilding served as a form of self-improvement and inspiration for their children?
9. Why is it crucial to be present and accountable in personal relationships?
10. Understanding that we are irreplaceable at home but replaceable at work.

 

Connect with Pumehana Palmer:

• Instagram: @pumehanapalmer 
• Website: www.pumehanapalmer.com

 

Connect with Jen Armstrong:

• Website: www.strongarmcommunications.com 
• Instagram: @jenarmstronghi

 

Quote:

"Life's peaks and valleys are constant learning and growth and then mastering how to solve that problem." - Jen Armstrong

 

This episode was actually recorded in Fall of 2022. It was originally titled "My Biggest Takeaway from Getting Covid," and by the time it was edited and ready to launch the topic felt moot and irrelevant to the current state of the world.

Recently, I heard an intuitive nudge that said, "Your listeners need to hear this one."

In this podcast, I openly share my experiences, challenges, and the lessons I glean from them.

One of the learning experiences for me was the time when my daughters and I got COVID. It was challenging, not only physically, but mentally too. Lean in as I tell you more about how COVID affected my mindset, my biggest takeaway, and my top 3 mindset tools in my self-growth toolbox.

I'm confident that you'll find value in this resurrected episode

In this episode, I chat about:

• How did my daughters and I get COVID

• What were our covid symptoms 

• The toll covid took on my mindset

• My top 3 go-to tools in my self-growth and personal transformation toolbox

• How do I use journaling to support me when imposter syndrome comes up

• What is the Emotional Freedom Technique a.k.a. EFT tapping and how does it work

 

Connect with Pumehana:

• Come say hi on Instagram @pumehanapalmer 

• Visit my website at pumehanapalmer.com

 

For full show notes and more resources, visit pumehanapalmer.com/podcast/episode-30

Welcome to another exciting episode of Seeds Of Growth! Today, I sit down with James Tates, a transformation and mindset coach who has turned his personal journey of healing and self-discovery into a mission to help others. His story is not just inspiring, but also a testament to the strength of the human spirit and the transformative power of positive thinking. In our conversation, James shares insights from his own journey and how he uses these experiences to guide others on their path to self-improvement. He also delves into the importance of embracing one's identity, as he recently did when he fully accepted his role as a transformation and mindset coach.

 

This episode is packed with wisdom and practical advice that can help you shift your perspective, overcome obstacles, and start living your best life. Whether you're seeking personal growth or looking for ways to navigate life's challenges, James Tates' story will inspire you to take action. Tune in now!

 

More about James Tates:

James Tate is a military veteran thriving with PTSD and is now a life coach. He is the founder and owner of Soul Tribe Transformations, host of Soul Tribe Live, and co-host of In Front of the Scenes found weekly on Instagram.

 

Topics covered on A Deep Dive into Transformation & Mindset Coaching:

1. How did James' personal trauma and healing journey lead him to become a transformation and mindset coach?
2. What role does compassion play in James' coaching approach, and how can it help us transform our lives?
3. How does empathy factor into the process of personal growth and transformation?
4. What inspired James to embrace his identity as a transformation and mindset coach?
5. How is James making a positive impact through his coaching?
6. Practical tips and strategies that James uses in his coaching to help individuals shift their mindset.
7. How does James maintain his own mental health while helping others navigate their personal challenges?
8. Common misconceptions about transformation and mindset coaching.
9. How does James see the future of transformation and mindset coaching?
10. What advice does James have for anyone considering embarking on their own transformation journey?

 

Connect with Pumehana Palmer:

• Instagram: @pumehanapalmer 
• Website: www.pumehanapalmer.com
• Book a call with me here

 

Connect with James Tates:

• Instagram: @soultribetransformations
• Website: heal.me/coachjames

 

Quote:

"The part that you play in humanity, and the collective, is no bigger than one person, is no less than, than the other. You're, you're playing an equal part." - James Tates

 

Ready to manifest the life of your dreams? In this episode, I sit down with abundance mindset coach Tahiti Reed to explore channeling, mediumship, and the power of manifestation.

Tahiti shares her personal journey—including her experiences assisting spirits and clearing energy—and discusses how releasing control can help you embrace oneness and deepen your connection with the universe. We also chat about her passion for teaching online courses and spreading her spiritual wisdom.

Tune in for practical advice on cultivating an abundance mindset and embarking on your own journey of spiritual growth.

 

More about Tahiti Reed:

Meet Tahiti Reed, a gifted channeler, medium, and abundance mindset coach who is passionate about empowering women to tap into their inner power and manifest their dreams. Co-Author of: Finding Your Superpower & Speaking Abundance Method.

 

With a deep understanding of the Law of Vibration, Tahiti's star guides help you align your energy to create a life of abundance. Her spiritual gifts and intuitive abilities allow her to connect with higher realms and channel messages of love and guidance to support her clients' journey. With a warm and compassionate approach, Tahiti empowers individuals to release limiting beliefs, embrace their true potential, and step into their highest purpose.

 

Topics covered on Cultivating an Abundance Mindset: 

1. What led Tahiti to become a channeler, medium, and abundance mindset coach
2. Tahiti shares her medium gift origin story
3. Tahiti's unique experiences with spirit transitions and energy clearing
4. What does it mean to connect with higher realms and how it can transform your life
5. How to tune into the frequency of love and its relation to cultivating an abundance mindset
6. How to embrace the concept of oneness and create a relationship with the Universe

 

Connect with Pumehana:

@pumehanapalmer 

www.pumehanapalmer.com

 

Connect with Tahiti Reed:

• Website: www.stan.store/speaking_abundance_method
• Speaking Abundance Method: A Super Charged Method to Manifesting Everything You Want NOW on Audible & on Amazon
• Finding Your Superpower: Finding Your Gift is the Answer to Living an Abundant Purposeful Life on Amazon
• Digital Marketing Course w/Master Resell Rights

 

Quote:

"The universe has a bigger plan for you than you even think is possible." - Tahiti Reed

 

In today's podcast episode, I share 3 powerful takeaways from one key quote out of the book The Courage to Be Disliked. This book offers insightful perspectives from Adlerian philosophy, created by psychologist Alfred Adler– peer to Sigmund Freud and Carl Jung.

 Together, we will explore a thought-provoking quote from the book that challenges the beliefs holding you back and encourages you to embrace your circumstances in order to create positive change. Additionally, we will touch upon Tony Robbins' concept of the six human needs, which sheds light on the fundamental desires driving our behavior. We will discuss the significance of contribution and how fulfilling these basic human needs can lead to a profound sense of fulfillment and happiness.

If you are ready to shift your perspective and embark on a path towards genuine happiness, this episode is an absolute must-listen!

 

Key Takeaways:

• Interpretation of the quote, "It's not what one is born with, but what use one makes of the equipment." 

• Three powerful takeaways from the quote.

• Tony Robbins' six human needs and how they contribute to a sense of fulfillment in individuals

Resources from this episode:

• The Courage to Be Disliked: How to Free Yourself, Change your Life and Achieve Real Happiness by Ichiro Kishimi & Fumitake Koga 

• Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brené Brown

• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

• Crush It!: Why NOW Is the Time to Cash In on Your Passion by Gary Vaynerchuk

• Huberman Lab Podcast: Dr. Anna Lembke: Understanding & Treating Addiction (episode timestamp 22:14)

• Tony Robbins -- Discover the 6 Human Needs

Quote:

"No matter what you are given, no matter what your reality is that you are dropped into, it's what you do with it." - Pumehana

Connect with Pumehana:

• Instagram: @pumehanapalmer 

• Website: www.pumehanapalmer.com

• Book a call with me here

 

For full show notes and more resources, visit pumehanapalmer.com/podcast/episode-27

What do you say when you talk about yourself or see a picture of yourself? I've found that all too often we are our own worst critics, especially when it comes to our appearance and our results.

In today's podcast episode, I dive deep into the transformative power of a seemingly simple phrase: "We don't do that anymore." Full stop.

Together, we will explore how this mantra can aid you in breaking free from the shackles of analysis paralysis and negative thought patterns. We'll delve into discussions about how this phrase can help you forge new neural pathways in your brain.

This process can lead to swift changes and self-improvement, propelling you forward on your journey of personal growth. 

However, it's important to note that this tool isn't a quick fix or a shortcut for bypassing unresolved emotions from your past. Rather, it's about shifting your focus and energy towards growth and true self-love.

So tune in to learn more about this powerful technique. Start saying "we don't do that anymore" to your negative thoughts and behavior patterns that don't serve you and watch as they begin to dissolve. Let's grow together!

 

Topics covered on Personal Growth:

• How can the phrase "we don't do that anymore" fast-track your personal growth?

• How can choosing a new path in life lead to happiness and fulfillment?

• How can saying "we don't do that anymore" help us forget about old habits and create new ones?

• The importance of not bypassing parts of ourselves that need to be seen, heard, and validated.

• How can sitting with our emotions, even when uncomfortable, contribute to our personal growth and healing process?

 

Connect with Pumehana:

• Instagram: @pumehanapalmer 

• Website: www.pumehanapalmer.com

• Book a call with me here

• Email: [email protected]

 

Resources from this episode:

• Miss Americana on Netflix

 

Quote:

"One way to get closer to that is just to simply say we don't do that anymore, so that we shift our focus towards growth, towards progress and honest self-love." - Pumehana

 

More about Seeds Of Growth:

Seeds of Growth is a podcast for the fresh-faced real estate agent and small business owner looking to build her business from the inside out. Pumehana Palmer is a Mindset & Growth Coach to new real estate agents, small business owners, and high-achieving female entrepreneurs. She's sold over $16M in real estate in her first 3 years and has been featured on multiple podcasts and platforms to share her elevated approach to success. 

 

Pumehana believes that true success happens from the inside out and is on a mission to plant seeds of growth and transformation one powerful conversation at a time. Every week, Pumehana will bring you a solo cast, interview, or coaching experience with business owners just like you to help shift your perspective, elevate your beliefs, and build a business that excites you! 

 

For full show notes and more resources, visit pumehanapalmer.com/podcast/episode-26

 

Are you curious about the extraordinary potential of biohacking? You are in the right place! For today's podcast episode, I invited two special guests, Dara and David Woodward, owners of Na'au Pono Wellness, to talk about the world of biohacking and their journey of becoming successful small business owners. This eye-opening podcast episode will revolutionize the way you approach your well-being and personal success!

David and Dara share how their diverse backgrounds contributed to their decision to become entrepreneurs, the pivotal moments that shaped their paths, and the valuable lessons they learned along the way. We explore the power of holistic wellness philosophy, the role authentic connections play in creating a positive work environment, and how to leverage relationships for success.

We discuss even more intriguing topics such as biohacking, healing energies, objective measurement, the hidden factors that impact your health, and the mindset shift required to become an entrepreneur. Tune in now to discover the transformative world of biohacking.

 

More about Dara & David Woodward:

David Woodward is a Doctor of Physical Therapy (since 2009) and a 3-time Na Hoku Hanohano award-winning musician. A lifelong athlete and dedicated biohacker since 2013, David brings a wealth of experience in physical performance and holistic health to his practice.

Dara Woodward is a licensed esthetician (since 2006) with a background in aviation and business. After gaining years of expertise in top-tier spas, she launched her own aesthetics practice before joining forces with David.

Together, they founded Na'au Pono Wellness, a family-run business dedicated to building a community focused on high-quality wellness education, services, and products.

 

Topics covered on Entrepreneurship and Biohacking:

• Career shifts: From aviation to aesthetics (Dara)
• Biohacking 101: Optimizing your health
• Entrepreneurship: Lessons on growth and mindset
• Well-being: Taking control of your body and life

Connect with Pumehana:

@pumehanapalmer 

www.pumehanapalmer.com

Connect with Dara & David Woodward:

@naauponowellness and @naauponoaesthetics

www.naauponophysicaltherapy.com

 

Related episodes:

• Episode 22: Healing from the Inside Out with Ali Ramos

 

Quote:

"Safety is a perspective. " - David Woodward

"For me, being selfish means being in alignment with yourself." - Dara Chun-Woodward

 

Listen on: Apple Podcasts, Spotify, Stitcher, Google Podcasts & other platforms

 

Today, I want to share with you my favorite breathwork practice that has been a game-changer for me and my mental health. If you are feeling overwhelmed, ungrounded, or out of control (if you are a parent of small children or you run your own business, you know what I'm talking about), this podcast episode is for you!

 

Join me as we explore together the power of breathwork and how it can bring balance and serenity to your mind, body, and soul. Discover the simple yet profound steps involved in this practice, allowing you to regain control and find solace in the present moment.

 

Throughout the episode, I guide you through the breathwork practice and teach you how to create a safe and tranquil space for this practice. Are you ready to learn the secrets of harnessing your breath as a powerful tool for stress reduction and mental well-being? Tune in now!

 

Topics covered on Breathwork Practice:

• How can breathwork practice help you regain control and reduce overwhelm?

• My favorite breathwork practice 

• How can breathwork practice enhance focus, reduce stress, and promote presence in your daily life?

 

Connect with Pumehana:

• Come say hi on Instagram @pumehanapalmer 

• Visit my website at pumehanapalmer.com

• Book a call with me here

 

Quote:

"This practice has been a game changer for me and my mental health. " - Pumehana

 

More about Seeds Of Growth:

Seeds of Growth is a podcast for the fresh-faced real estate agent and small business owner looking to build her business from the inside out. Pumehana Palmer is a Mindset & Growth Coach to new real estate agents, small business owners, and high-achieving female entrepreneurs. She's sold over $16M in real estate in her first 3 years and has been featured on multiple podcasts and platforms to share her elevated approach to success. 

 

Pumehana believes that true success happens from the inside out and is on a mission to plant seeds of growth and transformation one powerful conversation at a time. Every Tuesday, Pumehana will bring you a solo cast, interview, or coaching experience with business owners just like you to help shift your perspective, elevate your beliefs, and build a business that excites you! 

 

For full show notes and more resources, visit pumehanapalmer.com/podcast/episode-24

 

In this episode, I’m joined by entrepreneur and Realtor Juliet Lalouel to discuss the challenge of balancing external expectations with your personal truth. Juliet shares her journey of moving past the need to "fit in," explaining how listening to your intuition and shedding misaligned behaviors can lead to deeper connections and true professional success. Tune in for an inspiring conversation on authenticity, setting boundaries, and confidently pursuing your own path.

 

More about Juliet Lalouel:

Juliet is a full-time real estate agent, investor, and founder of the Heavy Realty movement. She is a true multi-passionate entrepreneur, having done everything from working in restaurants to building a bicycle business from a garage to eventually graduating to a full retail store and warehouse. Today, she's the go-to matchmaker for musicians and their real estate investments.

 

Key Ideas:

• Prioritize Authenticity: Shift from trying to "fit in" to embracing your true self for more genuine connections.
• Shed Limiting Mindsets: Release the pressure to act a certain way to achieve success.
• Adapt Strategically: Learn to match energies and set healthy boundaries in professional settings.
• Value Growth: Leverage mentorship and past experiences as catalysts for positive transformation.
• Navigate with Intuition: Use skills like reading micro-expressions to improve business and relationship interactions.

 

Connect with Pumehana:

@pumehanapalmer 

pumehanapalmer.com

 

Connect with Juliet:
@heavyrealty
@julietlalouel

 

Resources from this episode:

• Peace Is Every Step: The Path of Mindfulness in Everyday Life by Thich Nhat Hanh
• What to Say When You Talk to Yourself by Shad Helmstetter, Ph.D 

 

Related episodes:

• Episode 2: How to Overcome Imposter Syndrome With Juliet Lalouel (Part I)
• Episode 3: How to Overcome Imposter Syndrome With Juliet Lalouel (Part II)

 

Quote:

"I have made a lot of mistakes, lost a lot of money, spent a lot of time doing the wrong things, and it really has been a culmination of those experiences, good and bad, that have led me to where I am now. And I'm in a much happier place than I could ever imagine myself to be in my life."  - Juliet