By Simple Steps
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The podcast currently has 68 episodes available.
Embracing Imperfection
Welcome to episode #63. Today, we are talking about getting free of the hold that perfectionism may have on us. We take a compassionate look at the part of us that longs to avoid criticism and see what it needs.
Brene Brown is a wonderful resource on this topic. Here’s her definition of perfectionism: “Perfectionism is a self-destructive and addictive belief system that fuels this primary thought: If I look perfect, live perfectly, work perfectly, and do everything perfectly, I can avoid of minimize the painful feelings of shame, judgment, and blame.”
Brown also offers us 10 Guideposts for Wholehearted Living:
Cultivating Authenticity and Letting Go of What Other People Think
Cultivating Self-Compassion and Letting Go of Perfectionism
Cultivating Your Resilient Spirit, Letting Go of Numbing and Powerlessness
Cultivating Gratitude and Joy, Letting go of Scarcity and Fear of the Dark
Cultivating Intuition and Trusting Faith, Letting Go of the Need for Certainty
Cultivating Creativity and Letting Go of Comparison
Cultivating Play and Rest, Letting Go of Exhaustion as a Status Symbol and Productivity as Self-Worth
Cultivating Calm and Stillness and Letting Go of Anxiety as a Lifestyle
Cultivating Meaningful Work, Letting Go of Self-Doubt and Supposed-To
Cultivating Laughter, Song, and Dance. And Letting Go of Cool and Always in Control
We also talk about the benefits of of IFS for Perfectionists: Another Way to Look at Perfectionism. Internal Family Systems (IFS) was developed by Dr. Richard Schwartz. If you have seen the Inside Out movies, you have a great understanding of IFS. Anger, sadness, joy, fear, and disgust…all were parts of Riley. IFS sees the mind as made up of different "parts" or subpersonalities, each with its own perspectives, emotions, and roles. In IFS, these parts are thought of as a sort of "internal family," with each part playing a unique role in a person’s psyche. The goal of IFS therapy is to help people understand and heal these parts so they can work together harmoniously.
Simple Steps:
Acknowledge and embrace the inner critic or perfectionistic part of yourself. What does it feel like? What does it look like? How does it show up in your life?
Next time you notice that part of you showing up, try noticing it with kindness. Get curious about why it is showing up. How is it trying to help you?
Helpful Resources Specific for this Episode:
The Gifts of Imperfection: https://a.co/d/7Zyd51w
Altogether You (a resource for IFS): https://a.co/d/58LEElk
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Decluttering Part 2: Cleaning Up Our Spirits, Minds, and Schedules
Episode #62! Last week we talked about decluttering the stuff from the space around you. And, this week, we go deeper.
Is this episode for you? Read this symptom list to see if you may be dealing with a cluttered mind, spirit, and/or schedule:
Your breathing is shallow
You never seem to be able to get anywhere on time
You forget things easily
You use your vacations, weekends, or holidays to “catch up”
Friends or family members complain that you don’t have time for them.
You no longer have the energy to do the things you love because they feel like more items on your to-do list.
You feel scattered or unable to concentrate.
You regularly make mistakes, lose things, and waste money because you are in a hurry.
(List from “How Did I Get So Busy” - Valorie Burton)
Simple Steps:
Take a honest look at your spirit, mind, and schedule and check-in…which one is most cluttered and in need of cleaning up?
Which of John Mark Comer’s 4 S’s could you apply? Silence, Sabbath, Simplicity, or Slowing?
Resources mentioned in today’s episode: How Did I Get So Busy? https://amzn.to/3JZXoyL and The Ruthless Elimination of Hurry by John Mark Comer
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Decluttering Part 1 : Space and Stuff
Welcome to Episode # 61 of the Simple Steps podcast! Today we get practical. Let’s talk about making more space in our lives and eliminating stuff!
Good decisions require creativity and creativity requires space. Stillness is to my soul as decluttering is to my home. Emily P. Freeman
Jesus’ words: “Watch out! Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.” Luke 12:15
Having excess stuff and not enough spaciousness impacts many areas of our lives. We spend unnecessary time making decisions, trying to find things, working to create space for more of our stuff, spending unnecessary money, and living with more anxiety than we are comfortable with.
Today, you will hear some simple ideas to create more peace and beauty in your life by decluttering. Listen for tips on how to get rid of stuff and how to reward yourself for you doing the hard task of decluttering.
Simple Steps:
Choose one drawer, shelf, or cabinet to declutter. Throw out broken or unusable stuff and give away stuff you don’t need. Use the pomodoro method Episode #28 https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000650492909. Set a timer and work for 25 minutes, take a 5 minute break, and get back to it…repeat.
Reward yourself! Share a photo of the before and after. Call a friend. Watch your favorite show. Be sure to reward yourself so you will keep up with this good work!
Come back next for another Decluttering episode with a different focus.
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Breast Cancer Awareness Interview with Michele Tupen:
Hope in the Unknown
Welcome to Episode #60! Today, Lisa interviews Michele Tupen on her Breast Cancer journey. You may remember Michele’s interview from a year ago: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000633222542 This interview remains our top episode. If you have not listened to it, you will for sure want to go back and listen.
Michele Tupen and her husband, Cris, are chaplains for both Revelation Wellness and their local police department. Michele spends her time teaching several Revelation Wellness classes and loving her family well.
Last year at the time of our first interview, Michele was in the thick of battling breast cancer. We are honored to have her back again today to share more about that journey and how God is using her now. As the physical side of cancer has calmed, she has noticed the emotional side of the aftermath of cancer coming to the surface. If you or someone you know are battling cancer or have been through something similar, Michele’s insight is sure to be a source of encouragement for you.
Michele offers Simple tips for anyone in a valley season:
Start your day with God!
Acknowledge you are not made for this world. Eternity is waiting!
Do self-care that brings your focus to the Great Physician.
Worship music.
Don’t isolate.
Your Simple Steps to focus on this week are:
Start your day with God: choose a verse and write it down. Battle fear with that truth.
Determine what you need in order to feel closer to God. A walk? A hike? Time alone? Journaling? A drive? Worship music? Notice where and when you feel close to God and do that more often!
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Last October, for Breast Cancer Awareness month, we interviewed Tina Rolfs in episode 7, titled: Honoring Your Voice with your Health. This October, we check in with Tina again and learn even more about how to be empowered in our own health care and support others who might receive a cancer diagnosis.
The good news that Tina taught us was that we can have some control and some input in to making our bodies resistant to cancer because 85% of people who have breast cancer have no genetic reason for getting cancer.
Tina has been taking a deep dive in to training that will enable her to be an advocate for those navigating the “murky waters” of healthcare after a cancer diagnosis. Her resiliency in her own health challenges over the last couple of years has resulted in her personally challenging herself in triathlons as well as coaching and encouraging others with all that she is learning.
In this episode she shares how we can take steps to reduce estrogen drivers to keep our hormones balanced. She also shares 5 empowering things we can do if we, or someone we love, receive a diagnosis. These tips are inspiring and proactive.
The book Tina refers to in this episode is called: Metabolic Approach to Cancer. You can get this book through our Favorite Products section on our website (this is an affiliate link that will lead you to Amazon): https://amzn.to/3wrPWsQ or directly to the website: https://breatheandbe.net/favorite-products
You can email Tina at: [email protected]
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
https://breatheandbe.net/store/ols/products/meal-planner-template
Welcome to Episode #58 of the Simple Steps for the Whole You podcast. Today, we bring you another powerful interview on our current topic.
Aaron is a speaker, author, and designer. He has been in ministry since 2005, authored three books, started three businesses, and founded three ministries. He is currently the brand and production manager for Revelation Wellness and the founder of FRTRNTY, where he creates tools for men to follow Jesus. He married his wife, Andrea, in 2009, and they live in Phoenix with their three daughters. You can connect with Aaron in all the places.
His website: aaronbrewer.org.
Instagram: https://instagram.com/aarondanielbrewer
Podcast: https://anchor.fm/frtrnty
Youtube: https://youtube.com/@frtrnty
Most recent book: https://a.co/d/3CR8eHZ
Aaron shares his inspiring journey from selfishness to becoming a more disciplined and consistent person. Hear how this has impacted every area of his life! His story will give you hope if you are in need of more discipline and consistency in your life.
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Living with Discipline, Consistency and Freedom
Welcome to Episode #57 of the Simple Steps podcast! Today, we tackle the topics of discipline, consistency, and FREEDOM!
Don’t tune out too quickly here! This is for everyone. Michelle shares powerful statistics when it comes to regular engagement with God’s Word…1 time a week, 2 times a week…4 or more times a week. You will be amazed at the impact and the difference regular engagement makes.
We focus on the whole person on our podcast. So, here are 3 areas of your life and how discipline and consistent…and FREEDOM can show up!
SPIRIT:
Regular “quiet time”
Journaling
Silence
Worship
Prayer
Bible Study
BODY:
Movement
Cardio, strength, flexibility
Hygiene Habits
Regular appointments: Dentist, physicals, etc.
MIND:
Learning
Reading
Organization
Regulating practices such as breathing
Mental Health / self-care
BUT HOW? How do you stay consistent? It requires HEART CHANGE!
Take our 2 SImple Steps to Begin the Process of Heart Change:
Look at your life. There is something you are doing or not doing consistently and/or with discipline. Recognize that you do have some discipline in your life.
Ask God to join in the area you’d like to focus on. Talk to Him and LISTEN FOR HIM! Ths may look like journaling. Sitting in silence to hear from Him. Recording His leading. Consider getting a Christian health coach to come alongside you to listen with you! Lisa’s book, will help you with this process: https://amzn.to/3JRT5Fn
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Interview with Kim Anderson: Learning the Joy of Living Softer
Today’s interview is a follow up to last week’s episode in which Lisa and Michelle talked about living gracefully. Our interview gives more practical ways in which to live this way. You will want to hear this! It will be like a breath of fresh air!
Kim Anderson has worked in the healthcare field for over 40 years as a chiropractor and has training in Christian Life coaching, Flourish in Life Coaching, and LiveWell Health coaching. She is a Revelation Wellness group fitness instructor. Kim has been married 39 years to Pete, is a mother of 4 adult married children, and grandmother of 10. She has always had a special interest in women's overall health and well-being through a holistic perspective.
Her passion is to help women in "Living Softer" become who they were created to be, as they journey the various seasons of life.
In Lisa’s interview with Kim Anderson, Kim shares about the 8 facets of life she focuses on when coaching others: Eat Well, Move Well, Think Well, Choose Well, Connect Well, Commune Well, Rest Well, and Recreate Well. When Kim talks about these areas, you will hear kindness, gentleness, and simplicity.
Follow Kim on instagram at @livingsofterlife or Email her for more info here: [email protected]
2 Simple Steps for You:
Carefully and prayerfully consider each of Kim’s 8 Daily Resets: Eat, Move, Think, Choice, Connect, Commune, Rest, and Re-create (Find the detailed resource on our Facebook group! Link below.
Choose 1 reset to practice 3 times this week.
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Living Gently and Gracefully with Balance and Consistency
Welcome to Episode #55 of the Simple Steps for the Whole You Podcast!
All-or-nothing living, it can be exhausting and can really pile on the shame. Today, Michelle and Lisa discuss a different way to live: full of gentleness, grace, balance, and consistency.
When you draw from our gentle and humble Jesus, you will find rest. Just as our scripture today says.
Matthew 11:28-30 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy and my burden is light.”
Lisa writes about this verse being pivotal in her healing in her book, Grace-Filled Habits.
Simple Steps:
Take stock of your life. What area is not filled with gentleness and grace? Work, family, health, body image, habits, organization, etc.
Write down one less than compassionate thought you notice you think or say about yourself in that area. Draw a line through it and write a compassionate thought, full of gentleness and grace.
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Interview with Ashlee Stohler: The Long Obedience. An Interview about Body Shame
Ashlee is a wife and mother of 4 miracle babies. She works in the marketing department for a Christian wellness ministry called Revelation Wellness. (www.revelationwellness.org) Ashlee has swung on the pendulum of obsessing and neglecting her body. Through many years of infertility and loss, she always looked at her body as a problem to be solved. Her extreme efforts to "fix" her body only left her more defeated and hopeless until she surrendered all of her plans to the Lord. She continues to walk out this long obedience to the Lord and has found so much healing along the way. She hopes that she will make a generational impact on her daughters in how they view and care for their bodies. Find Ashlee here: @ashleestohler4
You will not want to miss today’s interview with Ashlee. She is a woman who has experienced much in her lifetime and has allowed the Lord to transform her pain into purpose. Listeners will learn about her progression of healing body shame, the way she experiences different levels of freedom, how all this healing is transforming her parenting, and the small steps she takes to continue to live in freedom!
We believe everyone will be able to relate to some portion of today’s episode; man, woman, young, and old…it’s for you!
You will WANT TO SHARE THIS INTERVIEW WITH A FRIEND! You and your friends can begin shedding light on body shame and remove the shame!
Find Ashlee on Instagram here: @ashleestohler4
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
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