The AWEd Life

This is a different episode than most but this has been a different week. I can’t not talk about it and I didn’t feel right about sharing my regularly scheduled content.

Our children, our families, and the quality of our lives require action. And it will take all of us.

Thank you for listening.

SHOW NOTES:

Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

SHOW NOTES:

AWE - Academy for Women’s Empowerment

Micato Safaris 

Bali Bombings in 2002 

Books referenced:

-Half the Sky by Nicholas Kristof and Sheryl Wudunn

-Brave, Not Perfect by Reshma Saujani

-Quit Being So Good by Kristi Hemmer

-The Way of Integrity by Martha Beck

Where to find Kristi:

Website http://www.kristihemmer.com

Email [email protected]

Facebook - AWEInternational

Instagram @kristi.hemmer

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Connect with Hallie on socials:

-IG @theawedlife and @hallie_sawyer

-Twitter: @hallie_sawyer

-FB page: @TheAWEdLife

Please support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

Chronic stress causes health issues like:

-Anxiety

-Depression

-Digestive problems

-Headaches

-Muscle tension and pain

-Heart disease, heart attack, blood pressure on the rise, heart disease

-Weight gain

-Memory and concentration issues

Chronic stress = chronic inflammation = health issues

Ways to reduce my chronic stress:

1. Reduce my caffeine intake

What I drink at home:

-Four Sigmatic Mushroom Coffee

-Matcha tea (Tenzo)

2. Switch to an abundance mindset: 

- Scarcity mindset:  A pervasive feeling of not having enough—whether that be time, money, connection—is also known as a scarcity mindset. Having a scarcity mindset can be a self-fulfilling prophecy because these beliefs make it difficult to move forward and may keep you stuck in scarcity.

- Abundance mindset: means to see the limitless potential in life. It means you can see the potential in yourself, and everyone around you. As a result, you intentionally drive yourself toward creating the life you want.

Forbes Article referenced:

1. Focus on what we do have

2. Surround ourselves with people with an abundance mindset

3. Create win-win situation.

4. Have a gratitude practice 

5. Train the mind to recognize possibilities

 3. Stress management strategies (cite: Mayo Clinic article)

-Eat healthy diet, exercise regularly, and get plenty of sleep

-Practice relaxation techniques (yoga, deep breathing, massage, meditation, etc.)

-Keep a journal

-Take time for hobbies (Show I mention: Call the Midwife on Netflix…SO good.)

-Fostering healthy friendships and talking with friends and family (Check out Dear Nina podcast for all friendship-related topics!)

-Having a sense of humor and finding ways to include humor and laughter in your life

-Volunteer in your community 

-Organizing and prioritizing what we need to do at home and work and removing tasks that aren’t necessary

-Seeking professional help

Three quick strategies to use anywhere, anytime:

-Place ourselves in the present by literally saying out loud the things we see around us (tree, dog, gas station, cloud, light pole, stapler, laptop, lamp, etc.)

-Recite a mantra (I am safe, I am at peace, I am happy, etc.)

-Box breathing (inhale for 5 seconds, hold our breath for 5 seconds at the top, exhale for 5 seconds, hold at empty for 5 seconds; repeat until our stress has abated) 

Please share your own favorite stress reducer on our IG account (@theawedlife) to help others in our AWEd Life community!

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Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

TheNEWmpls - Promoting racial health & equity through the lens of fitness, wellness, and nutrition through community events, programs, and consulting.

Life expectancy as of 2021 report by the National Center for Health Statistics:

-White Americans - 76.4 years

-Black Americans - 70.8 years

-Asian Americans - 83.5 years

-Hispanic Americans - 77.7 years

-Indigenous Americans and Alaska Natives - 65.2 years

Modernwell - Woman-centered co-working space located in Minneapolis

Let Go Let Flow - organizes and promotes in-person and virtual community events such as Wellness Wednesdays, a bi-weekly in-person and via Zoom gathering to have Courageous Conversations and gain insight about the Black experience. 

Chaz’s advice on becoming a white ally:

-Attend Wellness Wednesday events at Modernwell

-Attend events with a diverse crowd

-Seek out new friends that don’t look like you or have the same background as you

Stories Behind the Menu - An event four times a year that celebrates cultural diversity through food and the stories behind the menu. An intimate gathering intended to expand one’s circle and build a better understanding of one another. Chaz shared some big news about more attention coming to SBTM! 

Lakeview Terrace Farmers Market in Robbinsdale, MN, starts up May 20, 2023-Sept.23, 2023

Chaz’s podcast - Fitness Revolution with Chaz

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Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

SHOW NOTES:

Book I mention: Breaking the Age Code by Dr. Becca Levy

Good quotes about personal growth:

It takes courage to grow up and turn out to be who you really are. ~ EE Cummings

The man who views the world at 50 the same he did at 20 has wasted thirty years of his life. – Muhammad Ali

Don’t go through life, grow through life. -Eric Butterworth

Growth is the great separator between those who succeed and those who do not. When I see a person beginning to separate themselves from the pack, it’s almost always due to personal growth.  - John C Maxwell

What lies behind us and what lies ahead of us are tiny matters to what lies within us.- Ralph Waldo Emerson

We can’t become what we need to be by remaining what we are.― Oprah Winfrey

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Follow Hallie on Instagram @theawedlife and @hallie_sawyer and on Twitter @hallie_sawyer.

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

Today’s guest is restauranteur, wellness coach, yoga instructor, entrepreneur, business coach, and adventurer, Jennifer Desrosiers. The world needs to clone this woman because she’s a superwoman.

Her vision, heart, business acumen, love for community, and sense of adventure are awe-inspiring. I’m now contemplating moving to the NE just to be around her genius and contagious spirit. Okay, maybe not move there but I will visit this area in this lifetime, guaranteed.

We talk about her shift from “Corporate America” to making wellness her business. She’s done so much since the opening of her inspired eatery, Laney & Lu, and I can’t wait for you to meet her.

There is so much more I want to talk with her about so I guarantee there will be a part 2 in the near future.

SHOW NOTES:

Learn more about Jen on her website: jenniferdesrosiers.com

Laney & Lu, her inspired eatery located in Exeter, NH

IG @laneyandlu

Palette, Graze boxes, boards, and tables, co-founded with Stef Heitz

IG: @palettegrazeboards

Her newest venture, Ginger Fox Bakery

IG: @gingerfoxbakeries

Her company, Altitude, helps others create elevated experiences in life and in business

IG: @altitudecompanies

Follow Jen in IG: @jenniferdesrosiers

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Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

Today, I’m sharing some bad habits I’ve been struggling with lately and why I’ve been reaching for this “low-hanging fruit”.

I’m also sharing a tool I learned from my friend, Katie Den Ouden (listen to our conversation in Ep. 8) that can help me turn these toxic behaviors into healthier ones. It’s been super helpful over the years and one I turn to time and time again when I find myself looking for things I need but in the wrong places.

As always, I’d love it if you’d share this with friends, rate it on Apple podcasts and/or wherever you listen, and come hang out in the comments section of @theAWEdLife Instagram post for this episode.

Thank you for your support! xo

SHOW NOTES:

-Song, Looking for Love , from the movie, Urban Cowboy 

-Mel Robbins podcast episode with Jay Shetty - “The Truth About Love”

Correction: my convo with Katie Den Ouden is Ep. 8, not 4 as I said on the podcast (link to episode is above)..

-The show I’m bingeing on Netflix (also on PBS) - “Call the Midwife”

-TV intro to “Friday Night Videos” (YouTube clip)

-Movies referenced from youth: Goonies and Sixteen Candles

-Tikki Tikki Tembo - One of my favorite books from childhood

-Article: Teach Yourself to Receive Love in 5 Steps

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Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more!http://www.halliesawyer.com

I hope you love this episode as much as I do! I'm truly blessed to know this young woman and call her a dear friend. There was no way I was going to let this podcast go on much longer without you all hearing her story.

You're not going to want to miss hearing her talk about her battle with Stage 3 ovarian cancer and how she used the experience to better care for herself and her patients. 

SHOW NOTES:

About Stage 3 Ovarian Cancer 

Article about ovarian tumors as described by Jess 

Where Jess went to heal - An Oasis of Healing 

Link to what Insulin Potentiation Therapy is 

Books She Recommended;

Atomic Habits - James Clear

The Ruthless Elimination of Hurry - John Mark Comer

Winning the War in Your Mind - Craig Groesche

Where to find and connect with Dr. Jess:

@drjessbohlke

@journeychirokc

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Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content, discounts, and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

In today’s podcast, I’m talking about boundaries and why they are so important to our health.

When we neglect to set healthy boundaries in our lives, the nervous system also gets neglected. And when the nervous system takes a beating day in and day out, our overall health suffers immensely.

In this episode, I share some examples from my own life of where boundaries were needed (I apologize in advance!) and a recent one I created and how my health benefitted after I did.

I also share some tips from two books I’m reading right now (listed below).

Helpful books to help set boundaries:

The Book of Boundaries - Melissa Urban (her website)

How to Do the Work - Dr. Nicole LePera (her website)

Three kinds of boundaries:

1. Personal space (Physical space, body’s needs/wants, self-care) 

2. Resources (Time, availability)

3. Mental/Emotional (Our emotions separate from others) 

How to communicate a boundary (the example I gave from Chap. 10 in How to Do The Work):

Template:

“I am making some changes so that [insert your intention for your new boundary] and hope you can understand that this is important to me. 

I imagine [insert your understanding of their behavior]. When you [insert the problematic behavior], I often feel [insert your feelings], and I understand this is something you may not be aware of.  

In the future, [insert what you would or would not like to happen again], if [insert original problematic behavior] happens again, I will [insert how you will respond differently to meet your own need].

Example:

“I am making some changes so that [we can maintain our relationship as I care about you] and hope you can understand that this is important to me.

I imagine [you may be uncomfortable with my new food choices].  When you [consistently comment on what I am or am not eating, I often feel uncomfortable eating around you] and I understand this is something you may not be aware of. 

In the future, [I would like to avoid talking about food or food choices altogether]. If [commenting on my food choices] happens again, I will [remove myself from our conversation or the activity we are engaging in.]”

More podcasts about boundaries:

On Purpose with Jay Shetty - “5 Boundaries to Set in Relationships & 3 Ways to Use Them Effectively”

We CAn Do Hard Things with Glennon Doyle : BOUNDARIES: Are too few (or too many) why we stay stuck? 

or

 How to Set & Hold Boundaries with Melissa Urban

The Adult Chair - Summer Series: Setting Healthy Boundaries

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Follow Hallie on IG @theawedlife and @hallie_sawyer

Support this podcast by becoming a Patron and get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter, and more! http://www.halliesawyer.com

I’m back! I’m so excited about this new year and what’s coming up in the podcast, starting with this beautiful soul.

In today’s episode, my friend, Alicia Hill, shares her tale of overcoming life toxicity. She talks about leaving her hometown to get away from toxic family relationships, how she handled mold toxicity in her home, and the mental health work she’s done to rid her life of toxic behaviors and people in order to live as her most authentic, intentional, and healthy self.

We covered a lot but I think you’re going to love hearing her story.

Sidenote: I apologize for the sound quality on my end of the conversation. My microphone wasn’t working properly during the recording, unbeknownst to me, and the sound was recorded through my laptop’s internal microphone. I’m so sorry and I promise to get back to quality sound next week. (Nothing annoys me more when I listen to a podcast with poor sound quality, like nails on a chalkboard so please know this is driving me nuts.)

Enjoy and please make sure to share with your favorite people!

SHOW NOTES:

Where to find her online:

IG account: lifestyle_wifestyle

The coaching program she’s enrolled in:

Mindbodygreen Health Coaching Program

Her favorite morning routine:

-Get up early

-Hydrate

-Plan day

-Movement/exercise

CIRS - Chronic Inflammatory Response Syndrome 

SIBO - Small Intestine Bacterial Overgrowth

Mold Toxicity - symptoms and how to help:  https://www.parsleyhealth.com/blog/mold-toxicity-symptoms/ 

Books referenced in the podcast:

How to Do the Work by Dr. Nicole LePera

The Book of Boundaries by Melissa Urban

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Follow Hallie online:

IG @theawedlife and @hallie_sawyer

Twitter: @Hallie_Sawyer

Please consider supporting this podcast by becoming a Patron where you’ll get get exclusive content and private community access.

Head to her website to read her blog, sign up for her weekly newsletter where she shares her favorite AWEd things from the week, and much more! http://www.halliesawyer.com