The Complete Wellness Podcast

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Recentered: Exploring the physical, emotional, spiritual, and social foundations of a meaningful reset is a real-life conversation between Britt and Carrie as they walk through the Foundations Four: Four Weeks. Four Pillars. One Intentional Reset.

This isn’t about starting perfectly—or even starting on time. We had every intention of having this all announced and ready to go right at the beginning of the new year… but that didn’t happen. And suddenly, here we are. If you’re already a few days in and feeling disappointed that things didn’t begin as smoothly or as quickly as you hoped, let us reassure you: there is still time.

If your goals include improving your nutrition, losing weight, or improving your overall health, this process absolutely works for that. But this reset is about so much more than that. Foundations Four invites you to look honestly at the four pillars—physical, emotional, spiritual, and social wellness—and dive deep into the areas of your life that influence motivation, consistency, and connection.

Together, Britt and Carrie focus on building sustainable routines, intentionally decluttering your life, and creating space for clarity, energy, and what truly matters most. This is about removing the guilt from the new year, letting go of the pressure of perfection, and choosing a reset that is realistic, supportive, and deeply meaningful.

Because you don’t need a perfect beginning—just an intentional one.

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When life feels like it’s running on caffeine and pure determination, motivation can be the first thing to go. In this solo episode, Carrie dives deep into what it really takes to stay consistent when chaos takes over — and shares 15 tried-and-true motivation hacks that have helped her and her clients keep going, even on the hardest days.

She also follows up on last week’s powerful conversation about weight, medication, and the stigma that often surrounds both — and why creating lasting change is about building habits that support your health, no matter what tools you use along the way.

And with the holiday season right around the corner, it’s harder than ever to stay on track. Between packed schedules, family gatherings, and the added stress that often comes with it all, this episode offers realistic strategies to help you stay grounded, motivated, and kind to yourself through it.

From finding your why and setting realistic goals, to giving yourself grace and celebrating small wins, this episode is packed with practical strategies and gentle reminders to help you stay on track — one imperfect, intentional step at a time.

Grab your coffee, take a deep breath, and tune in for an honest, heartfelt dose of motivation that meets you right where you are.

Listen if you’re ready to:
☕ Reignite your motivation when life gets messy
💪 Build small, sustainable habits that actually last
💬 Let go of judgment and focus on what works for you
🧡 Stay consistent and compassionate through the chaos of the holidays

Resources Mentioned:

• Foundations Book + Habit Journal
• 1:1 Coaching at totaltransformation.life

Next up: Britt rejoins the podcast as we unpack your feedback from our last episode, talk about navigating holiday stress, and explore motivation, medication, and mindset through the season ahead.

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Life is messy. We’re talking about it.

In this episode, Carrie and Britt dive into one of the messiest, most misunderstood topics out there: the stigma around weight, shame, and weight-loss medication. These are honest, open conversations about the things nobody wants to say out loud. And this time, Carrie and Britt find themselves on different sides of the fence—challenging each other’s perspectives and unpacking the deeply rooted judgments people face when navigating weight loss and medical treatment.

They explore why so many people are afraid to admit they’re using weight-loss medication, often labeled as taking the “easy way out,” despite obesity being a complex, chronic medical condition influenced by biology—not just willpower or personal discipline. From societal bias and the myth of willpower to the moral judgment and “Ozempic shaming” seen on social media, Carrie and Britt pull back the curtain on the shame and secrecy that surround this topic.

Tune in for a raw and thoughtful conversation that challenges stigma, offers compassion, and brings awareness to the realities of weight, health, and the medical options available—without judgment.

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Because sometimes fulfillment looks like a meltdown, a magic box, and a pack of Gushers.

We had a plan… and then life laughed. In this episode, we get real about feeling overwhelmed, off-track, and in serious need of a reset. It’s a conversation about pausing, pivoting, and finding our way back to ourselves.

We reflect on how reconnecting with pieces of our past can spark something new—from standing quietly in the snow, to digging into a creative photo challenge, to pulling random magic from Carrie’s Creation Box… or Britt’s Joy Jar (which may or may not suggest eating an entire pack of Gushers—no regrets).

We also get into the core practices that help us feel human again: meeting our basic needs, embracing solitude, soaking up nature, setting boundaries, and making the radical choice to put ourselves first. Because while we deeply value our relationships with others, we’re learning that the foundation of all connection starts with the one we have with ourselves.

This episode is about embracing the mess, finding moments of magic, and choosing love—even (especially) in the middle of the fuckery.

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Thank you to everyone who listened and supported our last episode. Your messages, shares, and encouragement meant more than you know. We even jumped on a quick Zoom call to thank everyone personally, so be sure to give that a listen.

What many don’t realize is that there were hidden messages woven throughout this experience—moments that challenged us, healed us, and revealed some powerful life lessons. Carrie also created a beautiful write-up with photos from our past that brought even more meaning and reflection to it all.

We’re grateful not only for your support, but for walking through these lessons with us. The impact continues far beyond the microphone.

You can check out all the photos and video that accompany the podcast below:

https://www.totaltransformation.life/post/britt-kelso-from-grief-to-forgiveness-what-we-whisper-across-the-veil

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Today, September 23rd is a hard and sacred day for my family.

It’s my late husband Brian’s birthday. He took his life 17 years ago this November, and not a year goes by that the weight of that loss doesn’t touch me in some way. Some years I’m angry, some sad, some motivated to work towards helping those who have been in both my and his shoes. This year I feel all of the above.

September is Suicide Awareness Month, and I feel strongly about speaking openly about our past, about grief, about the things we’re often told to keep quiet. Silence keeps stigma alive. And if we don’t remind ourselves of our history, we risk repeating it.

That’s why I recorded a podcast episode sharing Brian’s story, my journey through loss, and the hope I’ve found in breaking the silence. It’s raw and emotional (yes, there are a lot of tears), but it’s also about love, resilience, and the power of honest conversation.

I share this to honor Brian, to remember him at his best but also draw attention to the struggles we have from mental health’s side effects, and to hopefully remind someone out there that they are not alone. If you’re struggling like Brian did…please stay, please reach out, please keep fighting. Your story matters. If you find yourself in my shoes as a loved one of someone struggling, reach out, I’ve got you.

Let’s honor, remember, and most importantly, learn. 🕯️

#SuicideAwarenessMonth #EndTheStigma #HonorRememberLearn#PleaseStay

Help is available 

Speak with someone today 

988 Suicide and Crisis Lifeline

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We’re opening our hearts a little wider on the podcast this month. 💛

To help you get to know us better, we’re each sharing our stories. This week, you’ll hear Carrie’s journey of resilience, courage, and self-discovery as she navigated leaving an unhealthy marriage and learning to rebuild her life on her own terms. Next week, Brittanie will share her story of loss, love, and hope — honoring her late husband Brian, who took his life 17 years ago, and the choice to use that tragedy to positively shape her and her son's life.

We both will shed some tears in these episodes — okay, a lot of tears — but honest, raw conversation is what makes a difference.

It feels especially meaningful to share Brittanie’s episode on Tuesday, September 23rd — Brian’s birthday — and during Suicide Awareness Month. 💛

We hope you’ll join us in listening, reflecting, and remembering that even in the hardest seasons, connection and conversation matter.

🎙️ Life’s messy. We’re talking about it.

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Brittanie and I are so excited to share something new with you—our very own podcast live on Spotify and Apple.🎙️

Hosted by two friends (and former co-workers turned soul sisters), Brittanie Kelso and Carrie Woodcock, this show is all about life in all its messy, beautiful, and honest forms. From everyday struggles to big wins, from laughter to the tough conversations—we’re showing up real, raw, and ready to connect.

If you’ve ever wanted to sit down with friends who “get it,” this podcast is for you. 

🎙️ Life’s messy. We’re talking about it. Two friends. One podcast. Zero filters.

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This week's podcast not only presents a great discussion, but also offers insight into the discussions that will take place in the group workshops starting next week.

Last summer a good friend, Britt Kelso and myself chose to work through the Foundations Program together. Although we had distinct goals, we met weekly to support, motivate, and hold each other accountable. Every week, we recorded our sessions, intending to share them with you. 

In today's podcast I'm sharing some of our favorite moments from those weekly sessions. I was moved to tears listening back to our conversations—they were so powerful and empowering! We delved into some challenging topics, and we were both quite open and honest about our struggles, sometimes expressing things we’d never said out loud before. But we also shared how we overcame them, how we pushed forward, and how we ultimately completed this eight-week program, achieving some changes. There were definitely tears during our discussions as we confronted and acknowledged our own behaviors, but we accomplished some truly remarkable things and overcame significant obstacles, and we’re so glad we put in the effort.

This podcast offers just a glimpse of what's ahead. Looking back over the past year and a half, there is so much more I am excited to share. 

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Have you ever experienced that sensation where something is off or not quite right, but you can't pinpoint what it is? Do you rely on your instincts?

This week's podcast was inspired by the Monday Morning Meditation & Self-Improvement Workshop that I conduct each week. The group, myself included, gained so much from our conversation and meditation on Monday that I was compelled to delve a little deeper into intuition, share some of the insights we gained, and create a guided meditation to share with my listeners. 

If you want to jump straight to the guided meditation then skip ahead to the 12:20 mark. 

I launched my personal coaching business, Total Transformation, in 2013, and I’ve undergone so many changes in those twelve years. I like to think that those years have helped me to learn, grow, and become a better coach. I've been busy revamping Total Transformation, and while my plan was to wait a bit longer to relaunch the Foundations podcast, when the time is right, the time is right. 

Welcome back to the Foundations Podcast! 

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