Welcome to Episode 4 of Season 3! We have a very special guest in store for you!

In this episode of The ONE Program Podcast, host Kristen dives deep into the overwhelming pressures of modern life and how stress manifests in both the mind and body. She is joined by Dena Chernenkoff, an expert in mind-body wellness, who shares powerful insights into recognizing and managing stress effectively. Together, they discuss the science behind stress, practical strategies for regaining balance, and how small shifts in daily habits can lead to profound changes in overall well-being.

Meet Our Guest: Dena Chernenkoff
Dena Chernenkoff is a certified mind-body wellness practitioner, coach, and educator with a passion for helping individuals break free from stress and overwhelm. With a background in holistic health, neuroscience, and stress management, she empowers people to reconnect with their bodies and shift their mindset for lasting change. Dena combines science-backed techniques with practical tools, guiding her clients toward a more balanced, intentional life.

Key Takeaways from This Episode:
✅ Understanding the physiological impact of stress and why we often feel stuck in overwhelm.
✅ How the nervous system reacts to prolonged stress and ways to reset it.
✅ How nursing theory can be 100% applicable and IMPORTANT in our every day lives
✅ Stop accepting sh*t you don't deserve
✅ Healing from past traumas - like wounds - the best we can get to is 80% of our baseline

Resources & Links:
🔗 Learn more about Dena Chernenkoff: https://www.denachernenkoff.com or Instagram: @denachernenkoff

📖 Recommended Reads: "For What it's Worth" by Dena Chernenkoff

Join the Conversation!
✨ Share your biggest takeaway from this episode! Tag us on social media @TheONEProgram and let us know how you’re implementing these strategies.

🔔 Don’t forget to subscribe, rate, and review to help more people overcome the overwhelm!

🎙️ Welcome to Episode 3 of Season 3!

On this solo episode of The ONE Program Podcast  Kristen dives into the unglamorous truths of entrepreneurship. she shares relatable struggles around time, money, and energy, offering self-reflection prompts to help you uncover what’s driving your overwhelm and how to realign with your goals.

💡 Highlights:

✨ Whether you’re thriving, struggling, or somewhere in between, this episode offers hope, perspective, and actionable insights to move forward.

📧 Connect: [email protected]
💻 Producer: Brianne Burns | Visit Captured by Bri for creative support.

Remember: Keep it real, keep it simple, and take it one step at a time!

Episode Summary:

In this episode of The One Program Podcast, host Kristen Edmiston explores the foundational habit of organization and its role in helping business owners, leaders, and entrepreneurs overcome the overwhelm. Organization is the first step toward finding harmony with our most valuable resources—time, money, and energy. Drawing from her personal experience and research, Kristen introduces the six Excellent Potential Habits outlined in The One Book: Organization, Prioritization, Creativity, Storytelling, Visualization, and Reflection. This episode kicks off a series diving deep into each of these habits, starting with the first domino: organization.

What You’ll Learn in This Episode:

Key Takeaways:

1. The Impact of Organization: Organization isn’t just about tidying up; it’s about creating systems and patterns that free up mental energy and reduce overwhelm. Being organized helps unlock creativity, improve focus, and set the stage for effective prioritization.

2. Why We Struggle with Organization: Overcomplication, perfectionism, fear of failure, and lack of tools or knowledge often get in the way of maintaining organization.

3. Practical Benefits of Organization: Saves time, reduces errors, and creates a sense of self-agency. It also builds confidence, streamlines efforts, and fosters motivation and innovation.

4. The Six Excellent Potential Habits: Organization is just the beginning. The remaining habits—Prioritization, Creativity, Storytelling, Visualization, and Reflection—interlink to create harmony and efficiency in both business and life.

Actionable Steps:

• Identify areas of your life or business that feel disorganized and start small to simplify them.

• Embrace tools like The One Book to centralize your notes, plans, and ideas.

• Reflect on what systems you can implement to save time, reduce stress, and increase clarity.

Connect with Us:

• Email: [email protected]

• Social Media: @the.one.book @the.one.program

• Website: www.theonebook.ca

The ONE Program Podcast is produced by: Captured by Bri – Creative production services for video, photography, and more. Visit⁠ Captured by Bri⁠.

In today’s episode of The One Program podcast, Kristen Edmiston dives into the question: “What is Real?” We live in a world saturated with deception—from filtered social media highlights to AI-generated content and misleading marketing tactics. These “micro-hits” of fakeness can sap our energy, damage our mental health, and contribute to a pervasive sense of overwhelm.

Kristen guides us through identifying these subtle yet powerful drains on our time and energy and explores how to move toward a simpler, more authentic life. She challenges listeners to question not only the external “fakeness” but also the ways we may unknowingly contribute to it in our lives and businesses.

If you’re ready to take an honest look at what’s real, protect your peace, and build a life of clarity and focus, this episode is for you.

Key Topics:

1) Identifying Fakeness:

• ​ From social media filters and AI content to spam emails and misleading advertising, Kristen highlights the constant stream of “fakeness” in our world and its impact on our mental well-being and sense of clarity.

2) Micro-Hits and the Overwhelm:

• ​ Kristen introduces the concept of “micro-hits”—small, cumulative sources of stress and distraction that add up over time. She explains how these micro-hits contribute to the “overwhelm”, a pervasive feeling of being stuck, unclear, or anxious.

3) Time as Our Most Precious Resource:

• ​ Reflecting on our limited time—an average of 14,000 to 15,000 days left if you’re lucky, Kristen emphasizes the need to protect our time from distractions and meaningless pursuits, encouraging us to spend it on what truly matters.

4) Self-Reflection and Accountability:

• ​ Kristen invites listeners to hold up a mirror and examine the ways we might be tolerating, complicit in, or even contributing to the “fakeness” in our own lives.

4) Real-Life Strategies to Combat the Overwhelm:

• ​ Kristen shares ten actionable strategies to minimize the impact of “fakeness” and protect our mental space, including setting boundaries, choosing relationships carefully, avoiding the comparison trap, and relearning self-worth.

5) The Gift of Real Connection:

• ​ Lastly, Kristen speaks to the value of authentic connections, urging listeners to cherish the trust others place in them and to honor these relationships as sacred spaces of safety and support.

Actionable Takeaways:

- Recognize Micro-Hits: Start noticing small sources of fakeness or deception around you. Be aware of how these impact your energy, mood, and focus.

- Establish Boundaries: Set personal and digital boundaries to protect yourself from the fakeness that drains your time and peace.

- Evaluate Your Online Presence: Assess your relationship with social media and online content. Are you engaging in the comparison trap or seeking validation?

- Relearn Your Worth: Don’t let the filtered realities of others affect your self-worth. Remember that no one’s social media feed shows the whole picture.

- Foster Authentic Relationships: Cherish the people who let you into their real lives, and make an effort to reciprocate by showing up as your true self.

- Let Go of Perfection: Shift your focus from perfection to excellence, understanding that perfection is a myth that often fuels the cycle of overwhelm and inauthenticity.

Join the Conversation:

We want to hear from you! After listening, reflect on these questions:

- What sources of “fakeness” impact you most in daily life?

- How can you start filtering out or limiting these distractions?

- What is one area of your life where you could show up more authentically?

Connect with Kristen and The One Program community on social media or leave a comment to share your thoughts and experiences.

Email: [email protected]

In this solo episode, Kristen paints a picture of just how hurtful (and dangerous) lies, deception, and manipulation can be. We've all been there at some point in our lives... toxic workplaces, dishonesty in relationships, business partnerships that turned out to be something different than what we were promised... these kinds of situations can take a huge toll on our trust - and that's a big problem! We as humans (heads, hearts and all) NEED to be able to trust one another. But more importantly... we need to be able to trust ourselves.

Kristen dives into the concept of "The Overwhelming Lie". It isn't the kind of deception that we experience from working with or living with others - it's actually much worse! The Overwhelming Lie is the one we tell ourselves when we feel stuck or fearful around making big decisions.

What is it?

"I CAN'T." I can't change jobs, I can't go back to school, I can't start that dream business... I can't leave this unhappy relationship or friendship. The words "I Can't" are perhaps the most dangerous lie of all because it puts us squarely in the sights of The "Overwhelm". It stagnate us, stalls us, stifles us and even sabotages us. It prevents us from leading a life filled with optimism and possibility. It robs our inner dreamer of seeing those big lofty goals in life through.

So take a listen in on this shorty episode if you're needing a good ol' kick in the pants today. It's time to take the bull by the horns and start making big decisions in our lives so that we don't waste our most valuable resources while waiting and hoping for our circumstances to change.

In this interview episode of the Podcast, Kristen meets with Brenda Harrington: Executive Coach and Author of "Access Denied - Addressing Workplace Disparities and Discrimination". She is the founder of Adaptive Leadership Strategies LLC. and works with leaders globally in public, private, government, intergovernmental, humanitarian, and non-profit organizations. After more than 30 years working in private industry, Brenda has walked a fascinating journey into the entrepreneurial space and shares how she lived through a "Goldilocks Experiment" in Corporate America to realized the environment just wasn't the right fit for her desire to have a direct impact on outcomes for others.

Kristen and Brenda talk about what the transition into the entrepreneurial world really looks like (spoiler alert - there's nothing easy about it) and Brenda shares her insights on how to make that journey a little easier... Things like avoiding other people's "shoulds", taking time for meaningful reflection, know who you are (and who you're not), and getting comfortable with trial and error (aka - don't be afraid of failure).

Brenda also shares what inspired her to write her first book and how she hopes that through the stories she's shared and the reflective exercises she's included - each and every one of us can take away some valuable learning. Her primary audience includes those who are directly impacted by disparities and discrimination in the workplace and she's very deliberately focused her messaging to be: "You're not crazy" (you're not imagining things), and "You're not alone." Her book helps those who've been overlooked and denied equal opportunities to have a language that describes their circumstances while also encouraging her secondary audience... business leaders with blindspots - to throw back the covers and really look for where the biases and discrimination exists in their organizations.

Brenda and Kristen dig even deeper in the conversation about how to translate awareness building and education into action. She's introduced her book to National Associations and various leadership teams (including Author talks) and is currently developing a companion course and workshop to help leaders take that closer look and make meaningful change.

And when does meaningful change happen? Kristen and Brenda discuss the path of holding people accountable and moving past ticking the diversity and inclusion training checkbox. In Brenda's wise words... "You have to be willing to look - and not look the other way." We simply cannot miss an opportunity to "speak up and call it out" when it comes to disparities and discrimination in the workplace.

Here's a little more about our guest:

Brenda Harrington, PCC is the founder of Adaptive Leadership Strategies LLC, and the author of ACCESS DENIED: Addressing Workplace Disparities and Discrimination. As a Certified Executive Coach, she works with leaders globally across a variety of sectors to help them develop the professional habits necessary to become more influential and achieve their goals. Her personal career journey includes positions ranging from first-line manager to senior executive leadership. Brenda completed coaching certification at Georgetown University. She holds a master’s degree from Virginia Tech, Pamplin College of Business, and a bachelor’s degree from Adelphi University. Brenda has also received certification from Thunderbird School of Global Management for work focusing on Global Mindset.

You can find Brenda on LinkedIn and Instagram, too.

We don't get to figure out the patterns and how the dots connect in life until we're looking back with hindsight but our special guest for this episode has quite the story to share about how things have most definitely come full circle for her. We're thrilled to introduce you to Licia Dantas, AKA the WebDev Momma! Licia is a true pioneer in the world of web development and she's a fierce advocate for women in tech. In this episode, Licia shares her back story and shares how she's battled through her own challenges to reach a place in her career where she CAN have it all. The walk of motherhood, the infinite potential as an entrepreneur, and a community builder for other like-minded women. Licia is committed to creating a more equal, diverse, and inclusive digital world by educating women about web technology and helping women-owned businesses make tech choices that are right for their goals.

Through Licia's story, we hear how she decided to take big bold leaps of faith (like moving to Canada from Brazil) knowing that we simply cannot plan for everything. In Licia's words, all you can do is "look both ways before you cross but follow what's right for you." She shares how she's gone from being a learner, to a practitioner, to now an expert and a teacher for other women who are interested in building their own business in the tech space. Her approach is incredibly unique and somewhat foreign in the tech world... she is more focused on the person... NOT the technology, and when it comes to mentoring others towards having a fulfilling and successful career in web design, we have to see ourselves (and others in the community) as more than someone behind a computer or the numbers they code with.

Kristen and Licia dive into the value of continuous learning and refusing to be put inside a stereotypical box. They also explore how being a part of a supportive community can (and will) make all the difference. Licia is a proud, long-time member of YBB Connect and credits much of her success to the encouragement she received in this community of women in business. As she embarks upon her new venture as the WebDev Momma, she's inviting anyone who's interested in simplifying and demystifying technology (or just wanting to make better use of it in their business) to join in her own community that she's building and to see first hand how you don't have to go it alone.

To reach Licia, you can find her at Liciadantas.com

If you'd like to explore her offers, including her WebDev Momma Clubhouse Membership, check out: webdevmomma.com⁠ and her website design services at: thecreativewebsite.com

And be sure to follow along on Instagram too:

https://www.instagram.com/thecreativewebsite/

https://www.instagram.com/webdevmomma/⁠

Leaders - The Overwhelm can be a real speed bump on the journey, whether you have a team or you're leading from somewhere else in your life... Leadership is as much a responsibility as it is a privilege. So, what can we learn from others when it comes to making the leadership path simpler? We can listen to their stories. We can learn from their lessons. We can strive to live by their example. In this episode, Ashley Mielke speaks with vulnerability about her experiences as a leader and as the conversation evolves, it becomes all too clear that there are some very basic principles that can make all the difference.

Let's start by re-introducing you to Ashley (check out our first interview in Season 1). Ashley Mielke is a Registered Psychologist and Founder and CEO of The Grief and Trauma Healing Centre: a multi- location, large group private practice with locations in Alberta and Manitoba.

Ashley is a sought-after international speaker, trainer, thought leader on grief, and a business consultant for therapists who are seeking to grow and scale their group practices. She is also a wife, mother, and third-year doctoral student completing a Doctor of Psychology degree program through California Southern University. When Ashley is not in the office mentoring her team, consulting to help therapists with their practices, or speaking at events and conferences, she can be found at the rink playing hockey, soaking in time with her family, or exploring the breathtaking landscapes of Hawaii: a place that she holds dear to her heart.

Ashley is a heart-centred and purpose-driven leader who instils hope and healing through her story of resilience and overcoming. Her greatest sense of fulfillment comes from connecting with others and empowering them to uncover the resilience of hope—the hope that can only be found in the midst of great challenges and journeys through grief.

In this episode, Kristen and Ashley dive into "getting back to the basics" when it comes to leadership principles. Transparency, presence, visibility, accessibility, flexibility, and vulnerability. They also reflect on the common denominator of communication when it comes to serving with a team. So many of these ideas seem obvious when we put them front and centre, and yet putting them into daily practice is something that many leaders struggle with. As Ashley and Kristen discuss, it can easily get burnt out from wanting to do it all and be everything to everyone - and as such, it is so important for leaders to be mindful of how they prioritize their time (and really - what trumps your PEOPLE when it comes to setting priorities?).

We encourage you to listen closely for other tips and tricks that Ashley shares about authentic leadership - there are plenty of take-away strategies infused throughout this conversation! If you're looking for the "how" to grow and enhance your leadership skills... this episode is for you.

We're grateful that Ashley opened up with her own experiences as an ever-growing, highly-respected leader both in her business and her community. Reach out and let us know if this episode resonates for you!

What does "Excellence" mean to you? In this solo episode, Kristen explores the concept of excellence and how it truly is the Skeleton Key that will open up doors of opportunity in both our personal and professional lives. We will explore what "excellence" really looks like, what it isn't (spoiler alert - it is NOT perfection). We also dive into the importance of defining "Success" at a very personal level. Excellence can serve as a catalyst to get you to your own definition of success... faster, and in a more sustainable fashion if we keep our eye on the prize.

Kristen also identifies 5 important things we're missing out on when we don't consistently strive for excellence and if you are a business owner or entrepreneur - you're going to be especially interested in this part of the conversation. Have you ever thought about the connection between excellence and gaining a competitive advantage in your market space? What about excellence and reputation? Or customer loyalty? How about efficiencies and growth potential? Kristen dives into several reasons why our consistent pursuit of excellence (aka continuous improvement) will get us closer to our goals and ultimately - to our greatest successes.

Lastly, it's important to acknowledge that the pursuit of excellence isn't always easy. There can be a lot of things that get in the way and Kristen discusses five

important roadblocks that are quite common. She encourages you to "try on" each of the five to see which ones fit (there's no judgement here but if we don't acknowledge where the problems are, we can't easily address them!). Do you think any of these roadblocks get in the way for you? Fear, arrogance, ignorance, comfort, or The Overwhelm? Well, if you're human - chances are one (or all) of these will apply. Kristen offers a couple of reframes and strategies to help you address what might be getting in the way (think of it as a gentle kick in the a$$ to make some changes) so that you feel a little freer and more empowered to USE the skeleton key of Excellence to get you closer to your goals.

This may not be something you need. Perhaps you feel solid in the confidence department and we're cheering you on in that! But for those of us who have struggled with building up our confidence, or had it knocked down, or we've missed the mark with humility... or struggled with Imposter Syndrome... this episode is for you.

In this solo episode, Kristen explores several ideas around confidence and humility and shares two of her own personal stories to illustrate how confidence doesn't come from trying to prove something, but instead - it comes with hindsight after doing the really hard things.

Have you ever found yourself worrying that if you are "too confident" that you'll be perceived as arrogant? Or that people like you better when you come across as humble? Does this make you want to play it small? Kristen encourages all of us to stand out and speak up if we have something to say but also gets real about how our insecurities can get in the way. She's candid about how her own insecurities have played a role in her journey and there's no sugar coating it - those insecurities can lead us in the wrong direction. Kristen talks about how we can fall into the comparison trap and even overcompensate when we feel like we have something to prove. But who are we trying to prove something to and why do we feel like it's so important?

Kristen opens up in her storytelling this episode and her stories go back to the early days of her career when confidence was scarce but the stakes were high. There were lessons in both humility and stepping into one's capability (instead of believing all of those imposter-talking self doubts). Listen in to the full episode to hear how one of her first public speaking events went (snickers in the crowd and all) and how she's learned that when we work for the cause - instead of the applause... when we stay true to ourselves and remain authentic... suddenly those big scary things that take a lot of courage to try are actually so much easier. They also happen to be the very things that we need to do to discover the confidence we're looking for. Confidence is waiting for you on the other side of that big bold move - so why wait? We get one life to live - and on the other side of NOT doing it, is regret. Go for it! You are capable and you are most definitely worthy. We believe in YOU!