In this episode we explore how to move beyond a checklist and build a gratitude practice that actually changes how we feel, think, and act. 

We dig into the science, the art of receiving praise, and a simple routines that can help build confidence and support regulation.

We uncover:

• The difference between thankful and embodied gratitude 
• WHY gratitude works -  how it reshapes the brain and supports regulation 
• Expressing versus receiving appreciation and why both matter 
• Four elements of an effective gratitude practice
• Megan favorite three-part night routine: gratitude, wins, next-day wins 

Subscribe to the show so you never miss an episode 
Leave a five-star review on Apple Podcasts 
Please share your insights on social media and tag me at @megancaldwellpdx so we can connect and inspire other rock stars to live their best lives too!

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

The holidays can feel like a runaway train...traditions to juggle, calendars packed tight, and a constant hum of “shoulds” in the background. Let’s slow it down. In this episode we're sharing three clear, simple steps to help you trade pressure for presence: 

--define what actually matters to you right now

--triage the to‑do list with a simple method, and 

--shift expectations so they match your real life.

We also anchor on what you can actually control: your thoughts and your actions. Not the weather, not relatives’ opinions, not last year’s drama. With that boundary in place, we reframe perfectionism and the relentless “shoulds.” Overwhelm happens when expectations don’t meet reality, so we walk you through a simple cycle to shift your thoughts and expectations.

If you’re ready to feel lighter this season, press play, set your priorities, and let the rest follow. If this resonated, subscribe, leave a quick review, and share the episode with a friend who needs a gentler holiday plan. Your future self will thank you.

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

Ready to trade autopilot for a life that actually lights you up? 

In this episode we unpack the quiet ways complacency creeps in, how it drains your energy and joy, and the simple, bold choices that bring you back to vibrancy.

We also break down the values that help high-achieving moms feel like themselves again -- energy, authenticity, groundedness, self-expression, and inner peace.

AND on the day this episode was released, the doors to The Rockstar Mom Virtual Event, Season 2, opened! This is a free online summit with 25+ experts who go beyond theory and give frameworks and actual steps to take! 

Expect bite-size frameworks you can use the same day: nervous system downshifts to move from overload to calm, communication approaches that protect connection in hard moments, partner intimacy tools that actually land, and sustainable strategies for sleep, hormones, and metabolism. You’ll find grounded guidance on burnout recovery, time and systems that save hours each week, budgeting that starts with the grocery line, and style coaching that proves confidence is an inside job. 

If your outside success hasn’t matched how you feel inside, this conversation is your reset.  PLUS, be sure to join for our FREE Virtual Event, which not only includes the conversation but also high-value free gifts from each of our speakers.  

Grab your FREE ticket at: www.therockstarmomevent.com

(Catching this episode in the future? We may be in season 3, 7, or 10, use the same link above! PLUS you can access all the episodes at any time with our low-priced Rockstar VIP Pass)

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

Ready to stop white-knuckling your workouts and start building strength that actually fits your life? We sit down with trainer Megan Dahlman to rethink fitness for midlife women who want results without burnout. 

Instead of chasing another challenge or punishing routine, we focus on the moves and mindsets that last: 

• walking as a powerful baseline
• bodyweight strength for safe foundation
• and a practical path to lifting that supports hormones, joints, and long-term energy.

Megan shares how she went from training pro athletes to helping women 40, 50, and 60+ feel strong, pain-free, and confident. The shift is simple and profound: capability doesn’t always equal capacity. 

You might be able to do a 60-minute boot camp, but do you have the time, recovery, and stress bandwidth TODAY? 

When you match the plan to your real capacity, consistency skyrockets. That’s where the “dial” comes in—on hard days you choose a five to ten-minute walk or a short core set; on better days you dial up to a focused strength session. No more on/off cycle, just steady momentum.

You’ll learn why walking is seriously underrated and why strength training is the number one lever for longevity in perimenopause and menopause. 

If you’re craving a routine that survives low-motivation days and actually feels good to keep, this conversation gives you the blueprint. Subscribe, share with a friend who needs sustainable strength, and leave a quick review—then tell us: what’s the first small step you’ll take today?

**This interview was pre-recorded as part of The ROCKSTAR Mom Virtual Event, Season 1 in March 2025**

Learn more about Megan Dahlman at:

https://www.vigeofit.com/

https://www.instagram.com/megandahlman/

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

In today's episode Megan unpacks ten powerful takeaways from the Inspire conference that help you move from resilience—getting through—to revolutionary -- growth that feels aligned, energizing, and real. 

From a simple pause that changes your day to a bold reframe of change versus evolution, this conversation offers practical tools and encouraging stories you can use right away.

We start with the power of intention and reflection, then jump into a connection exercise that flips ego on its head: make others look good. You’ll hear why fun, joy, and play are not extras but engines for creativity and staying power. 

We explore authenticity as an act of rebellion against perfectionism and people-pleasing, and we challenge the old “stay in your lane” rule with a call to build your own highway and define your terms.

If you’re craving clarity, courage, and a more honest way to grow at work and at home, this episode is your nudge to act. 

Check out more about the Women to Women Network here: https://www.wtownetwork.com/

Please be sure to Subscribe, share with a friend who needs a lift, and leave a quick review to help more Rockstar Moms find our podcast!

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

Change doesn’t stall because you lack discipline; it stalls because your biology is doing its job. 

In this episode we sit down with licensed psychotherapist and nervous system practitioner Eliza Kingsford to unpack why your system is “ground zero” for every thought, feeling, word, and action—and how to make that work for you instead of against you. 

From the moment overwhelm hits, executive function dims and autopilot takes over. That’s why the salad you packed loses to the Oreos after a tense email. The fix isn’t force. It’s learning your cues and signals and picking the right regulation tools for your current state.

Eliza breaks down the brain–mind distinction with a clear metaphor: the brain is hardware, the mind is software. If your software says “change is hard” or “I always regain weight,” your hardware runs that code on repeat to conserve energy. We dig into homeostasis, automaticity, and the brain’s daily energy budget, showing how identity and beliefs quietly steer behavior. 

The hopeful turn: neuroplasticity and epigenetics prove the software can be updated. Not by chanting affirmations over old code, but by surfacing beliefs, getting curious, and practicing new responses while regulated enough to learn.

Listening to this episode you’ll leave with a kinder framework: map your activation and shutdown cues, build a personal menu of tools, and use curiosity questions to guide real change. If you’re ready to stop fighting yourself and start working with your biology, this conversation offers science, stories, and practical steps.

If this resonated, follow the show, share it with a friend who needs relief from overwhelm, and leave a review telling us one cue you’re going to track this week.

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Here's how you can connect with Eliza:

Website: https://www.elizakingsford.com/

Instagram: www.instagram.com/elizakingsford

--------

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

What if the reason you’re exhausted isn’t your workload—it’s your definition of success? 

We go straight at the hustle metrics that high-achieving moms are taught to worship—titles, spotless homes, jammed calendars—and replace them with something saner: values, progress, and alignment you can feel. 

Using The Gap and the Gain framework, we show how to measure backward from your starting point instead of chasing an ideal that keeps moving, so confidence builds and action gets easier.

You’ll hear candid client stories that prove your metrics can evolve with your season of life.  We dig into practical ways to quiet comparison, set cleaner boundaries, and protect the projects and people that light you up, without getting stuck in guilt or perfectionism.

We also share a super simple exercise to anchor your day and get clear on how YOU want to measure success from here on out.   

If you’re ready to trade striving for satisfaction and reclaim the energy to lead a life that fits, press play. 

If this conversation resonates, subscribe, share it with a friend who needs it, and leave a review to help others find the show. Your words matter.

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

Feel like you’re doing “all the right things” yet still running on empty? We go straight to the heart of why smart, capable women end up stuck in cycles of overwhelm—and how to build a life that actually fits your values, energy, and season. Instead of chasing motivation or waiting for the perfect time, we unpack the three big mistakes that quietly derail progress.

From there, we share a clear, actionable path forward with The Rockstar Framework. You'll learn the foundation as well as the four pillars that will help you find long term success. 

Plus, we share a bonus "mistake" that often is what women throw to the backburner: the power of JOY and FUN. Joy isn’t a reward for finishing your list; it’s fuel that makes sustainable success possible. 

Walk away with a grounded, humane approach to well-being that trades perfection for progress and urgency for alignment. If you’re ready to stop white-knuckling and start living with intention, energy, and ease, this one’s for you.

Love what you heard? Follow the show, share it with a friend who needs a reset, and leave a quick review—then email your screenshot to enter our VIP Day giveaway (see details below). Your next aligned step starts now.

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

Balance sounds great, but it's kept many of us stuck in a life that looks good on paper and yet feels wrong at our core. 

Megan shares the day everything changed—27 missed calls, a house fire, and a street lined with 17 trucks—and why, beneath the shock and grief, she felt a surprising calm. That steadiness wasn’t luck; it was the payoff of years of inner work, boundaries, and simple practices that protect the one ball we can’t afford to drop: our health and well-being.

We unpack why “work-life balance” sets you up to fail, and what it is you actually may want to be focusing your time and energy on instead.

You’ll learn

• the glass-ball metaphor for prioritizing your well-being
• the difference between time management and energy management
• and why quick fixes never stick when stress hits

Plus, Megan breaks down the mindset traps that keep high achievers spinning (ie perfectionism, people pleasing, and all-or-nothing mindset sounds familiar, this is for you!) and offers practical swaps: micro-habits over marathons, boundary scripts over silent resentment, and consistent recovery to keep your nervous system from living in fight-or-flight.

This conversation is for anyone who wants a calmer baseline, a clearer calendar, and a life that finally matches their values. 

You’ll hear how personal care and alignment creates "the ripple effect" and why the time is NOW for you to take back your power.  

Follow the show, share this episode with a friend who needs it today, and leave a quick review so we can reach more rockstar moms. Your story might be the nudge someone else is waiting for.

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...

Welcome, my friend! The time has come to get off of autopilot, DITCH perfection and people pleasing and live a life with more energy, confidence, peace of mind and FUN! 🤩

Welcome to The ROCKSTAR Mom Podcast!  We are so glad you are here. ❤️

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As we kick off this new adventure, as a THANK YOU for being here, we are gifting one listener a Free 1/2 Day VIP Experience with Megan ($1000 value).  

Simply just leave a review between now and October 28th and send a screen shot of your review to [email protected] with the subject line "Podcast Review" for a chance to win this amazing prize!

In this 1/2 Day VIP Experience with Megan you will:

• Get clear on what you want, what brings you JOY, and what to release 
• Uncover what is REALLY holding you back from making your own health, wellness and dreams a priority (You may be surprised at what this actually is!)
• Discover why you are likely struggling to find consistency when it comes to your own well-being, even though you keep so many other areas of your life "together" 
• Learn the essentials that may be missing from your daily life that are keeping you from having more energy, balance and confidence
• Walk away with an Action Plan and next steps you can feel great about!

We’d love to hear your feedback! Send us a text

Psssst! Did you see that Season 2 of The ROCKSTAR Mom Virtual Event is OPEN FOR REGISTRATION!

In this FREE Virtual Summit, Megan shares her conversations with 29 experts who are just as committed as she is to helping you live your best, most rockstar life.

Topics range from hormonal health and cycle syncing, to time and energy management, to gaining clarity on what it is you actually want. She's had conversations about relationships, conflict management and deepening connection, to creating sustainable habits and communication more effectively, just to name a few!

There's a little bit of something for everyone, and you are invited to think of this Free Event like a buffet -- pick and choose the topics that resonate most with you right now.

AND all episodes are pre-recorded, so listen at your own pace. PLUS each speaker has offered some type of free gift for our listeners, with these gifts valuing over $1500!

Be sure to grab your ticket now to get started!

Link for Free Ticket:

https://megancaldwellpdx.com/therockstarmom2025/megancaldwell

----

Don't want to miss a beat?

➡️Sign up for our email list (no spam! only goodness!) at www.megancaldwelllpdx.com/newsletter

➡️Connect with us further on Instagram at @megancaldwellpdx

➡️Download a free 5-minute Guided Release & Reset Meditation (which you will thank yo...