If you could build the ideal morning routine, how would that change your day? Our guest, Kate House, mom of two and host of The Live By Design Podcast, shares why morning routines are so important, how to start small, and what to include even if you only have 15 minutes. 

In this episode we discuss…

• Why is a morning routine so important for a busy mom
• How structure in the morning can give you momentum throughout the day
• What key components of an ideal morning routine can set you up for success
• The benefits of waking up before your kids
• Starting small when you are just getting started with a new morning plan
• The best way to use only 15 minutes in the morning
• Asking yourself how you want to feel at the end of your morning routine
• How to stay consistent if you are starting a new habit
• Giving yourself grace and setting reasonable goals
• The concept of never missing two days in a row when starting a new habit
• The big shifts that happen when you continue to show up for yourself

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/136.

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Today we answer the age-old question: how to talk to your teen so they actually listen. Jeanine Mouchawar, Stanford-educated mom of three and life coach to parents of teens, helps make parenting easier by teaching new communication strategies that reduce conflict and create calm. 

In this episode we discuss…

• Why the way we used to communicate with our child does not work when they become teens
• Expecting your own transition while your child experiences transition
• How to talk so your teen will listen
• Why it might feel like you are lecturing all the time
• Helping your child feel ready and capable for high school and beyond
• Why it is important to let your child fail
• The strategy of engage - connect- cooperate
• How to engage your child in communication
• Managing your own emotions when talking to your teen (or in advance if you need to)
• Objectively sharing without tone, judgment, and emotion
• The importance of connection with your teen, even when you think they don’t want to connect with you
• Getting curious with your teen instead of giving a directive
• Using a “what” question with unacceptable behaviors
• How to talk to your teen so they actually listen
• Validating the way your teen feels so know you understand them
• Showing your teen you are on their side
• Helping your teen find their own solutions instead of telling them what to do
• Focusing on solutions instead of punishments
• Partnering with your child instead of being exhausted by doing it all

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/135.

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Today’s guest on The Secrets of Supermom Show, Ann Marie Wakula, joins us to share nutrition and fitness tips for busy moms. We all want to feel good and look good as we age and sometimes the things that worked before, don’t work now. Ann Marie shares about reverse dieting, how to get past weight loss plateaus, and fitness tips for even the busiest moms.

We discuss…

• The diet after the diet and how reverse dieting works
• How you can add calories into your diet without gaining body fat
• Hitting plateaus in your weight loss or results and what to do when that happens
• How a nutrition audit can find calorie deficits
• Why you might not be eating enough vs. eating too much
• Why calories are not all the same and how your body knows
• How amazing it would feel if your brain and body were on fire AND you could lose body fat at the same time
• Why women don’t get enough protein
• Why we often make our own nutrition the last priority
• The importance of strength training especially for women as we age
• Increasing your activity and movement without “working out”
• Making a plan before walking into a gym so you can feel more confident
• How to work out and gain energy instead of feeling exhausted

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/134.

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Do you find yourself saying, “I’m just so tired” more than you would like? Feeling a slump of energy this summer? Today we are talking all about energy and motivation and productivity and how to turn that slump around. Our guest, Sarah Dalton–host of the Peace and Productivity Podcast and creator of the Peace and Productivity Method–shares how to boost energy and motivation with strategies you can start today.

We discuss…

• Aligning your energy with your capacity and current life circumstances
• Looking at seasons from a phase of life standpoint versus seasons of the year
• How can you boost your energy when you are struggling
• Knowing your energy drainers and energy fillers
• Actually doing the things that give you energy like moving, getting outside, dancing
• The way getting the nagging thing off your list–whether by doing, deleting, or delegating–can give you energy
• Thinking of energy in four ways: physical, mental, spiritual, and emotional
• Aligning how you spend your time with what matters most to you
• Deciding how you want to feel instead of only what you want to do
• What to do when you feel like what you are doing is not working
• Customize your systems and methods to boost energy and motivation
• The importance of NOT doing all the things to maintain energy

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/133.

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Today we deep dive into the four pillars of balance with Cayle Aldridge a lifestyle habits coach who guides overwhelmed moms to create daily micro habits to increase their peace and productivity.

Today we discuss…

• The 4 pillars of balance
• Being the present mom and spouse you really want to be
• Feeling good by taking care of your body physically
• Understanding what it means to feel balanced spiritually
• The connection between food and anxiety
• Finding a way to enjoy the changes you are making in your life
• Feeling like a failure when you stop and start
• Full body wellness and the importance of all types of wellness
• Discovering what wellness means to you
• Using wellness to prevent burnout
• The outside pressures that often cause our burnout

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/132.

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High achievement is often worn like a badge of honor, but there is a dark side. Joining us today on the podcast is TEDx speaker and Trauma-Informed Transformative Coach helping High-Achieving and High-Functioning women, Sunitha Sandeep. Today, we dive deeper into the dark side of high achievement, the 5-P Pentagon that women must navigate, and mindset changes to feel less burnout and more peace.

Today we discuss…

• The dark side of high achievement
• Can modern women actually have it all?
• How can you know what “all” means to you
• Shame, guilt, and comparison with others
• Shifting from outside focus to internal focus of what you really want
• The “5-P Pentagon”: Profession, Partner, Parent, Passion, and Purpose
• Mindset changes that must happen in order to find peace when being pulled in all directions
• Tapping into your core emotions
• Not feeling grateful and then feeling guilt and shame about it
• Giving yourself compassion above all else and getting curious about emotions instead of trying to escape them
• The pressure to “do” even when trying to cope with burnout, stress, and overwhelm
• Stuck energy within your body and learning to release it
• How to use boundaries and practices to develop trust within yourself

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/131.

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Do you wish you had more guidance as a mom? As the founder of The Parenting Mentor, a multifaceted platform for parents looking for guidance in raising emotionally healthy, self-resilient children, our guest Susan Groner provides simple and effective parenting strategies. With the goal of reducing everyday stress and anxiety that inevitably comes from being a parent, Sue provides a roadmap that shifts perspective to help parents be happier and more relaxed

In today’s episode, we discuss…

• Feeling like a warden in your own home
• Understanding what matters and just what doesn’t in the long term
• The fear of screwing up your child
• The anxiety and stress of trying to be a perfect mom
• Feeling like it is our responsibility to fix everything for our child
• Realizing that mistakes are learning opportunities
• How to treat “chores” without necessarily calling them chores
• Family contributions and working as a team

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/130.

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Kjersten Berard, mom of 5, joins us today to talk about the power of kindness on mental health, especially in children. She is the founder of the Rewired and Real Foundation which has a mission to bring awareness and funding to mental health and kindness initiatives, tools, and resources.

In today’s episode, we discuss…

• Kjersten’s passion for mental health
• The mom guilt for spending moments alone, even if just at the grocery store
• The power of kindness on the mental health of children
• The “treasure box” concept from the Rewired and Real foundation
• Wellness boxes for spreading kindness at schools and in organizations for children
• Gratitude and anxiety support through activities and play
• How to use the treasure boxes, sponsor a box, or bring them to your school or neighborhood

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/129.

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Our guest today is Dr. Jacqueline Kerr is a behavior scientist and burnout survivor. She is in the top 1% of most cited scientists worldwide and received over $56 million in funding from the National Institutes of Health to research health behavior change solutions for individuals and communities. Dr. Kerr left her position as a public health professor in 2018 and now hosts the podcast 'Overcoming Working Mom Burnout' where she interviews CEOs, researchers, diversity experts, and leadership coaches. Her TEDx talk (How to stop burnout before it starts) explains how burnout is a multi-level problem and provides actionable solutions that we can all use to change the social norms around burnout based on behavior change science.

In today’s episode, we discuss…

• What the research actually says about engagement and burnout
• Fascinating data on workplace barriers and societal structural barriers
• The need to prove ourselves as ambitious mothers
• How the corporate environment can often out women automatically in the first stage of burnout
• Workplace stereotypes we are expected to engage
• When you are in fight or flight mode, it is almost impossible to have the extra energy to challenge your thoughts
• Checking your tendencies to overwork and overgive
• Choosing to work for companies that support your personality tendencies
• Identifying areas where you might be resentful or ruminating
• Communicating with your family about what drains and depletes you
• Setting realistic expectations with your family and the women around you
• Filtering choices through a “mediocre man mindset”
• The importance of parenting breaks
• Identifying energy drains at home and at work

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/128.

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I get asked a lot how I “do it all”. While I most certainly do NOT do it all, I do have a lot of balls juggling at any given moment. To keep those balls in the air and not shatter to the ground, I have a few habits that I totally swear by. Today, I am sharing four.

For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/127.

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