ADHD & Parenting:  5 Tips for Being More Effective:

1. Manage your own symptoms

It's ok to admit when we need help, and often there is a huge sigh of relief once we actually get the help we need. Understanding what's going on when you're diagnosed with ADHD and how to advocate for yourself is a huge step in being able to manage your symptoms. Seeking therapy and medications is 100% ok and we support you. Sometimes it's finding a new doctor. If you ever encounter a Dr that leaves you feeling unheard, find a new Dr. 

2. One thing at a time

Get into a routine. That is often easier said than done, but it can be done. One step at a time, one thing at a time, one task at a time. Make lists, create calendars and schedules, and when it comes to prioritizing, if you can hire it out and take it off your plate, do it. Even if it's not permanent, do it when you need it the most. If the house being a mess is always a struggle, hire a house keeper if you can. 

3. Set Expectations

Be up front and communicate with your kids what your expectations are for them and what you it is that you need. Communicate with your spouse or significant other about your needs. Do what you can to avoid the chaos. Give yourself a time out, practice some deep breathing, walk away...come back to it when you're in control and you can have a productive and healthy conversation about it. 

4. Keep it Simple

Don't make it hard. It's already going to be hard, keep it basic and concise. Single, simple steps. Create a checklist. Keep it simple.

5. Take Care of You

We're here for your selfcare and that's what this final step is all about. Taking care of you, so you can take care of them. You can't pour from an empty cup and you'll make yourself crazy if you try. Everyone suffers if you neglect to care for yourself first. Selfcare is not selfish, it's essential. 

Are you interested in taking the next step with your habits and your goals?  This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!  

https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp

Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off 

WHO ARE WE?

Self care is why we're here and it's important that we understand our practice of self care is unique to who we are. But it is a non-negotiable when it comes to helping reducing our stress and managing our mental fatigue and mindset. We have to allow ourselves the time and space to quiet our minds and take care of ourselves, while releasing the guilt we feel for all the things that might not be getting done. If self care isn't something that you have mastered, that's ok. We're a work in progress so just keep working on you and focusing on the things that bring you peace.

Are you interested in taking the next step with your habits and your goals?  This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!  

https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp

Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off 

WHO ARE WE?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] 

Want to be a guest?  Have a suggestion for an episode?  

Email us at [email protected] 

Follow our podcast on IG @selfcareprojectpodcast

Motivation v Discipline

We often think that our struggles in reaching our goals is due to a lack of motivation. We are tired, so we aren't motivated. We are busy with other things, so we aren't motivated. We could do X if only we had Y. The truth of the matter is, it's not often a lack of motivation, but a lack of discipline. Doing the things when you don't feel like it. Getting up early when we would rather sleep in, working out when we would rather be on the couch with a glass of wine and Netflix, meal prepping when we would rather be ordering take-out. Whatever it is, it takes discipline, more than it takes motivation. We are not always going to feel like doing what we need to do, but when we have discipline, we do it anyway. We show up when we don't feel like it. 

Understanding that the people you surround yourself with will have an impact on how you show up. Mel Robbins said it best, "No one is coming..No was is coming to push you..." If you don't have people in your life that support you and show up for you and push you to be better and to stay on track, we are challenging you to take inventory of your inner circle and make some necessary changes. No one cares about you as much as you care for you. Remembering that if it's not you, not your priority, no one is coming to make sure you are doing what you said you were going to do. 

Mindset, Habits, Discipline; the 3 essentials to get you reaching your goals and keeping you on track. 

Are you interested in taking the next step with your habits and your goals?  This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!

https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp

Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off

WHO ARE WE?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] 

Want to be a guest?  Have a suggestion for an episode?  

Email us at [email protected] 

Follow our podcast on IG @selfcareprojectpodcast

If you've been here, you know we've been talking about habits. The good, the bad, and the non-negotiables. In this episode we're  taking you through some of our habits, opening up about some struggles, and encouraging you to find and give grace as you explore and implement this process. Whatever season of life you find yourself in, creating sustainable habits that support your goals is not only possible, but essential...even when it feels really hard. 

Starting with your goals, your habits should be helping you meet and match your goals. This is going to take some self-assessment on your part to understand what it is you want to accomplish, and how you're going to get there. And understanding, that your progress is not going to be linear. Days aren't going to always go the way you anticipate or plan. Life is going to happen, things are going to come up, things are going to get off track, and that's ok; by knowing your goals and establishing a base of non-negotiable habits, you can be better prepared for when things go off rails. 

Setting non-negotiables is a great way to help keep you on track with things that you can control, no matter what happens in your day. Setting a step goal, beginning your day with prayer or meditation, or reading something that supports your personal and/or professional development are all examples of simple non-negotiables that can help keep you in the positive mental space of creating habits that support your goals. Your non-negotiables may not look like ours, but if you've never set non-negotiables, or you've never given it much thought, perhaps adopt some of ours and then adapt them to better fit you and your goals so that you're going to bed every night, feeling like you're moving in the right direction. 

Are you interested in taking the next step with your habits and your goals?  This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!  

https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp

Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off 

WHO ARE WE?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] 

Want to be a guest?  Have a suggestion for an episode?  

Email us at [email protected] 

Follow our podcast on IG @selfcareprojectpodcast

Breaking Bad Habits

Step 1: Make it Invisible: Reduce exposure, remove the cues from your environment

*Once you've identified your bad habits, it's time to remove it. Distracted by your phone? Turn off notifications, delete social media apps; Watch too much Netflix? Hide the remote, unsubscribe to your streaming services; Trying to create healthier eating habits? Keep the healthy options front and center, hide the temptations 

Step 2: Make it Unattractive: Reframe your mindset, highlight the benefits of avoiding the bad habits

*Reframe "unhealthy", it doesn't have to be good or bad. Instead of applying labels,  identitfy your goals and ask a simple question; "Is this going to help me reach my goals?" 

Step 3: Make it Difficult: increase friction, increase the number of steps between you and your bad habit; Restrict future choices to the ones that will benefit you. 

*If it isn't going to help your goals, remove it from your environment. Don't bring it into the house, make it hard to get to. When you have to go out of your way for whatever it is, you're less likely to do that for something that isn't going to help you achieve your goals. Even if it's not permanent, for now, it's necessary. 

Step 4: Make it Unsatisfying: get an accountability partner, create a habit contract, make the costs of bad habits public and painful. 

*"If I don't do this...I will have to do this..." Having an accountability partner is a great way to help you reach goals and stay on track. This is also where your tribe comes in. If you find yourself having to defend your choices to those you spend time with, perhaps it's time to find like-minded people who are willing and able and supportive of your goals and helping you reach them. Find that someone or someones who is/are willing to hold you accountable instead of just accepting your excuses. 

Breaking your bad habits won't be easy, but we're help make it possible. 

Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] Want to be a guest?  Have a suggestion for an episode?  Email us at [email protected] Follow our podcast on IG @selfcareprojectpodcast

Creating Good Habits 

Who are we and why are we here? 

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] Want to be a guest?  Have a suggestion for an episode?  Email us at [email protected] Follow our podcast on IG @selfcareprojectpodcast

Creating Habits

From the author of Atomic Habits by James Clear, Kasey and Stacy chat about how to start to build better habits.

Good habits can create freedom!  We are all so busy so trying to imagine adding one more thing to your plate is often daunting to say the least. Change doesn't have to be drastic.  Tiny habits build over time can lead to huge changes over time.  

Build better habits with these strategies:

1.  Change your mindset using affirmations and positive self talk and improving mental toughness.

2. Take inventory. Write every single thing down!  What you do is often autopilot. Awareness comes with being honest with yourself.

3.  Prioritize your time!  What you do, what you want to do, and what you need to do! What are you currently doing?  What can you stop? What can you start? What can you do while you're doing something else?

Want to hear more? Subscribe to catch next weeks podcast about Creating Good Habits. 

Who are we and why are we here?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] Want to be a guest?  Have a suggestion for an episode?  Email us at [email protected] Follow our podcast on IG @selfcareprojectpodcast

How to be your own best advocate!

We aren't born with the ability to know how to advocate for ourselves, and in some settings, it's not always encouraged. But luckily for you, we've got some simple steps that can help you find your way in the world of self-advocacy. 

1. Know Yourself - developing some self-awareness is a critical step in learning the art of advocacy. The more you tune into who you are, the better you will be able to communicate how you're feeling and what you need. Journaling is a great way to start taking note of what's going on with you, how you're feeling, and how your body is responding. 

2. Know Your Needs - what is it that you are looking for? What do you want out of the appointment? The conversation? The relationship? Think critically about the conversation, are you being heard? Are your concerns being addressed?

3. Know How to get What you Want - this is where clear and concise communication is going to be imperative. Ask questions, be direct, and if you're not getting what you need...Get a SECOND OPINION. 

You are the most critical piece to your health and healthcare team. 

Who are we and why are we here?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] Want to be a guest?  Have a suggestion for an episode?  Email us at [email protected] Follow our podcast on IG @selfcareprojectpodcast

This week we talk all about how to schedule and plan for success.  

Who are we and why are we here?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] Want to be a guest?  Have a suggestion for an episode?  Email us at [email protected] Follow our podcast on IG @selfcareprojectpodcast

Who are we and why are we here?

Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority.  Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business.  She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition.  Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certifed professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition.  You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website [email protected] Want to be a guest?  Have a suggestion for an episode?  Email us at [email protected] Follow our podcast on IG @selfcareprojectpodcast

In this episode, we're breaking it down and keeping it super simple. Getting starting is sometimes the hardest part, but we're sharing some simple tips and tricks to not only help get you started, but to also help you stay on track. As busy moms and professionals, we don't have the time to make it difficult, and we know you don't either. 

When making any lifestyle change, your envrionment is crucial to your success. Whether it be your work space, sleep space, or your designated space for reflection and meditation..keeping it in order will help keep you on track. From laying out your workout clothes, to prepping and keeping those whole food selections front and center, to creating a peaceful sanctuary in your bedroom...When you walk into your space, how does it make you feel? What do you notice first? What do you wish you could change? Walking through your home, room by room, and taking these mental notes can help you create the spaces you've dreamed about and help you address the pain points and barriers of your wellness journey. 

For the kitchen; what foods do you notice when you open your fridge? What about the pantry? Are your small appliances that you need for meal prep easily accessible? Ask yourself these questions. If your answers don't align with your goals, make some changes to how your kitchen flow. Keep your fresh fruits and veggies washed, chopped and ready in the fridge and have them out on your shelves, not buried in drawers. Organize your pantry with your healthy, whole foods up front, while keeping the treats hidden in the back and out of eyesight. Our of sight, out of mind is a very effective approach to your kitchen envrioment. 

We even address the struggles of the workout routine. Need to workout in the morning, but not an early riser? Sleep in your clothes, have your shoes and socks by the door, set a bedtime and commit to not snoozing. Create the bedroom environment that helps you fall asleep and stay asleep, which in turn, will help you with that morning wake up routine. 

Whatever your barries might be, we hope this episode has helped address them on some level. Need more help, feel free to send us a message or connect with us on IG and we would be happy to help. Taking control of your schedule and your environment can be some of the best self-care you can do for yourself. 

Hope you Enjoy!!