The holidays are coming—and with them, all the chaos, celebrations, and curveballs that tend to knock our routines off track.

But here’s the thing: staying consistent doesn’t mean being perfect. It means having a plan for real life.

In this episode, I’m sharing how to use IF/THEN goals to stay grounded, flexible, and consistent no matter what the season throws your way. Because success isn’t built on all-or-nothing thinking—it’s built on learning how to pivot, reset, and keep going.

✨ You’ll learn:

• How to stop giving up when plans fall apart

• Why “just showing up” still counts

• The science behind habit stacking and IF/THEN planning

• How to feel more steady and confident heading into the holidays

Let’s talk about what it really means to create consistency—one imperfect day at a time.

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨⁠⁠⁠Grab your free OWN YOUR EIGHT Fall Audit workbook⁠⁠⁠

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

If last week’s episode helped you see the thought loops that have been running your life, this week we’re taking it one step further — it’s time to rewrite them.

Today, we’re talking about what to do when the affirmations feel too far out of reach, how to hold both truth and hope, and how to use the Catch, Challenge, Change framework to rewire those limiting beliefs once and for all.

I’m also giving four real-life examples of beliefs women in their 30s and 40s often struggle with — from body confidence to comparison to rest — and learn how to shift them toward growth, compassion, and possibility. Because this work isn’t about pretending everything’s fine. It’s about telling yourself a truer story. One that leads to peace, purpose, and self-trust again.

✨ In this episode:

• How to Catch your limiting beliefs in the moment

• How to Challenge the false stories you’ve been rehearsing

• How to Change your thought loops with realistic, grounded affirmations

• What it means to hold both reality and hope

• Examples of how to reframe the most common negative beliefs

  
  

  LINKS + RESOURCES:

  ✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

  ✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

  ✨⁠⁠Grab your free OWN YOUR EIGHT Fall Audit workbook⁠⁠

  
  

  🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

  
  

If you’ve ever caught yourself thinking the same negative thoughts on repeat— this one’s for you.

In this episode, I’m pulling back the curtain on something that’s been showing up in my own life lately: the loops we live in. The thoughts we think on repeat. The quiet beliefs that end up running the show.

For me, it came up during my fall audit when I realized how loud the whispers had become — “The best is behind you.” “You can’t do both.” “You’ll never get back to her.”

Maybe your thoughts sound a little different, but we all have those loops that quietly shape how we show up.

Together, we’re unpacking:
✨ why our brains hold onto familiar thought patterns
✨ how neural “ruts” get formed (and how to start changing them)
✨ what it looks like to catch and challenge your thoughts this week — before we move into next week’s part two, where I’ll show you how to change them

This isn’t about pretending everything’s fine or forcing positive vibes. It’s about building awareness, compassion, and agency — because what you repeat, you reinforce. And you deserve loops that lead to peace, purpose, and presence. 🖤

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨⁠⁠Grab your free OWN YOUR EIGHT Fall Audit workbook⁠⁠

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

This week’s FAN FAVE is one of the most downloaded and talked-about episodes from last year — and it couldn’t feel more timely right now. If you’ve been living in the tension between what was and what’s next, feeling a little stuck or unsure how to move forward, this replay is for you.

You’ll hear gentle reminders, practical encouragement, and real talk about navigating change with faith, courage, and grace — because growth rarely feels comfortable, but it’s always worth leaning into.

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨⁠⁠⁠Grab your free OWN YOUR EIGHT Fall Audit workbook⁠⁠⁠

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

Licensed clinical psychologist. Speaker. Encourager of hearts. This conversation with Dr. Karla Evans is like a breath of fresh air for anyone carrying heavy thoughts or longing for hope.

Whether you’re navigating your own mental health, supporting someone you love, or simply trying to be more present in your life, this episode will meet you right where you are.

Karla shares her story of growing up inspired by her mom’s kindness, and how that shaped her calling to help others heal, grow, and live with intention. She gives practical tools you can start using right now to reframe your thinking, feel your emotions, and anticipate joy—even in the middle of hard seasons.

Here’s what we’re diving into:

✻ The power of metacognition and how to question whether your thoughts are helping or harming you
✻ The ABCD model for reframing beliefs that hold you back
✻ Why mental health is for everyone, not just when you’re in crisis
✻ How to practice gratitude and affirmations that feel genuine
✻ What it looks like to sit with people in their pain without trying to fix it
✻ The deeper meaning of anticipating joy and how your struggles can be a catalyst for growth

LET’S DIVE IN. 🖤

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨⁠Grab your free OWN YOUR EIGHT Fall Audit workbook⁠

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

CONNECT WITH DR KARLA EVANS 📲

• If you LOVED today’s conversation then head over to Instagram and hang out with Karla

• Learn more about Anticipate Joy

Feeling stuck between good intentions and a snooze button? Today's convo gives you a simple, repeatable way to build a morning you’ll actually keep.

Today we'll talk about:

✻ How to prep the night before: beat decision fatigue with a 5-minute flow
✻ Creating your start trigger: one rule + one anchor so you begin without debating (cue → do)
✻ How to Use a Morning Menu: pick 2–3 tiny moves from the 8 domains based on your priorities
✻ Freebie: ICYMI—download Own Your Eight — Fall Audit to choose your priorities for this season

Let’s build a morning you’ll actually do. 🖤

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨⁠Grab your free OWN YOUR EIGHT Fall Audit workbook⁠

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

Feeling stretched thin this fall? This guide walks you through my Own Your Eight — Fall Self-Care Audit—the simple way to choose what matters now and build routines that stick (not just pampering that fades).

Today we’ll cover:
✻ Why pampering isn’t enough
✻ The 8 areas of self care
✻ A simple audit for each + a recipe for change
✻ Plus a FREE one-page guide: Own Your Eight — Fall Audit to print and pair with this episode

LETS DIVE IN 🖤

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨Grab your free OWN YOUR EIGHT Fall Audit workbook

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

Feeling stretched by invites, school calendars, and all the “shoulds”? This is your friend-in-your-ear holiday plan. Three steps, zero chaos. We’ll choose what matters, brain-dump the details, and give it all a home on the calendar—so you can actually enjoy the season you’re living, not the one the internet is selling.

Today we’re talking about:
✻ 3 simple steps to plan your stress-free holiday/Q4 season (Pick → Brain Dump → Calendar)
✻ Real-life examples + plug-and-play prompts (Halloween, Thanksgiving, Christmas, New Year’s) to turn ideas into dates—with margin and intention so you don't burn out.

Let’s dive in. 🖤

LINKS + RESOURCES:

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join The Sisterhood Membership⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Get access to coaching, community, and resources to help you take care of yourself mind, body, and spirit

✨ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Let’s connect on Instagram!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ – Come say hi and let me know what resonated most from this episode

✨Grab The Hustle Sanely Peacefully Productive Planner – I've literally tried ALLLLLL the planners and this is the ONE I will swear by over and over again! Check out all the products here.

✨⁠⁠Prep for Q4 with my FREE FALL AUDIT workbook⁠

🖤 Loved this episode? Be sure to subscribe, leave a review, and share it with a friend who needs this reminder!

Kinesiologist. Pilates specialist. Mindful movement mentor. This conversation with Rachel Robertson is a deep breath for anyone whose body isn’t responding to the workouts that used to work.

Whether you’re easing back after injury or postpartum, navigating perimenopause or your cycle, or just stretched thin and craving a kinder way to move, this episode will meet you right where you are.

Rachel shares how blending the science of kinesiology with the artistry of Pilates can help you retire unhelpful narratives, rebuild trust with your body, and choose movement that fits your real life and current season. We talk identity before goals—how to “be her” first—and how to move from shoulds and shame into curiosity and choice. You’ll walk away with a simple starting point for intuitive movement and a kinder lens for strength.

Here’s what we’re diving into:

✻ When the way you used to work out no longer serves—especially after injury or postpartum
✻ Beliefs and narratives around exercise that don’t serve us anymore (and what to adopt instead)
✻ “Be her” first—identity-led choices rather than chasing a goal to become that person later
✻ Shifting from shoulds + shame to curiosity + choice in everyday movement decisions
✻ What intuitive movement actually is—and a simple place to start: rest → mobility → workout
✻ Navigating perimenopause, busy seasons, cycles, and postpartum by tailoring movement to your season
✻ Common myths about movement and the gentler truths that replace them

LET’S DIVE IN. 🖤

Feeling steamrolled by Mondays? This episode walks you through my exact 90-minute Weekly Reset—the real routine I use to set up the rest of my week for success.

In this episode we’ll cover:

✻ Why this works (science-backed: planning, if-then cues, visual clutter + stress, sleep)
✻ The exact 90-minute flow: meal planning + grocery delivery, deep-clean power hour (bathrooms → stressy surfaces → put-back pass → vacuum → bedding bi-weekly), calendar prep
✻ Daily p.m. touch-ups (5–10 minutes) so you end each night calm
✻ Good / Better / Best versions for busy weeks
✻ How to make it yours + tips for parenting, caregiving, and shift work

LETS DIVE IN 🖤