Welcome to this week’s episode of the Superwoman Code, where we journey through the transformative power of curiosity. Last week I turned 34 (!!) and as I celebrate another year of life and growth, I’m embracing the theme of "Cultivating Curiosity," inviting us all to view the world with wonder, ask questions, and remain open to life's vast array of answers. What a way to approach this new year... 

Key Takeaways In Today's Episode:

Embracing Curiosity in Life’s Seasons: Reflecting on personal and universal experiences, we discuss the importance of being curious about the seasons of our lives and how this perspective can bring about growth and change.

Curious Conversations and Inclusive Empowerment: By engaging in discussions across various industries and with people from different walks of life, we can enrich our understanding and advocate for a more inclusive approach to personal and professional empowerment.

Intentional Learning and Exploration: Setting learning goals driven by curiosity, such as reading books from every continent and challenging ourselves with new skills or hobbies, can expand our horizons and introduce us to new ideas and cultures.

Curiosity as a Daily Practice: Integrating curiosity into our daily lives through rituals, routines, and reflections can open up a world of continuous learning and discovery, guiding us to ask more "why" and "how" questions in our interactions.

So, on this turn around the sun, I'm committing to fostering a culture of curiosity within myself, and others. . By asking more questions, exploring uncharted territories, and remaining open to the myriad of answers life offers, I truly believe we can find joy, wonder, and ultimately, a deeper understanding of ourselves and the world around us.

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Welcome to this week’s episode of the Superwoman Code, where we delve into the complexities of managing fatigue in our fast-paced lives. Today, we're exploring the intricate dance between our body's signals and our mental hurdles, understanding fatigue not just as a physical symptom but as a multifaceted experience that encompasses our mental and emotional states.

Key Takeaways In Today's Episode:

Understanding Fatigue: Fatigue transcends the physical; it's a blend of physical, mental, and emotional elements. Recognizing the root cause is crucial, yet challenging, due to the different types of fatigue we experience.

The Role of Emotional States: Our emotions can amplify feelings of fatigue. Stress and anxiety about the fatigue itself can trigger a deeper level of exhaustion, making it essential to address both the physical and emotional components.

Differentiating Types of Fatigue: It’s vital to distinguish between physical fatigue that demands rest and the kind of fatigue rooted in mental or emotional resistance. This distinction helps us address our needs more effectively.

Practical Support Strategies: Incorporating mindfulness practices, journaling thoughts and feelings, and engaging in nature walks can significantly impact our overall well-being, helping to reduce fatigue.

The Rule of Thirds: This concept helps us gauge our energy distribution throughout the day, ensuring we're not overwhelmingly fatigued. It's about finding a balance and listening to what our bodies need, whether it’s more rest, more activity, or simply a change in our routine.

In this episode, we unravel the signals our bodies give us about fatigue, reminding ourselves of the importance of listening and responding to these cues. 

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Welcome to this week’s episode of the Superwoman Code, where we explore effective strategies for navigating the complexities of life as a modern woman. Today, we're delving into a powerful concept: The Power of Lifting Others Up. This episode is a testament to the transformative impact of mutual support and encouragement in preventing burnout and fostering a fulfilling life.

Key Takeaways In Today's Episode:

The Importance of Connection: When burnout looms, our instinct might be to retreat. However, connecting with others and uplifting them is a pivotal strategy in not just aiding others but fortifying our own resilience against burnout.

Actionable Empathy: True support extends beyond mere words of encouragement. It's about showing up with actions that reflect understanding and genuine care, thereby fostering a supportive environment that resonates with our values and goals.

Creating Supportive Spaces: Whether it’s through workplace appreciation or personal growth projects, cultivating an environment that encourages the sharing of challenges and victories alike is crucial. This community spirit uplifts everyone involved, contributing to a collective well-being.

Practical Strategies for Upliftment: From mentorship programs to personal growth through encouragement, implementing tangible methods of support can significantly alter the dynamic of any group or individual, injecting fresh energy and motivation.

As we navigate through life’s ups and downs, I hope today serves as a reminder that in lifting others, we elevate ourselves, creating a cycle of positive change and growth.

Let's Be Friends!

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Welcome to this week’s episode of the Superwoman Code, where we explore practical strategies for overcoming life’s challenges and thriving. In today’s episode, we dive deep into managing burnout and discover how to navigate life more gracefully, even when it feels like you’re stuck in the muck of overwhelming responsibilities.

Key Takeaways In Today's Episode:

Recognizing Burnout: Understand that burnout stems from an unsustainable energy output, often driven by adrenaline. It’s important to acknowledge this state without aiming to halt all activities but rather to slow down and proceed with a more measured pace.

Slowing Down, Not Stopping: The first step in addressing burnout is to consciously slow down your daily activities. This doesn’t mean stopping altogether but reducing the speed at which you operate, allowing you to step out of the constant adrenaline rush and begin to regain control.

Prioritizing and Planning: By creating moments of calm and slowing down, you can better assess your tasks and responsibilities. This allows for effective prioritization, focusing on what truly aligns with your values and the needs of your family or work environment.

Building Mini-Decompression Moments: Integrate short periods of calm into your day, whether it’s a quiet moment after work, a peaceful commute, or designated quiet time at home. These moments help transition from high-stress periods to a more balanced state.

Investing in Relationships: One of the most prescribed remedies for burnout is investing time in relationships that matter. Whether it’s date nights, friendship dates, or sending a thoughtful message, these interactions contribute significantly to your emotional bank account, helping you move from a state of constant withdrawal to one of balance and eventually, growth.

As we embark on the journey of 2024, let’s approach the year with the mindset of making small, sustainable shifts that lead to a more balanced and fulfilling life. Remember, it’s not about a sudden overhaul but about finding the next right step that guides you towards a state of well-being and joy.

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Welcome to this week’s episode of the Superwoman Code, where we dive into strategies for designing a life that works for you, not against you. Today, we're tackling a crucial topic as we approach the holiday season: Decreasing Holiday Burnout.

Key Takeaways In Today's Episode:

1. Blackout Dates: Borrowing from hotel chains, we implement blackout dates in our family calendar. These are days where we don't plan anything and allow ourselves to recover. We strategically plan these, especially during the holiday season, to ensure we have time to relax and recharge.

2. Shared Responsibility in Gift Planning: To reduce the mental load, we use an Excel spreadsheet (eg, our handy AirTables) to track gifts, ensuring the responsibility doesn't fall on one person. This approach allows us to split the task of purchasing and organizing gifts, making it a shared and more manageable effort.

3. Quiet Time Implementation: Inspired by preschool routines, we've incorporated quiet time into our daily schedule. This means a period during the day where everyone engages in calming, individual activities. It’s crucial for maintaining a sense of peace and preventing burnout.

4. Reducing Cleanup Effort: Simple yet effective – using paper plates during the holiday season can significantly cut down on cleanup time, giving you more moments to relax and enjoy with family.

5. Prioritizing What Matters Most: Inspired by Kendra Adachi's philosophy from "The Lazy Genius" podcast, we focus on what's truly important to our family. This involves asking what matters most to each family member and planning our activities and traditions around these preferences.

We also discuss our unique tradition of gifting our tiny human's eight presents each, labeled with specific tags like "something you need" or "something to read," ensuring a balanced and meaningful gift-giving experience.

As we wrap up the year, this episode is all about finding joy and restfulness amidst the holiday hustle. Let’s make this season less about stress and more about celebrating what truly matters.

Resources:

• The Lazy Genius Podcast by Kendra Adachi

Remember, the key to a joyful holiday season is not just about managing tasks but about creating moments of rest and togetherness. Happy holidays, and here’s to a burnout-free end of the year.

 

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What if I told you that you didn't have to feel exhausted at the end of the day?  And that by engaging in simple, and quick, deposits throughout the day, you could increase your capacity to actually engage in the things that truly make a difference for you, your energy ... and your life?  On today's episode of The Superwoman Code I'm going to walk you through how you can increase your capacity to build yourself back from burnout. 

If you like this episode, please help other people find us by leaving a review and sharing your thoughts on Social Media! I would love that <3 

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A SHTF Plan is one of my favourite preventative measures for Burnout, because it is a plan that makes NO sense to anyone but you. The whole goal of it is to be activated when Shit Hits The Fan. 

This is literally a plan to decrease adrenaline, decrease decision making and increase capacity when you are in serious need. 

On today's episode I'm going to walk you through a few things I would suggest you include in the google doc that you send an email to someone who can support you in activating the plan. 

As I mention in this episode, I use a few spotify playlists as part of my SHTF Plan. They're copied below :)  Chill Out Playlist Create Magic Playlist Dance Party Playlist

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Ah, one of my favourite things to talk about - PMS

Today on the podcast, I'm bringing y'all up to speed on the new research around how stress, food and movement affect your physical and mental state before your period. 

Takeaways:  Perceived stress from the cycle before can make PMS in the following cycle worse Aerobic activity helps more with physical PMS symptoms, Yoga/Pilates helps more with mental PMS symptoms  A well balanced, unprocessed nutritional intake is best long term, but more research is definitely needed in this area Research Quoted: 

A post-phenomenological analysis of using menstruation tracking apps for the management of premenstrual syndrome - 2022   Association of Premenstrual Syndrome with Adiposity and Nutrient Intake Among Young Indian Women - 2022   Associations of premenstrual symptoms with daily rumination and perceived stress and the moderating effects of mindfulness facets on symptom cyclicity in premenstrual syndrome - 2023   Evaluation of the effectiveness of yoga in management of premenstrual syndrome: a systematic review and meta-analysis - 2022   Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials - 2020   Impact of nutritional diet therapy on premenstrual syndrome - 2023  

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Do you feel like you have enough time?

Do you feel like you're constantly going through your day feeling rushed feeling overwhelmed and feeling like you just can't get it all done?

If you have ever feel that way, today's episode is for you.

On today's episode I'm going to talk about this magical little survival hormone known as adrenaline, how this plays into making decisions out of fear, our limbic system and why feeling like you're constantly running out of time triggers your burnout response. 

Plus, a quote from Winnie the Pooh - The Hurrier I Go, The Behinder I Get... Anyone else ever feel that way? 

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I am so unbelievably excited to enter our fifth season to chat about burnout, our seasons of life, hormones, and how all of that blends together to help us create a life that we are excited about living - on our own terms.

Today on the podcast, I'd like to introduce you to a concept I introduce so many of my patients to, and that is our Season of Life. We all have a season of our own life where there is a rhythm and a ritual and a routine within that seaon. Unlike the weather, our season of life isn't defined by what the calendar month is, our season of life is really defined by how much capacity we have at any given time.

I'm talking today about how to recognize your own season, how to contextualize the supports that your season needs, and how to cricitally think about what other people's seasons may look like as we grow together. 

Have fun friends!

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