The Superwoman Code

There are three words that have been percolating and turning over and being said and verbalized multiple times a day over the last number of weeks in my office. Both to myself and to the people sitting with me.

Those three words are "Grace Over Guilt", and the awareness of those three little words are what brought me (and you!) into today's podcast.

Three Takeaways: 1. Guilt can snowball, but so can Grace. 2. The feeling or emotion of guilt is really just our bodies bringing an awareness to something, we can choose to let it stay as guilt or we can work to add another layer - I like Grace as layer #2. 3. We don't have to fix anything, we just have to not ignore it.

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Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside.

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca or join me at the Adventure Is Life Grand Opening Weekend March 10-13 at 1980 Vernon Street

Have you ever experienced burnout, or the feelings of burnout, and thought to yourself, oh! I wish I had a plan in place to help me avoid getting to this place?

Today's podcast is all about to create a burnout prevention plan. That …. actually works. No bath bombs, candles or trips to the spa here friends. Nope. Today's podcast is all about designing a plan that you can set in motion at any time.

We did a podcast about this back in 2020/2021, but I figured an update was in order, so please enjoy :)

STEP ONE: Identify your warning signs

STEP TWO: Identify your support squad

STEP THREE: Create bumper boundaries

STEP FOUR: Develop healthy habits

STEP FIVE: Make it sustainable

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside.

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

Let's Be Friends!

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The world tells us: Work is important; we need to reply: Rest is important too.

I'd like to change an idea in your head today. And it's an idea that you probably didn't realize how engrained it had become… that the idea of rest, and the idea of work, are not opposites. In fact, they are partners.

Welcome to the Superwoman Code, friends. Where I strive to give you a little glimpse into how to make your health work for you, not against you. And today, that glimpse involves changing your definition of rest. Because, for most of human history, rest – time in which we can recharge the mental and physical batteries we use while labouring – was prized as a gift.

Here are the Seven Ways To Rest Well I talk about in today's episode.

1. Take rest seriously

2. Establish clear boundaries

3. Treat rest as a skill

4. Craft a daily schedule layering work and rest

5. Practice deep play

6. Don't neglect sleep and naps

7. Encourage others to rest with you

Happy resting, Superwomen!

PS - the episode on the Say-Do Gap for those of you who want it!

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside.

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

Let's Be Friends!

Full Shownotes Get On The Clinic Waitlist Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

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If there's anything that Burnout creates trouble for, it's decision making. Call it what you will; decision-fatigue, analysis paralysis, I-don't-have-enough-brain-power-for-this. Whatever you want!

But the fatigue that accompanies burnout can very well make your ability to make a rational decision difficult. And during those early stages of burnout, you need to know that you will be able to make decisions at work perfectly fine - it's the decisions at home that go down hill first.

Anyone else ever have a meltdown over not being able to decide what to have for dinner? No... just me? Ok then...

Today's three tips on the podcast to support your ability to make decisions when you're burnt out include: 1. practicing making decisions without using False Urgency 2. remove guilt and other emotions from your decision making process 3. create a "rule" to support your decision making that ensures you use less energy (not more!)

Thanks To Our Sponsor, Take It Outside!

Today's podcast is sponsored by my long-time friends, Take It Outside.

Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca

Let's Be Friends!

Full Shownotes Get On The Clinic Waitlist Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

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I am so excited to welcome Dr. Jody Carrington to today's episode of The Superwoman Code! Jody is a wealth of knowledge, a psychologist by training and is obsessed with understanding how we create a community. Jody focuses much of her work around reconnection – the key to healthy relationships and productive teams.

Jody just launched her latest book (you can check it out on Amazon and Chapters Indigo) and she is gearing up to change the way we think about each other. And it starts with connection.

On that connection note, I'm getting pumped up to see Jody LIVE in person in Halifax during her book tour, and there's still a few spots left (you'll get a ticket AND a copy of her book!) and I'd love to see you there. If you're not in Halifax, you'll still get to see her at one of her tour dates. I'll report back later, but I don't think we're going to be disappointed.

I hope you enjoy today's episode, I know I laughed hard (and reflected hard) during this recording.

xo

Tour Dates & Tickets:

Toronto | January 28 | Glenn Gould Studio | 7 PM SOLD OUT Halifax | February 1 | Bella Rose Arts Theatre | 7 PM Vancouver | February 4 | The Cultch's, York Theatre | 7 PM SOLD OUT Saskatoon | February 11 | Broadway Theatre | 2 PM Saskatoon | February 11 | Broadway Theatre | 7 PM SOLD OUT St. John's | February 20 | LSPU Hall | 7 PM SOLD OUT NYC | March 14 | Manhattan | 7 PM Winnipeg | May 15 | Museum of Human Rights | 7 PM Calgary | May 24 | Martha Cohen Theatre | 7 PM SOLD OUT

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Today's episode is PART ONE of a shift worker focus. This is for the nurses, the paramedics, the janitors and cleaning staff, and those of us who work a job that has changing hours.

On today's episode I'm breaking down the environment and the data around Burnout & Shiftwork, why the environment can make or break burnout risk for shift workers, and why being on night shift alone isn't enough to lead to full fledged burnout.

Does it put you at risk? Yes. Is it the deciding factor? No.

Turns out, according to the data that I've pulled, night shifts predispose you to emotional exhaustion - only one of the three factors of burnout! But the depersonalization and the lack of personal achievement or progression that rounds out the burnout triad aren't necessarily caused by the night shift alone. Howveer, if you experience all three of those things, night shift is going to seriously affect you.

So, today on the podcast, I'm talking about environmental factors that lead to emotional exhaustion, and how you can start to shape your environment to protect against the depersonalization and lack of personal achievement. It's a wordy podcast (hello 40 minutes!) but I really couldn't figure out how to make this one shorter.

There are two more podcasts that will be following this as I work to support our shift workers health - one on cardiovascular risk protection and another on how shift work affects women (and our hormones) in particular.

I hope you enjoy this episode, and I'll see you next week!

Research:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7519910/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8994941/

https://pubmed.ncbi.nlm.nih.gov/31791964/

https://pubmed.ncbi.nlm.nih.gov/36539975/

https://pubmed.ncbi.nlm.nih.gov/35431686/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9621389/

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I want you to have a financially stable 2023. Not in an actual monetary sense (though I do technically want that), but in an energy sense.

Most of the time, we don't pick up on Burnout until we're living in Overdraft - and friends! That's Stage Three Burnout. Oh dear.

On today's episode, I'm running you through what it feels like to be living in Savings & Investing (Stage 1), Paycheck-to-Paycheck (Stage 2), Overdraft (Stage 3) or Debt (Stage 4) Burnout. I think you'll love this way of approaching burnout, and I'd like to challenge you to consider where in your Burnout Bank Account you're currently sitting - and where you want to be in three, six, nine and twelve months from now.

Listen to the episode on Productivity Hangovers

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The title of this episode says it all.

Diets Don't Work.

First of all, I really dislike the word diet, and so does my guest today, Camille Martin. She's a Registered Dietitian who battled through the magazines, the social media influences and more to finally figure out what it is that makes us feel good.

Today, I'm picking her brain all about it.

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Follow Camille on Instagram Buy Her Book - Love To Lose Say Hi!

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I love Brianna.

There. I said it.

I love her work (hello founder of Vessel Meats - probably the best local butcher shop in the HRM, and Nova Scotia). I love how passionate she is about supporting local infrastructure. I love how she fought, and continues to fight for change, and to see more women in her business.

I also love consuming her products.

This is a note for the non-meat consumers in our community. This podcast isn't just about animal proteins. It's about more than that, and I would encourage you to fall in love with Brianna's story, just as I did the first time I met her.

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Location: 6 Primrose St, Unit 120, Dartmouth, NS

Hours: Tuesday: 10 - 6 Wednesday: 10 -6 Thursday: 10 - 6 Friday: 10 - 6 Saturday: 10 -5 Sunday: CLOSED Monday: CLOSED

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New baby? No sleep? Feel like you don't know what you're doing?

I hear you, and so does our guest on The Superwoman Code today, Ashley Cooley.

Ashley is the founder of Birth Baby Sleep, an online and in person support community for new parents. In her work, she helps expectant and growing families learn more about their babies, gain more confidence in their parenting and get as much sleep as they can through it all. Ashley and I had a fantastic conversation about how to build Self Care into your life as a new parent, and I feel like this is applicable for so many of us as we come into a new school year.

Enjoy!

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Full Shownotes Get On The Clinic Waitlist Subscribe to The Superwoman Code Email List Follow @drashleymargeson on Instagram

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