Well To The Core

Life is a series of transitions. Some are more welcome than others, but whether they are expected or not, it is important to be able to make the most of life's transitions and learn how to navigate them.

You may be familiar with our guest today; Elisabeth Callahan was the community coordinator here at Lindywell who left our team to start her private therapy practice.

Elisabeth is here to share practical tools to help us navigate the transitions we face, both welcome and unwelcome. Life is full of transitions, so listen to this interview to ensure that you are well prepared for the next transition that is thrown your way.

Connect with Elisabeth Callahan, LCSW

• Elisabeth Callahan Therapy
• Elisabeth on LinkedIn

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• On Instagram

Join Lindywell

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Audio Production and Show Notes by - PODCAST FAST TRACK

Using your breath can be a powerful wellness tool whose benefits have been backed by scientific research. This free, easily accessible tool can be used by anyone at any time to help regulate emotion and bring a sense of well-being to your life. Breath is at the core of Pilates and can be used for wellness both on the mat and off.

Our guest today is breathwork coach, Kiesha Yokers. Kiesha is passionate about breathwork and education and is striving to bring the gift of breathwork as a path to wellness to as many people as she can.

Check out this episode to hear all the ways you can benefit from using breathwork as a wellness tool. Make sure to listen until the end to hear a few breathing techniques that you (and your kids) can use right now to help you relax and enter rest and digest mode.

Resources & People Mentioned

• Wim Hof

Connect with Kiesha Yokers

• KieshaYokers.com
• @KieshaYokers on Instagram

Follow Lindywell

• On Facebook
• On Instagram

Join Lindywell

• Try 14 days free

Do you understand the importance and power of your breath? In Pilates, we focus on breathing intentionally, but do you know how important proper breathing is in your everyday life?

You may be surprised to discover that something as simple as breathing can be used as a tool to impact both your physical and mental health.

In this episode of The Balanced Life, you'll learn just how important the breath is and how proper breathing can change your body and life. If you are interested in a simple, free way to impact your health you won't want to miss this episode.

Resources & People Mentioned

• BOOK - Breath by James Nestor
• BOOK - Raising Worry-Free Girls in an Anxious World by Sissy Goff
• Wim Hof
• Episode 40 - How I overcame paralyzing anxiety

Follow Lindywell

• On Facebook
• On Instagram

Join Lindywell

• Try 14 days free

Subscribe to The Balanced Life Podcast

If you're like most people, having stress in your life is inevitable. If you're dealing with stress right now, know that you're not alone, and with everything that we have been through as a society these past couple years, how can we be surprised if we are experiencing stress?

As a listener of The Balanced Life, you know that Robin has been working very intentionally over the past year to not only reduce stress in her own life, but also to figure out how to effectively manage it. In today's episode, we are going to dive into a practical and helpful framework that Robin uses called "The 3 D's" – which is Do, Delegate and Delete. With this framework, the goal is to simplify our routines in order to help reduce unnecessary stress in our lives, and by doing this, it can really reduce our overall load, day-to-day.

We hope this episode will encourage you to take some time to pause and reflect, and to think about the things that you really want to do and be spending your time on, and the framework Robin shares will help you do just that.

Show highlights: what you can look forward to in this episode!

• Some stress is actually shown to be good for you, but being in a constant state of chronic stress is a recipe for disaster and will negatively impact your health
• Robin reveals the "3 D's" framework and how she, her team, and friends use it to simplify more and stress less
• Some examples of what's on Robin's "Do" list and why she is prioritizing these things in this season of her life
• How she thinks of delegation, and the first things that comes to mind when she's looking to take things off of her plate
• Asking for help is not only beneficial to you, but also to the people that you are asking for help
• You may be able to delete things from your life that may have once been important in a different season, because little things deleted now can equal big results and more time back in your day

Links in this episode:

Try Lindywell free for 14 days!

Follow Lindywell on Instagram @wearelindywell

Get Pilates workouts, tips, and resources delivered straight to your inbox!

73: The power of routines + creating a healthy home with Clean Mama

50: Simple Ways to Declutter and Reduce Stress

Amy McCready's Website

Instacart

An exciting new chapter is here, and Robin and Matt are excited to bring you along today to share all the details!

Today's episode is a special behind-the-scenes look at our recent company rebrand to Lindywell. You'll hear their thoughts on why this change was necessary, the excitement (and some nervousness) that came along with it, and Robin's hope for members of the community moving forward.

You'll also learn the personal and special meaning behind the name Lindywell, and how this change provided us an opportunity to look at everything we were doing in the business.

Tag us on our new Instagram, @wearelindywell, and let us know what you think of our new name, rebrand and what we discussed in this episode! We want to hear from you and cheer you on, and if you haven't already, we'd be so grateful if you rated, reviewed and subscribed to our podcast to help us spread our message and continue to do the work we do here!

Show highlights: what you can look forward to in this episode!

• Why this rebrand is happening now
• The reasons that the rebrand is more a "doubling down" of what we are versus a complete change
• The story being the name Lindywell, and why it lands with Robin so much on a personal level
• How this is so much more than just a name change, and the ways in which it will be an upgraded experience for members
• Why evolution is necessary (and can be really good for us!)

Links in this episode:

Try Lindywell free for 14 days!

Follow Lindywell on Instagram

Get Pilates workouts, tips, and resources delivered straight to your inbox!

Today's episode is fun, playful, and one that will boost your mood! Every month in our membership community we dive deep into one area of wellness that takes place off the mat, and every July we focus on play. However, in today's busy world, how do we make time for play, and what does it even look like?

Joining Robin today to help answer these questions are Kaita, Becca and Sheri, three of our incredible Pilates instructors who have put their passion into helping women move and embrace the playful side of life. The wisdom that they've gained by intentionally adding play into their daily lives, and how you can incorporate it too, can truly be life-changing.

If you haven't yet listened to Episode 68 with Kaita, Becca and Sheri, you'll want to tune into that one, and on our app you can find workouts from all three of these amazing instructors!

Tag us on Instagram, @thebalancelife, and let us know what you are doing for play this week. We want to hear from you and cheer you on, and if you haven't already, we'd be so grateful if you rated, reviewed and subscribed to our podcast to help us spread our message and continue to do the work we do here!

Show highlights: what you can look forward to in this episode!

• A look at whether play comes naturally, and why it's so often easily forgotten
• Play really does look different for everyone, and Kaita, Becca, Sheri and Robin share in their own words would it looks like in each of their lives
• There are so many benefits to play that we often don't truly consider, including how it can positively impact the relationships we have with our partner
• Play can be incorporated into your Pilates practice, and all three reveal easy ways that you can start doing this right now
• There are key life lessons that can be learned by playing, and the magic really happens when you can understand and appreciate what play can teach you
• Injuries can be a barrier to moving for adults, but there are practical ways to minimize and avoid them so that you can keep progressing
• One thing that they will be committing to these week in order to integrate play into their lives, and a special challenge for listeners to do the same

Links in this episode:

Episode 68 with Kaita, Becca + Sherri

Sheri's Spotify Playlist

Kaita's Spotify Playlist

The Balanced Life Sisterhood

The Balanced Life on Instagram

Sign up for The Balanced Life Newsletter

The truth is that habits are more than just what we do. They're also what we think, how we respond to certain situations, how we solve the problems that we face and how we care, or don't care, for ourselves. In this episode, we talk all about the habits that we want to create or may want to get rid of, and all that is entailed in this process.

To help explain what habits really are, today Robin is joined by her friend and fellow entrepreneur and business owner Sandra Chuma, a habits coach who helps women know their worth, create lives that they love and really live life to the fullest, which is what we want for you here at The Balanced Life and what we do with our community, app, and the content we create for you.

There are so many great strategies, tips and mindset shifts in this conversation with Sandra, and it's definitely an episode that you may have to listen to a few times (with pen and paper in hand to take notes!) to really grasp all the wisdom that she shares. Show highlights: what you can look forward to in this episode!

• Sandra had a big "A HA" moment that really taught her the importance of habits in our life and led to her getting certified as a habits coach.
• Habits can come from repetition over a long period of time, and they can be also be formed and anchored instantly.

• Motivation and willpower is great for getting you started on a new habit, but it's not dependable to do this long-term. Consistently taking small steps is where we really make progress with our habits.
• When you feel successful, you're more likely to repeat the behavior. Creating your habits is as easy as the "ABC" formula that Sandra shares, but don't forget to always celebrate along the way.
• People give meaning to tracking their habits, but tracking itself is just feedback and shouldn't be used to feel bad about what you did or didn't do.
• A major lesson Sandra got from a mentor is that it's ok to be a work in progress and be a work of art at the same time. Robin LOVES this statement and it sums how we support you at The Balanced Life – embrace YOU!
• Our brains love predictability and will often self-sabotage us, but Sandra has an exercise she uses to help raise your awareness and overcome this.
• The "3 E's" where our beliefs come from, and 4 questions you can ask right now to get past the beliefs that aren't serving you. Robin also shares a limiting belief that held her back in the past, and how she learned that it just wasn't true.
• Meditation isn't for everyone. Don't feel bad if it isn't working for you, and there are lots of other effective tools to help you become more aware of your thoughts and habits.

Links in this episode:

Sandra's Website & Instagram

IAmWorthy.com

Sandra's First Appearance on The Balanced Life Podcast Tiny Habits: The Small Changes That Change Everything by BJ Fogg

The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courageby Mel Robbins

The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz

How We Change: (And Ten Reasons Why We Don't) by Ross D. Ellenhorn Sign Up for The Free Workshop

The Balanced Life Sisterhood

The Balanced Life on Instagram

Sign up for The Balanced Life Newsletter

If you've been following along on Instagram or Facebook, or are a member of The Balanced Life Sisterhood, you've heard Robin talking about what it means to create a healthy home environment. Often when we think of health and well-being, we think about the foods we're eating or how much we're exercising, but how often do we think about our environments and how they are supporting us?

Today's episode is with Becky, aka "Clean Mama", and she is the perfect person to be talking about this topic. Becky is a long-time member of The Balanced Life Sisterhood and she is an expert on what it takes to have a clean and healthy home. Becky has created systems and processes that take the stress and overwhelm out of housekeeping, and her work has changed the lives of so many people! We hope you come away from this episode feeling encouraged and empowered to create a healthier home and to keep it with a bit more order, without feeling overwhelmed. Be sure to follow Clean Mama on Instagram, @cleanmama, and if this episode was helpful to you, please leave a review on Apple Podcasts. If you think someone else would enjoy it and it could help them improve their environment and health, please share it with them! Lastly, you can join our free workshop to learn tips to help you build consistency in your fitness routine and boost your ability to create and sustain a healthy lifestyle, even when you're short on time and energy like so many of us are. You can sign up now at https://www.thebalancedlifeonline.com/creating-healthy-routines-webinar.

Show highlights: what you can look forward to in this episode!

• Safety in the home with the products Becky uses has always been important, especially since a scary incident years ago with her oldest child and a product she came into contact with
• If you feel you're too busy to clean, you'll never get a handle on it. Becky shares her 4-part routine, starting with simple daily tasks that will actually give you back your time.
• Studies show that more clutter leads to more stress, but just cleaning off a table or removing items from one small area can make a huge reduction in the amount of stress that you're feeling.
• Showing versus just telling or teaching your kids what to do will work so much better, and remember to break it into small, manageable tasks when getting them involved!
• There are certain things you can do if you and your roommate(s) have different cleaning habits, but it's important to set the ground rules before moving in together.
• Becky shares her thought process when developing her own DIY recipes for cleaning solutions that are quick and easy to make.
• There is one area of the house that is worse than the others for toxins, which is why she recommends starting there.
• Becky and Robin share a lot of the same philosophies on life, and she's a big believer in grace over guilt when balancing life and maintaining a clean and healthy home.

Links in this episode:

Becky's Website, Instagram & Facebook

Her Shop

All of Becky's Books

Sign up for the free Creating Healthy Routines Webinar

The Balanced Life Sisterhood

The Balanced Life on Instagram

Sign up for The Balanced Life Newsletter

Today we are diving into Part 2 of Robin's conversation with Dr. Aviva Romm, and if you haven't listened to Part 1 yet, you are going to want to do that right now)! It is full of so much good information related to hormones through all stages of life and the hidden hormone epidemic that exists among women.

In Part 2, Dr. Romm reveals the pros and cons of hormone replacement therapy, simple ways to bring more balance to your hormones, a very practical and realistic way to improve brain fog, and tips for navigating your hormones on the journey to menopause. Dr. Romm also answers your questions on everything from sex drive, to birth control, to supplements to consider for healthy hormones, and so much more.

If this two-part conversation with Dr. Romm was helpful for you, we'd love it if you could share it with your friends, family, and anyone that would benefit by listening. The more women we can empower with this knowledge, the better!

Show highlights: what you can look forward to in this episode!

• Perimenopause isn't being talked about enough, but there are botanicals and herbs that can help restore the adrenal stress response associated with it
• She gives her thoughts on going the synthetic hormones versus natural route, and what you can do to feel more empowered about your options
• There is hype surrounding the marketing of certain synthetic hormones, but don't believe everything you see being promoted
• Our mind is powerful, so be careful how you think of menopause! Certain studies prove that our thoughts around the subject will impact the symptoms we experience.
• If you have brain fog, often hydration is the issue and drinking more water is where to start with alleviating it.
• Sex drive is way more complicated that being just about our hormones, so try to unpack what is really going on in your life and impacting it.
• The birth control pill depletes you, but there are things you can do and take to reduce how it affects you.
• If you write down your questions before visiting the doctor, bring an advocate with you and wait to put your gown on at the office, you will be in a much better position to advocate for your health once there.

Links in this episode:

Dr. Romm's Website & Instagram

Her Podcast & Episode on Adrenal Fatigue

Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works

Dr. Romm's Articles on The Pill & Personal Empowerment

Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D.

Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis

The North American Menopause Society (NAMS)

Join the Free 5-Day Pilates Strong Challenge

The Balanced Life Sisterhood

The Balanced Life on Instagram

Sign up for The Balanced Life Newsletter

Are you ready to talk about hormone health? This is the episode that Robin has literally been counting down the days to, with her special guest Dr. Aviva Romm! Today they dive deep into all things hormone health that we experience in our everyday life, as well as through the various stages and seasons we move through. Robin also asks Dr. Romm the questions that you submitted by social media and email to have answered, and the information she shared was so fascinating to hear. As you know, Robin has been on a journey this past year with her own hormonal health, sharing with you as much as possible along the way. Bringing Dr. Romm on the podcast today is a tremendous opportunity to get an expert perspective on these important topics, and hopefully it empowers you on your journey to advocate for your health and to feel your very best.

You're not going to want to miss Part 2 of this special conversation next time on the podcast. We'll see you then!

Show highlights: what you can look forward to in this episode!

• There is a hidden hormone epidemic that exists, with several levels to why it's hidden and so often normalized in society.
• Romm made a big realization after starting college years ago, and she considered herself a "trojan horse" when she went back to Yale decades later to get her MD.
• Hormone health is a critical vital sign of our overall health in a variety of ways, every day and not just during certain times of the month.
• We're getting better as moms at admitting when something is off, but historically women have just kept going and tried to push through burnout.
• We often forget about the non-physical symptoms of burnout, but there are subtle signs to watch for and to be aware of.
• The right types of foods, including carbohydrates, healthy fats and quality proteins, are absolutely critical for supporting our nervous system.
• Smart devices can be our worst enemy at bed time. Dr. Romm shares how to approach a sleep routine in the most optimal way.

Links in this episode:

Dr. Romm's Website & Instagram

Her Podcast & Episode on Adrenal Fatigue

Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works

Dr. Romm's Articles on The Pill & Personal Empowerment

Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D. Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis

The North American Menopause Society (NAMS)

Join the Free 5-Day Pilates Strong Challenge

The Balanced Life Sisterhood

The Balanced Life on Instagram

Sign up for The Balanced Life Newsletter