Part 1: Your Brain Needs Time to Recognize Satisfaction

Part 2: Mindful Eating Calms the Nervous System

Part 3: Mindful Eating Strengthens Awareness in the Brain

Part 4: Mindful Eating Reduces Stress Around Food

Part 5: What Mindful Eating Actually Looks Like

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This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1) Why this is different

Part 2) Learning to trust your body

Part 3) The Privilege of Challenge

Part 4) Mindful training vs hustle culture

Part 5) Redefining STRONG

Part 6) invitation and reflection

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Training Program: Peloton road to 26.2

Referral link for 60 days FREE: https://www.onepeloton.com/digital/checkout/digital-gp-60d?code=NDRiMWM4ZWExZGE5NDNhYTlhNjg3ZDgzNDkzNjUzNWV8MDNlZjdlNzIwODdkNGIxYjlhNDMzZGNjYjg3MTUwMTY%3D&locale=en-US&utm_source=ios_app&utm_medium=in_app

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: Naming the Pattern

Part 2: What “Before and After” thinking costs us

Part 3: The ILLUSION of arrival

Part 4: A gentler reframe

Part 5: Practical Shifts you can try

Part 6: Reflection

Sit with these questions:

Who would I be if I stopped waiting for the “after” version of myself to begin living?

What Part of me is already worthy of care, exactly as I am?

Part 7: Short grounding moment

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Here is a link to all our favorites!

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This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

If you feel called to act but also feel off, overwhelmed or scattered, this episode is for you!

In this episode Kara talks about The Creation Loop, a 3 step process:

Step 1: GET STEADY

This is about regulation. Notice what you are feeling and experiencing, then stabilize before you take action.Doing this step will help you shift out of urgency, overwhelm, or freezing so you can see more clearly.

Step 2: GET CLEAR

Ask “What would I love?” Desire is guidance. It is like intuition. Getting clear on what you love in a relationship, with your health, in your career, or inthe greater community helps shape your next step.

Step 3: MOVE

Take action with aligned energy. This is more potent and often takes less effort because it comes from clarity instead of panic or pressure. This is where you experience more flow and less hustle and burnout. Smalee steps can create big momentum.

Book Kara referred to: ‘Atomic Habits’ by James Clear

Addition book recommendation

:

Homework to get started:

* Meditate for 1 minute. Option to set a timer and just take the minute to notice your breath. What thoughts come up? Notice and then return to the breath.

* Journal. What would I love? Pick a specific topic or feel free to just free write. If anything were possible, and your were wrong or bad for wanting it, what would you love?

* Listen for you next guided step and take 1 small action. Take time here to sit with a journal and ask what is my next step? Intuition often comes in small bites, something obvious, not a grand plan. Choose one small action in the direction you desire.

Make sure to follow Kara on instagram at thegloupgal

and follow us at wellnessempire_2025

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This weeks Episode is for you to feel grounded when the world feels HEAVY. We are personally going through this right now and wanted to share with you how you can protect yourself without disconnecting.

As always please share this episode to anyone who might need it.

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This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Today we are joined by wellness coach Sonia Nordmann as she walks us through her story and experience with diet culture and how she works through it herself and with her clients!

You can find Sonia on Social Media Through her business pages Waite Fusion (waitefusion_saint_cloud), Vibe Nutrition (vibe.nutrition.sartell) and her personal page (sonianordmann). Also here is her linktree link! linktr.ee/sonianordmann

Our Journal prompts we walked through:

* How do I feel?

* What makes me feel ____?

* What is my body asking for?

* How can I serve my body in that way?

JOIN US FOR FEEL GOOD FEST

Saturday January 31st 9a-2p AT Vibe Nutrition Sartell, MN

Loved what you heard? We would be grateful if you continued to share! Also follow us on Social Media at wellnessempire_2025.

Our linktree is also a great place to look for our recommendations!

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This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

1) Why We stepped back.

2) What slowing down reveals.

3) Inviting mindfulness into the new year.

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LinkTree:

linktr.ee/wellnessempire_2025

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

1) Recognizing Holiday Overwhelm

2) Letting Go of Holiday “Shoulds”

3) Mincro- Mindful Practices for Busy Days

4) Mindful Movement

5) Mindful Holiday Intention

Follow us on Facebook or Instagram @wellnessempire_2025

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com