It has been ONE YEAR of the Work Hard, Life Hard Podcast! I couldn’t be more proud of the community that we have grown over the past 53 episodes to get us to this point. That being said, I am officially wrapping up Season 1 of the show with today’s episode, and I am going out with a BANG because of this guest.

In this episode, I share personal updates and show updates before diving into a Guest Talk with my good friend, Katee Duarte.

I’ve known + worked with Katee for over 8 years now and she is one of my favourite people EVER! As this episode brings the end to Season 1 of the show, Katee and I do not disappoint with our conversation about her work/life balance while being a mom AND being the CEO of a social media agency.

Key Takeaways:

• Boundaries + Balance with Social Apps
• You Get What You Give
• Don’t Force It - Be Intentional
• Social is Community
• You Have The Power on Social
• Modeling as a Mom
• Rejection is Redirection

Katee, thank you for taking the time out of your busy schedule to share with us today. You already know this, but you are one of my favourite people in this whole entire world and I’m SO honored to be working alongside you and to have you on the show!

Katee and her social media agency, Duarte Group Inc., are giving away FREE MINI AUDITS to listeners of the show! If you’re interested in having them perform a social media audit for your business, please reach out to her team at [email protected] with the subject line: Work Hard, Life Hard Mini Audit.

If you want to connect with Katee, find her here:

• Instagram: @kateeduarte
• Website: www.duartegroupinc.com

If you’re interested in Katee’s Better Days Greens, you can find them here.
If you’re interested in Katee’s Oura Ring, you can find it here.

THAT’S A WRAP, FOLKS! Stay tuned for more details about the LAUNCH of Season 2–you won’t want to miss it!

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Katee Duarte:
Katee Duarte is the Founder of Duarte Group, Inc. and has been in the social media space for 12 years. Katee has worked across numerous industries alongside multiple clients and sectors, including media & entertainment, food & drink, hospitality, academia, nonprofit, and beauty. She currently lives in Hamilton, Ontario with her son Hudson and Goldendoodle Annie.

Happy Wednesday!

This week, I have my friend, Jaime Brideau, on the show for an amazing Guest Talk! Jaime is a Certified Nutritional Practitioner (AKA Holistic Nutritionist), Sports Nutrition Therapist, Life Coach, and Metabolic Balance Coach. After experiencing a serious health scare, Jaime’s life was turned upside down. From this experience, she seeks to provide realistic tools for everyone to take their health into their own hands and see the power that whole foods, a healthy spirit, and a healthy mindset can have.

We dive into exactly what this journey entailed for Jaime, and how she can bring balance into her life with her work bucket and her life bucket.

Key Takeaways:

• The Groove in the Chaos
• Daily Habits
• Use Your Community
• Nutrition is Mind, Body, Soul
• Choose Your Hard

Jaime is offering all listeners of the show her 7-Day Sugar-Free Challenge for FREE! If you’re interested, email her at [email protected].

If you want to connect with Jaime, find her here:

• Website
• Facebook
• Instagram: @jaimebrideaucnp

Thank you to our sponsor for this episode, Level Up Desks. Right now, they have their EARLY BLACK FRIDAY SALE which has up to 50% off! Level Up Desks is your go-to place for office desks, chairs, gaming desks, chairs, and accessories like keyboards, mouse, mousepads, standing pads, and more! They are a Toronto-based, Canadian business that's changing the game because they are actually promoting the importance of having a functional and ergonomic home office and gaming station. All listeners of the show can use the coupon code "WORKHARDLIFEHARD" for a special discount off of select items.

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Jaime Brideau:
Jaime is a Certified Nutritional Practitioner (AKA Holistic Nutritionist), Sports Nutrition Therapist, Life Coach, and Metabolic Balance Coach. She found her passion for wellness after she fell severely ill and was diagnosed with Crohn’s disease and Ankylosing Spondylitis - two autoimmune disorders. Battling with medications for months following, she decided that pharmaceuticals were not the answer she was looking for, and sought out a Naturopath. This experience changed her life. Now, Jaime seeks to provide realistic tools to for everyone to take their health into their own hands and see the power that whole foods, a healthy spirit, and a healthy mindset can have. When you see Jaime, it is obvious that she is truly passionate about changing the way we see health. She is continuously learning, engaging, and keeping up to date with new information. She loves to see her clients succeed in their health journey and become the most vibrant versions of themselves!

What’s going on, everyone?! Happy November!

In today’s episode, I’m here to chat about a really important life event that happened recently–my champagne birthday! On October 30, I turned 30 on the 30th! And in the days leading up to my birthday, I decided to create a list of 30 Things I’ve Learned By My 30th Birthday.

In the creation of this list, I realized EXACTLY what my November intentions were going to be: presence and reflection. So, we chat more about what those two words mean for the last two months of 2023.

Key Takeaways:

• 30 on the 30th!
• My List of 30 Things
• Being Present
• Taking Time to Reflect

To get access to my 30 THINGS I’VE LEARNED BY MY 30TH BIRTHDAY, go here!

Thank you to our sponsor for this episode, Level Up Desks. Level Up Desks is your go-to place for office desks, chairs, gaming desks, chairs, and accessories like keyboards, mouse, mousepads, standing pads, and more! They are a Toronto-based, Canadian business that's changing the game because they are actually promoting the importance of having a functional and ergonomic home office and gaming station. All listeners of the show can use the coupon code "WORKHARDLIFEHARD" for a special discount off select items. Their Pre-Black Friday sales are on now, so don’t miss out on these amazing deals!

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

I’m BACK this week with Part 2 of the Guest Talk with my friend, social media coach, Stacey Watts!

If you haven’t listened to Part 1, STOP and listen. Then, come back and catch the rest of our conversation! In this episode, Stacey and I talk a lot more about SOCIAL and the biggest “how-to’s” on social media, including being social on social! Then, I check in with her on her rating of how she’s able to balance her work/life balance. We also got into a good conversation about taking breaks on social media.

Key Takeaways:

• Create More Than You Consume
• The Importance of Community Management
• Be Social – ENGAGE!
• There Are No Rules
• Intention on Social Media

If you’re interested in Evernote, check it out here!

Stacey is offering all listeners of the show access to her #BehindTheContent Social Club! #BehindtheContent Social Club will keep you engaged, and accountable, giving you the tools to take charge of your social media strategy. This monthly membership will teach you how to plan and execute social media and digital marketing like a pro - even if it seems impossible right now. This is the ultimate social media coaching membership to help service providers generate more clients and more profit on Instagram and beyond while making a bigger impact.As a member, you're not only receiving the #BehindtheContent Idea Bank every month.... you're also unlocking unlimited access to several self-directed courses and the #BehindtheContent private community.

If you want to connect with Stacey, find her here:

• Instagram: @staceyonsocial
• TikTok: @staceyonsocial
• Facebook: Stacey On Social
• Twitter: @StaceyOnSocial
• Threads: @StaceyOnSocial
• Website: https://staceyonsocial.com/

Thank you, Stacey, for taking time out of your busy schedule to share your information with all of us!

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Stacey Watts:
Stacey Watts is a social media coach and content strategist with over 11 years of experience in social media management. She is the founder of Stacey on Social and the #BehindtheContent Social Club, where she helps businesses and individuals improve their social media presence and create engaging content. With a passion for community, connection, and communication, Stacey has worked with a wide range of clients, from small businesses to Fortune 500 companies. She has been a coach for the past 4 years, sharing her knowledge and expertise with those looking to take their social media and content strategy to the next level. Whether you are new to social media or a seasoned pro, Stacey can help you develop a powerful and effective social media and content strategy that will help you connect with your audience and achieve your business goals.

I have a treat for all of you for the next TWO weeks. I have my friend, social media coach, Stacey Watts, here to talk about social media, entrepreneurship, and work/life balance. While talking to Stacey, I quickly realized that she’s in a very unique situation… she’s a business owner deeply intertwined in the 24-hour industry of social media… how the HECK does she balance that?!?

While listening to this episode, you’ll see that she has some really amazing ways she’s able to still properly manage her work/life balance without burning herself out. So, for Part 1 of this series, check out just some of the KEYS that we dig into.

Key Takeaways:

• Timers for Social Media Apps
• Repurpose Your Content
• How to Efficiently Manage Your Time
• Show Yourself Compassion
• Noticing Tones on Social Media
• Understanding the Algorithm

Stacey is offering all listeners of the show access to her #BehindTheContent Social Club! #BehindtheContent Social Club will keep you engaged, and accountable, giving you the tools to take charge of your social media strategy. This monthly membership will teach you how to plan and execute social media and digital marketing like a pro - even if it seems impossible right now. This is the ultimate social media coaching membership to help service providers generate more clients and more profit on Instagram and beyond while making a bigger impact. As a member, you're not only receiving the #BehindtheContent Idea Bank every month.... you're also unlocking unlimited access to several self-directed courses and the #BehindtheContent private community.

If you want to connect with Stacey, find her here:

• Instagram: @staceyonsocial
• TikTok: @staceyonsocial
• Facebook: Stacey On Social
• Twitter: @StaceyOnSocial
• Threads: @StaceyOnSocial
• Website: https://staceyonsocial.com/

See y’all next week for Part 2!

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Stacey Watts:
Stacey Watts is a social media coach and content strategist with over 11 years of experience in social media management. She is the founder of Stacey on Social and the #BehindtheContent Social Club, where she helps businesses and individuals improve their social media presence and create engaging content. With a passion for community, connection, and communication, Stacey has worked with a wide range of clients, from small businesses to Fortune 500 companies. She has been a coach for the past 4 years, sharing her knowledge and expertise with those looking to take their social media and content strategy to the next level. Whether you are new to social media or a seasoned pro, Stacey can help you develop a powerful and effective social media and content strategy that will help you connect with your audience and achieve your business goals.

I’m BACK this week and finally feeling better! To start today’s episode, I’m being open + honest with you all because my last 10 days have been extremelyyyyyy busy and my balance has been thrown off. I wanted to share this life update with you all because I don’t want you all to think that I have the perfect balance all the time–because I definitely DON’T!

Whenever I’m feeling off-balanced, I take a step back and set some goals for myself and that’s exactly what I did. So, I share my 3 goals for October and then I also share a quick reminder that there’s still TIME in 2023. Don’t write off these next few months!

Finally, I’m also talking about my FREE Work/Life Balance Self-Assessment. To access my FREE Work/Life Balance Self-Assessment, GO HERE. I’ve heard directly from all of you that you wanted a way to accurately find your rating, and this self-assessment will let you do just that! Sign up here and receive the assessment straight to your inbox! The survey takes less than 5 minutes to complete, and you’ll be able to understand your current rating, what that means, and steps to take to become more balanced.

Key Takeaways:

• Life Update
• Goals for October
• Work/Life Balance Self-Assessment

Thank you for choosing the Work Hard, Life Hard Podcast to listen to today. Catch you all next Wednesday!

For Mental Health resources, see here:

• Mental Health Support: Canada
• Canadian Mental Health Association
• Wellness Together Canada
• Mental Health Foundation - USA
• National Institutes of Health - USA
• 988 Mental Health Hotline - USA

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

Hello, gang! Today, I’m reporting to live from my bedroom because I’m SICK!

I’ve been working really hard and life-ing really hard recently, and unfortunately, it’s caught up to me. #sadtimes.

I debated even telling you all this today, but what’s really important to me is that I show up for all of you really authentically week over week, and so, here I am, exposing myself that my balance has been off recently and this is the outcome.

So, for today’s episode, I want to take you back to 3 episodes of the show that I think you should listen to as we move into this new month of October. The reason why I chose these episodes is because I think they have really important messages to take with us, especially during this month!

Here are the episodes:

1. EPI 024 [GUEST TALK] Featuring Jeannette Orazietti: Prioritizing Mental Health + Trusting in Your Own Path
2. EPI 031 [TEE TALK] A Reminder About Balance
3. EPI 040 [GUEST TALK] Featuring Kristine Munro: Empowering Women, Self-Discovery, and Finding Your True Passion

See you all next week when I’m feeling (and sounding) a lot better!

ICYMI: I launched a FREE The Work Hard, Life Hard Self-Assessment! I’ve heard directly from all of you that you wanted a way to accurately find your rating, and this self-assessment will let you do just that! Sign up here and receive the assessment straight to your inbox! The survey takes less than 5 minutes to complete, and you’ll be able to understand your current rating, what that means, and steps to take to become more balanced.

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

I have a short + sweet episode for everyone today.

We are FALL-ing into a new season now that fall is here, and I want to talk about something extremely important–rest, sleep, + recovery. Now, you might be thinking “This isn’t the first time she’s talked about this” and you’re right! It’s not! And, it’s not going to be my last, either!

Everyone is looking for that quick fix to feel better, and we often look for it in the wrong places. I’m here to tell you (and many others who are WAY more qualified to talk about this than me) that your answer is REST + SLEEP. This is literally the best and only way your body can recover.

Key Takeaways:

• Happy Fall!
• What is Rest?
• Traditional vs. Non-Traditional Self-Care
• The Importance of Sleep

Then, I’m ending the episode by asking you: “What is one goal you have for the fall when it comes to your rest or your sleep habits?”

Remember–rest + recovery should RETURN your energy, not continue to drain energy from you.

If you’re interested in the RISE Sleep app, check it out here.

ICYMI: I launched a FREE The Work Hard, Life Hard Self-Assessment! I’ve heard directly from all of you that you wanted a way to accurately find your rating, and this self-assessment will let you do just that! Sign up here and receive the assessment straight to your inbox! The survey takes less than 5 minutes to complete, and you’ll be able to understand your current rating, what that means, and steps to take to become more balanced.

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

Last week, my boyfriend Jamal and I went to see Dr. Andrew Huberman LIVE in downtown Toronto. If you don’t know who Dr. Huberman is, you can find out more about him here and down below in the show notes.

After listening to him talk for almost 2 hours, I left with many thoughts, inspiration, and opinions, and I wanted to gather all of that information and share it with you.

AKA - THIS EPISODE!

I share my 3 key takeaways from Dr. Huberman’s talk, and I challenge you to listen, take it in, and see how this stuff resonates with you.

Key Takeaways:

• Who is Dr. Andrew Huberman?
• Non-Active Rest
• Delight vs. Awe
• Neuroplasticity - it’s in our control!

Now, I’m going to be honest, I’m definitely not a science girl but the way he brings this information forward is actually INTERESTING! I’m dying to know what you think of my recap.


ICYMI: I launched a FREE The Work Hard, Life Hard Self-Assessment! I’ve heard directly from all of you that you wanted a way to accurately find your rating, and this self-assessment will let you do just that! Sign up here and receive the assessment straight to your inbox! The survey takes less than 5 minutes to complete, and you’ll be able to understand your current rating, what that means, and steps to take to become more balanced.

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Dr. Andrew Huberman:
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress, and optimize sleep. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health & fitness.

In this episode, I have my friend Charity Elliott, Founder of Charity Elliott Nutrition, on the show! She shows up and is READY to share her journey with her health, which includes chronic health issues from the age of 15. Then, we chat more about her view of nutrition, how to approach health the most effectively, and how to overcome the overwhelm around a healthy lifestyle approach. Of course, all of this is interweaved throughout all aspects of her life including her work/life balance as an entrepreneur and business owner.

Key Takeaways:

• Struggling to find your balance.
• Dealing with underlying
• health problems.
• Simplifying nutrition.
• Learning your health foundation.
• Focus on addition, not subtraction.

Thank you, Charity, for your time and your honesty in today’s episode. I know the listeners of the show benefitted from what you had to say!

If you want to connect with Charity, find her here:

• Instagram: @charityelliottnutritionist
• Email: [email protected]
• Website: www.charityelliottnutrition.com

EXCLUSIVE FOR ALL LISTENERS: Join Charity’s FREE one-week “Establish Your Health Foundation” Challenge! It’s starting in October, and she wants YOU to join her! Visit www.charityelliottnutrition.com for more information and to sign up!

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Charity Elliott:
Charity grew up in a family of entrepreneurs and knew from a young age that she wanted to be her own boss. When hit with an undiagnosable chronic illness at age fifteen, she made it her mission to learn everything she could about healing her body through nutrition and lifestyle changes. She shortly after discovered CrossFit, and fell in love with strength training, at the same time she started to pursue a degree in Exercise Science at Lake Superior State University. This led to working in a CrossFit gym for the next seven years until she decided to return to school for a diploma in nutrition, and subsequently, start Charity Elliott Nutrition & Fitness. Six years later she's a mom of two and is constantly working on her work/life balance alongside her husband, Dan.