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A common complaint amongst our listeners is feeling so burnt out and exhausted that they have no idea how to even begin to dig themselves out of the hole that they find themselves in, especially when you bring that new baby home. Here today to share her wealth of wisdom and to tell her own story of healing is Sarah Sperry, a certified health coach and personal trainer who specializes in taking you from burnt out to thriving. Sarah kicks off with her definition of burnout and tells us what the common physical and emotional symptoms look like. We celebrate the fact that COVID has brought burnout to headlines and Sarah shares what led her to want to create a program for burnout prevention. You'll learn why it is so important to be your own health advocate, and why the first step to burnout recovery is taking stock of your life. Changing the way you approach your life can have huge benefits, so tune in today to hear why. 

Key Points From This Episode:

• An introduction to today’s guest, Sarah Sperry.
• Sarah gives us her definition of burnout: the physical and emotional exhaustion that occurs when our bodies have been in a prolonged state of fight or flight. 
• Common physical symptoms: anxiety, panic attacks, bloating, weeping, digestive issues, aching muscles, lowered immunity.
• Mental and emotional symptoms: resentfulness, helplessness, irritability, feeling unappreciated, loneliness, clinical depression, and suicidal thoughts.
• One of the silver linings of COVID: burnout is becoming more of a headline issue.
• What led her to want to create a program for burnout prevention.
• How a panic attack at work was a turning point for her.
• The role of the thyroid in autoimmune health.
• How for every story of traditional medicine saving a life, there’s a story of it missing something.
• Why being your own health advocate is so important despite many professionals being involved.
• The first step to burnout recovery: taking stock of your life.
• Why it is useful to create a list of your life’s stressors.
• Sarah’s simple steps to burnout recovery: support, practice, eating, restore, routine. 
• Finding connection and happiness as a key solution to burnout.
• How changing the way you do life can lead to real benefits.
• A reminder that you are not alone and that there is hope. 

Tweetables:

“Burnout is when our minds and bodies have been in a prolonged state of fight or flight and this leads to physical and emotional exhaustion.” — Sarah Sperry [0:04:10]

“One of the silver linings of COVID is that burnout is becoming more of a headline issue. You are seeing a lot more research and information about it.” — Sarah Sperry [0:05:23]

“For every story of traditional medicine saving a life, there’s a story of it missing something.” — Sarah Sperry [0:16:05]

Links Mentioned in Today’s Episode:

Sperry Wellness on Instagram

Sperry Wellness on Facebook

Sperry Wellness 

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Hey mamas! Have you ever felt lost or stuck? You may already know that you have beautiful gifts to give the world, but it can feel impossible to know how to make that happen. Sam Jayanti is the founder of Ideamix, a company that connects businesses and individuals with performance advisors, coaches and mentors to help them to live their best work and professional lives. Tune in to hear how coaching can benefit your personal and professional development through partnership and active discovery. Samhita tells the story of her own experience with coaching, and why she believes that there shouldn’t have to be a trade-off between work and motherhood. Through insights from her own journey, Samhita guides listeners through the process of looking for a coach who is the right fit for you. We hope you take some time out to join us and hear all this and more today! 

Key Points From This Episode:

• An introduction to today’s guest, Samhita Jayanti, founder of Ideamix.
• Sam’s definition of coaching: a partnership, and a process of active discovery.
• The three buckets that coaching falls into: personal and life-related issues, professional development, and entrepreneurship.
• Samhita’s own experience with coaching.
• How difficult it can be to manage all the facets of your life as a parent and entrepreneur.
• Why coaching was an easier option for Samhita than diving into a therapy process.
• How professional coaching can help us to transform ourselves in ways big and small.
• Her goal to help every individual find their perfect coach. 
• Why Sam considers motherhood to be a new level of complexity, but not a setback.
• Why it shouldn’t have to be a trade-off between work and motherhood.
• The importance of sustaining the part of yourself that has a career.
• Why the question to ask is, who is the best coach for you? 
• How she would go about looking for a coach of her own today.
• Why having industry specific experience is helpful for a coach, but not essential.
• How Sam vets coaches before including them in her business.
• Where to find Idea Mix online.
  
  

Tweetables:

“Coaching is forward-looking and super goal-oriented. The understanding of coaching and situations in which you would look for a coach really relate to where you are trying to go, and would you benefit from receiving help from an experienced coach who can help you get there.” — Samhita Jayanti [0:04:34]

“Entrepreneurship is a wonderful, but also deeply lonely process in many ways and benefitting from an advisor and a sounding board who can help to expand your own knowledge, to identify really specific pathways to fill in those knowledge gaps, and enable you to make decisions and then actually hold you accountable.” — Samhita Jayanti [0:06:38]

“Sometimes we just benefit from an objective external lens of someone with experience of working with people like us, who will give us some advice we will actually listen to, be there while we implement it, help us capitalize on those learnings, and then turn those learnings into habits.” — Samhita Jayanti [0:17:32]

Links Mentioned in Today’s Episode:

 Ideamix on Instagram
Ideamix on Facebook
Ideamix on YouTube

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This one’s for all the working mamas, hustling mamas, side hustling mamas, and mompreneurs! We welcome Megan Moran, a mom, wife, Podcast host, owner of the Mompreneur guide, and minimalist business strategist, who shares her insights on how to simplify your life to focus on what matters. Listeners will hear Megan’s thoughts on why so many more women are jumping into business for themselves, and what it was like to study entrepreneurship in Miami. Learn why Megan draws comparisons between running a business and raising a child, and what mindfulness brings to your life and work. We touch on obstacles she has faced as a mompreneur and shares her thoughts on going into business with a spouse or a friend, with the underlying principle of communication being key! 

Key Points From This Episode:

• An introduction to today’s guest, Megan Moran, owner of the Mompreneur Guide.
• Megan’s thoughts on why so many more women are jumping into business for themselves.
• Why mompreneurship comes with no instruction manual.
• What she learned through studying entrepreneurship in Miami.
• How, just like a child, the level of dependence your business has grows and changes.
• Why when developing a minimalist business everything must either serve a purpose or be enjoyable to you.
• The mindfulness piece: asking yourself why. 
• How her work as a stylist shared similar principles to her work as a business coach.
• Your compass: your ‘why’, your vision, your mission, and where you want it to lead.
• Obstacles she has faced as a mompreneur and how she overcame them.
• Service, mission and simplicity - her three guiding principles.
• Her mastermind membership and the three sections.
• Megan’s thoughts on going into business with a spouse or a friend.
• Why she believes so strongly that communication is key.
• The role of 90 day cycles in her planning schedule.
• Why it’s more important to ask who you want to be than what you want to accomplish in a day.
• Where to connect with Megan. 

Links Mentioned in Today’s Episode:

The Mompreneur Podcast
The Mompreneur
Megan Moran on LinkedIn
Megan Moran on Instagram
Core4 Parenting
The Zen Mommy
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One thing that married folks can agree on is that being in a relationship with another human being for the rest of your life is challenging. Add building a career and a global pandemic, and that could push even the strongest of bonds to the brink. After getting married, Yana Gil de Montes realized that if she wanted to have a successful relationship, she had to find new ways to approach her marriage and her life. In collaboration with her husband, she has written and developed a course that has saved and revitalized marriage after marriage. Tune in to hear how Yana draws from her own experience of being married to coach her clients, and how the tools she implements with them find their expression in her daily life. You’ll learn why it is more important to her that the relationship she is in helps her to grow, rather than making her happy, and hear some of the ways that marriage has shifted through the years. Yana walks us through how she approaches counseling a new couple, and tells us why she works predominantly with the feminine within relationships. She summarizes the most powerful foundations of a marriage as having a shared vision for your life, partnership, and how to raise your kids, and urges us all to find a beautiful ‘why. Tune in to hear more from Yana today! 

Key Points From This Episode:

• An introduction to today’s guest, international marriage coach, Yana Gil de Montes.
• How she co-wrote the Transform Your Marriage guide with her husband, Rick.
• Yana describes her marriage and how she uses the techniques she recommends to her clients in her own life.
• Why it is more important to her that the relationship is integral for her growth than making her happy.
• How marriages have shifted through the years and what Yana would like to see.
• Yana weighs in on ideals we have about marriage and what happens when we break free.
• Where she starts with couples who come to her for counseling. 
• Why she works predominantly with the feminine within relationships rather than the couple.
• The most powerful foundations of a marriage: having a shared vision.
• The power of having a beautiful why. 
• Why intentional communication is so important to her. 
• How to set your partner up for success in communication.
• What self care looks like for Yana: being gentle with herself, meditation.
• How when she honors herself, she’s able to love her husband so much more.
• Where to find Yana and get involved with her coaching offering.
  
  

Tweetables:

“We don’t usually go into survival mode or flight mode for longer than minutes because we have this bigger commitment.” — Yana Gil de Montes [0:07:55]

“I want to be in a relationship where it’s integral for my growth. It’s not about him making me happy. It’s an opportunity for me to grow and evolve.” — Yana Gil de Montes [0:08:35]

“That’s the first layer of what’s not working is really how do you challenge and how do you really break free of those ideals so that you can create your relationship.” — Yana Gil de Montes [0:17:28]

Links Mentioned in Today’s Episode:

 Yana Gil de Montes on LinkedIn
Yana Gil de Montes on Facebook

Transform your Marriage Course

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Slowing down as a new mom may seem entirely impossible with the sleepless nights, the crying, the whole feeling of not knowing what to do. Sometimes just making sure they’re fed, napped, and not crying is hard enough. Joining us in conversation today is Cara Tyrrell, who has devoted her life to supporting parents in the first years of life, from birth to five years old. She is also the founder of Core4 Parenting, where she works as an online early childhood parent educator. Listeners will hear why Cara believes that toddlers and teenagers are similar, and why people love to share their opinions about parenting. Cara touches on go-to scripts and actions to equip yourself with for those tricky moments where you’re parenting in public. We talk about how the pandemic has changed the pace of family life, and how easy it is to miss what’s happening on an interpersonal level in the rush of day-to-day life. Next, we dive into the characteristics you notice in your child that remain the same as they grow, and why the parenting personal development journey is important. She shares some of the coaching tools she uses with us along with snippets of her own identity as a parent to illustrate how they work. Cara shares her advice on self-care, and reveals the details of her Dual Core Development system before sharing the details of her amazing online community of parents and coaching tools. Thanks for tuning in! 
Key Points From This Episode:

• An introduction to today’s guest, Cara Tyrrell, and her website, Core4 Parenting.
• Why Cara believes that toddlers and teenagers are similar. 
• Go-to scripts and actions to equip yourself when parenting in public.
• Why as soon as we catch up to a level with our kids, they shift.
• How the pandemic has changed the pace of family life and parenting.
• How being busy and moving from task to task can mask what is happening on an interpersonal level.
• Why she starts coaching parents by asking them who they were before they had a child.
• Cara gives us an overview of who she is at her core as an example of how this works.
• How her children’s core personalities have stayed the same from early childhood.
• Jessica weighs in on how her children have maintained the same characteristics they had in childhood.
• The parenting personal development journey.
• What Core4Parenting is: a platform to teach parents to be their child’s first and best teacher.
• The two cores of the Dual Core Development system. 
• How she tested all her theories and methodologies as an au pair.
• How to establish the parenting ‘why’: flash forward into the future.
• Why it is dangerous to have different rules for yourself and for your child.
• Why the community piece of Cara’s service is so critical.
• Why you need to know that the people you are sharing your most vulnerable experiences are people you can trust.
•  What she advises for new moms as self-care. 
• Why it is so important for your children to see you evolve and know who you are.
• When the real work starts: when your child has thoughts, feelings, and ideas.
• The nuts and bolts of how the Village works. 
  
  

Links Mentioned in Today’s Episode:

Cara Tyrrell on LinkedIn
Core 4 On Instagram

Cara Tyrrell on Facebook

Core4 Parenting

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What if there were techniques that could help us connect with what’s within? Dominique Antiglio is here to give moms another tool for their toolbox. Sophrology is a relaxation technique which combines hypnosis, visualization, meditation, mindfulness, breathing exercises, gentle body movements and body awareness. Tune in to hear about the history of sophrology, what the practice entails, and what the twelve steps of sophrology include. You’ll hear why sophrology is not well-known in America, and how it can help you learn to use your body as an anchor. Dominique also shares why she doesn’t see self-development as something that has to be on top of your to-do list, and tells us why your brain can only give you one type of information when you are highly stressed. We hope you join us to hear all about this wonderful form of healing and regulation!

Key Points From This Episode:

• Meet today’s guest, Dominique Antiglio.
• The techniques that sophrology uses to help you achieve relaxation, including hypnosis and meditation.
• The history of sophrology, who founded it, and how it benefits people.
• What the twelve steps of sophrology include. 
• Why Dominique believes Americans are not familiar with sophrology.
• Some of the benefits of sophrology, including learning to use your body as an anchor.
• Why Domonique doesn’t see self-development as something that has to be on top of your to-do list.
• How your brain can only give you one type of information when you are highly stressed.
• The role of movement in sophrology.
• Understanding your body and down-regulating through sleep or otherwise.
• Dominique walks Jessica and our listeners through a standing practice.
• Where to find Dominique.
  
  

Tweetables:

“In meditation, you hold back on your intention because you want to be as open as possible and let things emerge. In sophrology you have time where you do that, but sometimes you decided to actively look for something.”—  @BeSophro [0:11:10]

“When you’re highly stressed, your mind will only be able to give you one type of information. You won’t be able to be creative.” —  @BeSophro [0:17:55]

Links Mentioned in Today’s Episode:

 Dominique Antiglio on LinkedIn
Dominique Antiglio on Instagram
The Life-Changing Power of Sophrology
BeSophro

The Zen Mommy

Mom, Slow Down!

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As mothers, especially when your kids are younger, your children’s needs need to come first. But that doesn’t mean that you stop having needs altogether. Here to talk us through the minefield of looking after yourself while meeting your children’s needs is clinical psychologist, Dr. Laura Schwinn. Listeners will hear her thoughts on the feminine, and how we have lost sight of softness as a society. We explore the importance of focusing on your needs and communicating them to others, and how this has the power to change our relationships, and we talk about what happens when we lose our sense of self in relationships. Dr. Laura shares how she starts to ask these questions to her clients, and teaches us how our attachment styles impact our relationships as adults. We tackle the tricky topic of being a step, or ‘bonus’ parent, and Dr. Laura points us in the direction of a great resource for all parents. We hope you join us today to hear all this and more. 

Key Points From This Episode:

• An introduction to today’s guest, clinical psychologist Dr. Laura Schwinn. 
• How Dr. Laura would define her work and how it came to be so important to her. 
• What she means by the feminine and how we have lost touch with softness as a society.
• The difference between being listened to and being heard.
• What asking for what we truly need leads to, in terms of how we see ourselves and how others see us. 
• Why changing our own behavior is the best way to affect change in others.
• Why it is so important to create the space in your life to be vulnerable.
• How lacking a sense of self in parenting and relationships can manifest.
• How nailing down your values as a parent can help you in moments of stress.
• The first step to asking these questions.
• How authentic connection can change depending on the context. 
• How our attachment styles and childhood contexts influence our adult relationships.
• Parenting attachment styles: secure, authoritarian, permissive and neglectful. 
• The journey and difficulty of ‘bonus’ parenting.
• What the ideal step-parenting role looks like, as the outsider being brought in.
• The necessity of patience and time to blend a family. 
• How to visualize your role as a parent as the sides of the pool.
• Why it is so important that we get clear on what we value as parents.
• How a new generation of children will learn facial expressions.
• A book recommendation by Dr. Neufeld and Gabor Mate.
• How being a compass for your children does not mean you have to have all the answers.
• Why it is so important not to ignore your body sense. 
• The importance of having a creative outlet. 

Links Mentioned in Today’s Episode:

 The Artists Way
Hold Onto Your Kids
Dr. Laura Schwinn on Email
Dr. Laura Schwinn on LinkedIn

Dr. Laura Schwinn on Instagram

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Mom, Slow Down!

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 Hey Mamas, thanks for tuning in to another episode of Mom, Slow Down! How did you sleep last night? The fact is, we as Mamas, are not getting the quality sleep we need to function at our best. When we sleep, our brain stores new information and gets rid of toxic waste, nerve cells communicate and reorganize which supports healthy brain function, the body restores cells, and chemicals are produced which support our immune system. Today’s guest, Tim Masters, is a sleep expert and the creator of the organic company, My Green Mattress, where customers across the country can purchase safe, healthy and affordable mattresses for the whole family. Tune in to hear how you can get your best sleep, what sleep hygiene really looks like, where you can invest in an amazing organic mattress, and to receive a special gift from Tim today. 

Key Points From This Episode:

• Why good sleep is so important, especially for mothers.
• An introduction to today’s guest, sleep expert and founder of My Green Mattress, Tim Masters.
• Tim’s take on how Americans are sleeping today. 
• Jessica’s Oura Ring and how she uses it everyday to measure her sleep.
• Symptoms of sleep deprivation, including memory loss and lack of focus.
• Easy things we should be doing that we aren’t: start to shut down your body an hour before bed. 
• Why wool regulates body temperature so well.
• Nightly perspiration and breathability.
• How foam is made from oil and why these chemicals are harmful.
• Tim’s daughter’s allergies, and how these motivated him to found his company.
• The process of trial and error leading up to The Green Mattress’s current product range.
• How much of a difference the quality of your mattress makes to the quality of your sleep. 
• What to look out for to determine if you are getting healthy sleep.
• How a certified organic latex topper can help you to take the pressure off your pressure points.
• Tim’s mission behind My Green Mattress.
• A special discount code to get $125 off any mattress twin or larger and an additional $20 off the Emily Crib Mattress: ZENMOMMY
  
  

Tweetables:

“One third of our life is supposed to be in bed, sleeping. Ironically enough, one third of Americans, according to the CDC, are not getting enough sleep, especially the deep restorative sleep we all need.” — Tim Masters [0:03:43]

“Sleep is so important to repair your body, to rejuvenate in its process everything that has happened to you the day before.” — Tim Masters [0:05:25]

“If you have a mattress that’s too firm, you can always get a certified organic latex topper, which is awesome, it’s like butter on a hot biscuit.” — Tim Masters [0:22:22]

Links Mentioned in Today’s Episode:

 Tim Masters on LinkedIn
My Green Mattress

The Zen Mommy

Mom, Slow Down!

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Here today to share her unique story of heartbreak, triumph, and hope is multi-certified women’s leadership coach, Lindsay Preston, who has dedicated her life to helping women become the strongest version of themselves. In today’s episode, she shares what it was like to find out that her ex husband was living a double life and how her two-year-old daughter became her motivation to be strong and rebuild her life. She reveals a bit about her therapy journey, as well as her introduction to coaching as a client before becoming a coach herself. Next, Lindsay shares the feeling, dealing, and healing process that she walks through with her clients and the step-by-step programme that she utilizes to help clients silence their inner critic. You’ll also hear why she considers failure to be nothing more than unexpected data and how she teaches her clients to ‘fail forward’, as well as her current relationship with mentorship and coaching and how it enriches her work as a coach. Tune in to hear why Lindsay decided to make her divorce the best thing that ever happened to her and how she teaches other women to navigate life’s challenges, one at a time!
 
 Key Points From This Episode:

• What it was like for Lindsay to find out that her ex husband was living a double life.
• How her two-year-old daughter became her motivation to be strong and rebuild her life.
• Why she has chosen to share the story of her divorce with her daughter, who is now 11.
• Lindsay shares her journey with therapy and how her anxiety and depression manifested as insecurities in her marriage.
• How she was introduced to coaching as a client before becoming multi-certified as a coach.
• Why Lindsay addresses the past as well as the present when she coaches her clients.
• The feeling, dealing, and healing process she teaches clients to fully express their emotions.
• The step-by-step process Lindsay follows to help clients to silence their inner critic.
• The exercises she uses to help uncover the authentic self and what it feels like in the body.
• Why you are able to make authentic decisions when you listen to the ‘hell yes’ in your body.
• What her ideal client looks like: from people starting out in their careers and feeling disillusioned to women raising children and more.
• Finding the mindset tools to view failure as unexpected data to ‘fail forward’.
• What sets Lindsay apart as a coach: intuitively understanding each clients’ special sauce.
• Learn more about the embodiment coach that Lindsay goes to.
• The work she is doing on anti-racism training with a coach.
• How she decided to make her divorce the best thing that ever happened to her.
• Why it’s more powerful to know and understand yourself than to follow a 1-2-3-step process.
• How leaders in the future are going to own their feminine power, even men!
• The Simple Success process, with the first three months building a new sense of you, the next three owning who you are authentically, and the final three taking action. 

Links Mentioned in Today’s Episode:

 Lindsay Preston

Lindsay Preston on LinkedIn
Lindsay Preston on Facebook

Lindsay Preston on Instagram
Become an Unstoppable Woman Podcast

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On this episode, Nadia Murdock leads us in the Rainbow Meditation, which she does with her son every evening. Working with breath and relaxation techniques that are accessible to children and adults, Nadia guides us through a peaceful visualization. This rainbow-themed meditation is structured around an affirmation which accompanies each bright and beautiful color. We hope you enjoy this great resource and share it with your family today!

Key Points From This Episode:

• Nadia engages all the senses by setting the scene for an imaginary walk with a loved one.
• Cycling through the colors of the rainbow, she begins with red, for warmth, 
• She introduces us to bright orange with the phrase, "I feel peaceful.”
• Yellow represents power and self-confidence. 
• Green represents self love and the love of family and friends.
• Light blue makes you feel good with the phrase, “I am a good listener. I feel heard.”
• Indigo introduces the affirmation, “I feel good about things happening to me. I am great."
• Nadia encourages listeners to give thanks to the rainbow and each color you have met today. 
• The meditation comes to a close with a breathing exercise, before waking up the body. 

Links Mentioned in Today’s Episode:

Nadia Murdock
Nadia Murdock on Instagram

Nadia Murdock on YouTube
Nadia Murdock on Amazon

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Jessica Nicole

Mom, Slow Down!

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