100% Guilt-Free Self-Care

I am so excited to introduce you to Asha Dornfest – the creator of voteplus1! Asha is a writer and community organizer. She is the author of several books including one of my favorites: Minimalist Parenting), co-host of the Edit Your Life podcast, and co-founder of Democracy Club, a new model for everyday democratic participation that leads with friendship and trust. She lives in Portland, Oregon with her family. This week's episode is all about community impact and how it's so much more than political. In Asha's words "community impact is a form of hopeful confidence in your own voice and your ability to make a difference." We explored the idea of informed participation in democracy and I challenged her to speak on the concept of "not being political". I loved what she had to say about giving away your voice.

Paula is a podcast producer and consultant, project manager, and certified life coach. She holds a master's degree in Religion from Yale University, a BA in Religious Studies from UC Santa Barbara. Paula's cornerstone quote: "Joy does not simply happen to us. We have to choose joy and keep choosing it every day." Henri Nouwen This week's episode is all about finding Joy in the Messy Middle. Paula and I talked about finding the little joys in our lives. We talk about what small extravagences make a huge difference: spending time and effort to create a work space and zoom background that works, letting go of good enough and leaning into just-right-for-me and really leaning into the inner princess and the pea.

This week's episode is all about storytelling and using video to tell those stories effectively with Haley Everheart. I interviewed Haley, a queer femme CEO, content creator, and creative strategist based in Oakland, California this summer. She has been using the internet and digital storytelling tools to build community and create social change for more than 15 years. Haley's company Everheart Creative helps small businesses and mission-driven progressive nonprofit organizations get their messages out into the world. We talk about getting more comfortable on video, talking to the camera and sitting in the discomfort of being new at something. We talk about angles, lighting and wardrobe and how thankful we are that there are people who can help with all of it. Show notes: http://tamihackbarth.com/episode68/

This week's episode is all about systems and organization. I interviewed Lisa Woodruff the creator of Organization 365 and the author of The Paper Solution. Organization is a learnable skill. Lisa and I are both former teachers and we talk about teaching our kiddos how to take care of their spaces, stuff and how we can empower our families through imperfect action. This is such good news because that means if we aren't yet organized we can learn it and if our kids aren't yet organized they can learn too! Show notes: www.tamihackbarth.com/episode67

This week's episode is all a conversation with someone I met online and thought – how often can I repost her content before it gets weird? Dr. Gina Senarighi, PhD CPC is a therapist, coach, host of the Swoon podcast and author of Love More, Fight Less: Communications Skills Every Couple Needs. We talked about how she *STOP THE PRESSES* has MET and trained with BRENE BROWN. I KNOW. Gina is a shame resilience advocate, tends her money the way she does her garden (daily) and sets clear email boundaries. We talk about envisioning the future you want, experimenting with action plans versus thinking and how the relationship we have with ourselves is the foundation of every other relationship

This week's episode is all about soul care -- self-care that takes care of the deepest part of yourself. I was so happy to talk about soul care with Curvy Yoga certified, community yoga teacher, Kirsten Johnson. We talked about how we take yoga off the mat and spend much more time these days practicing the other limbs of yoga. We talk about using yoga as a tool to help alleviate chronic pain in the body and how we both feel we are aging backwards. We talk about self-care being integrated into our daily lives by building our life from the ground up including how we create the lives exactly as we want using daily ritual practices.

This week's episode is all about becoming a thought leader in your field with Silicon Valley's Gender Equity Specialist, Emily Morrow Howe aka Femily. In our talk Femily talks about how she helps womxn go from the "couch to 5k" in terms of being a thought leader and expert in their field. Show notes: http://tamihackbarth.com/episode64/

This week's episode is all about being an anti racist and an agent of change. I can't wait for you to hear my conversation with Anna Fontus of Capitol Impact and Metro Edge. She works in policy always with an eye toward equity, inclusion and belonging. We talk about diversity, equity, inclusion and belonging, how to not burn out while staying engaged in anti racist work and how she manages her energy while working as a change agent. Be sure to check out Metro Edge - an organization for young professionals where Anna does a lot of excellent work. - Emerge Summit is September 17th… you can still get tickets.

This week also brings the return of new episodes of the podcast! I spent all summer recording conversations with women from all kinds of industries to ask about their work and how self-care fits into it. I can't wait for you to hear my conversation with artist Omonivie Okhade (ah-kah-day) of Tula in Bloom. She is part of this month's Sacramento Open Studio - annual event by Verge Center for the Arts. Thanks to Covid-19 the event is virtual this year so even if you live out of the area you can still get in on the fun. You can see a tour of the Tula In Bloom studio next weekend - September 12/13th and the entire event covers both weekends. Show notes: http://tamihackbarth.com/episode62/

Happy almost summer. We have fiiiiiiiiiinnnnnaallllly finished school here and I am coming up for air. How are you? This week in the 100% Guilt-Free Facebook Group I am asking members to think about who they want to be at the end of this summer. On this week's podcast I am sharing my secret to having the best summer ever.

The last two weeks in the 100% Guilt-Free Facebook Group I have been sharing talks by Black women as a way to amplify Black female voices. I have been sharing educational resources and action items in order to help people on their (and my) anti-racism path. Today's episode is about 10 Podcasts that I'm learning from. These shows are about justice, equity, diversity, inclusion, politics, social justice, business, marketing, career moves and life. I hope you'll give them a listen.

This week in the 100% Guilt-Free Facebook Group we crowd sourced ideas to beat the heat - internally and outside. I've started having hot flashes just in time for the weather in Sacramento to be over 100 degrees most of the week. On the podcast this week, I'm sharing 10 ways to beat the heat!

How are you? For me this changes hour by hour. Sometimes I feel completely fine and others I am filled with rage and others I am so sad. It's a lot. This week I'm sharing: 10 Things I Was Wrong About

This week in the 100% Guilt-Free Facebook Group we talked about what's getting in the way of investing in ourselves, what beliefs we have around investing in ourselves and the idea of time and money might not really be what's in the way. On this week's podcast I am sharing 10 Actions that take less than 10 minutes to help you feel a whole lot better.

This week in the 100% Guilt-Free Facebook Group we talked about what is wrong with your life, what's getting in the way of fixing what's wrong, what's going right in your life and what's underneath the things getting in your way. I hope you'll join me there. On this week's podcast I am sharing… TEN TIPS FOR WORKING AT HOME (ESPECIALLY IF YOU HAVE SCHOOL-AGED KIDS).

This week in the 100% Guilt-Free Facebook Group we talked about figuring out what you really need for self-care hopefully before the wheels fall off your bus, where we get our energy and what gets in the way of getting your needs met. I hope you'll join me there. On this week's podcast I am sharing my absolute favorite podcasts.

How are you? I really do want to know, so hit reply and tell me how you are holding up. This week in the 100% Guilt-Free Facebook Group we talked about kid self-care, tending to our mental health, managing expectations, managing mindset and being flexible. I hope you'll join me there. On this week's podcast I am sharing TEN THINGS THAT ARE HELPING ME COPE. Show notes: http://tamihackbarth.com/episode53/

We did it! We made 52 consecutive podcasts. I am so incredibly proud of this accomplishment. And to be honest, pretty surprised. When I started the show I committed to doing 10 episodes. I had the self-care framework to explain and I wanted to share those important lessons. Once I got to ten, I decided I liked it doing the work in this medium enough to keep going. Show notes: http://tamihackbarth.com/episode52/

I noticed my energy was lagging after I had some weekend meetings. By Tuesday I was the kind of exhausted sleep couldn't fix so I took a trip to the "isolation pod" (thanks to one of our FB group members for the name!) otherwise known as our parked car. I listened to an audiobook by myself and three hours later I felt like a new person. All this time at home has me thinking more and more about how people spend their time. Personally, I read so this week I am sharing some of my favorite books. Show notes: http://tamihackbarth.com/episode51/

On this week's show Holly and I uncover the good, the bad and the ugly for the Enneagram Type Nine - The Peacemaker. As always, we talk about the self-care practices which are specific to the Nines of the world to keep them in the healthy realm. Show notes: http://tamihackbarth.com/episode50/

It's been a WEEK. Anxious feelings have been hanging around me as a response to all the uncertainty and lack of leadership. I've been using all my tools to help me feel better: deeply listening to my intuition about my health sitting in the discomfort of disappointing people canceling nonessential in person plans Moving essential meetings to tech platforms I haven't ever used before thus leaving me feel not confident making sure I have necessary medication to manage my health conditions going to bed early eating all the fruits and vegetables and of course washing my hands and trying to not touch my face. (Why is that so hard?!?) In other words, I am practicing the hard parts of self-care for me. How are you feeling? Can I support you? Please join us in the 100% Guilt-Free Self-Care Facebook group. I am going live with self-care and kid wrangling tips Monday-Friday at 12:30 Pacific time. Now on to this week's show news. In honor of the upcoming podcast birthday (in April it will be a YEAR), I've created a listener survey. Have you given me your feedback yet? Your feedback helps me create the show you want to listen to. Click here to go to the survey. THANK YOU for listening and for helping make the show better!

On this week's show Holly and I uncover the good, the bad and the ugly for the Enneagram Type Seven - The Enthusiast. Lots of people say they wish they were Sevens, but there's a dark side to all that fun. As always, we talk about the self-care practices which are specific to the Sevenss of the world. Are you an Ennegram Seven or know/work with one? Show notes: http://tamihackbarth.com/episode48/

On this week's show Holly and I uncover the good, the bad and the ugly for the Enneagram Type Six - The Loyalist. I went into this interview thinking one way about Sixes and had my mind blown at the information Holly showed up with. Turns out, Sixes may run the world. And as always, we talk about the self-care practices which are specific to the Sixes of the world. Show notes: http://tamihackbarth.com/episode47/

On this week's show Holly and I uncover the good, the bad and the ugly for the Enneagram Type Five - The Investigator. I learned about this Enneagram Type because I am only acquainted with a few, but Holly lives with one. As always, we talk about the self-care practices which are specific to the Fives of the world.

Confession: I have a thing for Enneagram Type 4: The Individualist. There is just something about people who really deeply embrace their feelings and who they are as people that just delights me. I have been known to say to my Enneagram 4 friends and clients to "turn your 4 up to 11" because I want the world to be full of people who wholeheartedly embrace their inner weirdness. Plus I think the world needs more creative, deeply feeling people creating beauty and art. Just thinking about it makes my heart happy. Show notes: http://tamihackbarth.com/episode45/

We've made it up to Type 3: The Achiever. I know lots of Enneagram Threes. They are so accomplished and get so much done! A lot of Threes work with me as their coach because they don't have trouble getting stuff done, but they need and want help to figure out what's the most important stuff they can be doing so they are creating the lives they've always dreamed of. This is also personal because I am married to a Three and what he needs for self-care is different from what I need as a One. Are you an Enneagram 3? Show notes: http://tamihackbarth.com/episode44/

On this week's show Holly and I uncover the good, the bad and the ugly for the Enneagram Type Two. We also talk about the self-care practices which can help the Type Twos lean into their less people pleasing side.

In case you missed it, last week I started the Enneagram Series with What It Is and Why It Matters. Holly (my Enneagram Series co-host) and I dig into the basics and how the Enneagram applies to self-care. On this week's show Holly and I uncover the good, the bad and the ugly for the Enneagram Type One. We also talk about the self-care practices which can help the Type Ones lean into their less perfectionist side. Show notes: http://tamihackbarth.com/episode42/

I love personality frameworks. I love them so much I ask each guest I have on the podcast their Enneagram type, what tendency they are and their Myers Briggs. The reason I love them so much is each of these frameworks have helped me understand myself better and by understanding myself better I can better advocate for my own needs. On this week's show Holly Holt and I answer the question: What is the Enneagram and Why Does it Matter? We do 10,000 foot overview and hopefully give just enough information to get you curious about your type.

On this week's episode I invited my friend Kachet Jackson Henderson of the The Kachet Life back (episode 29) to talk about the ways we invest in ourselves. Like last week's show with Holly and Michelle, this episode was inspired by a conversation between friends and I decided it was too good not to share. In the episode we talk about 3 Ways to Invest in Ourselves: building our skills, taking the time for creativity and tending to our mind+body and how these investments have changed our personal and professional lives. Both Kachet and I are lifelong learners and are constantly looking for ways to get better at what we do and how we feel in our lives. Show notes: http://tamihackbarth.com/episode40/

In the episode I talk with Michelle Marlahan and Holly Holt about WHAT IS LIFE COACHING and how is it different than therapy. We cover what coaching is and what it isn't, how coaching is different from therapy and who would benefit from working with a coach. Here's some other posts that can help define coaching: Why Hire a Coach? Want to Get Great at Something? Hire a Coach! What is a Life+Work Coach? If you have more questions about coaching, please let me know by hitting reply. No question is too small or weird. Trust me, I didn't get it for a very long time – even after I'd worked with a coach! Show notes: http://tamihackbarth.com/episode39/

About Shaina: Today I am talking to Shaina Brown, Council Director of GOTR of Greater Sacramento. I wanted to talk to her because GOTR has such a huge impact in the lives of girls that I want to shout about their goodness from the rooftops. I hope you are inspired to donate time and money to organizations that light you up. Show notes: http://tamihackbarth.com/episode38/

In the episode we talk about: On this week's show Megan Dowd from Human First Biz Second talk about prioritizing ourselves and our care first in a world that simply put, doesn't. When I met Megan this year at Alt Summit we hit it off immediately talking about mental health, self-care and making sure to prioritize ourselves so we can even be in business. I hope you'll give a listen. Show notes: http://tamihackbarth.com/episode37/

About Tara Tara Pringle Jefferson is a writer, speaker, self-care coach and founder of The Self-Care Suite, a multicultural wellness community for women. In her private support group, now nearly 1,000 women strong, she challenges women to not only take inventory of their lives, but to make long-lasting, sustainable changes, with the support of the larger community behind them. She has been featured in Essence and Kiplinger magazines, Babble, Buzzfeed, The Happy Black Woman podcast, and Sirius XM radio. In 2016, she was recognized by Kent State University as a distinguished alumna for her work in the community with young mothers and women. A lifelong Midwesterner, she lives in Ohio with her husband and two children. Show notes: http://tamihackbarth.com/episode36/

Holly Holt is a writer/storyteller with a deep devotion to practices that heal the body and wake up the mind. For most of the early 2000s, she was a performing singer/songwriter who recorded a well-received CD of original music. Currently, she is working on her first novel, teaches yoga, blogs, and leads writing groups under the name Liberated Notebooks. When she's not creating something new, she's dorking out about the Enneagram, and hanging out with her husband, son, and three kittens. Show notes: http://tamihackbarth.com/episode35/

Nancy Davis Kho is a freelance writer whose work has appeared in the Washington Post, San Francisco Chronicle, US Magazine, The Rumpus, and The Toast. She's been recognized as a Voice of the Year in the Humor Category by BlogHer and was the inaugural champion of Oakland's Literary Death Match. She covers "the years between being hip and breaking one" at MidlifeMixtape.com and on the Midlife Mixtape Podcast, available on all major podcast platforms. Nancy's book THE THANK-YOU PROJECT: Cultivating Happiness One Letter of Gratitude at a Time is now available from Running Press. Show notes: http://tamihackbarth.com/episode34/

Happy Thanksgiving! Today's show is about one of my favorite books, The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time by Nancy Davis Ko. Here are 3 new gratitude facts that I learned reading Nancy's book: Writing your gratitude calms your parasympathetic nervous system There are physical benefits of writing gratitude, such as better sleep, more energy and reduced asthma symptoms When you share your gratitude, especially those in the medical field, it can reduce burnout. Nancy Davis Kho was approaching a milestone birthday and decided to commemorate it by writing one thank-you letter each week of that year to one of the formative people she'd encountered along the way, to acknowledge and thank them for the role they had played in her life. While her recipients always seemed genuinely pleased to read the letters, what Nancy never expected was how profoundly she herself was affected by the process of writing them. During what turned out to be a challenging year, Nancy returned to the copies she made of those thank-you letters for peace, for reassurance, for a deep sense of gratitude for all the good things that buoyed her. The Thank-You Project gives readers practical advice on how to organize their own gratitude letter project, and uses Nancy's own experiences as an entertaining, funny springboard to suggest the kinds of people in their lives who might deserve a thank-you letter. Show notes: http://tamihackbarth.com/episode33/

About Kara Haug: Kara Haug is a Sexual Health Educator and Counselor. She is the creator of Grace Unbound, her own sexual health business that takes her into school classrooms, family homes, retreat centers, churches, and large event gatherings where she leads workshops and speaks. Grace Unbound looks to erase shame and guilt from sexual health education and instead help others come to know themselves and provide them with a deeper understanding on how our experiences, culture, religiosity, family system, and relationships shape us and plays a role in our sexuality. Kara believes that when we go deeper in our education then grace is boundless and we start to heal and create better relationships. Kara Haug has a BA in Psychology from Hope College in Holland, MI, a Masters in Theological Studies from Pacific Lutheran Theological Seminary in Berkeley, CA, and a Post-Grad Certificate in Sexual Health Education and Counseling from the University of Michigan, in Ann Arbor, MI. Kara is currently in supervision to become AASECT (American Association of Sexual Educators, Counselors and Therapists) certified. Kara has experiencing teaching sexual health to ages 10-92. Teaching Sexual Health is Kara's passion and she loves seeing people from her workshops or personal teaching sessions open up and become excited themselves in their new learnings and understandings. Kara believes that once everyone understands themselves sexually a bit more, then our world will function better together. Show notes: http://tamihackbarth.com/episode32/

About Wanda: Wanda Abney is a radio host, coach, motivational speaker, author and training consultant. Wanda is founder and CEO of SpeakHer Consulting, a public speaking coaching firm for women business owners. She is the host of Full Circle, a weekly radio show and podcast dedicated to empowering women through conversation, providing valuable information to help listeners achieve the desired vision for their lives. Wanda has a heart for healing and desires to see women healed and happy. She frequently speaks to women's groups and organizations sharing her personal story of triumph over life's difficult circumstances. Show notes: http://tamihackbarth.com/episode31/

About Stasia Savasuk: Savasuk is a Vermont-based personal stylist, teacher, and body-positivity advocate who ushers women from feelings of insignificance, body shame and a perpetual state of why-bother, into radically embracing who they are, what they want, and how they show up in the world. She is the founder and creator of Stasia's Style School, an online empowerment program that has helped hundreds of women reconnect with their soul-fire and live a life of courage, confidence, and congruency. Stasia believes that true style cannot be dictated by role, income, size, age or gender, but instead must be a reflection of who you are on the inside. She believes that style – how you show up in the world – matters. She should know. It's changed her life, and it's changed the life of her 12-year-old daughter. In fact, it was her daughter that taught her about Inside-Out Congruency, a concept that has since changed the lives of thousands of women. Stasia loves traveling, hiking, camping, and exploring… usually in a dress, lipstick and big earrings. Show notes: http://tamihackbarth.com/episode30/

About Kachet: Whether it's advising as a marketing maven, creating content to inspire you to live a stylish life, or promoting fellowship and collaboration as the leader of The Blog Bloc, Kachet Jackson-Henderson delivers real stories in vivid, interesting ways—sure to catch both your eye, your heart and maybe even a laugh. Kachet navigates those worlds easily with 10 years of experience in the industry. She has been recognized by Better Homes & Gardens, The New York Times, Sacramento News & Review and is regularly spotted on Sacramento-area news stations. Kachet was named a 40 Under 40 by the Sacramento Business Journal in 2018, I am so excited to have this long awaited conversation with Kachet about saying No when you need to and yes when you want to. Show notes: http://tamihackbarth.com/episode29/

Today, we are going to talk about how you invest your money and where that ties in with self-care. Here is my 5-part process for staying virtually debt-free. S = SET A GOAL: Pick ONE thing you really want. What is it? What does it cost? Most importantly WHY do you want it? M = MONITOR: How will you track your savings? How will you keep your goal top of mind? A = ARRANGE YOUR WORLD: How will you save? How will you avoid spending on things that aren't related to your goal? R = RECRUIT SUPPORT: Who will LOVINGLY hold you accountable to your goal? T = TREAT YO'SELF: How will you celebrate your success of reaching your savings goal? That's it my friend, the SMART goal method for intentional saving and spending on self-care. Show notes: http://tamihackbarth.com/episode28/

Let's talk JOMO! The joy of missing out. A few questions to ask yourself: How would you feel about about your life if you didn't know what everyone else was doing? What kinds of experiences do you want to have and how can you create them for yourself? I am a huge JOMO fan, but man, it took me a long time to get here. For years, I did all the things people say are fun: go to music festivals, go to parties with co-workers and friends of friends in the industry, go places where there are lots of people. UGH. What I experienced over and over was misery at trying to make my introverted self fit into these extroverted experiences. Show notes: http://tamihackbarth.com/episode27/

My Intentional Fall Looks Like: What am I doing to take care of my body? What am I doing to take care of my mind? What am I doing to feed my soul and connection? What will you do this fall to create your own Intentional Fall? Show notes: http://tamihackbarth.com/episode26/

Highlights from the show: Step ONE: Look at your beliefs What are the obstacles between me and what I want? STEP TWO: Give up perfection and get curious. Is what you believe true? What are the possibilities? What experiment could you do? STEP 3 What would happen if….. Now collect data. Do some actual research. Do your own research through an experiment and collect your own data. Show notes: http://tamihackbarth.com/episode25/

In this episode I will be doing a mini session with Rebecca as she embarks on a huge renovation project in 6 weeks called the One Room Challenge. She's done two others – her kitchen and her backyard – you can see her unbelievable before and afters in the show notes. Now Rebeca's taking on a new space and wants to make a self-care plan before she gets into the intensity of the project My role as a coach is to ask questions to get her from where she is now and on the path to where she wants to be. It's up to her to figure out who she wants to be throughout the coaching process and her one room challenge…. Show notes:http://tamihackbarth.com/episode24/

This week I'm here to talk about my weekend self care. I figured out a formula of three things I need every weekend in order to feel refreshed and ready for the next week. Prep Restore and Rest Fun Show notes: http://tamihackbarth.com/episode23/