100% Guilt-Free Self-Care

My non-negotiable morning self-care: Reflection Attention Intention Contribution Gratitude Meditation Breakfast and tea Morning Miles Show notes: http://tamihackbarth.com/episode22/

Why am I interested in the topic of this book? Knowing myself and how I react to outer accountability has helped me build habits that work with my natural tendency rather than against it.. This has also helped me help my clients build the habits they seek. How much did I already know about the book before I started it? I first read The Happiness Project back in 2009 – the same year I did my yoga teacher training. This was when I had a lightbulb moment that I could change my life and I didn't have to live the cards I'd been dealt and I could set goals and reach them and I could change habits if I wanted to. The Happiness Project set me down a path of personal development in a way I hadn't yet experienced. What would I tell a friend about this book? I love this framework and supporting book so much I made the four tendencies one of my quick fire questions in my interviews and I have every single client take the quiz. It is such helpful information to have – what kind of accountability do you need? You have to approach Rebels way differently that you approach obligers. Did the author set it up so it is easy to understand? Once you take the quiz, you can read all about your tendency in the book and that will help you figure out what kind of support you need in order to reach your goals. You can also listen to Gretchen explain the tendencies on her podcast called Happier. Specifically what did you love about the book? I love how easy it is to for me to apply what I've learned about my tendency in order to reach my own goals. I also use this book to help me figure out how to work with clients and have them use this self-knowledge to reach their goals.. Who will enjoy reading this book and why? People who love personality frameworks will love this book because it is another small yet significant piece of self-knowledge. People who haven't yet figured out how to reach their goals will love this book because it gives ideas on how to work with not against your natural instincts. Parents will love this book because they can help see what motivates their kids into action. People who are frustrated with other people in their lives for not getting shit done can learn how to help and motivate the people in their lives and learn that not everyone easily gets shit done. Show notes: http://tamihackbarth.com/episode21/

About Michelle: I have taught yoga and wellness practices for 20 years. Always at home with deep emotion, a crash course in loss in my 40s through a divorce, losing a baby and selling my 12 year business took me on a trip through the underworld that left me even more committed to bringing the so-called "dark emotions" into the light. Grief and loss are a part of every life and can be integrated and even appreciated if we turn toward them — kindness and curiosity are our best allies. It is a privilege for me to create experiences and spaces that offer this possibility. Show notes: http://tamihackbarth.com/episode20/

Rebecca started her career as a graphic designer, managed creative teams and co-owned a marketing and creative agency. At the age of 42, after 8 years running what she thought was her dream company, she took a big leap into the unknown and went back to her first love of interior decor. Studio Plumb was launched in January 2018 and have been in full-on learning mode ever since. Show notes: http://tamihackbarth.com/episode19/

About Ali: Ali Edwards' passion resides in that very special place where the stories and images of life intersect. Designer, blogger, workshop instructor, and author of four books about memory keeping, Ali is well known for authentically capturing everyday life with photos and words and creating memory keeping projects from those moments that pass by in an instant. Guided by simple principles such as not making things more complicated than they need to be, focusing on the things that matter most and embracing imperfection, Ali Edwards is proud to be a work in progress. She believes without a doubt that there's no right or wrong way to do all this, that the real stories are worth telling, and there's a whole lot of celebrating to do even in the midst of the challenging pieces of life. Since 2004, Ali Edwards blog, workshops and memory keeping projects have inspired tens of thousands of people to share their own stories and enrich their own lives through the process. Show notes: http://tamihackbarth.com/episode18/

About Alisha: I'm Alisha Sommer, Bay Area Freelance Writer & Photographer. I have a gift for holding sacred space, for deep listening, and for seeing the ordinary in extraordinary ways. In the past, I founded and edited a print literary journal (Blackberry: a magazine), published personal essays, creative nonfiction, and poetry for a variety of online and print publications, ghostwritten, and taught at Squam Art Workshops. Currently, you'll find me hosting creative gatherings in Sonoma, CA like the Fever Dreams Collective Retreat with Jennette Nielsen, and facilitating the online writing workshop liberated lines with Robin Sandomirsky. Oh. I also sling wine. Show notes: http://tamihackbarth.com/episode17/

About Carly: Carly Adams is a Professional Organizer based in Sacramento, CA. She helps her clients get organized in their homes & businesses by working alongside them. Whether that's helping them declutter, creating a Pinterest-perfect pantry, or helping a busy Mom re-examine the flow of her kitchen or utility closet – Carly is a self-proclaimed "organizational nerd" that loves to geek out to her clients' benefit. When she's not dropping off donations, she can be found relaxing at home with her husband and dog. Show notes: http://tamihackbarth.com/episode16/

About today's guest: Anna Guest-Jelley is the founder of Curvy Yoga, an online yoga studio and teacher training center that helps people of all shapes and sizes find true acceptance and freedom, both on and off the mat. Anna is the author of Curvy Yoga: Love Yourself & Your Body a Little More Each Day (Sterling) and the co-editor of Yoga and Body Image: 25 Personal Stories About Beauty, Bravery & Loving Your Body (Llewellyn). Anna and Curvy Yoga have been featured online and in print at The New York Times, The Washington Post, US News & World Report, Yoga International, Yoga Journal, and many more. Visit Curvy Yoga online at CurvyYoga.com. Show notes: http://tamihackbarth.com/episode15/

About today's guest: MegAnne Ford is a positive parenting coach- she helps parents drink hot coffee, stop yelling, and learn how to really enjoy the time you spend with your strong-willed children by removing ALL fear-based discipline tools. She runs online coaching and courses aimed to take big overwhelming theories and break it down into small bite-sized action steps. Show notes: www.tamihackbarth.com/episode14

Megan Morgan is an author, yoga teacher, artist and mom and embodies a life in the pursuit of joy. After experiencing three returns to life after death she could no longer hold her truths inside and wrote her first book, The End of Me. Show notes: http://tamihackbarth.com/episode13/

Highlights from the show: Today on the show, I interview Sarah Von Bargen is a writer, speaker, and educator who helps people spend their time, money, and energy on purpose. You'll listen to Sarah detail her family's money story and how that has helped her (and what you can learn from it too!) We'll jam about self-care and the importance of maintaining that practice so you can show up in the world. And so much more! Show notes: http://tamihackbarth.com/episode12/

For my first podcast of Season 2, I'm interviewing Rosie Molinary. The author of Beautiful You: A Daily Guide to Radical Self Acceptance. Click here to read my review of her book! Rosie serves as a national Dove Self-Esteem Project educator, offers workshops and retreats, and speaks on self-acceptance, body image, self-care, the Latina experience, non-profit management, and intentional living around the country. She earned an MFA in Creative Writing from Goddard College and a BA in African-American Studies and Urban Education Issues from Davidson College. Show notes: http://tamihackbarth.com/episode11/

Book Report - Beautiful You: A Daily Guide to Radical Self-Acceptance by Rosie Molinary. Why am I interested in the topic of this book? Self-acceptance is one of my core values. The more I know, love, and accept who I am at my core, the easier and more peaceful my life becomes. Knowing this about myself and knowing and looking up to the author made this a must read for me. How much did I already know about the book before I started it? Interesting story. I met Rosie online almost a decade ago - we were both part of groups of women talking about body acceptance and yoga, and we are both adoptive moms. Rosie weaves in her life philosophy and story in tiny snapshots throughout the 365 daily prompts. She offers information, inspiration, and specific tools to learn more about yourself and find ways to live the best version of you based on love and acceptance. What would I tell a friend about this book? I love this book and pretty much tell anyone who will listen to get a copy and start their Beautiful You journal today. Did the author set it up so it is easy to understand? The daily prompts are meant to be done in a few minutes and create a whole picture for self-acceptance over time. Specifically, what did you love about the book? I love how easy it is to incorporate these daily prompts into your routine. Read it in the morning, think about it during the day and jot your thoughts in a journal before bed. But honestly, my favorite thing about this book (and Rosie) is the unwavering positive regard. It is simply understood that you are good enough as you are and loved just the way you are right now. Who will enjoy reading this book and why? Women who love to journal will love this book - so many thoughtful prompts. Mothers of daughters will love this book as a guide to help their daughters struggle less than we did. Women who love deep conversations and looking into life's bigger questions will love this book. Women who want to get off the rollercoaster of looking for acceptance outside themselves will love this book. Book clubs with a personal development slant will love this book. I hope YOU love this book. Show notes: http://tamihackbarth.com/episode10/

Highlights from the show: Self- love isn't a destination. It's a series of actions that support our physical, psychological and spiritual growth. It's not about always feeling good; it's about doing what is good in the long term. My version of the 7 steps to self-love. Mindfulness Take care of what you need, not what you want Practice good self-care Boundaries Protect yourself Forgive yourself Live intentionally Decide who you want to be and act accordingly.

Highlights from the show: We're all humans making mistakes, giving each other (and ourselves a break) and paying attention to when we are judging ourselves and others. Taking care of your spirit is all about how you feel connected to something bigger than yourself. Here are a few ways to nurture your spirit: For some, that is big G god. For others it is spending time in nature, noticing the changes in seasons and the miraculous For others it is working on issues to make the world a safer and more just place. For others it is sharing honest stories with other women about their struggles in motherhood or career

Highlights from the show: According to the University of Washington, there are 8 components to a healthy relationship - romantic, friendships, acquaintances and even family. Healthy relationships bring more happiness than stress in your life. A healthy relationship is when two people connect based on mutual respect and trust. We'll talk about Brene Brown's Anatomy of Trust video and her BRAVING acronym. Until next week, remember that you matter too. http://tamihackbarth.com/episode-7/

Highlights from the show: How the practice of lifelong learning has impacted my life How lifelong learning relates to self-care You don't have to go back to school to become a life long learner, the ways to learn are never ending! and practical strategies for becoming a lifelong learner Show notes: http://tamihackbarth.com/lifelong-learning/

Highlights from the show: We'll talk about the ACE (Adverse Childhood Experiences) Study and the long term effects of that trauma. If these traumas go unadressed, there is an increase in heart disease, cancer, automimmune diseases, and many more. Seeking professional help doesn't mean you're broken! Trauma know no bounds...you may just be dealing with it and not realize it yet. There are many ways we can recover from childhood aversity! Links for you: Show notes Take the ACE quiz Nadine Burke-Harris TED Talk Join me in my facebook group to learn even more; I'd love to have you!

Highlights from the show: We need to take good care of ourselves during the good times so we have the mental space to handle the rough times. Why the constant "hustle" cycle isn't maintainable, not only for your mind but also your body. Today, we'll focus on self-care for your body. Here are the four foundations of physical self-care. Adequate rest Fueling your body with healthy food Moving your body Creating space for downtime Links for you: Show notes Join me in my facebook group to learn even more; I'd love to have you!

Highlights from the show We'll talk about the 3 different forms of self-compassion. Learning to speak to yourself in a way that would speak to somebody you love. We're all human, we are all make mistakes, we are all messy. No matter how it looks like on the outside. My favorite mantra for showing compassion to myself. Links for you: Show notes Join me in my facebook group to learn even more; I'd love to have you!

Highlights from the show: What does self-care mean to you? One size does not fit all in regards to self-care. We'll talk about what self-care IS and what it ISN'T. We'll discuss the Four Quadrants of self-care and how each of those impact your life. Links for you: Show notes Join me in my facebook group to learn even more; I'd love to have you!

Highlights from the show: We'll talk about why I'm passionate about self-care. The different forms of messaging we receive from a very early age about self-care. Self-care doesn't equal high maintenance. Self-care us is a basic human need. How one question completely changed my life. We'll talk about why amping up your self-care radically changes your life. Highlights from my "100 Women Project". Links for you: Show notes Join me in my facebook group to learn even more; I'd love to have you!