Healthy Vibes for Moms

Listen, none of us have it all together, even if it appears that way. You can be grateful, joyful and love your life, and still have struggles each day. Fear is a big part of what brings on stress, anxiety and overwhelm. This week we are choosing faith over fear...every single time. We are choosing to trust God in his plans and timing, and not let fear take over. Resource: The War Room movie

I get honest on several habits that I am trying to let go of. These are the habits that I know hold me back, create more problems in relationships, and limit my growth. I want you to get honest as well, and work this week on letting go of the habits that are not serving you well. We have to remember they are habits, and they can be changed.

We all go through events and life challenges that can try to bring us down. How we react and how we handle these hard things affects our lives, outcomes, relationships and health. No matter how big this life event is, you can take care of yourself through the process. We don’t have to overreact through the process. Prayer and perspective will do wonders for your health, mind health and your relationships. Believe in yourself and take care of yourself no matter what you are going through. Resources: 5 Second Rule, Mel Robbins Everything is Figureoutable, Marie Forleo A fall is never a final unless you stay on the ground. ~Marie Forleo

Bad days and feeling down can come and go. We don’t want to stay in that place too long, but it is also up to us to start making simple choices to get out of it and feel better. Accepting ourselves, being kind to ourselves, and making small, good choices over and over can help us to feel better and get out of our funk easier every time. Just remember, there is nobody better to do you, be you, or live your life. Embrace it. Resource: Daring Greatly, by Brene’ Brown

Protecting your energy and peace take intentional choices. Always feeling guilty and explaining your personal choices, will leave you feeling drained and frustrated. Start making choices for you, and giving a simple response for when you say no. This takes practice, but it is possible, and easier, when you are taking care of yourself, so you are strong and confident in your choices. One choice at a time. Join me. Resource: Daring Greatly, by Brene’ Brown “Share with people who have earned the right to hear your story.” ~Brene’ Brown

It is more than ok to have things we struggle with. It is common to feel that you should “keep it all together”. But, we all have something that challenges us. We will talk about where to start to own what we are struggling with. Speak it and own it, then you can begin to improve it. Resources: The 5 Second Rule, by Mel Robbins

Be strong and love who you are. Be more intentional and slow down. Take time to choose. I will tell you what helped me make choices that aligned with my values. If something is tugging at your heart, and doesn’t feel right, it probably isn’t. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. ~ Romans 12:2 Resources: The Bible, Prayer

Before you can truly be you fully, you have to start loving every single part of you. Love your challenges, and your strengths. We talk about what has helped me accept me, love me, and be more of myself every day. It is a choice. You can start loving yourself right now too. Resources: The Gifts of Imperfection, by Brene’ Brown

Having a smaller circle doesn’t mean you have to cut people off. This just means to choose your time wisely. Don’t feel pressured to say yes all the time. You can love people, and still choose to say no. Know what season you are in, and where your time and energy need to go. Use it wisely. Don’t beat yourself up if you don’t have a big group of friends. Find people that let you truly be you and applaud you for it, and that you can have real conversations with. Seek authenticity. It is out there. You just have to truly look for it. Resources: Tribe Called Bliss, by Lori Harder

We talk about the benefits to doing something every day that is uncomfortable that will help you grow as a person. Also, how we will feel if we don’t get out of our comfort zone every day. Simple ways that we can manage the discomfort and help us take action. Together, let’s get out of our comfort zone, grow every day, chase our dreams, live fully, and find more happiness than we ever thought possible. In order to live fully, you must be willing to step into the unknown. Fear kills more dreams than failure does. Resource: Get Uncomfortable and Grow

Sometimes too much health and fitness information can make us freeze and not take action at all. There are many myths and some simple hacks that can save us time and energy if we are open to it. Hopefully, there is at least one simple truth in this episode that helps make your fitness routine more meaningful. Most importantly, we want to get your body moving in some way every day.

The biggest differences come in the smallest actions every day. You can feel so much joy, and give joy, by giving just a little every day to those around us. Whatever season you are in life...be all there. I believe that God tugs at us sometimes to show us where we can make a difference, or who might need us. When you hear, or see this, listen. Helping your neighbors, aging parents, giving compliments, holding the door open, or just asking someone about their day. Think small. Think simple. Think God. This is what begins to change our world, our hearts, your kid’s hearts, and more.

What are you doing that is creative that you truly enjoy? We all need to be creative for our soul, for happiness, to tap into something deeper. Creativity brings us joy and happiness. As we get older, we get away from doing things that just make us feel good. We feel like we always have to be productive or checking something off our list. What moves you? What is something you just enjoy? Creativity can come from so many different activities. Find something this week to do that you just enjoy. “Creativity living is any life that is driven more strongly by curiosity than by fear.” -Liz Gilbert

How we use our energy is as important, if not more than, how we use our time. What is considered good energy, and what energy can drain you? What lifts you up and what brings you down? Start paying attention to what you are letting into your life, and how it is affecting you, your mood, your happiness, how productive you are and your relationships. Remember...if something is on your plate, you put it there.

Gossip and judgement can be so common, and have unhealthy consequences for us. Why we should stay clear, and how we can avoid it, or get away from it. If you find yourself feeling judgemental often, you have to step back and nurture yourself. The happier we are with ourselves, the less judgement we will feel. Ask yourself if you are looking through the eyes of love or judgement. You can change your perspective. We will be intentional this week to avoid gossip and judgement. Post somewhere, or add a reminder to your phone with the quote, “I choose to see this differently. I choose to see love,” from Gabrielle Bernstein.

It is easy to get into the habit of criticizing mistakes, shortcomings, and expecting more than we should. When we constantly get upset over small things, we add so much stress to our lives, and the people’s lives that we love so much. Stress is one of the biggest culprits of disease, relationship problems, and anxiety in us and our kids. This episode talks about what we have to stop doing, and what we have to start doing, so that we can relax, decrease our stress, and truly enjoy our days. We encourage each other to stop comparing, hustling to fit in, and let go and let God have control. It is time to slow down, pay attention, and change our reactions and frustrations to laughter and finding the good in our people. It is possible. *Resource: *The Gifts of Imperfection, by Brene’ Brown, Guidepost #10 Letting Go of Being Cool and Always in Control For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. Jeramiah 29:11

This is how I went from not liking social media, to learning how to set boundaries, enjoy, be inspired, and create lasting connections through social media. I created my own discipline, and learned how to change my feed for the better, and wasting less time on endless scrolling. There is so much good, but there can also be a downside for some of us. Let us all become more aware of how it makes us feel, and make a change if needed. It should be making us feel good, and helping us. You are not alone if it isn’t making you feel good. Join me to re-evaluate your relationship with social media. Our challenge this week is to take a break from social media. We won’t be distracted by comparison, if we are captivated by purpose. ~ Bob Goff

What are the benefits of a morning routine? Less stress. More clarity. More productivity. Self-care. Clear mind. More focus and progress. Happiness. What should you put in your own morning routine? Exercise, stretching, How do you choose and what time should you get up? Let’s discuss creating your own plan for your routine and how it can change your days. Our challenge this week is to create your own personalized morning routine.

It is common for most of us to feel the pressure of your choices from others, and even to look for approval, sometimes without even realizing it. Are you craving authenticity or even feeling unsettled? Become aware of what is making you unsettled, and what you truly value. If you are craving authenticity, you should truly make sure you are being authentic and genuine yourself. This starts with choosing what makes you feel your best, and saying “yes” when you really want to, and “no” when you want to. We need to feel strong and in control of our choices and what we believe in. This comes from taking care of ourselves, so that we can make these choices for ourselves. Don’t cancel on taking care of yourself, because you are saying yes to everyone else. This week’s challenge is to take at least one thing off your plate. Say no to something this week. The world will not fall apart. One “no” at a time. You will get better at this, I promise. To help with this, I recommend The Best Yes, by Lysa TerKeurst. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is - his good, pleasing and perfect will. ~ Romans 12:2

What is about your baggage that you are holding on to, and why is it bothering you? In order to move into becoming your best self, you have to let go of your old habits. We are going to find something that we need to let go of. Let go of the baggage one day at a time. It gets better in time. It is a daily habit and we have to work at it each day. It is common for most of us to struggle with letting go of other people’s opinions. We have to remember that not everyone needs to hear our story, and sometimes what bothers us about someone else, could be something we need to work on as well. It is time to evolve, change, and grow. Live your life. Happiness will come from staying in your story, not getting in someone else’s. Take time to think about what is important to you, and what you want to be your journey. Today, we are going to start living according to our values. Become aware of what isn’t aligning with our values. Our energy is valuable. We have to choose wisely where we spend our energy. This week, the challenge is to find one habit or story that you are going to let go of this week. It could be big or small. I have recommended both of these books before. A must read for becoming who you are truly meant to be, The Gifts of Imperfection and Daring Greatly by Brene’ Brown. Our quote for the week comes from Brene’ Brown... Let go of who you think you’re supposed to be and embrace who you are.

Today we are going to begin the work on our mind. You just have to start. Everyday there are things that can be bringing our mind down, and also filling it up. What is good, and not good, for your mind? We discuss ways to strengthen our mind, because we can’t avoid everything that might affect our mind negatively. We have to strengthen our self by over-filling it with good stuff. We discuss simple ideas to lift up our energy and mind health. Grace and gratitude are both important for your health. Remember, your season is not comparable to other people’s seasons. It is important to practice grace for yourself and others. We chat about the benefits of gratitude practice for our health. This week we are going to work on giving ourselves grace, and starting gratitude practice. We are challenging ourselves this week to practice gratitude every day. Write 3-5 things down every day that you are grateful for. You can make a gratitude notebook or download my free Daily Motivation Plan. In the podcast, I recommended a program called Mindset Reset from Mel Robbins. It is a 30 day program that was helpful for me this year with my mind health. Mel Robbins is such an amazing resource Our quote for the week: “Your mind believes everything you tell it. Feed it with faith. Feed it with truth. Feed it with love.”

Many of us feel like we are on rollercoasters of taking care of ourselves. We are either taking care of ourselves...or we are not. The 80/20 rule can help you create a healthier lifestyle and stop depriving yourself. We have to change the conversation in our head to help our habits and choices. We look at our mindset and expectations for ourselves, and how mini-goals and mini-habits will help change your lifestyle. We will identify our goal and find a trigger to help us follow through each day, and why you should reward yourself. I want you to break your goals down into mini-goals, and start small to help make it stick. This week, we are challenging each other to just move in some way every day for at least 5-10 minutes. Here are two good resources on habits and making them stick. This is an article, The Psychology of Habits: How to Form Habits (and Make them Stick). Here is a book, Atomic Habits, by James Clear. Our quote for the week: You don’t have to get it right, you just have to get it going. ~ Mike Litman

In this episode, we want you to uncover what story could you be telling yourself, and how you are limiting or stopping yourself from going after your goal. It is time to start listening to what you are telling yourself, and how to change this talk. There are many common stories we all tell ourselves. Fear is a big one, and it is not always an obvious feeling of being scared. We are usually the ones limiting ourselves. We want to find these limits, and begin the work to change these habits we have created. We can’t let bad days stop us from moving forward. Regardless of the work we put in, we will still have bad days, and the more we take care of ourselves, and practice our response, the sooner we bounce back and keep going. This week we are going to pay attention to how our self-talk. Our challenge this week is to repeat 5 Daily Affirmations every morning and have one go-to during the day. This download can help you find your Daily Affirmations. In this podcast I also recommend the book, The Big Leap, by Gay Hendricks. Our quote for the week is: If you waited until it is perfect, you have waited too long. ~Reid Hoffman.

In this very first episode you will get to know a bit about me and my goal with this podcast, and why I want to reach as many moms as possible. How I learned that exercise and eating good are not the complete answer to feeling our best. When my health plummeted, and what began my journey to feeling better. Why I am passionate about helping you to start showing up for yourself, and taking time to take care of you. I know that simple choices done consistently will change your days. After having two kids, I did not feel my best, and I had to learn a new way of taking care of myself. I had to put myself and my health first, so that I could feel my best for myself, and be my best for everyone else in my life. I started with creating a morning routine, and this practice has slowly changed how I feel, and how I show up every day. I want to help you begin to create your own morning routine for what will make you feel your best. Your morning routine can change your day and how you feel, and begin to change the direction of your life. We challenge each other this week to find time for yourself every morning. Check out this free download I use that helps me with my morning routine. Download the Daily Motivation Plan today. This is the book I recommended in the podcast. It is one of my favorites, even though I said the wrong title in my excitement. :) The Gifts of Imperfection, by Brene’ Brown. Here is our quote for the week. You will never change your life until you change something you do daily. The secret of your success is found in your daily routine. ~John C. Maxwell