Cultivate with Sarah Zastrow

# 71 7 Questions to Ask Yourself to Be Self-Aware, Intentional and Aligned I was forced into self-awareness thanks to my though love therapist who forced me to take a look in the mirror. Ever since then, I dove deep into self-awareness and being more intentional. That has led me to feel more aligned with myself, my purpose, and the people in my life. Now, feeling balanced and at peace is a normal part of every day. 7 Questions, (plus a few bonus') that can help you too: -What qualities do you like in others? -What qualities do you dislike in others? -What do you find yourself always saying? What is your self-talk? -How do you show up? As a significant other/spouse, friend, neighbor, sister, daughter, parent, co-worker, etc -Are you heading in the right direction? -What is your process? -What is stopping you? -Do you spend time the way you want to? -How do you feel about all this? What does your gut say? I think that was more than seven, but some of them compliment each other. Jot down the answers and start to pay attention to the things you are noticing about time, stress, relationships, and life overall. **** This episode is sponsored by Stress Coaching with Sarah Zastrow. Do you constantly feel stressed out, pissed off, overwhelmed and like there has to be a better way??? Stress coaching is a coaching program where you and Sarah sit down and talk about your stressors, your life, how intentional and aligned you feel. Along with the messy and not so nice parts of relationships, piles of laundry, balancing schedules, productivity and the rest of the crap somebodies gotta do. If you are tired of feeling exhausted, drowning in the stress and chaos of life, then click the link HERE. Sarah will set up a time to chat, the first call is free to make sure it's a good fit and get you started with some practical ways to hit the ground running. Get the first call FREE by clicking HERE. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#70 The Midland Muralists- Jazzmyn Benitez and Dacia Parker Jazzmyn Benitez and Dacia Parker are some very talented muralists located in Midland, Michigan. They have done several works of art around the community and just recently create a 25X33 foot mural off of McDonld and Main St. in Downtown Midland. Topics Discussed: -Why public art is so important in our community? -Why it's so important that everyone has a creative outlet? -Where do the Midland Murals come from? Who creates them? -How can we enjoy the process of art and life? -How to appreciate creativity for the creative process and not the end result, life is a journey you might as well enjoy it What is the difference between creativity and art? Sponsored by Stress Coaching with Sarah Zastrow click here to learn more https://www.micultivatebalance.com/   Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Jazzmyn Benitez Website: https://www.enjoylifejazzmynbenitez.com/ Facebook: https://www.facebook.com/enjoylife1359 Instagram: https://www.instagram.com/enjoylifejzb/ Connect with Dacia Parker   Website: https://www.parkerlane.art/ Facebook: https://www.facebook.com/parkerlaneart Instagram: https://www.instagram.com/parkerlaneart/

# 69 Ali Orvosh Created FILL to Refill, Reuse and Reduce our Carbon Footprint Reduce, Reuse, Recycle! Did you know that only 9% of all recycling actually gets recycled? Reducing our waste and reusing the things that we have is the best way to reduce our carbon footprint and be more eco-friendly.   Ali Orvosh is a Midland Native and she wanted to start Fill to help the community reduce their carbon foot, be more eco-friendly and reduce our use of single use plastics. Fill is a re-fill store where you can bring in containers and buy things like shampoo, cleaners, personal products, toiletries, etc. without the single use plastic containers that fill our landfills and oceans.   Topics Covered: What is re-fill store? What types of bottles can you bring to a re-fill store? What kinds of products are at Fill? What do things smell like? Why should you refill containers or reduce single use plastics? What are a few ways we can start to be more green? What are some favorite eco-friendly products?   Sponsored by Goat Yoga Summer '21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Ali Orvosh and Fill Website: https://www.fill-mi.com/ Facebook: https://www.facebook.com/FillMichigan Instagram: https://www.instagram.com/fill.michigan/

#68 Ask Me Anything- One Year Celebration This week we celebrate our podcast being one year old! You all sent me questions and I choose a few and answered them. Topics covered: Where is your favorite place to travel? What are your favorite hobby’s? What is your favorite genre to read? What is the biggest thing you learned during quarantine? Where do you get your ideas? What are your top 5 favorite moments from the past year? RESOURCES: Learn more about Gretchen Rubin and the 4 Tendencies at https://quiz.gretchenrubin.com Where is goat yoga near me? It’s at Leaman’s Green Applebarn in Freeland, MI. They are located in the heart of the Michigan, tucked between Midland, Saginaw, and Bay City. It is the perfect family friendly, fun-filled, goat snuggling activity. A visit to Leaman’s Green Applebarn is one of the best things to do in Michigan! They have fun events like Goat Yoga, Sunflower Fest, A Fall Craft Show, Santa Night, U-Pick Apples, a Corn Maze, Hay Ride, Educational Lane and so much more. If you are planning a trip to Michigan this summer or fall, Leamans’ is a must.   Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e  

#67 7 Simple Summertime Wellness Hacks Summer is amazing! It is full of good food, good people and making memories. There are a few things that will make easier to enjoy your summer. Here are 7 of our favorite ways to make Summer more enjoyable. Enjoy a Mindful Moment every day Transform how you think about exercise Eat food that is in season-begin intuitive eating Do a little bit every day (laundry, dishes, work) Simplify self-care- Sit by the pool, read a book, journal, gratitude practice, go somewhere fun, road trip Pick your battles. Ask yourself what really matters? Is having a clean house more important than making fun memories? Is taking a girl’s weekend more important than staying home inside of your comfort zone? Is it worth getting upset because someone forgot the cooler? Take the things that have changed over covid and continue those principles this summer-Don’t get back to it 15 Scripts to Help Draw Boundaries HERE https://conqueryourpain.mykajabi.com/boundaries 5 Intuitive Eating Hacks HERE https://conqueryourpain.mykajabi.com/Foodhacks Killer Morning Routine Framework https://conqueryourpain.mykajabi.com/mornings How to Do a Daily Gratitude Practice https://conqueryourpain.mykajabi.com/gratitude Where is goat yoga near me? It’s at Leaman’s Green Applebarn in Freeland, MI. They are located in the heart of the Michigan, tucked between Midland, Saginaw, and Bay City. It is the perfect family friendly, fun-filled, goat snuggling activity. A visit to Leaman’s Green Applebarn is one of the best things to do in Michigan! They have fun events like Goat Yoga, Sunflower Fest, A Fall Craft Show, Santa Night, U-Pick Apples, a Corn Maze, Hay Ride, Educational Lane and so much more. If you are planning a trip to Michigan this summer or fall, Leamans’ is a must.   Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#66 What is Goat Yoga and Why You Need to Try it ASAP with Sara Reisinger and Leaman’s Green Applebarn Goat Yoga came to Leaman’s four years ago after I became obsessed and wrangled my best friend Sara Reisinger into hosting Goat Yoga in the Great Lakes Bay Region of Mid Michigan. It is one of the best things to do in Michigan whether you are traveling to the area or you live here and want to explore what your local community has to offer. Topics Covered: What is Goat Yoga? Why do people do goat yoga? Do you get pooped on in goat yoga? Can anyone do goat yoga? How do you sign up for goat yoga? Where is goat yoga near me? It’s at Leaman’s Green Applebarn in Freeland, MI. They are located in the heart of the Michigan, tucked between Midland, Saginaw, and Bay City. It is the perfect family friendly, fun-filled, goat snuggling activity. A visit to Leaman’s Green Applebarn Apple Orchard and Farm is one of the best things to do in Michigan! They have fun events like Goat Yoga, Sunflower Fest, A Fall Craft Show, Santa Night, U-Pick Apples, a Corn Maze, Hay Ride, Educational Lane and so much more. If you are planning a trip to Michigan this summer or fall, Leamans’ is a must.   Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Leaman’s Green Applebarn Website: https://www.greenapplebarn.com/ Facebook: https://www.facebook.com/leamansgreenapplebarn Instagram: https://www.instagram.com/leamansgreenapplebarn/ Email: greenapplebarn@gmail.com Tiktok: https://www.tiktok.com/@leamangreenapplebarn?lang=en

#65 Becca Gulliver: A Book Review Trading Stress and Anxiety for Peace and Purpose Rebekah Lyon’s book Rhythms of Renewal: Trading Stress and Anxiety for a Life of Peace and Purpose was recommended to me several years ago and to this day, it is one of my favorite books. It is the best book to feel more the calm and aligned with our purpose and God’s plan for our lives. Today, my great friend Becca Gulliver and I discuss this book in a book review podcast episode. We talk about how it has affected our lives and what we can do to use the rhythms through the hardships of the future. Becca has a demanding and hectic job with Michigan Farm Bureau and this book has helped her to find balance and maintaining work life balance especially through the pandemic. Topics discussed: How to be aware of our inputs and outputs How to use the 4 Rhythms of Renewal: rest, restore, connect and create How to draw boundaries to protect your time How to feel push past the box of society’s expectations and normalcy How to stop feeling guilty by changing our own expectations and give ourselves grace Need some help drawing boundaries? Download our 15 Scripts to Set Boundaries and Say No https://conqueryourpain.mykajabi.com/boundaries   Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#64 Megan Barrett 5 Simple Steps to Meal Prep, and Meal Plan on a Budget  Megan Barrett is a Meal Prep, Meal Planning and cooking professional. She started out as a food blogger then began meal planning and meal prepping. She recently added a budgeting component to meal prep to help ease the stress even more. Megan Barret is a mom of two girls with a third on the way, a wife to a supportive husband, and a dark chocolate lover. She is super passionate about helping women make progress towards their goals. Whether it’s a with simple recipes and meal planning tips, or with their finances helping them make budgets that actually work, she loves helping women simplify and streamline the most stressful parts of their day so they can sit back and actually enjoy life. Topics Covered: How can meal planning reduce stress after work How to find foods that the whole family will like How to cook on busy nights when you don’t have enough time How to use meal planning templates to simplify it all Pro tip: Don’t try too many new things at once, if you are trying meal planning and meal prep for the first time, don’t plan on also trying 5 new recipes. Overwhelm leads to burnout. Lastly, Megan teaches us how to budget and save money while we are meal planning. You can shop the sales, buy in bulk and avoid impulse buying.   Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Megan Barrett: Food Prep Website: https://www.scratchtobasics.com/ Food Prep Facebook: https://www.facebook.com/scratchtobasics Food Prep Instagram: https://www.instagram.com/scratchtobasics/ Budgeting Website: https://breakfreefinances.com/ Budgeting Facebook: https://www.facebook.com/breakfreefinances Budgeting Instagram: https://www.instagram.com/breakfreefinances/ Get the Templates: https://www.scratchtobasics.com/meal-planning-templates/

#63 Heather French- Inner Child Healing, and Self-Love After Childhood Trauma ***Childhood Trauma Trigger Warning Heather is a Self-Love & Soul Alchemist and Alchemy Coach. Her mission is to empower heart-centered healers and empaths to break the cycle of toxic relationships, prioritize their needs and cultivate love from with in so they can align with their souls true calling and manifest the relationships that help them ascend to the next level. She helps women show up for others while continuing to protect their energy and avoid burnouts. She is a certified life coach, rapid manifestation method coach, and reiki master.   Topics Covered: -What is Inner Child Healing? -How trauma changes our subconscious mind -How to go from reacting to responding after being triggered -How to love ourselves after a traumatic childhood -Why healing isn’t selfish As a reminder, we love counseling!! Inner child healing can be very intense and getting help from a counselor is an awesome place to start. Get a free week at www.betterhelp.com Find counselors in your area and get more information at www.psychologytoday.com Find Inner Child Healing Guided Meditations: Relax for a While https://www.youtube.com/watch?v=R2OfD00e6Tk Michelle Chalfant https://www.youtube.com/watch?v=8779P4rim80 Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Heather French: Website: https://www.heatherfrenchcoaching.com/ Facebook: https://www.facebook.com/HeatherFrenchCoaching Instagram: https://www.instagram.com/heatherfrenchcoaching/

#62 Amanda Ferrat EFT Tapping to Lower Stress, Cope and Relax Amanda Ferrat is an emotional wellness counselor who uses EFT taping to help women gain emotional mastery and heal from grief, trauma, old beliefs, and thought patterns. She started her business after EFT helped her to overcome her own struggles and healing journey. Topics Covered: 3 Steps to EFT Tapping Where, when and why should people practice Taping How stress, grief, trauma or anxiety and depression can change our body and how to change it back Sponsored by Goat Yoga Summer ’21 Register for class dates now at https://www.greenapplebarn.com/ Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Connect with Amanda Ferrat Email: valueyourselfcoach@gmail.com   Facebook: https://www.facebook.com/valueyourselfcounseling   Instagram: https://www.instagram.com/valueyourselfcounseling/   Facebook Group: https://www.facebook.com/groups/552924045653264/ To work with Amanda: bit.ly/vycapply

# 61 5 Secrets of People who Have Awesome Memories and How to Improve Yours How to you get better at remembering things? Or how do you stop forgetting things? I have a terrible memory and so I have a complex strategy for how to actually remember to do things. This week we talk all about how to be more effective and productive even if your memory sucks.   The 5 Secrets are Relieve stress first thing in the day so you can be more relaxed, mindful and actually listen Write things down in one place, not on 500 sticky notes. I have 2 sections of a To-Do notebook, one for things to do when I am at work, and one for things to do when I get home 2-minute rule-if something takes less than two minutes, do it immediately For things that take more than two minutes, schedule things into your calendar to do later Create a Power hour -a time to hammer through the annoying things or mundane tasks you have to do Being productive and effective is a lot easier when you are organized and can remember to do the things you need to do. There are a million tools to help you to stop forgetting things and improve your memory. These are my favorite five.   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow!   Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products   Thanks for listening!   If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways.   Connect with Sarah Zastrow   Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#60 Candice Frazier: How God Heals Us in Unexpected Ways-From Trauma, heartbreak, and Rejection to Self-Love, Grace, and Healing ***Trigger Warning Candice Frazier lost it all. She picked herself up, healed and had to draw some serious boundaries. Boundaries with your own children can be excruciatingly painful.  During this Easter week, Candice bears it all for us. She talks about how in the depths of heartbreak, rejection, and trauma can be overcome with the help of the God. -How your inner child determines react versus respond -How trauma effects faith, healing, pain, and relationships -How Jesus died for our sins goes so much farther than the 10 commandments -Are humans sent to each other for the purpose of messages or lessons? Candice is a Certified Master Transformation Health & Life and Mindset Coach, former Certified Medical Assistant, an Air Force Veteran, poet, author and speaker. She has overcome the adversity of childhood abuse & trauma, and is a 2x suicide survivor. Her book Namaste Away and THRIVE: Release Negative Influences and Love Yourself includes the tools she used to help her recover from past traumas, heal and THRIVE. Her poetic approach to alchemizing trauma and negative influences will inspire you to unconditionally love yourself and let go of negative influences from people, things, habits and beliefs.     Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Connect with Candice Fraizer Website: http://www.candicejfrazier.com/ Email: wellnesswithcandice100@gmail.com   Facebook: https://www.facebook.com/wellnesswithcandice   Instagram: https://www.instagram.com/namasteawayandthrive/  

# 59 5 Ways to Have More Energy Throughout the day We all want more energy, to feel energized so we can get more done and have time to relax and do some self-care at the end of a long day. But how do you get more energy? Can we get more energy or do we have to make it? Here is 5 Ways to Get More Energy and Energize Throughout the Day Get enough sleep at night 7.5 -8.5 hours Exercise every day Move 20 seconds every 20 minutes, stretch, adjust your eyes, and use the restroom because you are drinking enough water right? Eat balanced snacks-don’t rely on caffeine Act the way you want to feel-dance, energize, and get things done   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e  

#58 Anne Shoshana Deakter and The Soul’s True Fulfillment Formula After a series of major life altering wake-up calls, where Anne Shoshana lost her father, marriage and career, in one fell swoop, she had to quickly reevaluate her life and come up with solutions. Searching for answers she went back to school and studied educational leadership and multiple spiritual disciplines. For the past 25 years she has been speaking and coaching and sharing The Soul’s True Fulfillment Formula, so that high achievers can find their Soul’s True Purpose & feel fulfilled every day.   Topics Covered: You can’t run away from your calling God’s nudges circle back around if you ignore them How to live the life that lights you up   In her new book, You aren’t here to be good, you are here to be better; how to reclaim hope, purpose and fulfillment in a world gone crazy, she presents her groundbreaking, step by step system, THE SOUL’S TRUE FULFILLMENT FORMULA, for living a fulfilled, purpose driven, abundant, meaningful & joyful life (which BTW is humanity’s birthright & destiny).      Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Connect with Anne Shoshana Deakter Website: https://www.anneshoshanadeakter.com/ Email: anneshoshanad@gmail.com   Facebook: facebook.com/annesdeakter   Instagram: https://www.instagram.com/anneshoshanadeakter/   Free discovery call here: https://calendly.com/anneshoshanadeakter/discovery   1st 3 chapters of the book here: https://mailchi.mp/9b0ef65c26f8/your-souls-true-purpose

#57 Biggest Diet Culture Myths and Why Intuitive Eating is Healthiest The treadmills at the gym are a hot commodity right now. Why is that? I suspect that with this warm burst of weather, people suddenly have the urge to shed that quarantine 15 and get their summer body back.   This is toxic diet culture, not sustainable and unfortunately very common. Today, we debunk the most dangerous nutrition myths, the worst tasting “health” foods and how to be more intentional with our eating and our lives.   Topics Covered:   -11 biggest diet myths -Why diet culture is toxic and perpetuates low self confidence -Most hated health foods -3 steps to start intuitive eating   Sources: https://www.healthline.com/nutrition/biggest-lies-of-nutrition https://www.webmd.com/diet/news/20081028/the-truth-behind-ten-diet-myths   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#56 Re-evaluate Priorities with 4 Quadrants by Steven Covey Download the journal prompts and 4 quadrants graphic for today episode HERE.  As we celebrate the one year anniversary of two weeks to flatten the curve it is important to look back and reflect on the changes that have ensued. This episode has 11 journal prompts plus my favorite tool to help organize and prioritize my to-do list.   Topics Covered:   -How have priorities changed pre-covid? -What major changes have happened in the last year? -How to use Steven Covey’s 4 Quadrants -11 journal prompts to help us process the changes from covid 19     Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#56 Skip Mondragon –Wrestling Depression is Not for Wimps- From Army Colonel to Suicidal Ideations and How to Get Help   ***Trigger Warning ***Donald G. “Skip” Mondragon tells us the story of how he went from being bullied in school to Wrestling Champion to Army Colonel to a deep depression and how he dug himself out. He talks about the importance of faith, community and inner work.     Topics Covered:   -How to change prayer and the importance of faith in healing -How the highs and lows of life give us purpose -How to reach out to help in a deep depression -How surrounding yourself with a good team makes the biggest difference   Donald G. “Skip” Mondragon, MD, graduated from the Oral Roberts University School of Medicine and completed a residency in Internal Medicine at the Northeast Ohio University College of Medicine Affiliated Hospitals in Canton, Ohio. Colonel Mondragon is a twenty-six-year Army veteran, spent thirty months in combat zones, and is a National Veterans Wrestling Champion. Skip became a casualty of depression and as he recovered, was called to advocate for men struggling with this dark disease by speaking and writing. He is the author of Wrestling Depression Is Not For Wimps! Skip and his wife, Sherry, reside in Midlothian, Texas.        Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Skip Mondragon Facebook: https://m.facebook.com/SkipWNW/?_rdr Twitter: https://twitter.com/SkipWnw Website: https://wrestlingisnotforwimps.com/ Book: Wrestling is Not For Wimps

#55 Kirsten Bloomquist- Hypnotherapy and How to use the Subconscious Mind to Achieve Your Best Life   Kirsten Bloomquist helps people rewire their minds to get what they really want: more happiness, confidence and success with hypnotherapy.   Plus, find out how to win a free copy of Kirsten’s book Power Now!   Topics Covered:   -What is hypnotherapy -How to access your sub-conscious mind -How to reprogram limiting beliefs -How fear can ruin your mindset and how to stop fear from controlling you -How to stop negative thoughts   Kirsten Bloomquist is a Clinical Hypnotherapist, Transformational Coach and Author of the book, "POWER NOW: The Art of Getting What You Want.” Her past clients include professional athletes, doctors, celebrity figures, business teams and the mega wealthy.   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Kirsten Bloomquist   Facebook: https://www.facebook.com/FeelingPowerful Instagram: https://www.instagram.com/feeling.powerful/ Website: https://www.feelingpowerful.com/ Book: Power Now, The Art of Getting What You Want, How to master Your Mind & Love Your Life

#54 Let’s Celebrate Black History Month-5 Favorite Books, Voices and Historical Figures February is Black History Month. Today, we are talking about the top 5 most influential African American people in my life, some of my favorite books authored by persons of color and a great article from Oprah’s O Magazine. Topics Covered: 5 Favorite books authored by People of Color 5 Most influential Black Voices in my life 26 African American Historical Figures You Probably Don’t Know, But Should https://nymag.com/strategist/article/anti-racist-reading-list.html https://www.oprahmag.com/life/g25954127/african-american-historical-figures/?slide=26#sidepanel   Plus, check out that App EatOkra. EatOkra helps you to find restaurants owned by people of color. Supporting local businesses that are owned by African American’s helps everyone. From this point forward I am intentionally doing more to celebrate the people of color in my life, to support black owned businesses and learn more about how I can be a better advocate and ally.   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#53 Get to Know Yourself -5 Best Personality Tests to Help You Live and Work Better “To know thyself, is the beginning of wisdom” -Socrates Getting to know yourself is the first step in personal development, learning new skills, and growth or learning. These four personality tests, plus the last one is more a journal prompt, can help you to identify where you are and in what area’s you can grow. 5 Favorite Personality Tests 4 Tendencies by Gretchen Rubin –Upholders, Obligers, questioners, rebels https://quiz.gretchenrubin.com/   Enneagram- 9 Types https://www.truity.com/test/enneagram-personality-test   Emotional Intelligence test -Institute for Health and Human Potential - https://www.ihhp.com/free-eq-quiz/   Sarah’s Youtube Video about Emotional Intelligence with Joe Shaffner: https://youtu.be/EPQFQt74apk   Myers Briggs Type indicator and the 16 types -most widely used, helps you know yourself better so you can better communicate, relate, learn, and grow. https://www.16personalities.com/   VITALS Journal Prompts by Psychology Today-What are your values, interests, temperament, around the clock activities, life mission and meaning, and strengths? https://www.psychologytoday.com/us/blog/changepower/201603/know-yourself-6-specific-ways-know-who-you-are Taking these traits quizzes are a fun way to learn about yourself and where you can start to learn and grow.   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#52 Vikki Louise Get More Done in Less Time- Time Hacking and How to Up-Level your Productivity “Things take as long as we f*cking let them, why do we have this time narrative?” Vikki Louise is a Time Hacking and Productivity Coach. Time Hacking is when we eliminate the time narrative (things like “Things take time, time heals all”) and reframe how to get more done and put aside our brain’s thought patters that try to slow us down. Topics Covered: -What is time hacking and how can we use it to 10X our lives -How to tell when your brain is telling you a story and how to call B.S. -How listening to your inner crazy can give you a breakthrough -What is the fastest way to rewire your brain to set yourself up for success Vikki coaches her clients to accomplish massive goals, fast, by removing time from the success equation. This is not about hustle. Stop using time, start optimizing it. This leaves you will more time off, more focus in your time on, and more results. She also hosts the F*CK Anxiety & Get Sh*t Done podcast   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Vikki Louise Facebook: https://www.facebook.com/groups/fckanxietygetshtdone/ Instagram: https://www.instagram.com/Vikkilouise___/ Website: https://vikkilouise.com/ F*ck Anxiety & Get Sh*t Done Podcast: https://pod.link/1455953384

#51 Barbara Trapp- How to Get Focused, Organized, and Productive and Build Momentum Doing It -Are you an outie? Or an Innie? Barbara Trapp and I dive into organization, productivity, and how these things work together. What is the Pomodoro System and how do you use time blocking to get more done? Also, Barbara and I have way too much fun in this conversation so get ready to laugh! Topics Covered: -How to trigger a productivity mode using your office atmosphere -Where to start getting your home organized and how to use momentum to continue -How a clean bedroom helps us sleep better -How to be hyper focused on a task using timers and micro-goals -How to draw boundaries around work hours for you and your family   Barbara Trapp is a Certified Professional Organizer®, and Productivity Coach. She has over 15 years’ experience in Human Resources, Training and Development, and Process Improvement, and holds specialist certificates in Residential Organizing, Life Transitions, and Workplace Productivity. She is also a Certified DISC & Driving Forces Facilitator.   Barbara graduated from FSU with a B.S. in Leisure (yes, you heard that right!) and has moved 20 times. In 2016 she quit a well-paying job in a toxic environment, packed her car and drove around the country for three months, listening to many top business and personal development books. 22 states and 52 books later, she was ready to start her own business. Barbara is the owner of Zen Your Den and Zen Your Biz and offers nonjudgmental help to busy and overwhelmed people.   Want to really spark the productivity and joy? You need some vitamin D, this Light Therapy Lamp is my favorite! This Taotronics light therapy lamp is UV free and works to make your body produce more vitamin D. Kiss SAD or the winter blues goodbye because this little light will help you to feel happier, more focuses, and it even helps you sleep better. Want to know the best part? It’s only $37 and Amazon Prime will deliver it tomorrow! Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Barbara Trapp Facebook: https://www.facebook.com/OrganizingwithBarbaraTrapp Instagram: https://www.instagram.com/zenyourden/ Twitter: https://twitter.com/zenyourden Website: https://zenyourden.com/  

# 50 Jenn Espinosa-Goswami 4 Steps to Sustain Change and How Motivation Effects It All Jenn Espinosa-Goswami is a human potential expert and holistic coach at Weightless LLC. A long-time member of the 100 pound club, she is also a marathon runner who has been featured on Women's Health, Reader's Digest, Prevention, Spry Living and many national media sources. She is mom to two beautiful daughters, and will do anything for a tasty taco.   She teaches us 4 Steps to make positive change (for your weight, your health, your goals, money or any other area of your life) Awareness Get clear on your why Set monthly milestones Celebrate your journey and reward yourself along the way Plus, we talk about: *What is the fifth element? *How to do daily affirmations? And why they work! *4 Tendencies of Motivation by Gretchen Rubin Take the quiz to find out how you are motived https://quiz.gretchenrubin.com/ Get the Killer Morning Routine Framework or the Water Worksheet at www.micultivatebalance.com/tools Sponsored by Light Therapy Lamp Click HERE https://www.micultivatebalance.com/favorite-products Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Jenn Espinosa-Goswami Facebook: https://www.facebook.com/bweightless/ Instagram: https://www.instagram.com/jennspingo/ Website: https://weightlesschronicles.com/ New Program: www.weightlesschronicles.com/confidence-on-camera/v

#49 Dick Bork, Valhalla Warriors Club and Life After War: An Important Conversation About Mental Health, Physical Health, and Community ***Trigger Warning “There is nothing more dangerous than you own mind. . . .your situation is not going to change but your outlook on it can and so if we can create an environment that helps you look at all these daunting and overwhelming things in your life. . . then you can get through anything”   *Why life after the military, college or high school can be so lonely *How going to the gym is the tip of the iceberg *What to do if someone is suicidal *Dick’s hope for veterans everywhere Dick Bork created Valhalla Warriors Club to be a place to work out, hangout and talk about life. It’s a place for everyone to talk about how to tackle any hurdle life throws at you, connect with like minded people, and improve your mental and physical health. Listen to this episode to learn more. The hardest part of achieving your goals, keeping your resolutions or creating a new habit is consistency! Goals. Habits. Progress. Goals for 2020 went down the pooper! Want to create goals for 2021 and actually achieve them? Enroll in the 2021 Goal Setting Workshop happening January 14th, 2021 at 7pm. Replay is available. Register today for $15 on www.micultivatebalance.com Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Dick Bork and Valhalla Warriors Club Facebook: https://www.facebook.com/valhallawarriorsclub Instagram: https://www.instagram.com/valhalla_warriors_club/

# 48 3 Steps to Make a Habit Stick   Habits aren’t hard, remembering to do them is hard. Change doesn’t happen from having one good day, it happens when you up-level your average day. It happens when you create routines and habits that help you to automate things. The key is, consistency and remembering to do the things that get you closer to your goals. 3 Steps to Make Habits Stick Step 1. Write out your ideal day-include everything you have to do, want to do and the things that get you closer to your goals Step 2. Write out 5 habits that could get you there -For example: Habit #1 Killer Mourning Routine framework:  gratitude, bible, journaling, affirmations, to-do list (Get the free framework printable on www.micultivatebalance.com/tools -Habit # 2 Morning pick up routine-scan the house for things that need to be picked up -Habit #3 Workout -Habit #4 Evening pick up routine-scan the house for things that need to be picked up -Habit #5 Bedtime stretching and gratitude Step 3. Set reminders or timers in your phone to make it happen, if it doesn’t reflect in your schedule, you will forget! Goals. Habits. Progress. Goals for 2020 went down the pooper! Want to create goals for 2021 and actually achieve them? Enroll in the 2021 Goal Setting Workshop happening January 14th, 2021 at 7pm. Replay is available. Register today for $15 on www.micultivatebalance.com Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e  

#47 3 Ways to Get Excited for the New Year Refection questions for 2020 What was the worst part of 2020 and why? What was the best part? What did you learn in general? What did you learn about yourself? How did you take what you learned and use it to grow? How are you going to take what you learned and move forward in 2021? How to choose a word and a direction for the new year How to create a vision board for 2021 Want to start your morning off rockin’ and rollin’? Download the Killer Mourning Routine Framework to help you feel energized and aligned every day. Download for free at https://www.micultivatebalance.com/   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

# 46 God Moments and Every Day Miracles God is with us every day; he cares about the smallest moments in our lives but sometimes it’s hard to feel his presence. Since Jesus is the reason for the season, I wanted to highlight some listener stories from you guys. Topics Covered: -5 Zero effort ways to make this holiday special -The Christmas Story -Every day miracles   Packages still not arriving? Try our line of Signature Covid Scarves, it is a combination of an infinity scarf and a neck gator that is stylish and can easily be pulled up over your nose and mouth for easy errand running or working all day. See all 5 styles and 11 colors at www.micultivatebalance.com Use promo code HOLIDAY40 at check out for 40% off And Promo code PICKUP if you want to do porch pickup   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Kristin Davis Facebook: https://www.facebook.com/hillvalleyworkshop Instagram: https://www.instagram.com/hillvalleyworkshop/ Website: https://hillvalleyworkshop.com/

 #45 Part 2 How to Reduce Holiday Anxiety with Jamie Molnar Jamie Molnar is a licensed therapist and has 15 years of clinical experience. She works primarily with clients that grew up in alcoholic family systems, have been children of narcissistic parents and people who struggle as adults. She helps people who are empaths and HSPs, which are common traits of those that grew up in dysfunctional or unsafe family systems. Topics Include: -How to gracefully change the conversation -How to draw boundaries during the holidays -How to walk away during an uncomfortable situation -How to listen to your pre-holiday anxiety -What to do if you having nightmares or bad dreams before an event Need a gift Idea that is cute, cozy and covid approved? Try our line of Signature Covid Scarves, it is a combination of an infinity scarf and a neck gator that is stylish and can easily be pulled up over your nose and mouth for easy errand running or working all day. See all 5 styles and 11 colors at www.micultivatebalance.com   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Connect with Jamie Molnar  Facebook: https://www.facebook.com/bybsandthrive/ Instagram: https://www.instagram.com/jamiemolnar/ Email: info@bybsandthrive.com Websites: https://jamiemolnar.com/   For therapists or healers: https://www.thevisionariescollective.com/   Resources to find a counselor in your area and other great resources to get started: www.psychologytoday.com    

#44 Part 1 Jamie Molnar How to Set Boundaries for the Christmas Season with Difficult Family Members Jamie Molnar is a licensed therapist and has 15 years of clinical experience. She works primarily with clients that grew up in alcoholic family systems, have been children of narcissistic parents and people who struggle as adults. She helps people who are empaths and HSPs, which are common traits of those that grew up in dysfunctional or unsafe family systems. Topics Include: -How to deal with narcissistic and manipulative family -How to draw boundaries during the holidays -What should you do, when someone crosses a boundary -How to do emotional prep work before a Christmas Party -How to make a plan and process triggers -How to journal through hurt feelings or traumatic conversations after family gatherings   Journal Prompts: The Story We Tell Ourselves About Stressful Conversations (These are the journal prompts I use, when working through hurt feelings or traumatic or triggering conversations to process and do the “after-work”) download for free at https://conqueryourpain.mykajabi.com/journal-story Need a gift Idea that is cute, cozy and covid approved? Try our line of Signature Covid Scarves, it is a combination of an infinity scarf and a neck gator that is stylish and can easily be pulled up over your nose and mouth for easy errand running or working all day. See all 5 styles and 11 colors at www.micultivatebalance.com   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Connect with Jamie Molnar   Facebook: https://www.facebook.com/bybsandthrive/ Instagram: https://www.instagram.com/jamiemolnar/ Email: info@bybsandthrive.com Websites: https://jamiemolnar.com/   For therapists or healers: https://www.thevisionariescollective.com/   Resources to find a counselor in your area and other great resources to get started: www.psychologytoday.com

#43 11 Ways to De-Stress this December I don’t think I need to tell you how stressful December is. What I do need to share, is how to lower your stress level so you can actually enjoy the holidays. 11 Ways to lower your stress level Get more vitamin D. The majority of people in the northern states have Seasonal Affective disorder or SAD. Getting enough vitamin D is crutial for a healthy body and mind, not to mention it gives you energy and helps you to feel happier. I take a vitamin D supplement and try to get lots of foods rich in Vit. D. Exercise- endorphins make us happier. Also, exercise give us more energy, helps our immunity and helps us to be healthier all around. Music-listening to music is one of the most powerful external tools that you can use to change your mood. Music elicits a feeling and we can use a specific song or playlist to help us achieve whatever we want to feel. For example: relaxed, energized, happy, nostalgic or festive with Christmas spirit. Create something- everyone needs to create, the problem is, we don’t make it a priority. Do something creative every week. De-clutter one area-pick a table, drawer, or corner where things tend to pile up and cut down on the mess. Clutter in our home means anxiety in our mind, fortunately it’s an easy fix. Decorate- in episode number #33 Lori Fischer teaches us about how our home furnishings and home décor effect our stress and mental health. Put up some lights, a santa or two and deck the halls! Do something that will make you joyful-watch a great movie or do an activity that you know will make you happier Socialize-call a friend, write a letter, send a card or do something that makes you feel loved by other people. Drink your water and get 5 fruits and veggies per day! Need help with the water? Go to micultivatebalance.com/tools and download the water worksheet for ideas to make water less boring, our signature water tracker and the best tip for how to never forget to drink your water again. Tend to something living (kids and spouse don’t count) get a houseplant or a betafish! Seriously in episode #14 Christina Majoinen teaches us about how having greenery or nature helps our productivity, stress level and overall home feeling. Laugh a little every day-look up a joke, have a laugh contest with your family or search #funny on social media to intentionally bring joy and laughter to your life.   Also, if you are really struggling right now, make sure you are getting up at a regular time, taking your medication and vitamins consistently, showering, and getting ready for the day. A simple routine is so powerful when it comes to improving our mental health. The Cultivate a Balanced Life Coaching program is finally here and open for enrollment!!! If you want to: -Lower your stress level -Feel on top of things -Improve your mental and physical health -Join a supportive and loving community of people working to live better lives Then all you have to do is go to www.micultivatebalance.com and enroll at this very special pricing of $30 for the month of December. Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Download the free Water Worksheet at www.micultivebalance.com/tools  

#42 How to Be Grateful During Covid and the Dumpster Fire of 2020 2020 has been a dumpster fire and doing gratitude looks different when life is hard. In this episode we walk you through how to be grateful and keep gratitude a priority even when life is messy. Get the Journal Prompts here: https://conqueryourpain.mykajabi.com/thanksgiving  Topics Covered: How to do a daily gratitude practice How to look for a silver lining Benefits of gratitude Questions for reflection   Reflect on 2020 Write down all the bad things that happened   Now under each line write down at minimum one good thing that came to be because of it   Now write down as many good habits as you can that you were able to do because of more time You: Family: Community: World Wide:   Article: https://positivepsychology.com/benefits-gratitude-research-questions/   For 15% off your order of the Signature Covid Scarves visit https://www.micultivatebalance.com/   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Free Download How to Do a Daily Gratitude Practice at https://www.micultivatebalance.com/tools  

#41 Bonus How to Stop Thinking Bad Thoughts So Negativity Doesn’t Ruin Your Holiday   As we are going into the holidays think about what you want that day to look like. There are two extremes that I fear will happen. They are, that we double down and compensate for the year, and exhaust ourselves in the process, or we call it all a wash and don’t do anything (If I can’t have it all, I don’t want any of it.) So, let’s be intentional. How many times have you thought I wish we could just have one whole holiday alone, just our little family? Now is the time to make that happen. Unfortunately, our thoughts take us away. . . we spiral. . . fear controls us and all this time means that if we aren’t careful, we can get stuck and overwhelmed by our world right now. 5 steps to stop thinking bad thoughts and change your mood Sit for a few minutes with your thoughts-why am I feeling this way? Too much tv, your mom said something that scared you, someone you know has covid, you have covid, you are getting bombarded with information 24-7 and that causes stress and anxiety and hopelessness Journal out your thoughts and fears Make a worst-case scenario, best case scenario and in the middle, what will probably, actually happen? Declare that you aren’t going to let fear and anxiety ruin one more minutes, hour, day, week, or season of your life. Get confirmation bias working with you, instead of against you. Every time a bad thought pops into your head you’re are going to stop, call a spade and spade, that is a lie sent from the devil to make me fearful and hateful and scared. Then have a mantra or scripture to fill your mind and your heart. Intentionally do things that bring you closer to the holiday you want (quiet holiday, few snacks, good movies, hot chocolate, puppy cuddles and a few phones calls to loved ones) These things are easy to make happen and inexpensive. With a tiny bit of planning and thought, we can still have a great holiday at home. Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Free Download 3 Ways to Cling to Jesus in Hard Times at www.micultivebalance.com/tools  

#40 Part 2 Rachael Lopez Holiday Budgeting and Money Saving Tips Rachael Lopez is a financial coach and Dave Ramsey follower. She and her husband paid off over $75,000 worth of debt in one year using the Baby Steps from Financial Peace University. She now helps families get control of their finances so they can live better lives and change their family’s trajectory. This episode is about how to budget for the holidays, how to save money when you are grocery and gift shopping and how to stick to your plan.   Topics Covered: What are the Envelope system and how do you use envelopes? How to use sinking funds for Christmas How to stick to your Christmas budget How to grocery shop on the cheap Holiday money saving hacks   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Free Download A Killer Morning Routine Framework and How to do a Daily Gratitude Practice at www.micultivatebalance.com/tools Connect with Rachael Lopez   Join the Challenge: https://www.facebook.com/groups/betheheroofyourfinanceschallenge/ Facebook: https://www.facebook.com/Rachaels-Financial-Coaching-363255344293585 Email: rfinancialcoaching@gmail.com Connect with Dave Ramsey and get all the financial tools: https://www.daveramsey.com/

#39 Part 1 Rachael Lopez How to Reduce Financial Stress and Get Control of Your Finances Rachael Lopez is a financial coach and Dave Ramsey follower. She and her husband paid off over $75,000 worth of debt in one year using the Baby Steps from Financial Peace University. She now helps families get control of their finances so they can live better lives and change their family's trajectory. She says that having control of your finances changes your stress level, it changes the way you parent, the way you feel about yourself and your life.     Topics Covered: What are the Dave Ramsey Baby Steps? How to do a zero-based budget How much money should you have in savings? How does being debt free change your life? How to get control of your finances   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Free Download A Killer Morning Routine Framework and How to do a Daily Gratitude Practice at www.micultivatebalance.com/tools Connect with Rachael Lopez   Join the Challenge: https://www.facebook.com/groups/betheheroofyourfinanceschallenge/ Facebook: https://www.facebook.com/Rachaels-Financial-Coaching-363255344293585 Email: rfinancialcoaching@gmail.com Connect with Dave Ramsey and get all the financial tools: https://www.daveramsey.com/ 

#38 Mary Juengel How Jesus Helps Us Through Hard Times Mary Juengel was diagnosed with cancer at age 11. She fought courageously for two and a half years and kept her faith a priority every day. I remember watching her story and following her on Facebook and praying for her and just thinking to myself that girl knows Jesus. She is filled with the Spirit and I have always wanted to interview her. Since she is a family friend, we sat down today to talk all about her story, her faith and how she keeps faith a priority. Now, Mary attends Grand Valley State University. She loves Lauren Daigle, Cider Mills and Hot chocolate!   Topics Covered: How Mary Juengel from “Team Mary” won her battle with cancer What faith means to someone who is fighting for their life How to keep Jesus a Priority How worship can bring you hope and peace in times of stress and turmoil How to always cling to Jesus     Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Free Download 3 Ways to Cling to Jesus in Hard Times at https://www.micultivatebalance.com/tools Connect with Mary Juengel Facebook: https://www.facebook.com/groups/309749865708796 Instagram: https://www.instagram.com/mary_juengel/

#37 Karen Marcouiller-Real Talk 5 Easy Ways to Feel Strong, Confident and Be Healthy Karen Marcouiller has helped hundreds of middle-aged women lose weight, feel good about themselves, be strong and have more energy to live an active and healthy life. After working with clients one on one for over 25 years, she now shares her skills and experience inspiring women around the country to find their strength so they can live with confidence and joy. She believes a combination of eating real, healthy food ‘most of the time’, movement, and mindset are the keys to health, fitness, losing weight and keeping it off for the long term.   Topics Covered: Exercise so you have energy How to start exercise when you don’t feel like it Hack your way through habit change with healthy preparation Ask yourself, what am I feeling when I am craving food Build confidence and trust with yourself   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Beginner’s Guide to Wellness Habits and the 5 Healthy Eating Hacks for Intuitive Eating and Living at https://www.micultivatebalance.com/tools   Connect with Karen Marcouiller Facebook: https://www.facebook.com/karen.marcouiller/ Website: https://www.karenfitnessmn.com/  

#36 Avery Chatman How to Live Authentically and Be More Content Avery Chatman is the founder and CEO of Live Authentically LLC. He is a videographer, musician and creator of “the feels”. . . at least for everyone who watches his videos. I wanted to bring Avery on today to talk about authenticity and what it means to follow your dreams and be your true self. We talk about contentment, the simple moments and what it means to live the life you want to live. We all have a burning passion or dream within us. Consider this your sign to go chase it.   Topics Covered: How to be your true authentic self How to be more content What are the best moments to capture on film How to be happier with the simple things   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Get the How to Be Your Authentic Self and Be More Content Journal Prompts and the How to do a Daily Gratitude Practice Video Training at https://www.micultivatebalance.com/tools    Connect with Avery Chatman Facebook: https://www.facebook.com/liveauthenticallyvideos/ Instagram: https://www.instagram.com/achatman_1 Twitter: https://www.twitter.com/averychatman   Websites:  averychatman.com liveauthentically.co liveauthenticallyweddings.com   Podcast: MindShape https://podcasts.apple.com/us/podcast/mindshape/id1457114185 

#35 Katie Clarizio -How to Find Hope and Navigate Life After Loss Katie Clarizio is a professional educator and holistic health and wellness coach in training. She helps people adapt to their new lives after a life-altering loss by finding harmony in nourishment of their mind and body. Her primary focus is to teach clients to weave grief into their new life in an optimistic way, showing people that they can reduce judgments by changing their mindset. She teaches that it is okay to feel good and to have a life you love! Topics Covered: -How the Stages of Grief can be reframed to be more helpful -What it means to find hope and joy after life altering loss -How to move forward with loss   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Beginner’s Guide to Wellness and the Daily Gratitude Practice Video Training for free go to  https://www.micultivatebalance.com/tools   Connect with Katie Clarizio Facebook: https://www.facebook.com/Gloom-to-Bloom-Coaching-106539877763263/ Instagram: https://www.instagram.com/gloom.to.bloom.coach/  Email: katie@gloom2bloomcoach.com

#34 Sanford Strong: Part 3 Rebuilding Hope Moving Forward from the Tittabawassee River Disaster    The purpose of this episode is to give people some easy and practical tools to reduce their stress and improve their mental health as they rebuild their lives after the Tittabawassee River Disaster.     Topics Include:   All about the Flag in Sanford Lake Debunk “just focus on gratitude” How to avoid comparing hardships and moving forward   Check out the PBS Documentary: https://www.pbs.org/video/breached-the-tittabawassee-river-disaster-ap2mkt/?fbclid=IwAR1WYOUGRDcqVglVMO3Sj-jgiYvMmae-_juZwZ7H0ihl6nrfU6KeXVTxU18     If you were not affected by the flood and dam breaks in May of 2020 and are looking to be a blessing to others please consider a donation to the Greater Sanford Lake Area Residential Flood Recovery Project Fund: https://www.midlandfoundation.org/fund/greatersanfordlakearearesidentialfloodrecoveryprojectfund/?fbclid=IwAR01ywjJeTY7JWdTYYlspSrR9BcXrugFIXJet3CaDRLQzsxQVww9JYspVIQ Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e     Resources:   Sanford Strong Facebook Page: https://www.facebook.com/groups/604238603631574 Mid-Michigan Dam Emergency Relief Support Group: https://www.facebook.com/groups/2650404455221776 Midland Area Community Foundation Recovery Group: https://www.midlandfoundation.org/ZoomIntoFlood/?fbclid=IwAR2-BIqkqYSpkVfctYgYrSn-xvzEwdFJlNKqkPcMf5VHScBtalCXqiZvPjM     National Suicide Hotline:                             1-800-273-TALK                                                                              TEXT 741741     Midland County CMH                                   989-631-2320 Midland     Gladwin County CMH                                   989-426-9295 Gladwin     Westlund Guidance Clinic                            989-793-4790 Saginaw     Family and Children’s Services                   989.631.5390 Midland     Partners In Change                                        989.832.2165 Midland     Ten Sixteen Recovery                                   989.631.0241 Midland    

#33 Lori Fischer-How Home Furnishings and Décor Impacts our Mental Health, Energy, and Wellbeing I was waiting in line at Hobby Lobby and wondering to myself if home décor or home furnishings have an effect on our happiness, health and overall wellbeing. At the time, I really just wanted to justify my purchases but then I really started digging into it. Lori Fischer owns a home staging company and helps people to feel a certain way when they enter a room. She teaches us how we can incorporate these tools into our own homes to feel more relaxed, productive and even happy.   Topics Covered: How to decrease on clutter How to change the energy in a room How to make your home more relaxing In terms of home décor- what pieces to splurge on and what pieces to opt for a bargain   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Get the Beginner’s Guide to Wellness Habits and the Killer Morning Routine Framework at https://www.micultivatebalance.com/tools   Connect with Lori Fischer Facebook: https://www.facebook.com/rethinkhome1 Instagram: https://www.instagram.com/rethinkhome Website: https://rethinkhomeinteriors.com/

#32 Part 2 Sanford Strong- Rebuilding Mental Health After the 2020 Flood Mini-Series   Katy Dean is a tele-therapist helps people with their stress and mental health. She is an area restaurant owner who has experienced flooding near her own restaurant and so I wanted to have her on the podcast for part 2 to talk specifically about what people can do from a mental health and counseling perspective to ensure they are doing all they can to improve their mental health.   Topics Discussed:   -How to best organize and handle day to day stress -What to do if stress, anxiety, depression or hopelessness feels like too much to handle -What to do if you cannot afford counseling -What to do if you are having thoughts of suicide or you know someone who is having thoughts of suicide   Below is a list of helpful resources:   APPS to try   CALM HEADSPACE       National Suicide Hotline:                             1-800-273-TALK                                                                              TEXT 741741     Midland County CMH                                   989-631-2320 Midland     Gladwin County CMH                                   989-426-9295 Gladwin     Westlund Guidance Clinic                            989-793-4790 Saginaw     Family and Children’s Services                   989.631.5390 Midland     Partners In Change                                        989.832.2165 Midland     Ten Sixteen Recovery                                   989.631.0241 Midland  

#31 How to Conquer Your Pain- and a day in the Anti-Inflammatory Life Conquer Your Pain: a Drug-Free Guide to Healing gives you the step-by-step blueprint to healing your pain. You can have less pain, break the pain cycle, change your pain tolerance, have more energy and live a more joyful life. Topics Covered: -How do you conquer your pain -A day in the anti-inflammatory life -Mindset shifts to make change sustainable -Success stories from our amazing clients If you are one of the first 10 people to sign up you get the Bonus Blueprint to Healing for free. This is a plan that you and I set up to ensure that you know exactly what to do to have less pain. Enroll here https://www.micultivatebalance.com/pain     Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e  

#30 Part 1 Sanford Strong-Rebuilding Hope After the 2020 Flood Mini-Series   The purpose of this episode is to give people some easy and practical tools to reduce their stress and improve their mental health as they rebuild their lives.   On May 20, 2020 substantial rain fall and flooding led to the damage and destruction of several area dams leading to thousands of people losing their homes and businesses. Four months later thousands of people in the Beaverton, Edenville, Wixom, Sanford and Midland, Michigan area’s are still trying to rebuild the stress and burden is crushing.   Topics Include:   How to reframe our bodies natural stress response   3 Ways to lower your stress level   Resources for help and support   If you were not affected by the flood and dam breaks in May of 2020 and are looking to be a blessing to others please consider a donation to the Greater Sanford Lake Area Residential Flood Recovery Project Fund: https://www.midlandfoundation.org/fund/greatersanfordlakearearesidentialfloodrecoveryprojectfund/?fbclid=IwAR01ywjJeTY7JWdTYYlspSrR9BcXrugFIXJet3CaDRLQzsxQVww9JYspVIQ   Resources:   Sanford Strong Facebook Page: https://www.facebook.com/groups/604238603631574 Mid-Michigan Dam Emergency Relief Support Group: https://www.facebook.com/groups/2650404455221776 Midland Area Community Foundation Recovery Group: https://www.midlandfoundation.org/ZoomIntoFlood/?fbclid=IwAR2-BIqkqYSpkVfctYgYrSn-xvzEwdFJlNKqkPcMf5VHScBtalCXqiZvPjM       Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e  

#29 How to Conquer Your SMART Goals, Mini Milestone and Mindset Blocks Achieving goals is awesome! But it’s easier said than done. This episode will show you how to do it all. Weather your goals are health related, financial, relationship based, professional or any other kind this episode will help get you there.   Topics Include: -How to set SMART goals (Specific, Measurable, Achievable, Relevant, Timely) -Create mini milestone to gain momentum -Sure-fire way to tackle the 3 biggest mindset blocks   Want to journal along as you listen? Download the Goals Journal Prompt at www.micultivatebalance.com     The Conquer Your Pain Early bird bonus comes out today! Get the anti-inflammatory foods Bundle for FREE when you register for Conquer Your Pain: a Drug-Free Guide to Healing at https://www.micultivatebalance.com/pain     Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e  

#28 Heather Cook Intuitive Eating and Nutrition As We Age Heather Cook is an intuitive eating coach. She learned very young about the diet roller coaster and how it does not work long term. Now she helps women heal their bodies through good nutrition and set goals based on realistic   Topics: What is intuitive eating Setting realistic goals How to hack your way through the grocery shopping Permission to have treats! How restrictive dieting wreaks havoc on our metabolism How to stop worrying about counting calories and how to just worry about portions   Heather talks to us about nutrition through menopause and how if we listen to our bodies then we will all be so much better off. Plus she shares some of her kitchen favorites.   Over on Pinterest we have a whole board of our favorite healthy foods just click the link below Take the pain IQ quiz at www.micultivatebalance.com/tools     Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Connect with Heather: Website: https://www.bloomandthrivenutrition.com/?fbclid=IwAR1Wh27BnBSLB9Q_9gZlgc71ppWMt3w-rJYAVijeo3N56iRNMQ4r9LyTBHY Facebook: https://www.facebook.com/bloomandthrivenutrition/ Instagram: https://www.instagram.com/bloomandthrivenutrition/   

# 27  On Your Worst Days, 7 Ways to Ease Your Pain One day my mom and I were sitting around a bon fire during a long weekend of camping. We were talking about how we wish everyone knew a few things when it came to pain relief and making yourself feel better on back days. So, as a self-proclaimed go-getter and hater of boredom, we created an online course that shows people the things that can help them do that. Todays podcast episode is all about what you can do, even on your worst and most painful days to ease your pain and soreness. Topics Included: 7 things to make even your most painful days better Plus a bonus to boost your endorphins and break the psychosocial pain cycle 3 favorite things right now that make our week a little better   Over on our YouTube channel we have several videos that show how to foam roll, stretch certain hard to get muscle groups, and relieve pain based on soreness area 11 smart habits to Conquer Your Pain www.micultivatebalance.com/tools Find Our Your Pain IQ at www.micultivatebalance.com/tools   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e   Want to get our favorite massage tools for pain relief? Download the free guide at www.micultivatebalance.com/tools 

# 26 My 5 Biggest Mistakes When Learning About My Pain   If you are starting to research and investigate your pain, headaches, migraines, stiffness, soreness or just that weird ache that won’t go away, then this episode is for you. When I was diving deep into researching why I have pain, I made some huge mistakes that really stopped me and held me back. I want to share them with you today because they made me feel discouraged, overwhelmed and downright hopeless. First, I was in denial that there was a problem and thought it would all go away on its own I was constantly thinking “after this week things will slow down and it will go away on its own”. Then I got a cold hard dose of reality when I realized I needed to focus on myself first, I needed to fill my cup before I could pour out to others.   My 5 mistakes were:   I researched a million hours and convinced myself I was dying I got super discouraged when things didn’t work I took all the “advice” I received as cold and hard rules that were set in stone I didn’t take time to celebrate my wins or look how far I had come, how much progress I had made, celebrate those wins I thought I didn’t deserve or wasn’t worthy of finding a solution One huge mindset shift I needed to make and probably the biggest myth about pain is that movement and exercise will not make it worse. If you are having pain that is stopping you from living, slowing you down and making you feel helpless, stuck, frustrated or like you are drowning in overwhelm then you deserve to find a solution. It’s not selfish, it’s not stupid, it’s not a waste of money, or time or energy or resources. You have to focus on you first, because no one else is going to, this is the time. 3 Steps to Get Started in Healing Your Pain Keep a journal-journal what works, what doesn’t work, your gratitude, your thoughts, feelings, boundaries, frustrations, and get it all out. Try something that you know won’t hurt you: aka water, sleep, ya know. . .vegetables. Focus on the things that help   Over on Pinterest we have a whole board of anti-inflammatory foods just click the link below 11 smart habits to Conquer Your Pain www.micultivatebalance.com/tools How to Relieve Tension Video Training www.micultivatebalance.com/tools   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/   Want to get our favorite massage tools for pain relief? Download the free guide at www.micultivatebalance.com/tools     

#25 Regina Smohai How to Reduce Your Pain with Mindset, Resilience, and a Healthy Lifestyle After a lifetime of pain and hearing that her pain was “all in your head” Regina Smohai was determined to find a better way. She dove into learning about pain, wellness, nutrition and all things related to chronic conditions and the lifestyle that could help her. Topics Covered: -How knowledge is power when you take control of your own health and wellness -What to do when you hear “it’s all in your head” -How to address mindset and limiting beliefs in your subconscious for long term change and success -What to do when you feel lost or overwhelmed in the massive amount of information about pain management and your health Regina has worked with hundreds of clients suffering from digestion problems, lowered immune system, hormonal imbalance, inflammatory conditions and all kinds of injury or non - injury related pain.  She knows how difficult life can be for those suffering from any of the above conditions, or living in constant pain or from mobility problems, being unable to participate in activities they like. Having suffered from scoliosis as a child as well as developing digestion, hormonal and chronic inflammation by her early 20s, she now lives pain free having addressed lifestyle factors, mindset, diet and have adopted a corrective exercise regime.   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Want to get our favorite massage tools for pain relief? Download the free guide at www.micultivatebalance.com/tools   Connect with Regina Smohai Facebook: https://www.facebook.com/SpinalMatters Instagram: https://www.instagram.com/spinalmatters/ Website: https://www.spinalmatters.com/    

#24 Bonus Tannya Bernadette-Style and Shopping Boosts Self-Care and Self-Confidence Tanya Bernadette is a personal stylist and the founder of the Closet Edit. She teaches us some great things for back to school or work fashion for fall. Plus, some great ideas for fashion via video call.   Topics Covered: -How Style is self-care -Have 5 go-to outfits -What to do if you find yourself wearing the same thing over and over again Tannya outlines so many valuable lessons in this episode. The first thing I said to her was “I don’t have good style” and we dug into why so many people feel that way. As it turns out we don’t have to read fashion magazines or follow the latest trends to have good fashion (what does “good fashion” even mean anyway?) but shopping and getting a few new pieces for fall can really help us to feel good about ourselves helps us with our self-care and gives us a huge self-confidence boost.   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Want to get back into a good routine for fall? Check out our free download at www.micultivatebalance.com/tools Connect with Tannya Bernadette Facebook: https://www.facebook.com/theclosetedit Instagram: https://www.instagram.com/thecloset.edit/ Website: https://myclosetedit.com/    

#23 13 Life Hacks to Simplify, Organize and Declutter Your Home and Your Mind   Life doesn’t have to be this hard! Today Sarah teaches us 13 easy hacks to make life easier. What toll is stress, disorganization and clutter taking on your mental, emotional, physical health. . . Not to mention your peace of mind? Clutter on the outside makes for anxiety on the inside. As we head into the fall big changes, our natural rhythms of life begin to shift. These tips will help you to plan ahead and make each day easier.   Today’s sponsor is our new FREE download just visit www.micultivatebalance.com/tools  to the Journal Prompts for Big Changes and Big Decisions   Life Hacks to Plan Ahead: -Have 5 meals on the ready with ingredients on hand all the time -brainstorm 3 date night ideas and 3 family fun night ideas -organize your closets before you go shopping -Brainstorm: what are things that would be quickest and the least frustrating if you did them every day and what things would be quickest and easiest if you batched them. For example: -Do one load of laundry per night -Keep up on the dishes-at least once per day -Meal prep your week-have a loose plan -Plan your week on Sunday nights (family review) who is going to be where? What extra things do you have to do, who is driving?   Mornings -Get your butt up early -Start your day with you -Plan your day in advance Killer mourning routine (Get our Killer Morning Routine Download for FREE at www.micultivatebalance.com/tools   Daytimes -Keep your energy up by moving 20 seconds every 20 minutes -Time blocking: especially if you have kids at home right now -Create calendar triggers as reminders -2-minute rule -if you can do it in 2 minutes or less, do it now -Have a power hour once per week (emails, clean house, errands run, bills paid, phone calls done, appointments made)   Evenings -Do a clean sweep before bed and choose one chore Today’s sponsor is our new FREE download just visit www.micultivatebalance.com/tools  to get 11 Smart Habits to Conquer Your Pain   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Grab our free video training How to Reach Your Goals and Stand Back Up After You Fail at www.micultivatebalance.com/tools    

Dr. Mekel Harris tell us how pain is meant to be a warning sign. She tells us that it’s like the warning check engine light on your car, if you ignore it for too long, your car breaks down. Pain is not meant to be backpack that you strap to you and take everywhere. Whether you have aches and pains, chronic pain, headaches, migraines, or tension and soreness this episode will show you how to ease your pain, improve your stress level and mental health, connect with a strong social support system and give you exactly what to do to get started. Topics Covered: -What is stress, what is anxiety, how are stress and anxiety related - How does stress effect chronic pain -How to reframe our thoughts surrounding our pain -What we can do to change our thoughts and behaviors to ease our pain   -5 Ways to decrease your pain naturally and holistically using a lifestyle or body, mind, and spirit approach   Dr. Mekel Harris Mekel Harris, Ph.D., NCSP, a licensed pediatric and family health psychologist, she specializes in coping and adjustment to acute and chronic illness, grief and loss, and health-related trauma.  In her spare time, she enjoys writing, traveling around the globe, and spending time with family, friends, and her feisty Beagle.  She is the author of “Relaxing Into the Pain: My Journey Into Grief & Beyond,” a memoir exploring Dr. Harris’ grief journey following the death of her mother.  Her faith, coupled with real-life challenges, keep Dr. Harris tethered to what matters most in life.   Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways.   Connect with Sarah Facebook https://www.facebook.com/groups/micultivatebalance/ Instagram https://www.instagram.com/micultivatebalance/ Website https://www.micultivatebalance.com/ Download 11 Smart Habits to Conquer Your Pain by visiting www.micultivatebalance.com/tools   Connect with Dr. Mekel Harris Facebook: https://www.facebook.com/DrMekel/ Instagram: https://www.instagram.com/drmekel/ Website: https://www.mekelharrisphd.com/   Ted Talk about Pain, Gratitude and Mental Health: Shawn Achor The Happiness Advantage https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en