Life. Changing. with zen4

Road rage anyone? Let’s talk about what happens when we get behind the wheel, why we behave the way we do, and what we can do to play a role in reducing road rage. Plus, we will discuss how your morning commute may be impacting your day at work! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

How many hours a day do you spend sitting? At work? In your car? On your couch? Tune in to hear why sitting could be detrimental to your health and learn tips on how you can stand up more. Be sure to incorporate proper posture in either case! For links to the research articles mentioned in this episode click here: https://www.linkedin.com/pulse/dont-sit-your-life-may-depend-sarah-merkle/ For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Grab your head phones, put on your tennis shoes, and go for a walk! In this episode we will take you through a guided walking meditation in order to practice mindfulness AND feel great in your body. Enjoy! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

We often underestimate the power of forgiveness by thinking it’s merely the act of saying, “it’s OK, I forgive you.” Tune in to see what forgiveness really is, and how you can practice it to drive your own internal freedom. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Ready to feel empowered? Gain some inspiration? Shake things up? Then it’s time for you to try something new. Tune in to hear why! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

The nature of the space in which you reside can be a reflection of what’s in your mind. Learn why simplification can be so beneficial to your lifestyle and get 5 tips on how you can simplify your life starting NOW! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Tune in to learn and try out two simple breathing techniques that you can use at work, at home, or anywhere you need a bit of calming, relaxation, and clarity. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Enjoy the benefits of guided meditation here! Find a comfortable space, take a deep breath, and relax as Sarah Merkle guides you through a meditation focused on gratitude. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Week 2 of the Zen4 program focuses on nourishment. Listen in to this episode to hear the facts on why fruits and veggies are so amazing! Even if you’ve heard it before, it can’t hurt to receive a refresher course! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Curious about how you can enjoy alcohol yet still live a healthy lifestyle? Tune in to hear an overview of what alcohol does to your brain and body, tips for finding a healthy balance of alcohol consumption, and what saved your podcast host, Sarah, from letting alcohol control her life. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Falling into a pattern of comparison can be exhausting and discouraging. Learn about what comparison means, what role you might be playing to encourage it, and why you should stop. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

In today’s episode, we will give you permission to be selfish (with your time). Learn why scheduling downtime for yourself is so important, and what you can do to prevent burnout. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Come with us behind the scenes of large food manufacturers and learn 5 things you should really know about the products you are eating. Don’t believe it? Sarah will share real stories about her experience working for a well-known food manufacturing company. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play! www.rd.com/health/healthy-eating/food-manufacturers-wont-tell-you/

It’s easy to move so quickly in life that we forget to stop and celebrate the small stuff. In this episode, you’ll learn why you should be doing more celebrating. Tell your friends to stock up on the champagne because you’re about to be doing a lot more of it! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Do you ever feel like you pick up energy from those around you? Chances are you do…energy can be contagious! This episode will break down what to do when other people around you radiate negative energy, and how to soak it up from those who are positive. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

This episode is the second half of a two-part series covering the basics on what essential oils are, how to use them, and suggested go-to’s for beginners. If you missed Part 1, don’t worry, pause this episode and navigate to episode 17 in your playlist and come back when you’re finished! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

You’ve heard about them and you see them in stores. Everyone is raving about using essential oils. But what are they really? Why should you even bother? This two-part series will cover the basics on what they are, how to use them, and suggested go-to’s for beginners. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Be prepared to laugh! Your mind, body, and spirit will thank you. After all, who said you can’t laugh while learning?! Shout out to the YouTube channel, Your Questions Answered, featuring 10 hours of women laughing, AND the Laughter Online University. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Why is it important to be kind to others? Listen in to find out! Together we can make the world a better place with just a few simple adjustments. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

When we are trying to make a change, we often set our goals too high. Take advantage of the bare minimum to help build momentum to reach your goals. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Do you have cellulite? After listening to this episode, you might answer that question differently than before. Shout out to: http://www.justjfaye.com/ Article references: https://www.refinery29.com/what-is-cellulite-definition-fat-shaming-history For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

What is a belief? Did you know what you believe can impact your results? Listen in for some examples on how thoughts create what we believe, which then impacts the outcome of what we may or may not desire. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Feeling overwhelmed? Too many things to get done? Learn how identifying the “critical path” can help reduce stress and quiet those never-ending thoughts. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

On the fence about meditation? Tune in to hear 5 reasons why it’s worth your time to take a few minutes out of your day to pause, breathe, and “meditate”. Harvard Business Review provides additional tips for adjusting your reactions in a fast-paced lifestyle through mindfulness here: https://bit.ly/2k4VbYR.  For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

This episode will discuss a concept called bio-individuality, which emphasizes that every BODY is different! With an abundance of nutrition guidance and resources, it's important that you explore what works best for you.  Research on the microbiome: https://www.viome.com/our-science   For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!  

Welcome back to our two-part series on social media and the impact it has on your mental health. We will cover the remaining 4 tips and things to consider about social media so you can find your own balance moving forward.  For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

Are you addicted to social media? Do you know what impact it has on your brain? Listen to this two-part series which provides you with 7 tips and things to consider as it relates to social media and your mental health.  For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!  

Did you know the root cause of disappointment is most often due to expectations? This episode will discuss how we set ourselves up for disappointment, and end up blaming others for it instead of taking ownership. It's time to break this pattern! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!  

Don't be fooled by packaging and nutrition labels! Tune in to hear the inside scoop on how packaging labels aren't what you think they are AND zen4's recommended steps to reading nutrition labels. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a rating and review on iTunes or google play!

In this episode, we talk about how you can create more happiness and enjoyment in your life by using ONE simple technique. Tune in and accept this week's challenge, by testing it out yourself! For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co. Please leave us a review and rating below!

Are you curious as to what the zen4 program consists of? Tune in to hear more about what the program is, who it's for, and various program packages. Be sure to subscribe to receive alerts to a future announcement on the zen4 program kits! For more information on zen4, visit www.zen4.co, connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co.

Do you ever feel like you're in a funk on Sunday's? When the weekend is over, it's easy to feel a bit down. This episode will take a deeper dive into what's causing your "Sunday Blues" and what you can do about it. Don't you want to feel AMAZING rolling into Monday?! If so, then tune in right now! For more information on zen4, visit www.zen4.co, connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co.    

Welcome to the first episode of Life. Changing. with zen4. Today's episode focuses on taking action in 2018. We will cover what it means to take action, what gets in the way, and what we can do about it.  Every week, Sarah Merkle (founder of zen4.co) breaks down the four pillars from the zen4 program (Mindfulness, Nourishment, Movement, and Lifestyle) giving you insight into actionable steps you can use daily to transform your life. For more information on zen4, visit www.zen4.co, or connect with us on IG, FB, or Twitter @zen4official, or email us at info@zen4.co.