Reach New Heights

This week we are joined by Philip Lingle. Philip is the Founding Officiant of Love & Wisdom Inc., a team of open-minded wedding officiants based in Asheville, NC, and also serving SC, TN, and GA. They specialize in upbeat custom wedding ceremonies for couples who expect only the best on their wedding day. We are talking all things: Overcoming Fear, Doubt and the “Imposter Syndrome” in Entrepreneurship The Problem Solving Mindset Being a Leader Setting Your Measure of Success Creating Your Purpose Essential Premarital Conversations Website: LoveAndWisdomInc.com Premarital Essentials Course ($36) and Free Resources: https://loveandwisdominc.com/online-courses/ Social Media Links Facebook: https://www.facebook.com/LoveAndWisdomInc/ Instagram: https://www.instagram.com/love.and.wisdom.officiants/ Book mentioned: Smart Couples Finish Rich by David Bach https://www.amazon.com/Smart-Couples-Finish-Revised-Updated/dp/0525572937 Dave Ramsey: https://www.ramseysolutions.com

This week we are talking about how the transition of seasons can bring up restlessness, embracing growth and renewal, and reflection questions to ask ourselves as we enter this spring season. Book Mentioned: The Wisdom of Anxiety: How Worry and Intrusive Thoughts Are Gifts to Help You Heal Poem: The Enkindled Spring by D. H. LAWRENCE, 1885 – 1930 https://openoregon.pressbooks.pub/poetry/chapter/1-poems-about-spring-renewal-rebirth/ Follow me on IG @ julhouseholder

This week we are talking about the physical, mental, emotional, and spiritual health benefits of a Japanese practice called forest bathing, 森林浴. I will be sharing epic global research, recommendations*, and accessibility about forest bathing & forest walking**. *This podcast is for informational purposes only and should not be substituted for professional advise. Always consult your own therapist, psychologist, psychiatrist, counselor, doctor or other mental health/medical professional. **All forms of outdoor recreation have a higher level of risk than most ordinary activities, and therefore can be potentially hazardous and/or dangerous. This includes hiking and especially off-trail adventure hiking. Risk is always a factor in hiking and off-trail adventure hiking, especially when weather is adverse or unpredictable, or when unforeseen events or conditions create a hazardous condition. It is the responsibility of the listeners to this podcast to learn the necessary skills for safe hiking, nature walking, and off-trail adventure hiking. All participants must assume responsibility for their own actions and safety, exercise sound judgment, be prepared for all conditions, and seek advice on current weather conditions. Those who use this information, and those who venture onto trails or into wilderness, do so at their own risk. You are solely responsible for using your judgment in interpreting and using this information to safely enjoy your own outdoor pursuits. Reach New Heights Podcast host (Julie Householder), guests, and anyone contributing information to this episode shall not be held liable for any inconvenience, accidents, rescues, injuries or loss of life should you undertake hiking, wildness trips, or forest walking discussed in this episode. "Sound Bath in the Forest ✦ A=432Hz ✦ A Serene Forest Bath Accompanied by Gentle Ambient Tones" Video on Youtube: https://www.youtube.com/watch?v=0fjo9ZwpepA My references for this podcast episode and for my entire research capstone paper for anyone who wants to check these sources out: https://docs.google.com/document/d/1hcMCJJD8kFI3TreMP5RiCz-0PrOxrPGhYTGod-gug14/edit?usp=sharing Follow me on IG @julhouseholder

This week I am sharing a powerful exercise that I do when I am struggling through something, feeling down on myself, or notice that I am trying to seek external validation. It is a writing practice you can easily change or design in a way that works best for you in regards to time and form of expression. Connect with me on IG @julhouseholder

This week our guest Dr. Neal Klein will talk all things: Holistic Psychology. Understanding mind chatter and internal narratives. How to expand our threshold for facing stress & navigate the chaos of our world. Working on the shadow and persona. Attention vs. intention and mindfulness vs. presence. Embracing mystical, poignant, and spiritual moments. Dr. Neal Klein has taught at Lesley University, in Cambridge, MA for the past 40 years, teaching classes in cutting edge psychology, counseling, holistic health and wellness, and cross cultural psychology.He is the author of A New Operating Manual for Being Human, and his most recent publication Me, Myself, and Mindfulness: The Arithmetic of Consciousness. Dr. Klein has over 30 years experience as a practicing psychotherapist. One of his life quests has been to help expand the current prevailing paradigm that we as human beings and psychologists use to formulate our beliefs regarding what is humanly possible emphasizing the nature of consciousness and human potential. He has taught swing and ballroom dance for over 25 years. He is the owner of both Dancing Feats Swing and Ballroom, and The Dancing Fools. He teaches swing dancing at Lesley University and frequently highlights the focus on non-verbal communication in partner dancing as the essence of any lead/follow dance which demands paying attention to visual and tactile clues. Video mentioned: My Stroke of Insight Tedx Talk, https://www.youtube.com/watch?v=UyyjU8fzEYU Check out Neal's Youtube Channel Trace-Ending Times: https://www.youtube.com/channel/UCYlJ8RPDbe_xfiH-0PQF8Uw Purchase Dr. Neal's books at: A New Operating Manuel for Being Human: https://www.amazon.com/New-Operating-Manual-Being-Human/dp/1413467636/ref=sr_1_2?crid=154G5QVS7QFSN&keywords=A+New+Operating+Manual+for+Being+Human&qid=1642686857&sprefix=a+new+operating+manual+for+being+human%2Caps%2C95&sr=8-2 Me, Myself, and Mindfulness: The Arithmetic of Consciousness: https://lesley.bncollege.com/c/Me-Myself-and-Mindfulness/p/MBS_2326757_new Follow Neal on TikTok: @obt_tet Website: http://www.trance-endingtimes.com/

This week we are talking about: Identifying different parts of ourselves and how they exist simultaneously through the lens of the psychotherapy model called Internal Family Systems (IFS)* Powerful tool to use in expressing emotions with loved ones Four Parts Circle *Information shared in this podcast is directly from my class notes & discussion as well as from the resources below: Video, The Power of Self to Heal our Parts: https://www.youtube.com/watch?v=LuJLv98ks-I&list=PLnYOIs33GgPSxRDqhDAvTGkE_S96uAM3Ls with Other Videos With Dr. Richard Schwartz Explaining Internal Family Systems (IFS): https://www.youtube.com/watch?v=Ym8o762U7uc https://www.youtube.com/watch?v=DdZZ7sTX840&feature=emb_imp_woyt 4 Parts Circle Graphic: https://i.pinimg.com/originals/e0/25/88/e02588bda8fafb21f2627b4823903459.jpg IFS Institute https://ifs-institute.com Follow me on Instagram @julhouseholder

This week we are talking about: Productivity guilt and creativity fatigue, How vacations and breaks actually increase innovation, creativity and productivity, Cultural paradigms that contribute to productivity guilt ( here in the USA), The ultimate battle content creators vs. algorithms & how to support content creators. Sources from article reading and other information: Three Science Based Reasons Vacations Boost Productivity: https://www.psychologytoday.com/us/blog/feeling-it/201708/three-science-based-reasons-vacations-boost-productivity Emma Seppala's Website: https://emmaseppala.com The Creativity Challenge,How We Can Recapture American Innovation by Kyung Hee Kim: https://www.amazon.com/Creativity-Challenge-Recapture-American-Innovation/dp/1633882152 Research mentioned out of Germany is by Sabine Sonnentag, professor of organizational psychology at the University of Mannheim in Germany https://scholar.google.com/citations?user=Uaea7S4AAAAJ&hl=en Follow me on Instagram and Tiktok @julhouseholder

This episode is a 25 minute compilation royalty free songs by Jesse Gallagher I like to use in mindfulness practices (both movement and stationary mindfulness practices). I removed the intro and ending music typically present in my episodes so it can be used with these practices in mind. The music begins at 0:14 (14 seconds in). Follow me on Instagram and TikTok @julhouseholder

This week we are talking about “bookending” our day to establish routines in our life that support mind-body-spirit health and help us make transitions each morning and evening. Follow me on Instagram and Tiktok @julhouseholder

Our guest this week is an inclusive activist, disabled content creator, model and speaker. Paula Carozzo has cultivated and created a space to redefine disability.At the age of five, Paula was diagnosed with cerebral palsy after an anoxic episode from a surgery. On her journey with a cane, Paula shares her story on what it's like to live with a disability by amplifying the voices of her community to share their laughs, struggles, and adventures from living with a disability. Paula is recognized as a spokesperson for adaptive fashion, lifestyle with a disability, wellness, accessibility, and inclusive rights. In this episode we will dive into: Disability Inclusivity, Language, and Advocacy Self Acceptance, Owning Ourselves and Our Stories Growing & Loving Ourself Throughout Our Lifetime Representation in Fashion & the Media The Importance of Connection Follow Paula on Instagram@Pauuzzo and TikTok @Pauuzzoo https://www.instagram.com/pauuzzo/?hl=en https://www.tiktok.com/@pauuzzoo?

I am sharing part of my journey and update with my traumatic brain injury (TBI) that I initially spoke about in episode 20 “Why I have been MIA: My Head Injury & a couple things I've learned”. This week I'm talking about: What I navigated and an update on where I am now. Traumatic Brain Injuries & their prevalence. Brainstem & Reticular Activating System (RAS) Recent challenges and takeaways. Finding radical acceptance. Power questions, quotes, and concepts that have been helpful in my recovery. Sources & Links to Learn More: Brain Trauma Foundation https://www.braintrauma.org/faq. WebMD's Visual Guide to Concussions and Brain Injuries https://www.webmd.com/brain/ss/slideshow-concussions-brain-injuries Brain Stem: Cleveland Clinic Brainstem Article https://my.clevelandclinic.org/health/body/21598-brainstem Kenhub Brainstem Anatomy Article https://www.kenhub.com/en/library/anatomy/the-brainstem Reticular Activating System: Youtube video explaining the Reticular Activating System (RAS)https://www.youtube.com/watch?v=pfYeHHtj7so UMN Video on the Reticular Activating System (RAS)https://extension.umn.edu/two-you-video-series/ras Follow me on Instagram and TikTok @julhouseholder

This week we are talking about New Year Eve resolutions, studies about their effectiveness, and why I ditched them for these practices: 3 Short & Simple Reflection Questions Make Space for the New Year 3 Support & Simplification Illumination Questions Sources: A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. To read this study, click here. Ten Breathing Exercises to Try for Stress Relief and More, click here. Follow me on Instagram and Tiktok @julhouseholder

This week I am sharing a tool I use gifted to my class by my high school English teacher called S.O.C.W. that I still use today. This simple writing practice is great for releasing what is on our mind so we can focus and recenter ourselves. What are some of your favorite writing and mindfulness practices? Answer on Spotify or message your favs to me on Insta@julhouseholder. Follow me on Instagram and Tiktok @julhouseholder

This week's episode we are talking about societal expectations around the holidays and the absolute importance of prioritizing our mental health* & peace. This week I'll share the importance of: Setting internal boundaries and boundaries with others Communicating our needs with others Actually resting during the holidays Using tools and practices to regulate our nervous system and emotions Follow me on Instagram and Tiktok @julhouseholder *This podcast is an informal blog-style podcast with my personal lived experiences. This is not a replacement for professional mental health or social services. If you are experiencing mental health struggles, challenging relationships, abuse, etc., reach out to professional health services. Here are some resources below: Mental Health Hotline Numbers & Crisis Referral Resources: https://www.apa.org/topics/crisis-hotlines https://www.healthyplace.com/other-info/resources/mental-health-hotline-numbers-and-referral-resources (USA) National Domestic Violence Hotline (with text, call, or chat options): https://www.thehotline.org International list of Suicide Hotlines by Country: https://www.opencounseling.com/suicide-hotlines

Ever hear any of these from others our within your own mind? ➡️ "Just get over it already. Crying won't help, just smile and you'll feel better. You should be grateful for what you do have. Just think positive. It could be worse.” This week we are diving into the concept of "toxic positivity". Quotes, definitions and content sources: https://www.medicalnewstoday.com/articles/toxic-positivity#avoiding-toxic-positivity https://www.verywellmind.com/what-is-toxic-positivity-5093958 Follow me on Instagram and TikTok @julhouseholder

This week we are joined by actress, model, content creator, and screen writer, Michaela Reilly. Michaela is originally from North Carolina, United States, and is now living in the country of Ireland. She is currently working on her master's degree in screenwriting and wants to share stories with the world about her beautifully mixed family and upbringing that viewers can relate to. In this episode we are diving into: Living authentically Embracing the journey of having a multi-cultural identity Inclusivity and representation in the media Mindset for facing rejection and hardship in the process of building a life you love. Connect with Michaela on social media: Instagram: @mamamichaela TikTok: mamamichaela94 YouTube: Mama Movies

This week's episode we are talking about the current trend of "cancel culture" and some aspects to support us in carrying out more effective communications with others such as: Understanding our relationship with conflict, arguments and difficult discussions Leading conversations with intention Nervous system regulation Responding rather than reacting Seeking connection and leading with an outcome driven focus Resources mentioned in the episode: Vienna Pharaon's Courses https://vienna-pharaon.mykajabi.com, click here. Follow her on Instagram @mindfulmft Follow me on TikTok and Instagram @julhouseholder

This week's episode we are diving into: A study recently published in 2020 talking about the powerful impact of walking and getting those steps in. The importance of tuning in and following movement that feels right to your body. To read the research from this episode, https://www.nih.gov/news-events/nih-research-matters/number-steps-day-more-important-step-intensity click here. Follow me on Instagram and TikTok @julhouseholder

This week we are talking about leading life with vision and intention by connecting to our “why” instead of relying solely on the feelings of motivation* to take action. *Please note this episode will be looking at motivation with the general context of the self-improvement/personal development lens not through a clinical mental health lens. If you are experiencing lack of motivation, disinterest in activities you typically like, depression and other mental health symptoms please refer to a mental health professional. Quote Mentioned:“When your values are clear to you, making decisions becomes easier.” -Roy E. Disney Follow me on Instagram and TikTok @julhouseholder

This week's episode we will be expanding, defining and reframing our understanding of the different types of trauma: PTSD (as defined by the DSM-5) Big T Trauma and Little t trauma Complex Trauma Developmental Trama Adverse Childhood Experiences (ACEs) Chronic “Toxic” Stress Sources: DSM-5 PTSD Criteria https://braynework.com/wp-content/uploads/2017/02/ccpe-yr-2-trauma-handout-5-dsm5-ptsd.pdf Number Story (ACEs and Chronic Toxic Stress Information Resource) https://numberstory.org Trauma and Beyond Center on Developmental & Complex Trauma https://www.traumaandbeyondcenter.com/what-we-treat/developmental-trauma/ Trauma Center for Trauma Sensitive Yoga https://www.traumasensitiveyoga.com Connect with me on Instagram at @julhouseholder

This week's episode we are talking about the opportunity autumn brings to let go of what is no longer serving us. Book & Poem Mentioned: The Wisdom of Anxiety by Sheryl Paul and An Ode to Autumn & Letting Go by Anna Palmer Follow me on Instagram and TikTok @julhouseholder

This week on the Reach New Heights Podcast I'm sharing a bit about a health emergency I experienced recently, major shifts of perception I had, and a few things I've learned from this experience so far. Follow me on IG @julhouseholder

This week we are diving into the “Five Love Languages” by Gary Chapman. In understanding our love languages and the love languages of those we care about we can continue to enhance and grow our relationships-- not just romantic relationships, but our friendships and our family members as well. Click here to learn more about the Five Love Languages https://www.5lovelanguages.com/ Follow me on Instagram and TikTok @julhouseholder

This week we are joined by Filmmaker, Vlogger, Writer, and Social Media Specialist Jared Talbot where we dive into: Finding Purpose and Self Worth in Hardship and Mental Health Challenges. Following Your Passions in the Face of Societal Pressures. Making an Impact From Where You Are. Self Comparison in the Social Media Age. Navigating Uncertainty in Career Life in Your 20s and Beyond. Connect with Jared on Youtube (The Date Hoppers) by clicking, here.

This week were are talking about the impact of trauma and stress on our "Window of Tolerance", a concept created by Dan Siegel, M.D.. We will chat about nervous system dysregulation, a bit on what is goin' on in the brain, and how we can work to expand our window of tolerance so we can face life's stimulus and challenges with more ease. Articles: “Understanding and Working with the Window of Tolerance” Article, https://www.attachment-and-trauma-treatment-centre-for-healing.com/blogs/understanding-and-working-with-the-window-of-tolerance “The Window of Tolerance: Supporting the Wellbeing of Children and Young People” Government of Jersey Article, https://www.gov.je/SiteCollectionDocuments/Education/ID%20The%20Window%20of%20Tolerance%2020%2006%2016.pdf Helpful Videos: Window of Tolerance Reimagined video, https://www.youtube.com/watch?v=ZVEDueyZ2C4 Managing PTSD Series: Window of Tolerance video, https://www.youtube.com/watch?v=EKc_xYB92So Do You Ever Flip Your Lid? video, https://www.youtube.com/watch?v=enUqfAgI6F0 Book Referenced: Yoga for Emotional Balance: Simple Practices to Help Relieve Anxiety and Depression by Bo Forbes, PsyD

Whenever I feel down and my sense of self-worth feels low, I like to do activities that bring me a sense of accomplishment. This week I'll be sharing my recent experience with this and the importance of doing tasks that help give our self worth a boost. Connect with me on Instagram @julhouseholder

This week we are joined by Co-Founder of Wholehearted, Speaker and Coach David Young where we will dive into: What it means to live Wholehearted Toxic Achievement Linear Progress vs. Cyclical Expansion The Importance of giving ourselves space Modeling Self Regulation and Co-Regulation in Parenting Collective Healing Connect with David Young: Click here, to go to David's Instagram (@david.jyoung) Click here, to go to David's website (http://beingwholehearted.com) Books and Resources mentioned: Real Love and Parenting by Greg Baer M.D. Healing Collective Trauma: A Process for Integrating Our Intergenerational and Cultural Wounds by Thomas Hubl The Pocket Project: https://pocketproject.org Connect with Julie on Instagram @julhouseholder

This week we are diving into the autonomic nervous system, fight-or-flight response, and stress. Resources: Autonomic Nervous System Crash Course Video: https://www.youtube.com/watch?v=71pCilo8k4M Trauma informed yoga video for grounding: https://www.youtube.com/watch?v=V1OtxPbFAec Article “The effects of chronic stress on health: New Insights into the Molecular Mechanisms of Brain-body Communication”: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/ Connect with me on Instagram @julhouseholder

This week I am sharing a bit about: How we can turn our struggles from struggle to superpower Powerful reflection questions to flip the script towards transformation And a bit about my journey with being neurodivergent Connect with me on Instagram @julhouseholder and TikTok @julhouseholder

This week we are talking about technology's impact on our lives, setting healthful boundaries with technology and the importance of stillness. Books Referenced: Yoga for Emotional Balance by Bo Forbes, PsyD The Wisdom of Yoga by Stephen Cope On Being a Therapist by Jeffrey Kottler Follow me on Instagram @julhouseholder

Coach Ashley Ramirez joins us on this week's episode. We dive into: Honoring our inner child. Returning to our true selves. Balancing flow and structure in fitness and in life. Navigating Motherhood Identity. Tuning into your body's intelligence. Breaking past habits of fear. Ashley is a fitness professional based out of Miami, Florida. Her passions include yoga, healing, fitness, coaching women and integrating spirituality and mindset into coaching. Click here, to connect with Ashley on Instagram @__ashleyramirez

On this week's episode we are diving into some of the roadblocks that keep us from taking action in our lives in creating what we would love. We'll chat about: -What is the comfort zone? -Paradigms/limiting beliefs.  -The many voices of fear.  -Tips to help you befriend your fear and take action towards your dreams and goals.  Follow me on Instagram @julhouseholder

Do NOT listen to while driving or operating machinery. This week's episode is a guided awareness practice you can do sitting, standing, laying down, walking, or a combination of those postures (find and follow what feels good for you) to promote grounding and connection with your physical body. Tune in and notice your body, thoughts and emotions without judgement or trying to force your mind to be clear. The key here is to be present with what is and observe the energetic information (thoughts, feelings, sensations) moving within without trying to change them or make them go away. Royalty Free Music Adrift Volume 2 by Christopher Lloyd Clarke

This week's episode our guest Melissa Alexis and I will dive into: Inter-cellular healing through breath, movement and rhythm. Mindfulness in leadership. The power of self reflection and self inquiry. Healing justice. How to find our way back to ourselves and each other. Finding home and belonging in the body. Melissa Alexis is Founder & CEO of Cultural Fabric, an applied mindfulness consulting company innovating specialized interventions for holistic well-being and leadership. Since launching Cultural Fabric in 2016, Melissa has developed frameworks to integrate mindfulness, racial healing, mental wellness, embodiment, and leadership development. Combining these areas of expertise, in 2018 Melissa designed and launched the signature program, Healing Arts Institute, a Mindful Facilitation Certificate Program for Embodied Leadership & Social Transformation. On the leading edge, the program supports people to elevate their internal consciousness and embody their values to transform social environments. She is committed to helping people connect ideas and solutions across sectors to move racial equity and well-being from theory to practice. Her work highlights the inextricable connection between self-care and care of the collective. Connect with Melissa: Follow Melissa on Instagram @culturalfab Click here for the Cultural Fabric Facebook page Click here to access the Cultural Fabric website Additional References from this episode: “Being who you really are means being free of all the identifications from the past that have built your false sense of identity.” -Paper called Uncovering the Essential Self by Tony Schwartz Thich Nhat Hanh (Vietnamese Buddhist Zen master, poet, scholar and human rights activist)

Welcome back to the Reach New Heights Podcast where today we are diving into the topic of self image and the roots of our self talk, standard of beauty, and how to begin building a new relationship with ourselves and our self image. Video referenced of the model before and after photoshop: https://www.youtube.com/watch?v=y7PSMSNLcDg Follow me on Instagram @julhouseholder

This week International Motivational Speaker And Life Coach Wayne Forrest is joining us to discuss: How to grow through life's challenges How to harness our inner hero and inner strength The importance of courage and vulnerability Living authentically Powerful tips to equip yourself with in building dreams and moving past fear Wayne Forrest is an International Transformational speaker and Life Mastery Consultant, and Co-Creator of CHB Swim 4 lives Non for profit, which supports local schools in doing deep water programs and swimming lessons, to help save lives from drowning. Wayne says his sporting accident in 1995, leaving him C5 Tetraplegic, was the catalyst for his on-going journey into personal development. Wayne shares his journey from the heart to enable others to believe that you too can build and live into your dreams and live a life you love, regardless of the challenges, struggles or perceived disabilities you face. Watch Wayne's TEDx Talk, here. Connect with Wayne on Instagram @wayneforrestnz Click here to access Wayne's gift to you. For his Youtube Channel, Wayne Forrest Coaching, click here

This week's episode dives into the three tiers of self care (body, mind and spirit) and and how we can better nourish ourselves in our process of reaching new heights in our lives. References: Book- Minding the Body, Mending the Mind by Joan Borysenko, Ph.D. Dr. Marisol Queen of Thrones https://drmarisol.com Connect with me on Instagram @julhouseholder

In Episode 4 of the Reach New heights podcast, we are talking about building emotional literacy and navigating difficult emotions. We will dive into: -Powerful reflection questions, tips and exercises to support you in self-improvement and navigating emotions. -Societal stigmas and ideas that affect our emotional health and understanding of our emotions. - Self empowerment through transformational willingness. Book Referenced: The Wisdom of Anxiety: How Worry and Intrusive Thoughts Are Gifts to Help You Heal by Sheryl Paul Riding the Wave of Emotions Article by Kendra Anderson, LCSW https://www.mindsoother.com/blog/riding-the-wave-of-emotions Connect with me on Instagram and TikTok @julhouseholder

Have you ever felt like you are behind in life? That your life isn't meeting this "timeline" for what it could or "should" be. In this episode we dive into this concept and feeling of being behind in our life schedule/path, power questions and tips to reveal the roots of these feelings, and nature's messages about pacing. New episodes every Tuesday! Connect with me on Instagram @julhouseholder

In this week's episode we dive into: What motivates us to change? Two signals life sends us when there is a dream ready to emerge. Societal expressions and paradigms that can influence our capacity for building dreams. Syntropy and entropy. A life assessment to help you gain clarity on where in your life you would love to reach new heights. Book referenced is: A New Operating Manual for Being Human: A Humanistic/Holistic Perspective on Counseling Psychology and Personal Growth by Neil Klein Ed.D. Follow me on instagram @julhouseholder New episodes every Tuesday!

In this week's episode, I share about how a health crisis changed the trajectory of my life and led me to my burning desire to change, and the importance of transformational willingness.  Connect with me on Instagram @julhouseholder