The Saint Belford Podcast

Hi everyone and welcome to episode 50 of the Saint Belford podcast. I just want to start off by saying thank you to each and every one of you for tuning in. It's kind of bittersweet because while I've reached a personal milestone - 50 episodes of The Saint Belford podcast - I'll be pressing pause on the podcast while I'm on maternity leave. This will be the last episode of the season until we kick off season 4 next year around February when I return back to work. To wrap up season 3 of The Saint Belford podcast, I'm going to share five snippets from the most popular episodes of the season.

Last Thursday, I tripped and fell at 34 weeks pregnant. 36 hours later, my husband Tom and I were driving home in peak hour Melbourne traffic, when suddenly, a Ute slammed into the back of our SUV.  My logical brain quickly swooped in and told me we're all okay so there's no reason to be sad. But I was sad. I was devastated. I was depleted. I was genuinely scared of what might happen next. I felt like curling into a ball and crying but I felt as though my tears were unjustified because well, we were all okay. Physically, we were fine. Then, I remembered something my psychologist told me.

Practising self-care is not just about the activities and rituals you engage in to recharge your mind and body. What you say no to is just as important. That's where boundaries come in. Boundaries are a way of clearly communicating your needs and your limits. They highlight what you will and won't accept. They protect you, set the tone for your relationships and give you the space you need to prioritise your wellbeing. As Jayne Hardy so eloquently put it: Healthy boundaries are the difference between saying “yes” because we feel we ought to and saying “no” because we mean “no”. What you say “yes” and “no” to will likely change over time, depending on your priorities, values and lifestyle. But ultimately, it's your right and responsibility to decide what your limits are and then to communicate and assert those boundaries. Which of course is the challenging part. So let's explore three practical ways to uphold your boundaries and protect your time, energy and well-being.

Pelvic floor exercises during and after pregnancy: www.pelvicfloorfirst.org.au Pelvic Floor Health for Expectant and New Mums (Free ebook) https://continence.my.salesforce.com/sfc/p/#A0000000KUc9/a/5K0000003Iek/nEDoZ3oU8.RlEab2f0E7RQ_RYNAeSA1rtAjEgDcSf0g Returning to Sport or Exercise after the Birth (Factsheet) https://continence.my.salesforce.com/sfc/p/#A0000000KUc9/a/5K0000002xD2/dLOYGIJSa6Lk.HQBMWQvJ6ljPOOCk9PDCbUSefU0o8E International Return to Running Postnatal Guidelines  https://absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf For more information about aspects of returning to fitness postnatally, listen to the Running to the Core podcast on Apple Podcasts or Spotify: https://thepregnancycentre.libsyn.com/ To find a physio in your area: www.australian.physio

We can all agree that sleep is important. But, have you ever thought about why getting enough sleep is so important? Why does it matter if we get 6 hours or 8 hours? Why does it matter if we pull an all-nighter every weekend? Let me share some sobering facts that helped shift my perspective on sleep and change my daily habits for good because once you understand the facts, it's hard to ignore sleep. It's hard not to recognise that it is a primary pillar of good health and it's time to retire the antiquated idea that we can sleep when we're dead.

Tune in for a 5-minute body scan meditation brought to you by Angelina Morino. Angelina Morino is an accredited Hypnobirthing Australia practitioner, meditation teacher, Kids yoga instructor, mumma to one and founder of The Haus Of Health which combines antenatal education and mindset to empower families to have an incredible birthing and postpartum experience. Angie provides support, guidance and education for parents as they journey through pregnancy, birth and beyond. Instagram: @thehausofhealth Email: hello@thehausofhealth.com Website: thehausofhealth.com Use code: 'SAINTBELFORD' for 50% off Angie's 25-day guided meditation (25 x 5-minute meditations)

I want this to be a reminder for those who also struggle to rest, even when you're on holidays. You do not need to make your holiday more productive because REST in itself is productive.

There are many things that stand in the way of our best intentions. You already know the importance of self-care, but understanding the logic and theory doesn't automatically translate into a solid and consistent self-care practice. You need to feel as though it's achievable. The problem is, the guilt that surfaces, the self-sabotaging self-talk, the inability to say no - these are all roadblocks that keep us from following through with our best intentions. These are all hurdles we need to cross before we can confidently prioritise our wellbeing. So let's go through the biggest barriers to self-care and how to overcome each one.

It can be hard to channel kind, compassionate words when you're tired, so let me plant some seeds for you. These are the messages I need to hear when I'm tired, exhausted and on the brink of burning out.

Take your free personality test: https://www.scienceofpeople.com/personality/

https://www.psychology.org.au/find-a-psychologist   It took me years to seek the help I desperately needed. It took me a long time to invest in my mental health, so believe me when I say, I understand the resistance. I understand the fear. I understand the challenges that come with it. I get it because I've experienced them too. It can be incredibly intimidating and daunting and confronting. Pouring your heart out to a stranger isn't easy. Working on yourself isn't easy, but from my experience, it's how you access the light at the end of the tunnel. It's how you shift your lens on life as you know it. It's how you create a future you want to wake up for. Getting the support you need is an investment, not only in your mental health but in your overall quality of life.

I am no mental health expert so I want to preface this episode by saying that if you are struggling with your mental health in any way shape or form, please know there is a whole network of support out there to help you on your journey. You are not alone in what you are experiencing and there is always light at the end of the tunnel even you can't see it right now, it's there. Take it from someone who battled depression in her teens and early twenties. It goes without saying, I still experience ups and downs, everyone does, but because of my past, I'm deeply invested in my mental health and finding new ways to support my own wellbeing. I hope that by sharing these less common forms of self-care that aren't heavily broadcasted, you might discover something that actually works for you.

Ever purchased a planner and stopped using it by the last week of January? Believe me when I say, you are not alone. You can take a little comfort knowing that it's actually pretty common. So, what do you do when the “new year” enthusiasm starts to fade away? Start implementing these simple tips to ensure you stay organised and empowered all year round.

This will be the last episode of the season until we kick off season 3 on 12 January 2023. To wrap up season 2 of The Saint Belford podcast, I'm going to share five snippets from the most popular episodes of the season.

Download and print our 2022 Reflection Exercise: https://cdn.shopify.com/s/files/1/2170/8175/files/Saint_Belford_End_of_Year_Reflection.pdf This is the same reflection exercise you'll find on the last few pages of Curation 2022.

How to write and leverage the power of affirmations: https://www.saintbelford.com.au/blogs/blog/how-to-leverage-the-power-of-affirmations These are the words and messages I desperately needed to hear when I was pregnant with my first but even now that I'm pregnant with my second, I still need these reminders to shift my mindset and protect my mental wellbeing. So I genuinely hope what I'm about to say will encourage a generous dose of self-kindness, self-love and self-care when you need it most.

Shop Curation 2023 Diary now: www.saintbelford.com.au --- I think we can all agree that the addiction we have to our phones is real and deadly. I always feel digitally hungover after spending a long amount of time in front of a screen, especially when that screen is my phone. It's probably because my neck is craned forward, my shoulders are hunched over and well, my brain goes into overdrive with all the content I'm consuming at such a rapid pace. But even with the unappealing consequences of excessive screen time, not to mention, the amount of time it steals from more important things, I am like the moth to a flame and I know I'm not alone here. So, I want to share what's worked for me. I want to share 3 simple ways to reduce your screen time dramatically so you can spend more time in the real world and take back control over your time.

Shop Curation 2023 Diary now: https://www.saintbelford.com.au With all the extra curricular activities the holiday season brings, like battling shopping centre crowds, buying the perfect gifts, spending more than future you would appreciate, not to mention managing your overflowing social calendar alongside work commitments and general life admin, you probably feel like time is your enemy and surrendering to the chaos is the only way to get through this season. But, I promise you it's not. You have a choice. So, to help replace the chaos with a little more calm and composure, I want to share my favourite self-care tips to get you through the silly season without burning out.

Shop Curation 2023—the all-in-one lifestyle planner that seamlessly blends everyday tasks with self-care, habits, mindfulness, gratitude and goals. www.saintbelford.com.au

As you move through different seasons of life, your self-care practices will naturally evolve. You may drop certain rituals and pick up other practices that feel more aligned with your needs. When your self-care practices no longer nourish you or provide the benefits it once did, treat it as a sign to explore new activities and rituals. We know it can be a little daunting to shy away from what's familiar. If you're feeling added resistance because you're unsure where to begin, then you'll appreciate this episode all the more because I'm going to share 6 self-care rituals that you can try at home. Who knows, you might just stumble upon your new favourite self-care ritual.

Apologies about the audio quality on this episode. We'll be back to HD audio next week! --- When was the last time you stopped to acknowledge your progress? Your achievements? Your milestones? Your personal growth? I'm not just talking about achieving those big picture goals either. I'm talking about the little wins that are so easy to overlook because they don't necessarily qualify for the highlight reel on Instagram. Like achieving a 7-day streak for a habit you've been struggling to build. Or choosing to uphold your boundaries and saying no for the first time. Or staying calm when you feel triggered by someone's thoughtless comments. These are all forms of progress worthy of celebration. After all, it's all those little wins that ultimately allow you to achieve those big picture goals.

The truth is, sticking with a meaningless goal (especially when you're craving something different) doesn't make you committed or loyal. It means you're scared of jumping into the unknown. Here are 4 things you need to remember whenever those feelings of guilt start to surface because you've decided to shift gears.

Free monthly habit tracker: https://cdn.shopify.com/s/files/1/2170/8175/files/Curating_Habits_That_Stick_FREE_Habit_Tracker.pdf Download the last few months of Curation 2022 for free: https://www.saintbelford.com.au/pages/free-resources

The human brain follows the law of least effort. It is wired to conserve energy wherever possible which means it will inevitably gravitate towards the easiest and most convenient option. In other words, we want to do what's easy. We're more motivated to do the things that involve less effort. So, when it comes to building new habits, it's important to approach it with this fact in mind and do everything that you can to make your habit easier and more effortless. So let's dive in and explore four really simple strategies that you can implement to make your habits easier to uphold. How to find your chronotype: https://casper.com/blog/chronotype/

If, like myself, you need some help adopting a slow, steady and more mindful pace, here are 3 grounding reminders to help you slow down, break the cycle of rushing everywhere, and savour the simple joys of everyday life.

The fact is, happiness is a choice. When you flex your gratitude muscle and start reflecting on the things (big and small) that you are genuinely thankful for, you will discover an inner source of happiness. An inner pot of gold. An inner source of happiness that you can lean on at any time. It changes your perspective, your state of mind and the energy you radiate. 

When life doesn't go to plan, it can be unsettling and frustrating. It's easy to catastrophise. panic. lose faith in your abilities, and believe the worst is about to unravel. Bottom line, it's easy to lose sight of the bigger picture. It's okay to be disappointed. Your feelings are valid. It's okay to feel your feelings. I can't tell you how many energy-sucking pity parties I've thrown myself over the years when things don't go to plan, but I can tell you what's helped me through those moments of disappointment. Here are five things to remember when the unexpected happens.

Last week, I hit send on the biggest, most important email of the year. Our 2023 diary launch email. I hit send to 24,000 subscribers, only to realise the subject line was a year old: Curation 2022 Diary Just Launched! it read. Whoops!

There are definitely seasons of life that feel more chaotic than others right? I'm talking about the weeks with very little white space left in your planner. The weeks with overflowing to-do lists that inevitably flow onto the next week and the week after that. So, I want to share four small but powerful steps I've taken to prioritise my physical and mental wellbeing so that you can do the same.

This one is for the people pleasers. The ones who struggle to say no and feel miserable for saying yes. The ones who always compromise their needs to satisfy the needs of others. The ones who feel guilty for even thinking that “no” is an option.

This will be the last episode of the season until we kick off season 2 on the 26th August. I'm taking a short break so that I can focus on launching our 2023 diary collection, which will be launching on the 1 September for those counting down. If you haven't already, make sure your join our VIP list for exclusive launch day discounts and first pick of this highly anticipated collection. https://www.saintbelford.com.au/pages/vip-list To wrap up season 1, I'm going to share five snippets from the most popular episodes of the season.

With a little trial and error, you can find your magic formula to take your brain out of overdrive and bring it back to a calmer, more restful state.

Bad habits are subjective. We all have different definitions of what a bad habit looks like. And that definition is influenced by our values, our goals and our intentions. The reason why I'm sharing this is because I know I'm not the only one who struggles to break a bad habit. Even if you don't consider what I'm about to share a bad habit, I know that you will be able to apply the same principles to the habits that you do want to break.

If you feel guilty for putting your needs first. If you believe that self-care isn't accessible to you. If you believe that breaks should be earned, then I want you to keep listening because you need to hear the truth. You need to know that the stories you're telling yourself aren't true. You need to hear the facts so that you can change the narrative.

Looking for some fresh ideas to elevate your morning routine or wind down in the evening? Here are 20 daily self-care rituals that take anywhere from 30 seconds to five minutes to complete.

What if your trusty planner could also help eliminate a lot of the daily struggles that you experience? Here are 4 brilliant tools you can add to your planner that will infinitely improve your quality of life! Download a free PDF of the last 6 months of Curation 2022 Diary (July–December): https://www.saintbelford.com.au/pages/free-resources

Do you often feel overwhelmed by your to-do list? Do you ever so overwhelmed that you don't even know where to begin? If we stop to ask ourselves a few specific questions, we can figure out what our true priorities are and feel a sense of relief knowing we don't need to do everything right now.

Bringing work home can present some big challenges, like working longer hours or encountering distractions during your workday. Here are 6 practical ways to help you work from home effectively and leave work at work!

How do you care for yourself when you're having a bad day? If you know deep down your go-to strategies aren't exactly healthy or helpful, then I invite you to try one of these mood-enhancing activities. You don't even need to leave your house!

Turn your intentions to “eat well” into reality by following these five simple steps. Accredited Practising Dietitian, Christina Ross, shares five simple ways to create a nourishing meal plan every single week. Christina Ross is an Accredited Practising Dietitian, Health Coach, mother of 2, and founder of Cultivate Nutrition, where she provides online nutrition consultations with a specialised interest in nutrition for families, mothers and pregnant women. Christina guides and supports women who are looking to reclaim their health and cultivate a positive relationship with food – to be the best version of themselves, for themselves and their family. You can learn more about how Christina can support you to eat well and feel your best through the following channels: Website:          www.cultivatenutrition.com.au Email:               christina@cultivatenutrition.com.au Facebook:         www.facebook.com/cultivatenutritioncommunity Instagram:        www.instagram.com/cultivatenutrition

If your internal dialogue tends to be more critical and judgmental, you are definitely not alone. We are hardwired as humans to remember negative experiences over positive ones, so it's not uncommon for our inner critic to be more dominant than our inner coach. We tend to replay our mistakes more than our wins, which only adds power to the “I'm not good enough, I can't do anything right” self-talk. And when those stories are played on repeat, it can have such a huge impact on your self-worth, your confidence, your resilience, your overall mental health. Fortunately, you have the power to change the narrative. You have the power to change the story. Just like with anything, it takes time and repetition. https://www.saintbelford.com.au/blogs/blog/9-powerful-techniques-for-reframing-your-self-talk

How you close off the week and start a new one can make a world of difference. Your rituals, habits and routines can set the tone for the rest of the week. Let's explore 7 Sunday rituals you can adopt to make the rest of your week run a little smoother.

Isn't it interesting how some habits form effortlessly while others are an uphill battle to build? I recently jumped on the Wordle trend, so I want to break down how and why this habit was so easily formed so that you can apply the same principles to the habits you actually want to build.

Searching for some practical ways to calm your mind in stressful situations? Let's explore 8 ways you can manage stress and stay cool, calm and collected. Just remember, you need to practise these strategies over and over again before they become your "default" stress response.

Maybe you're feeling a little rundown. Maybe you've pushed yourself too hard and now you're running on empty. Wherever you are on the depleted scale, these are the five self-care habits to prioritise.

Even if you recognise the value and the importance of self-care, it's so easy to slip back into old habits and make these incredibly common self-care mistakes. Spoiler alert: I still make these mistakes too!

What if you could approach your goals with a different mindset, a different strategy—one that can help you move through the harder days with a little more ease and little more focus? Here's my best advice for pursuing and achieving the goals that are most important to you.

Despite what we've been told, it doesn't just come down to motivation and self-discipline. Let's go through five common reasons why your habits might not be sticking, and what you can do in each scenario.

Knowing the best thing to do for yourself when you're already feeling overwhelmed and exhausted can be challenging. Fortunately, there are a few proactive exercises you can proactively complete now to support and comfort your future self.

For those who struggle to switch off and prioritise yourself, this one is for you. Here are 8 practical tips for integrating self-care into your daily routine. https://www.saintbelford.com.au/podcast