You Time™ | Self-Care Podcast

In this week's episode of You Time, Nastastia Scott, the founder of Moms Who Chill, sit down to talk some real talk about pregnancy and motherhood. We dive deep into what it means to cancel snapback culture, and what snapback culture is in the first place. This episode is a must-listen for new or expecting moms. About Nastasia: HI! My name is Nastasia. I am a mom of two boys, business owner, and certified life coach. I am a former teacher as well as a former model. My work’s purpose is helping women set and achieve their goals, build true and sustainable confidence, and personal identity. I also want to break society’s expectations of mothers, which is what led me to create the Cancel Snapback Culture movement. Snapback culture is the pressure society can place on mothers to “bounce back” to their pre-baby bodies shortly after giving birth. The Cancel Snapback Culture movement is about not rushing ourselves to look the way we once did, because when we become mothers, we become new in so many ways. The Cancel Snapback Culture tees and sweatshirts are available on my site www.threadconnectionco.com (search Cancel Snapback Culture in the search bar) . My blog Moms Who Chilll , is community of moms who just want to make mom life easier for us all. There we focus on honest motherhood, and living authentically, while sharing mom hacks and tips. To follow the blog go to www.momswhochilll.com . My socials are @nastasiascott @momswhochilll and @threadconnection . I would love to see you all there. Topics Covered: What is Snapback Culture? | 4:45 Putting Pressure on Yourself | 12:56 The Second Pregnancy | 21:42 Those Who Care | 35:18 Goals For Breaking the Stigma | 45:45 Final Questions | 49:34

In our busy pandemic world, there are so many barriers to moms creating time for themselves. But, that doesn’t make self-care any less important, in fact, it’s more essential now than ever before. In this week’s episode, self-care strategist and certified therapist, Jess Durando, and I examine self-care and the strategies surrounding it. If you’ve ever felt like self-care is impossible to create and you’re not sure where to start, this episode is eye-opening and an absolute must-listen. About Jess Durando Jess is a licensed clinical therapist, certified nutrition coach and certified pre-& postnatal coach, and takes a mind-body approach to helping moms in every phase of motherhood look and feel their best. While moms often push the pause button on their own lives once they have children, Jess passionately believes that moms are able to better manage motherhood and show up as their best selves once they start taking care of themselves first. Moms are better able to show up for others once they start showing up for ourselves. This is why Jess specializes in helping moms create custom self-care strategies that help them feel more confident and connected, while ditching the mom guilt, all or nothing thinking and comparison. Jess is a mama of 2 little ones, Owen and Blakely. She lives in Atlanta with her husband, kids and 2 pups. She is a lover of dogs, desserts and adventure. Sarcasm and profanity are her love languages. Topics Covered Feeling two feelings at once | 3:26 Toxic positivity | 5:12 Jess' story | 11:13 Tips on how to stay connected to yourself | 15:26 Hierarchy of self-care activities | 22: 28 Asking for help & letting go of control | 32:12 Always reacting | 38:50 Final questions | 47:39 Additional Resources Are you looking for additional resources for this week’s episode? Check them out below! Here’s the book Jess mentioned, Essentialism. You can read more about Jess’ hierarchy of self-care here and here. Connect with Jess on Instagram and learn more about her coaching work on her website.    

For many years I lived my life for others. I was constantly trying to “be a good person” and “do the right thing,” all at my own expense. I became burned out, exhausted, and overwhelmed by the lack of support in my life. With a few major ah-ha moments and steady application of a few personal development tools, I began on my path as a recovering people pleaser. Listen in to learn more about what my life looks like today. Topics Covered: What is a people pleaser? | 1:02 How do you become a people pleaser? | 7:56 My life as a people pleaser | 11:05 Common signs of people pleasing | 15:29 Things that are my, yours and the universes business | 18:21 Life now as a recovering people pleaser | 20:33 The rules changed with pregnancy | 24:04 Taking your power back; your tool kit | 27:58 Additional Resources: Curious to learn more about people-pleasing and the path to recovery? Check out the below resources! Blog: What Are People-Pleasers? Your Definitive Guide Blog: How to Stop Being a People Pleaser Blog: My Recovering People-Pleaser Story Podcast: People Pleasing with Therapist Stephanie Essenfeld Try BetterHelp today Does virtual therapy feel like the best option for you? Learn more about BetterHelp and save 10% on your therapy sessions.

On this week’s episode of You Time, I sat down with Dr. King to talk all about the importance of advocating for yourself as a patient, especially if you’re pregnant. Dr. King shares helpful tips about advocating for yourself as a first-time mom, how to say No, and answers some important questions about postpartum.   A special note: this episode originally aired as a video interview on our sister site Hello Postpartum, a free expert-created resource library for new moms. Here’s more about Dr. King: Dr. Kiarra King is a board certified obstetrician gynecologist that always “delivers” with a dose of style!   In addition to being a skilled physician and surgeon, Dr. King has a lifelong passion for fashion, beauty, and healthy living. On the job, she seeks to make women whole and empower them to live their best lives.   She desires to live a life that inspires those around her to embrace their given beauty and walk in their purpose. Blogging has enabled her to share not only her love of fashion and beauty but also the keys to healthy living via a variety of vegetarian and plant-based recipes. Topics Covered: The journey to OB/GYN | 00:26   Conversations with moms | 7:12   Self-advocating as a first-time mom | 12:06   Patriarchal medicine is changing | 19:23   You can say “No” | 23:26   Trusting your doctor | 32:22   Questions for postpartum | 36:15   Realizing you’re not alone | 44:48   Being specific with what you need | 48:28   Additional Resources  

Episode 59 | September 22, 2020 What's New this Week Finding time for yourself as a busy mom can sometimes feel overwhelming and next to impossible. There are so many demands placed on the modern mama, and often that precious alone time is hard to find. In this episode, I walk you through three of the five common roadblocks to creating self-care to help you (hopefully!) reprioritize your health and wellness with confidence. And yes, we will dive into the dreaded ‘self-care guilt’ and I’ll share some practical tips to help you become more at peace with feeling guilty. Topics Covered: What is holistic self-care | 4:51 3 types of self-care | 7:43 I feel guilty | 9:25 Not enough time | 14:36 Where do I start with my self-care? | 18:28 Are you worthy enough? | 21:28 Additional Resources If you’re serious about learning how to care for yourself as a busy and tired mama, check out the new self-care digital bundle, Tired as a Mother. It contains helpful information and tools to help you overcome the five common self-care roadblocks that hold you back from caring for you. You’ll also find an assortment of free self-care worksheets and guides!

I've had anxiety for as long as I can remember. When I look back on my youth and early 20s, I didn't know that the sweaty palms, tight chest, and endless thirst were all signs of something more profound: anxiety. This week's episode touches base on my path with anxiety, including before, during, and after pregnancy. You'll also hear more about what I'm doing to help better navigate this disorder and how I'm supporting myself. Topics Covered My first anxiety attack | 4:19 Making changes | 9:12 A look at anxiety + pregnancy | 10:38 What triggers your anxiety | 15:50 Making the decision to ask for help | 18:40 Finding the root of things| 22:04 A supportive breathing exercise | 25:18 Additional Resources If you're curious to learn more about postpartum anxiety and other perinatal mood disorders, consider reading this first-hand story of a new mom with postpartum anxiety. If you feel you need more hands-on support for your depression or anxiety, head to Postpartum Support International for women's support groups, text/chat line help, and more. Also, make sure to head to our new sister-site for holistic support tools at hellopostpartum.com. Try BetterHelp today Does virtual therapy feel like the best option for you? Learn more about BetterHelp and save 10% on your therapy sessions. Read Next: Self-Care Tips for Mental Health in Uncertain Times

What does it mean to approach yourself in a ‘body neutral’ way and how does that apply to how you move your body? Helen Phelan shares her insight and knowledge on the topic in this week’s episode. In addition to examining what body neutrality is, Helen and I chat about struggles during quarantine, pre-and postpartum strength and fitness, and more specifically about diastasis recti. Helen Phelan is body neutral pilates instructor, intuitive eating coach, reiki practitioner, prenatal/postpartum corrective exercise specialist, eating disorder survivor and creator of Helen Phelan Studio, a virtual pilates studio and community for womxn craving movement that feels amazing, minus the body shaming.  She’s been featured in/contributed to Well+ Good, Huffington Post, Bustle, InStyle, and more on the topics of body neutrality and body shaming in the fitness world.  Topics Covered Body Neutrality vs Body Positivity | 2:18 Body Neutral Way of Thinking | 5:49 Body App | 10:45 Body Neutral Workout | 14:07 DR/Mom Belly | 22:38 Are You Experiencing DR? | 29:50 The Importance of Touch | 38:21 Final Questions | 41:41 Additional Resources Free 5 Step Guide to Stop Using Exercise as Punishment and Learn To Love Your Movement Practice Discount code for You Time listeners info: Go to:https://tv.helenphelanstudio.com Click start trial button Choose monthly membership Enter code: YOUTIME for a free month (in addition to the standard 10 day free trial) Be kind to yourself!

I was ultimately against the idea of a road trip when my husband suggested that we take one. As the weeks passed and COVID wasn’t improving, I decided that he was right and now is the time to embark on an epic adventure. So, we loaded up our beloved Airstream and hit the road with a specific destination in sight. On this episode, Corbin and I share our honest insight about the trip – what went right and what went so wrong – and chat all about our Airstream. Enjoy! Topics Covered Planning out our road trip | 2:58 Driving to Kentucky | 5:01 Stay for free with Harvest Host | 7:09 The second night | 11:50 Thank goodness for KOA | 14:45 Taking Mom through the Badlands | 17:49 Visiting Yellowstone | 25:19 Flathead Lake and heading home | 30:27 Top tips for road tripping | 32:19 Our Airstream | 36:24 Why we chose Airstream | 40:56 Traveling with our Airstream + a baby | 44:05 We answer: Airstream Q+A | 45:30 Additional Resources Planning a road trip? Check out Roadtrippers to help you plan your trip and stay organized! Also, you can save $5 on the premium version of the app with code BTR5QTP. As we mentioned, we used Harvest Hosts to camp at private farms and wineries along our route. You can stay for free (!), but it’s best practice to spend $15-$20 per night at the on-site store (if there is one). Road trip + baby must-haves: This backseat organizer with insulated cup holders to keep bottles, wipes, and toys handy A big cooler to stash lunch items and snacks (this one is a knock-off of a pricier brand and works great!) Non-toxic disinfecting wipes for bottles, pacifiers, and pump parts If you’re a breastfeeding mom, check out the Willow pump A few new toys to give your little one periodically The SlumberPod to instantly create a black-out “room” for your little one Portable phone charger or multiple power cords Lots of snacks of all different kinds Large water bottle that (ideally) keeps your water cold Hand sanitizer (!!!) we bought this large (non-toxic) one and kept it in the car and trailer

Chances are, the postpartum period that you planned for is nothing like what’s actually happening. There are minimal family visits, leaving the house feels extremely overwhelming, and many of your go-to places are (probably) closed for business.   All of these roadblocks aside, there is still potential for creating a self-care plan that is supportive and encouraging for you during this time. It may take some creativity, flexibility, and curiosity on your end, but caring for your needs is critical, especially as a new mother. Listen in to learn more about your postpartum self-care plan during COVID-19. Topics Covered   Caring for Yourself in a Completely New Way | 6:38 Assess Your Most Urgent Need | 11:18 Create a Game Plan & Get Creative | 14:46 Negative Self-Talk | 19:27 Feeling 2 Things at Once | 22:27 Additional Resources:   Check out the below resources mention in today’s episode: Listen in to this episode on tips for overcoming negative self-talk with Katie Horwitch Explore online therapy with BetterHelp and save 10% on your virtual therapy sessions  Read more about creating postpartum self-care during coronavirus Needing some self-care inspiration? Get 50 five-minute self-care ideas sent right to your inbox

Episode 54 | August 4, 2020 What's new this week Motherhood is f*cking hard at times. Okay, a lot of the times. To be honest, I was completely unprepared for just how difficult it would be. Yes, it’s rewarding and the sweet moments with my son make up for the learning curves and difficult moments - but that doesn’t make those moments any less real. Throughout the six months of motherhood, I’ve learned a handful of lessons that I hope help any new moms or moms-to-be feel more heard and seen, and you can learn more about them on this week’s episode. Topics Covered: You Can't Do It All | 5:41 Mom's DON'T Have it All Together | 9:26 Lonely & Isolating | 11:49 Always Be Prepared | 17:18 Nothing Will Go As Planned | 19:54 You Won't Love Every Moment of Motherhood | 23:07 Additional Resources Check out these helpful resources: How to Communicate Your Emotional Needs Healthy Communication in Relationships Interested in trying out Every Mother? You can read all about my experience with the program here and even save 10% on your program with code CARLEY10. Click here to try it out today! Also, grab your free fifty 5-minute self-care ideas here - it’s packed with easy and effective self-care ideas that you can begin to implement in your day right now.

Join us this week as I sit down with Jennifer Blossom, the founder of Blossoming Mommy and Baby, to chat about how moms can implement some simple (and effective) strategies into their days to boost their self-care and create more happiness in their lives. Sure, it’s not always easy to prioritize yourself, but with these techniques, you’ll feel inspired and ready to create space for yourself. About Jennifer Blossom:   Jennifer Blossom is a boy mom of two, occupational therapist, and CEO/Founder of Blossoming Mommy And Baby - a digital wellness brand that helps overwhelmed moms simplify motherhood using healthy habits and simple strategies in order to feel great and live a life of meaning.    Jennifer is also the host of the top-rated mom podcast, The Blossoming Mommy And Baby Show, and lives in a little fishing town with her husband and sons just south of Anchorage, Alaska.  Topics Covered Seeing Your Anxiety as a Different Person | 4:30   Drawing the Line | 8:48   A Starting Point for Moms | 15:04   How to Manage Your Days Effectively | 26:52   Final Questions | 34:36

Self-care has the power to greatly impact our physical and mental health, and if you’re the parent of a special needs child, taking care of yourself is essential. While you might be used to putting the needs of your child first, this episode will shed some light on the fact that you cannot care give without giving care to your needs, too. Kabrena shares actionable tips and information on how to create self-care as a parent with a special needs child. About Kabrena Williams:   Kabrena is a Special Needs Parent Coach, Board Certified Behavior Analyst, and Founder of Scratch Made Consulting. For over 10 years, Kabrena has worked in various clinical settings with clients who have autism, brain injury, mental disorders, and other developmental and cognitive disabilities. After overcoming being burnt out herself, she felt compelled to switch focus to a very niche group of individuals who are in need of her service, Special Needs parents.    She has worked tirelessly serving the community of Special Needs and believes that the topic of caregiver self-care needs to not only be addressed but readily available to the parents with children of exceptional needs. She has paired her expertise in behavior analysis with self-care to help teach overwhelmed Special Needs parents to utilize evidence-based self-care practices so that showing up doesn’t feel so weighty and out of reach.  When not serving her clients with Scratch Made Consulting, you can find Kabrena teaching dance at her local Visual Performing Arts High School as an Adjunct Dance Instructor who specializes in Afro Modern movement. Topics Covered How She Got Started | 3:54 Getting Over the Guilt | 8:34 Limiting Beliefs & Self-Care for the Special Needs Mom | 12:02 Finding Your Self-Care Practice | 25>29 The Win Method | 34:08 Final Questions | 42:29 If you’d like to learn more about Kabrena’s work or discover additional information about support for parents with a special needs child, connect with Kabrena below. Also, make sure to take a look at her self-care coaching program!   Facebook ,  Instagram, and Youtube     Facebook Group: Self-Care is Non-Negotiable   Self-Care Coaching Program

What's new this week For Lucie Marlo, she didn’t anticipate that opening a health clinic would lead her to some of life’s greatest and most profound discoveries. Lucie shares candidly about what working with those in their final moments of life taught her, as well as what her own health scare taught her about living. Sometimes we all need a wakeup call in life, and this is what Lucie discovered through hers. Meet Lucie For twelve years, Lucie heard incredible life stories from patients of all ages and walks of life. She clung to every word. In this book, Lucie recounts their tales and others as a source of inspiration. The book is filled with anecdotes of amazing people who display courage, hope, and optimism in the face of adversity. Lucie wrote this book to help people smile more often, cherish the moment, and live life to the fullest.  Lucie’s desire to make a difference led her to earn a Ph.D in nutrition. Today, she dedicates the majority of her time to her art and various fundraising efforts. She splits her time between Victoria, British Columbia, and Scottsdale, Arizona, where she paints from her studios. Lucie has been a guest on a number of television and radio shows and has been featured in multiple magazines. Her art style is distinctive for its dynamic compositions and interplay of colors. Lucie describes her painting process as a reflection on life: her artwork’s recurring theme is maintaining optimism through life’s trials and tribulations. Her work has become a part of corporate and private art collections across Canada, the USA, Europe, and South Africa. Topics Covered Wearing Many Hats | 3:56 Stories Behind the Book | 6:32 Life Lessons | 10:15 Keep Your Inner Child Alive | 14:21 Look Fear in the Eyes | 22:31 Staying Inspired During Hard Times | 34:09 Final Questions | 38:12 Additional Resources Grab your copy of Lucie’s book Life is Now to read all of the inspirational stories captured within.

Intense mood swings, exhaustion, sadness, and anger are all signs that something is off during a mother’s postpartum phase, but when does one draw the line and ask for help? Or how does a new mom get help in the first place? Jess and I chat about these questions and more in a candid conversation about postpartum depression, infertility, miscarriage, and the state of our health care system in the United States. There’s more to postpartum than the blissful moments’ everyone expects you to feel, this is a real story of a new mom’s strength and vulnerability. Meet Jess Jess is a certified therapist, mom of two, and founder of Light + Lotus. She is passionate about natural wellness, spirituality, and essential oils. Follow her on Instagram for daily inspiration and education. Topics Covered Jess’s road to motherhood | 3:37 Grateful but struggling| 9:24 The defining moment of “I need help” | 11:18 Picking up the phone | 15:32 Her experience with baby number two | 24:16 No mom focus| 33:10 Jess answers self-care questions | 38:55 Additional Resources Are you looking for more resources and support for your postpartum phase? Hotlines: If you are experiencing an emergency situation, please call 911 National Suicide Prevention Hotline: 1-800-273-8255 Postpartum Support International (PSI): 1-800-944-4773 Supportive books: The Fourth Trimester This Isn’t What I Expected The Postnatal Depletion Cure Build Your Nest: A Postpartum Planning Workbook  Blog posts: Postpartum Self-Care Tips for New Moms Every Mother: My Postpartum Workout Routine The Modern Mama’s Must-Have Newborn Baby Items

It’s not always easy to say what’s on our minds, and even when you do, it’s not guaranteed that you’ll receive the support you need. Relationship coach and self-love practitioner Jonathan Aslay shares all about the power of self-love and crystal-clear communication through his personal experiences and tragedies. Listen in as Jonathan challenges the common beliefs around relationships and helps to improve the way we communicate - with ourselves and our partners - for a happier, more peaceful life. About Jonathan: The focus of one of America's Leading Mid-Life Dating Coach has expanded into a deeper, essential philosophy of what it truly means to LOVE.   After losing his 19-year-old son Connor in 2018, Jonathon Aslay’s grief led him on a soul-searching inner journey, where he became aware of an often-overlooked dimension of the dating conversation.  He realized that the process of dating reveals the most common emotional health issue faced by many singles seeking a partner: a distressing lack of self-worth, self-regard, and self-love.  Today, he is on a mission of encouraging both men and women to fully love themselves with a new book, "What The Heck Is Self-Love Anyway?"—packed with fun, engaging spiritual and personal growth practices - his dynamic Mid-Life Love Mastery mentorship program, that inspires hundreds of people daily, around the world, and his new podcast, What Would Love Do? Topics Covered What does healthy communication look like? | 1:03 Recognizing your ego is getting in the way | 5:29 Spiritual bypass | 9:48 Characteristics of the unhealthy ego | 11:41 Self-love | 14:33 You don’t have a clue how relationships work | 25:18 5 signs of emotional maturity | 29:27 Hold the bucket | 40:46 Healthy requests | 46:19 Final questions | 50:43 Additional Resources Check out the below resources mentioned in this week’s episode: What the Heck is Self-Love Anyway? by Johnathan Aslay The Untethered Soul by Michael Singer Eight Dates by John and Julie Gottman The Four Agreements by Don Miguel Ruiz Non-Violent Communication by Marshall Rosenberg

  When Erin’s son received a surprise diagnosis in the middle of a global pandemic, she wasn’t sure just how she’d navigate and cope with this major change. Erin vulnerably shares her family’s experience through COVID-19 and then some.   About Erin: Erin Spahn Erenberg is a mom of three, attorney, serial business builder, and, most recently, the founder of Totum. Totum, which means "whole" in Latin, helps modern moms pursue wholeness in mind, body, relationships, and ambition through products, online resources, events, and advocacy.    Erin launched Totum when she realized that resources abound for pregnancy and for children, but women experiencing the massive transformation of motherhood are largely on their own. Totum offers a mother's support cookie featured in Goop, a cause-supporting nursing tee that’s a favorite of women like Kate Hudson, Minka Kelly, and Sarah Michelle Gellar, and provides resources, community and expertise through @totumwomen on Instagram and in-person events. Totum has partnered with brands like Happiest Baby, Lunya, ThirdLove, and Hatch to reach mothers across the country with the message of truth and support in motherhood.   Topics Covered: About Totum | 1:03 Difficult Times | 14:10 Navigating through Trauma | 28:02 Conversations Around Anti-Racism | 37:07 Learning Everyday as a Parent | 44:43 Final Questions | 51:33 Additional Resources: Learn more about Totum Women by connecting with the community on Instagram or trying out the lactation cookies formulated with high-quality ingredients for nursing mothers. You can also check out Totum’s list of anti-racism resources and support tools.

Music is a deep part of our world, but what is the role it can play in supporting a new mom during postpartum? Research shows that there can be positive impacts on a mother’s health and wellness when she chooses to engage in music therapy. If that sounds intimidating, it’s not. Listen in to this week’s episode as Mary and I dive deeper into the power that music holds for mama and baby. About Mary Sperline: Mary Ardington Sperline is a health + wellbeing advocate and certified music educator. She graduated with distinction from the Royal College of Music London’s Master of Science in Performance Science program in 2017. Mary currently teaches music to K-5 students at an elementary school in the Pacific Northwest. Her passion is making the healing power of music accessible for everyone, especially postpartum mamas. You can follow her on Instagram and learn more about Music for Moms at @marysperline. TIMESTAMPS: How parents can support teachers | 5:35 Impact of music on babies & new moms | 10:07 Helping mothers who need it most | 19:17 Practicing music therapy | 29:08 Final questions | 38:55

I’ll never forget the day I learned that your menstrual cycle isn’t simply a week or so that you’re bleeding. As a woman, I should know this stuff, right? Learning about the four different phases of the menstrual cycle was so empowering and allowed me to feel significantly more in touch with my body for the first time in quite a while.  To help break down the unique phases, I sat down with health and hormone coach Lauren Chambers of So Fresh N So Green. She drops some jaw-dropping knowledge that I believe, every woman should know. This episode dives deep into each phase and dissects how you can live your life with greater ease by tuning into your unique cycle. About Lauren Chambers Lauren Chambers is the Nutrition + Hormone Health Coach of sofreshnsogreen.com. She's on a hot mission to help you balance your hormones + heal your relationship with food, so you can feel good + live your best life. Topics Covered: Your menstrual cycle is more than your period | 3:04 How your hormones impact your cycle | 4:22 The four phases of a menstrual cycle | 8:38 Signs of estrogen dominance | 21:41 Common signs of low estrogen | 27:23 Supporting your cycle after breastfeeding | 29:12 Learning to set boundaries | 40:59 Lauren answers questions on her self-care | 45:21 Additional Resources: If you’re looking to help decode the four phases of your menstrual cycle, check out the collection of resources below. Resources from Lauren: Hormone Balance Reset Plan My Postpartum Recovery How To Transition off Birth Control Naturally Other resources to check out: Woman Code by Alissa Vitti Information on balancing your hormones through seed cycling Learn about BBT and the Daysy Fertility Monitor

Often, pregnancy and birth don’t go as planned, and many women find themselves having a c-section for a variety of reasons. In fact, the global c-section rate is a whopping 21% according to an NPR article. That’s pretty alarming to me, to be honest. After the birth of my breech baby via c-section, I quickly realized just how much I didn’t know about this procedure. I’m sharing that crucial information and some helpful tips with you on this episode of You Time. Topics Covered: The global rate of c-sections | 3:46 You’re fully awake…usually | 5:04 Sex can still hurt | 8:02 Bleeding happens| 10:31 Why your milk might be delayed | 13:01 Get a move on it, sister | 15:15 Catheter talk…you need to know! | 17:27 You’ve got this, mama! | 19:37 Additional Resources: Here are some additional resources and things to know about c-sections: General information about the global c-section rate Supportive breastfeeding tips for cesarean moms Information on pain during sex post-c-section and the best organic and all-natural lubricant I’ve found Make sure to check out the c-section recovery kit ideas plus recovery tips that I put together. I hope you find it helpful in preparing for and recovering from your c-section. Exclusive savings! Interested in learning more about the Willow hands-free breast pump? Click here save $25 on your Willow 3.0

I sit down with Wendy Ellis, ND and RJ Selfridge, the director of coffee at trücup to discuss the benefits of coffee - specifically, low-acid coffee like trücup - and we dive deeper into if coffee really is bad during pregnancy, breastfeeding, and even pre-conception. Wendy and RJ debunk longstanding coffee myths left and right and provide solid data-backed evidence in the defense of coffee. Topics Covered: The Story of trücup | 5:07 Medical Benefits of Coffee | 9:03 Coffee During Pregnancy | 11:31 Effects to Your Developing Baby | 16:41 What Coffee Means to You | 26:00 Adrenal Fatigue | 27:25 Coffee Beans and Decaf | 35:15 Coffee Can and Can’ts | 39:07 Caffeine, Don’t JUST Blame Coffee | 40:55 Biodegradable trücup | 44:20 Additional Resources: If you’re interested in learning more about trücup, head to trucup.com to discover the power of low-acid coffee. trücup is available for purchase in biodegradable pods and whole bean bags in light, medium, and dark roast.

While many women spend most of their early years trying to avoid pregnancy, what happens when you finally decide you’re ready to conceive...but can’t?  In this episode of You Time, Carley chats candidly with Dr. Zen about the struggles modern women are having with fertility, conception, and postpartum. She shares knowledgeable insight, helpful tools, and her favorite supportive tools for increasing your fertility naturally. About Dr. Zen Dr, Alissia Zenhausern, NMD, commonly known by her patients as Dr. Zen, is a licensed naturopathic physician and the founder of NMD Wellness of Scottsdale, a premier naturopathic private practice in Scottsdale, Arizona where she focuses on women's health, hormones, and fertility.  She believes in educating, inspiring, and most importantly, empowering her patients to take control of their health naturally. You can connect with Dr. Zen on Instagram and learn more about her NMD practice in Scottsdale, AZ. Topics Covered: What is a Naturopathic doctor? | 1:55 Fertility struggle + tips for preparing your body | 5:35 Men play a roll | 9:51 Nutrition and your body | 11:42 Mindset Support | 16:37 Supporting your body after birth control | 24:40 Navigating postpartum challenges | 34:20 You are not alone | 40:06 Wellness is a constant flow | 41:49 Additional Resources: Below you’ll find support tools to help you increase your fertility naturally and support your mind and body through pre-conception and postpartum. Check out Dr. Zen’s favorites: Femometer ovulation test strips to help predict your fertile window naturally Klaire Labs prenatal and nursing formula to support mother and baby Prenatal pro essential packets for optimized pre-conception nutrition Ferticalm app for iPhone and Android Sakara Life plant-based meal program (save 20% on your program with code XOCARLEY at checkout) Additionally, Carley’s picks (plus some extra savings!) are below: Track your basal body temperature and fertility window with the Daysy Fertility Monitor (click here to save $30!) At-Home fertility hormone testing with Modern Fertility (click here to save $10!)

When I became pregnant, I knew a good amount of what to expect: morning sickness, hormone changes, a growing waistline, but there are many changes that no one warned me about. Listen in to hear what they are (and send this episode to a fellow expecting mama friend!). I hope this episode is helpful for you, and if anything reminds you that you are not alone on this journey. Pregnancy can provoke all of the emotions, all at once, and that’s okay. You’ve got this, mama! Topics Covered: What’s happening around here lately | 1:05 It feels like everyone has an opinion | 4:44 Feeling all. the. things| 8:33 Google is (usually) not your friend | 13:34 Your body does some really weird stuff | 18:54 Additional Resources I mentioned the idea of “fixing it and feeling it” in this episode, you can listen in to more about that topic and encouraging healthy communication in your relationships here. Also, I’ve gathered up some helpful additional resources on pregnancy! Check them out below. Learn more about the importance of self-care during pregnancy Remember the first thing I mentioned in this episode? This should help Tips on surviving your first trimester (because some days, it’s all about survival) Before you go, make sure to grab your 50 five-minute self-care ideas I mentioned in the show and check out my newest book, the Holistic Self-Care Guided Journal.

Feeling overwhelmed, burned out, and resentful can stem from taking on too much and assuming complete responsibility for many areas of your life. Learning how to recognize when you’re doing too much and subsequently asking others for help and encouragement isn’t always easy, but often, it’s necessary to do so. In this episode, we’re covering why support is critical - whether you’re a new mom or a burned-out employee (or both!) - and how you can courageously ask for what you need. Topics Covered My support story | 2:06 Why we don’t ask for help | 5:06 The “not busy enough” trap | 8:00 Fears that we won’t be supported | 9:14 Common signs you need support | 13:32 How do you ask for help? | 23:50 Additional Resources Learning to ask for help (and actually get it) is a lifelong learning process. Here are some resources that can help you take the next step: Find a therapist in your area Work on communicating your emotional needs Listen in for tips on healthy communication in relationships Also, make sure to download 50 five-minute self-care ideas here!

Intentions are different than goals and resolutions. They’re comprised of daily actions that are reflected in our behavior. Intentions require a certain mindset and way of thinking. So, how do you set your intentions? TIME STAMPS 1:47 Definition of Intention 2:47 The Importance of Intention 5:12 Non-Negotiables in New York City 10:02 Third-Trimester Intentions 11:46 Self-Care Journal 13:50 How to Go About Setting Intentions 16:00 Begin to Act as If 18:50 Living with Intent Book ADDITIONAL RESOURCES Learn more about how to set your intentions with these supportive resources: Examine self-care guilt with this powerful podcast episode and insightful blog post on the topic. Also, dive deeper into guilt in this episode with therapist Stephanie Essenfeld. Be sure to check out the book Living with Intent by Mallika Chopra - it’s a must-read! Also, make sure to get your copy of Carley’s newest book, the Holistic Self-Care Guided Journal!

What’s new this week Back from maternity leave, I’m sharing my birth story with never-before-heard details of how that incredible day went down. Plus, make sure to listen to the end for a very exciting announcement that is so near and dear to my heart. Topics covered in this episode: 3:30 | Envisioning the birth of my son 6:48 | …he’s still head up 11:00 | Going into pre-term labor 13:37 | Undergoing an external cephalic version 15:55 | “As long as the baby is healthy” 18:35 | Scheduled c-section emotions 24:45 | “You’re ruptured…” 31:10 | Meeting my son for the first time 33:55 | A huge special announcement 41:13 | Where my business is going Additional resources Below are some helpful and more in-depth support for this episode: Discover Spinning Babies Read more about my birth story (and see pictures!)

WHAT'S NEW THIS WEEK In this week’s episode of You Time, I sat down with Katie Horwitch of Women Against Negative Talk (WANT) and we dive deep into the world of negative talk. Through Katie’s unique and down-to-earth perspectives, you’ll be inspired to take action in the way you talk to yourself on all levels. If you’ve ever struggled with feeling stuck in a pattern of negativity, listen in to this episode for tangible steps to overcome your negative self-talk patterns. ABOUT KATIE HORWITCH Katie Horwitch is a writer, speaker, coach, and the founder of WANT: Women Against Negative Talk, a platform that gives women tips, tools, motivation, and inspiration to move forward in their lives by shifting their negative self-talk patterns.  In addition to her work in the self-talk world, Katie has been teaching group fitness for over a decade, and is currently a trainer on Aaptiv, the #1 audio fitness app, where she reaches over one million users per month with her unique brand of positive, proactive coaching. Currently, Katie is living in NYC with her husband Jeremy (and dog-daughter Frankie) and spends her energy on shifting the cultural self-talk paradigm, producing engaging new content for women both online and off, advising creatives and entrepreneurs on how use their unique strengths to make the biggest impact possible, and singing loudly while she runs. Her middle name is Joy. Literally. TOPICS COVERED The importance of baby steps | 9:20 Encouraging celebration | 12:10 Steps to creating self-worth | 18:20 The five love languages | 32:25 What to do when you fall | 38:45 Planned freak-out | 45:50 Katie answers: self-care questions | 56:20 ADDITIONAL RESOURCES FOR ENCOURAGING POSITIVE SELF-TALK Connect with Katie on Instagram and subscribe to her newsletter, The Good Word, packed with everything you need to help you become who you’re meant to be.Curious about the Five Love Languages? Learn more or check out the book!

In this week’s episode of You Time, I sat down with Brian Barnes to discuss everything you’ve wanted to know about hypnotherapy. We dive into the hypnotherapy benefits, the common myths associated with hypnotherapy, and who can benefit from this targeted relaxation practice. Spoiler alert: it seems like hypnotherapy can help anyone looking to shift their perspective and behaviors. Also, you’ll hear a family story from Carley about the first time she understood the power of hypnotherapy and who, in her life, gave birth under hypnosis. Trust me; you don’t want to miss this episode! ABOUT BRIAN BARNES Brian Barnes has been a registered nurse for 24 years, specializing in medical, surgical and mental health. He has an incredible passion for creating unique wellbeing solutions through workshops, teaching mental resilience, mindfulness and promoting positive mental health through his hypnotherapy coaching practice. TOPICS COVERED Myths of hypnotherapy | 2:12 Can you benefit from hypnotherapy? | 4:57 The most common hurdles | 8:06 Importance of white cotton panties | 13:55 Crossing four lanes of traffic | 17:30 Path to hypnotherapy | 29:15 Hypno-birthing and how it works | 43:20 A tip in self-hypnotherapy | 49:00 Brian answers: self-care questions | 57:50   CONNECT WITH BRIAN BARNES: You can connect and learn more about hypnotherapy benefits from Brian over at Brian Barnes Wellbeing! ADDITIONAL HYPNOTHERAPY RESOURCES Read: Montreal Children’s Hospital uses Hypnotherapy for Pain Relief GRAB YOUR FREE SELF-CARE TOOLKIT Whether you have 3 minutes or an hour a day, incorporating a simple self-care routine into your daily life has the power to bring satisfaction and joy back into your life. This free toolkit will show you how! You won’t find joy at the bottom of an ice cream pint or yet another pair of shoes; instead, real happiness starts with taking care of YOU and your needs. You’re worthy of caring for yourself. With this guide, you’ll receive: Journaling prompts to help you build soulful boundaries Simple self-care recipes (like a toasted coconut latte!) A list of my must-have self-care tools Easy ways to care for yourself when you’re short on time Inspiration to support you on your journey DOWNLOAD TOOLKIT NOW

Whether it’s asking for help or putting yourself out into the world, being vulnerable can produce a variety of feelings and emotions - either exposed or empowered or somewhere in between.  In this week’s episode, learn more about learning how to create your happiness by harnessing the power of vulnerability. You’ll also discover what happens when you ask for help and communicate your needs to those who can support you. Plus, we dive into what happens when you’re too vulnerable - vulnerability hangover, anyone? TIMESTAMPS: Being vulnerable can feel awkward - here’s why | 3:34 What happens when we open up and be vulnerable | 6:05 Creating your happiness | 8:32 The power of asking for help | 12:15 The relationship between vulnerability and creativity | 14:45 What happens when you’re too vulnerable | 16:20 ADDITIONAL RESOURCES FOR SUPPORTING VULNERABILITY Check out the below resources to help you welcome more vulnerability into your life. Watch: Brene Brown and The Power of Vulnerability Blog: How to Communicate Your Emotional Needs Blog: Eight Tips for Protection Against Energy Vampires Listen: The Secrets to Overcoming Perfectionism  GET YOUR FREE EMPATH PROTECTION MANUAL If you’ve ever felt negatively impacted by the energy of others or have the ability to feel deeply for those around you, make sure you grab your free Empath Protection Manual! 

Feeling overwhelmed is often a natural part of life. Often, these feelings can strike and leave us feeling all sorts of horrible before we even recognize what’s happening. Living in a chronically overwhelmed state is exhausting, draining, and doesn’t empower the happiest version of yourself. This week’s episode will provide you with concrete tools to recognize feelings of overwhelm and help you move through it responsibly. Also, I touch on why so many of us have trouble asking for help. Are you one of those people? TOPICS COVERED The importance of asking for help | 2:04 Notice the overwhelm you’re feeling | 6:45 Analyze what’s going on | 11:15 Ask yourself where you need support | 12:45 Work to actively overcome overwhelm | 15:32 ADDITIONAL RESOURCES ON HOW TO DEAL WITH FEELING OVERWHELMED COMMUNICATION SUPPORT Listen: Fix It or Feel It: Encouraging Healthy Communication in Relationships Listen: Tips for Effective Communication as a People-Pleaser Blog: How to Communicate Your Emotional Needs PERFECTIONISM SUPPORT Book: Present Over Perfect by Shauna Niequist (I cannot recommend this book enough!) Listen: The Secrets to Finally Overcoming Perfectionism Blog: How to Overcome Perfectionism and Love Yourself BOUNDARY-SETTING WORKSHEET Craving boundaries in your life but don’t know where to begin? This worksheet is designed to give you a holistic snapshot of your life to understand your current boundary status. It’ll give you the tools to take the next steps in taking back your time and energy within your life. GET THE WORKSHEET NOW LEARN MORE ABOUT THE BOUNDARIES WITH SOUL DIGITAL COURSE With this six-week course, you will become a happier and more supportive partner, daughter, sister, wife, and friend. More importantly, you will learn to take better care of yourself while doing it. You’ll stop giving too much and become more assertive. I will help you to become the happiest, most grounded recovering people-pleaser by getting you back in touch with who you are and what you value. Together, we will poke holes in the areas of your life that are currently violating your boundaries and causing you to feel drained and exhausted. You will discover your loving No and, in return, create more time to enjoy what you love. You will learn to speak an empowered Yes – one that finally feels exciting to say, instead of another task on your to-do list. A payment plan is available! LEARN MORE NOW

First and foremost, if you haven’t tried granola butter, you’re sincerely missing out. It’s nut-free, packed with healthy fats, and all of the flavor. Secondly, I had the honor of sitting down to chat with Ali Bonar behind @avokween and the co-founder of Kween granola butter. In this episode, we dive deep into relevant topics floating around the wellness industry, as well as address what happens when a fixation on health goes too far. On top of that, we examine how people-pleasing can affect just about everything we do in life – and what we can do to change our behavior. ABOUT ALI OF @AVOKWEEN Ali Bonar is CEO and Co-Founder of Kween, a San Diego-based food company that makes Granola Butter: the world’s first spreadable granola. While studying nutrition at UC Berkeley, Ali developed an eating disorder — and started her Instagram account @avokween to document her recovery and journey to self-love. Ali resides in San Diego with her boyfriend and ball of fluff, Squishy.  TOPICS COVERED Navigating fear around food | 6:54 The “picture” of wellness | 11:25 A deep dive into people-pleasing | 16:00 Your emotions are not my problem | 24:10 People-pleasing and business | 28:20 Transformational Self-Care Questions | 36:05 CONNECT WITH ALI: Follow along and get inspired by Ali on her Instagram (it’s a breath of fresh air!) at @avokween. Also, you can get your hands on her delicious granola butter and experience the deliciousness for yourself.

  When my husband and I found ourselves sitting in therapy, I had no idea that what we would learn would crack my world open and completely change the quality of our relationship. It’s safe to say I was a bit skeptical at first. What our therapist taught us about empowered and healthy communication in relationships is something that I will never forget.  Since learning this one specific and super-simple communication hack, the quality of nearly all of my relationships have improved – and yours can too. TOPICS COVERED Fear around communication | 4:05 Finding yourself at the crossroads of communication | 5:34 The fixer vs. the feeler | 7:52 Setting realistic expectations | 11:42 The ideal end result | 14:24 ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Listen: Tips for Effective Communication as a People-Pleaser Read: How to Communicate Your Emotional Needs DISCOVER WORTHY: AN ONLINE SELF-CARE COURSE Learn more about Worthy™ and develop your self-confidence

For many people (especially women), we’ve been conditioned to believe that caring for our needs before the wants or needs of others is selfish.  Or that taking time for ourselves is shameful behavior. Due to this belief, there can be a sense of self-care guilt that often stops us from taking note of and creating space for our requirements for happiness. We end up feeling overwhelmed, burned out, unheard, and completely unsupported. Learning how to let go of the guilt around creating self-care can help you get closer to creating a fulfilling and happy life – one you feel supported in living. TOPICS COVERED The different types of self-care | 2:46 The commercialism of self-care today | 5:55 Why it’s more than okay to care for your needs | 7:25 The benefits of self-care | 8:37 How to let go of self-care guilt | 11:10 Permission to feel guilty | 16:40 ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Read: Why Self-Care Isn’t Selfish Read: Why Self-Care is Not Self-Indulgence

EPISODE 031 NOVEMBER 05, 2019 WHAT’S NEW THIS WEEK On this week’s episode of You Time, I sat down with author, speaker, and recovering people-pleaser Natalie Lue of Baggage Reclaim to dissect and dive deeper into people-pleasing behavior. We take a closer look at the motivations around people-pleasing behavior and work to uncover common emotions felt by those who continually give too much. If you’ve ever felt overwhelmed from living a life of Yes, this episode is for you.   Natalie and I both believe that (unless you’re a narcissist or psychopath), everyone has a vein of people-pleasing in some area of their life, whether it’s work, relationships, or with family. Listen in to discover where you aim to please others within your life and what you can do to change your ways. ABOUT NATALIE: Natalie Lue, 42, is a writer, podcaster, speaker, and artist who’s been blogging for over fifteen years. She founded Baggage Reclaim in 2005 with the mission of using her recovery from abandonment, emotional unavailability, and low self-esteem to help at least one person avoid what she had or figure their way out of a toxic relationship. Since then, she’s helped many people-pleasers, perfectionists, and overthinkers unpack and reclaim themselves from their emotional baggage. This baggage can affect everything from forging intimate relationships to their emotional, mental, physical, and spiritual wellbeing to their creativity, relationship with money and work, to the health and wealth of their interpersonal relationships. Her work is also currently expanding into helping kids and parents. Natalie’s self-published four books that have sold 130K+ copies, and is the host of The Baggage Reclaim Sessions podcast which has enjoyed 1.2m downloads on Apple podcasts and more than 2m listens on other outlets. She runs e-courses, an online membership, and workshops. Jamaican Chinese in origin, she was born in England and raised primarily in Dublin, Ireland. She lives in on the edge of London in Surrey with her husband, two daughters and crazy cockerpoo, Chester. TOPICS COVERED Finding out you are a people-pleaser | 3:16 The impact of people-pleasing on your health | 6:48 Getting in touch with your needs as a people-pleaser | 20:40 The common emotions of a people-pleaser | 27:02 The people-pleasing mentality | 33:25 Co-dependency and empathy | 41:15 The people-pleasing epidemic | 50:33 The hidden agenda and people-pleasing behavior | 1:00:00 Natalie answers: self-care questions | 1:07:00 ADDITIONAL RESOURCES FOR PEOPLE-PLEASING BEHAVIOR CONNECT WITH NATALIE Learn more about Natalie and her work in people-pleasing behavior by heading to Baggage Reclaim or connecting with her on Instagram. Also, Natalie is the author of four self-published books. Check them out below! Mr. Unavailable and the Fallback Girl The Dreamer and the Fantasy Relationship Love, Care, Trust, and Respect The No Contact Rule SUPPORTIVE RESOURCES FOR THIS EPISODE If this episode resonated with you, check out the below additional resources to help you dig deeper into your people-pleasing ways. Listen: Learn How to Not Be a People-Pleaser with Therapist Stephanie Essenfeld Blog: How to Start Setting Healthy Boundaries Book: Boundaries with Soul by Carley Schweet Book: Anxious to Please by James Rapson

WHAT'S NEW THIS WEEK The holidays are usually a time filled with joy, friends, family, and a lot of yummy food - but not always. Quite quickly, this time of year can transform into an extremely stressful time due to the number of commitments and travel that tend to pile up. Do the holidays leave you feeling burned out, resentful, and downright exhausted? The simple holiday self-care tips I’m sharing in this episode will help to manage the holiday stress before it begins to take a toll on your happiness. TOPICS COVERED The difference between internal and external boundaries | 2:19 Why are boundaries so important? | 3:38 What happens when you don't set boundaries | 4:54 Setting boundaries during the holidays | 6:16 Creating transformational self-care | 9:16 Why you need self-care during the holidays | 11:08 Proactive vs. reactive self-care | 11:50 Learn to prioritize your holiday time | 13:10 Tips for simple self-care practices | 16:26 ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Are you looking for more resources on holiday self-care tips? Read: Setting Healthy Boundaries During the Holidays Read: Why You Need Self-Care During the Holidays

In my early to mid-twenties, I was utterly addicted to sugar. I couldn’t go a day without eating some form of it to excess. It wasn’t until I uncovered my people-pleasing ways that my sugar addiction began to lessen. Listen in to this week’s episode to learn all about sugar addiction, including tips for breaking your sugar cravings and why we crave sugar as people-pleasers.  TOPICS COVERED My Sugar Addiction | 1:00 Why Do People Pleasers Turn to Sugar? | 5:35 Sugar Stats | 9:16 Sugar is not Self-Care | 11:45 How Do You Know If You Have A Sugar Addiction | 14:40 What Are The Symptoms? | 16:00 The Truths Surrounding Addiction | 18:55 5 Tips to Help You Break Your Sugar Addiction | 21:40 [/vc_column_text][vc_separator sep_color="accent"][vc_column_text] ADDITIONAL RESOURCES SUPPORTIVE RESOURCES FOR THIS EPISODE Looking for more resources on sugar addiction and people-pleasing? I’ve curated a list for you below. Join: Recovering People-Pleasers Facebook community Read: How to Break Your Sugar Addiction Book: Easy Sugar Break-Up: Break the Habits and Addictions That Control You HEALTH COACH LEARN MORE ABOUT THE CUT THE SUGAR PROGRAM If you’re ready to change your sugar-addict ways once and for all but need more support, consider checking out the Cut the Sugar Program created by former sugar addict, Isabelle McKenzie, who runs a sugar-balanced living website and leads support groups to help fellow sugar addicts overcome their addiction.

In this episode of You Time, I sat down with therapist Stephanie Essenfeld of Therapy Untangled to bring to light the common emotions and difficulties that go along with constantly living to please others. We cover why some of us are pre-conditioned to be people-pleasers, how we got here, and what we can do about it. If you’ve ever felt that you give too much at the expense of yourself, make sure to listen in to this week’s episode. It’s equal parts eye-opening and all-too-familiar.  ABOUT STEPHANIE Stephanie Essenfeld has been dedicated to the study and practice of family psychology and therapy for the past eight years. She loves working in collaboration with her clients and helps them take advantage of their strengths to solve their problems. Stephanie’s work focuses on effective communication, empathy, rebuilding self-esteem, boundaries, decision making, overcoming traumas, and mindfulness. These focuses help clients form and maintain healthy relationships with others and most importantly, with themselves. TOPICS COVERED How we can destigmatize “going to therapy” | 2:55 The power of unlearning patterns | 6:46 All about boundaries | 13:58 The false seven “shoulds” of people-pleasing | 19:45 What is co-dependancy? | 28:53 Recognizing co-dependency in relationships | 30:45 Navigating guilt and healing shame | 34:26 Knowing that you’re worthy | 40:35 Stephanie answers: all about her self-care | 49:32 ADDITIONAL RESOURCES CONNECT WITH STEPHANIE If you’re not already, follow along on Stephanie’s Instagram @therapyuntangled to find tools for personal growth, facilitate psychoeducation, and encourage self-reflection in those who do not have access to therapy or who want to use her content as a supplement to their own therapy. SUPPORTIVE RESOURCES FOR THIS EPISODE Looking for more resources to support your journey as a people-pleaser? I’ve curated a list for you below. Join: Recovering People-Pleasers Facebook community Book: The Disease to Please Book: Anxious to Please Read: How to Stop Being a People-Pleaser

  Believe it or not, getting your hands on a fertility hormone test isn’t always an easy thing to do. In fact, most doctors will not test your fertility hormones unless you’ve been actively trying to conceive for a year or more. That means if you want a snapshot of your overall hormone health, it’s going to be pretty tough (and expensive) to convince a doctor to order a lab for you. Enter: Modern Fertility Modern Fertility is putting the power of fertility hormone testing back in the hands of the women who want it most. The best part? It’s a fraction of the cost of a traditional lab and the test can take place right in the comfort of your own home. On this week’s episode of You Time, I’m sharing all about the Modern Fertility test. You’ll hear about my test results, who can benefit from the Modern Fertility test, and why uncovering your fertility hormone status is so important. Listen in now! TOPICS COVERED My story with hormonal birth control | 2:56 Tracking your daily fertility status with Daysy | 6:49 Testing my fertility hormones with Modern Fertility | 7:58 Why aren’t women testing their fertility hormones? | 13:18 My fertility hormone test results | 19:22 At-Home testing with the Modern Fertility test | 24:10 FAQ about Modern Fertility | 28:15

When I quit my corporate fashion job in 2015, I never thought my path would lead me to blogging full-time. Much less, did I think I’d actually make money doing it. Today, I reach almost 30,000 people a month through my blog. If you’ve ever wondered about blogging, how to start a blog, or looked for blogging tips – listen in! This episode is packed with the foundational tasks you need to complete to start a successful blog. TOPICS COVERED My personal blogging journey | 3:22 Tips for choosing your audience | 4:15 Questions to narrow down your audience | 6:40 How to register your domain name | 7:05 The importance of selecting your hosting provider | 8:38 Creating content 101 | 12:00 Tips for creating consistent content| 13:07 Ideas and inspiration for writing content | 16:05 You have a blog post – now what? | 18:20 ADDITIONAL RESOURCES READ NEXT: BLOGS ABOUT BLOGGING Read: How to Start a Successful Blog (in Eight Easy Steps) Read: Starting a Health and Wellness Blog DISCOVER YOUR FUTURE AS AN IIN HEALTH COACH Are you curious about pursuing a career as an Institute for Integrative Nutrition health coach? Secure your spot in a free class and learn more about my experience at IIN. Plus, you can save $1,000 on your tuition when you mention my name during enrollment! SAVE 20% ON YOUR FIRST MONTH OF WPENGINE Learn more about WPEngine – the hosting provider I personally use and trust to deliver high-speed results. Save 20% now!

EPISODE 025 | SEPTEMBER 24, 2019 WHAT’S NEW THIS WEEK Like most popular wellness products, there are some important things to know about essential oils including where to (safely) purchase, how to use, and when to use them. This week’s episode covers everything you need to know about getting started with essential oils for beginners. Also, you’ll learn how incorporating certified pure therapeutic grade essential oils into your home and wellness routine can save you time, money, and unwanted health issues. TOPICS COVERED Why use essential oils? | 1:42 Buying quality essential oils | 3:23 What are essential oils? | 7:04 How you can use essential oils | 8:34 The doTERRA difference | 13:52 Are doTERRA oils organic? | 17:48 Are essential oils a trend or something bigger? | 20:26 ADDITIONAL RESOURCES DISCOVER THE POWER OF DOTERRA Are you interested in learning more about the only essential oils I use and trust? Learn more about doTERRA and discover the positive impact their essential oils can have on you, your community, and the farmers who provide us with these miraculous oils. Co-Impact Sourcing: read more about the power of co-impact sourcing and hear about my trip experience to Guatemala to learn more about the sourcing process and to support the cardamom farmers. Are you ready to experience the doTERRA difference? Get started with our most popular wellness kit that includes our top ten essential oils, a diffuser, and a 25% no-strings-attached lifetime discount. ORDER YOUR STARTER KIT NOW ESSENTIAL OILS FOR BEGINNERS RESOURCES Check out the below list of resources about essential oil for beginners: Essential Oils for Anxious Feelings The Best Essential Oils for Sunburn Essential Oils for Menstrual Cramps + PMS The Most Important Essential Oils to Have Building Boundaries with Essential Oils

On this week’s episode of You Time™, I sat down with self-published first-time author Indigo and we chatted all about her new book, Naked. You’ll also hear advice for establishing a routine, how to navigate relationship changes, and why getting Naked can help you get back in touch with yourself. ABOUT NAKED AND INDIGO Naked is the raw and honest journey of healing emotional pain. As her debut novel, this book is a polished testament of perseverance and the power of prose. This book is about the toxic effects that suppressing childhood trauma and pain can have on your life. It is also a tool for healing from your own trauma. ‘Naked’ is divided into three parts; stripping, attracting, and manifesting. Starting with the pain centers of my past, together, we work out way towards creating a future filled with happiness. This book will be with you every step of the way on your own healing journey and open your mind to endless new possibilities for your life, all starting from an uncensored awareness and unconditional love of your self. TOPICS COVERED The story behind the name Indigo | 2:24 The Naked title exposed| 3:23 The story and inspiration behind the book | 7:33 Advice for establishing a routine | 11:50 Navigating difficult relationship changes | 14:56 Defining stripping, attracting, and manifesting | 18:43 Connect with the author | 28:54 Encouraging the younger generation to love themselves | 31:50 What transformation self-care means to Indigo | 37:20 The parts of self-care Indigo is working on now | 38:17 ADDITIONAL RESOURCES GET NAKED NOW Are you feeling inspired to strip down? Order your copy of Naked today and connect with Indigo on Instagram.

Amanda Baudier had a sought-after job working as a partner at the Tao group – until her body (and soul) had decided enough was enough. She shares her raw, real moments that inspired major change and how she is now living a life more aligned with her deepest values. She believes women can have it all, be it all, and feel damn good doing while doing it. ABOUT AMANDA BAUDIER Amanda is the founder of Full Plate Full Cup, an online hub that provides tips and tools for weaving self-care into our busy modern lives. Additionally, she is a Brooklyn-based mama and graduate of Columbia University. She began her career in the Hospitality industry and was formerly a partner at Tao Group. To counterbalance her stressful, fast-paced career, Amanda dove into the world of holistic wellness, becoming a certified yoga & meditation instructor, Holistic Health Coach, and an Urban Zen Integrative Therapist. Fusing her business acumen and passion for wellness, Amanda now serves as the VP of Press & Partnerships at Sakara Life. TOPICS COVERED What her self-care journey been like so far | 2:40 Untangling your self-worth | 11:28 Changing relationships to change your life | 15:35 Self-care for mom’s is not selfish – here’s why | 20:04 Getting honest about miscarriage | 27:27 The work of Full Plate Full Cup | 39:48 Defining transformational self-care | 51:35 The parts of self-care Amanda is still working on | 54:35 CONNECT WITH AMANDA Are you feeling inspired by Amanda’s story? Connect with her on Instagram and follow along with her blog posts on Full Plate Full Cup for your dose of inspiration, wisdom, and realness. Also, read more about Amanda’s miscarriage and learn how she continues to heal her mind and body from her unexpected loss. LEARN MORE ABOUT SAKARA Discover the healing power of food with a lifestyle brand and meal delivery service, Sakara. Sakara is different than most meal delivery programs – here’s why: 100% organic Naturally gluten-free and plant-based Crafted with high-quality ingredients and recipes Beautifully packaged and delicious Read my full Sakara Life review and learn how to save 20% on your first meal delivery!

Is the need for perfectionism running your life or ruining your relationships? Listen in to this week’s episode to gain insight on how to overcome perfectionism and learn to love yourself - flaws and all. On this week’s solo-sode, Carley examines perfectionism. You’ll learn the common signs of perfectionists (do any of these apply to you?!) and discover alternative behaviors to help release the need for perfectionism. Listen in if you’re ready to hop off the hamster wheel and live a life without the pressure of being “perfect”. TOPICS COVERED What is Perfectionism | 1:34 5 Most Common Signs You are a Perfectionist | 2:18 How to Deal with Perfectionism | 12:11 Affirmations for Conquering Perfectionism | 13:22 Worthiness | 13:54 Dangers of Perfectionism | 16:53 ADDITIONAL RESOURCES BLOG How to Overcome Perfectionism and Love Yourself How to Overcome Fear and Move Forward LISTEN Recognizing and Releasing Fear on You Time READ Present Over Perfect by Sauna Niequist (one of my favorite books, I highly recommend!) Present Over Perfect Study Guide: Five Sessions to Leaving Behind a Frantic Way of Living WORTHY Learn more about Worthy™ and develop your self-confidence Worthy was created after years of studying people-pleasers and watching women continuously neglect their happiness in a never-ending effort to please others. Overwhelmingly, the common block that held these incredible women back from setting boundaries, saying No, and making positive changes in their lives was an overall belief that they were not worthy enough to do so. They were also too f*cking scared to make a move when it came right down to it. Are you one of these women? This course will guide you through three modules to help you become unblocked and start to see that you are worthy. Setting empowered boundaries is in your future! GRAB YOUR FREE SELF-CARE TOOLKIT Whether you have 3 minutes or an hour a day, incorporating a simple self-care routine into your daily life has the power to bring satisfaction and joy back into your life. You won’t find joy at the bottom of an ice cream pint or yet another pair of shoes; instead, real happiness starts with taking care of YOU and your needs. You’re worthy of caring for yourself. With this guide, you’ll receive: Journaling prompts to help you build soulful boundaries Simple self-care recipes (like a toasted coconut latte!) A list of my must-have self-care tools Easy ways to care for yourself when you’re short on time Inspiration to support you on your journey

I was on hormonal birth control for almost fifteen years and I didn’t know how my body would react when my husband and I decided to start a family. Listen in to learn how you can prepare your mind, body, and soul for pregnancy. On this week’s episode of You Time™, I share my tips on how to prepare for pregnancy, including what worked for me. We spend much of our lives avoiding getting pregnant, so how do we actually try to conceive? You’ll learn the ins and outs of conception and so much more in this episode.  TOPICS COVERED Pregnancy Update | 1:30 What I Learned About My Post Pregnancy Body | 3:39 The BBT Fertility Method | 6:47 Get to Know Your Body | 8:20 Fertility Hormone Testing | 12:16 Pre-Pregnancy Diet & Detoxing | 14:27 Modern Fertility | 20:25 Sex for Conception | 21:00 Communicating with Your Partner | 24:33 9 Tips on How to Prepare for Your Pregnancy | 26:59[/vc_column_text][vc_column_text] ADDITIONAL RESOURCES There are so many tools and books on the market when it comes to planning pregnancy, below you’ll find exactly what I used and actually found to be helpful: Blog: How to Prepare for Pregnancy Tools: Daysy Fertility Monitor Modern Fertility At-Home Hormone Testing Kit Think Dirty App Clean-Home Essential Oil Bundle Books: Taking Charge of Your Fertility by Toni Weschler Woman Code by Alisa Vitti Pre-Pregnancy Supplements: Garden of Life Organic Prenatal (I continue to use this throughout my pregnancy) Pink Stork Organic Fertility Tea UpSpring Baby Fertility+ Preconception Blend Klaire Labs Complete Probiotic (25 billion CFU blend) Also, make sure you sign up to receive your free Self-Care Toolkit packed with ideas and inspiration to help you create a powerful self-care practice of your own!

A look at the power of self-care as a busy entrepreneur and creative, Briena Sash of Wellness Stock Shop shares how she stays in touch with her self-care needs and the needs of her growing business. If you’ve ever struggled with how to prioritize your self-care while running a business, this episode is for you. EPISODE 019 | August 13, 2019 INTRODUCTION On this week’s episode of You Time™, I sat down with the founder and creator of Wellness Stock Shop, Briena Sash. Not only is Briena extremely talented when it comes to producing photography for the wellness community, but she’s also a highly intuitive and tapped-in individual who uses self-care to transform her life and her business.  Listen in to hear how Briena balances her successful business by meeting her needs and avoiding burnout. TOPICS COVERED Experiencing an ah-ha self-care moment | 6:35 Shifting energy and noticing the positive changes | 9:45 Making self-care an important part of your business | 16:46 Addressing your limiting beliefs | 20:34 So, how do you know which decision is right? | 34:04 Enjoying the most unexpected surprise | 42:24 Wellness Stock Shop goings-on | 50:46 What transformational self-care means to Briena | 1:03:45 The part of self-care Briena is still working on | 1:06:13 ADDITIONAL RESOURCES CONNECT WITH WELLNESS STOCK SHOP If you own a wellness-based business, check out Wellness Stock Shop for the most gorgeous stock photos on the market. Also, get your hands on all three of the freebies curated by Briena to help grow your business. GRAB YOUR FREE SELF-CARE TOOLKIT Whether you have 3 minutes or an hour a day, incorporating a simple self-care routine into your daily life has the power to bring satisfaction and joy back into your life. You won’t find joy at the bottom of an ice cream pint or yet another pair of shoes; instead, real happiness starts with taking care of YOU and your needs. You’re worthy of caring for yourself. With this guide, you’ll receive: Journaling prompts to help you build soulful boundaries Simple self-care recipes (like a toasted coconut latte!) A list of my must-have self-care tools Easy ways to care for yourself when you’re short on time Inspiration to support you on your journey DOWNLOAD TOOLKIT NOW

Co-Founders Sam and Ellen of Daughters share their story of burn-out and how it challenged them to take an honest look at the way they lived their life. If you've ever struggled with feeling overwhelmed and mentally exhausted in your corporate job, this episode is for you. On this week’s episode of You Time™, Samantha Williams & Ellen Wong of Daughters  When I discovered Daughters on Instagram almost a year ago, I quickly realized that there is something in Sam and Ellen that is relatable to nearly all women. Their story of quitting toxic corporate jobs to not only focus on their health and wellness -  but to spread self-care awareness to others as well - is inspiring and the exact kind of motivation we need. TOPICS COVERED Where did the name Daughters come from? | 01:46 Ellen and Samantha's journey from the agency world to creating Daughters | 08:40 Tips for women struggling from corporate burnout | 17:24 What transformational self-care means to Ellen and Samantha | 29:13 The common struggles of self-care | 39:33 ADDITIONAL RESOURCES Be sure to check out Daughters website and connect with Samantha and Ellen on the Daughters Instagram. Who knows, maybe you’ll discover your next self-care practice? Learn more about Worthy™ and develop your self-confidence Worthy was created after years of studying people-pleasers and watching women continuously neglect their happiness in a never-ending effort to please others. Overwhelmingly, the common block that held these incredible women back from setting boundaries, saying No, and making positive changes in their lives was an overall belief that they were not worthy enough to do so. They were also too f*cking scared to make a move when it came right down to it. Are you one of these women? This course will guide you through three modules to help you become unblocked and start to see that you are worthy. Setting empowered boundaries is in your future! Note: some of the links on this page are affiliate links. Should you choose to purchase anything from them, I may receive a small commission. Thanks for supporting this podcast!

On this week’s episode of You Time™, Callie Miller of Change of Air and I dive into what it means to be an ACoA and how you can actively work to unlearn behaviors commonly associated with being raised in a home with alcoholics. Whether or not you grew up in a home with alcoholic parents or caretakers, this episode is packed with hard-hitting insights around people-pleasing behavior. Hear Callie’s story of strength and courage as she recognized that, in fact, her needs do matter and how she began to learn to ask for what she wants and needs in life. TOPICS COVERED When did you realize your parents were alcoholics? | 3:52 What does ACoA stand for? | 10:52 The first sign that something was up with Callie | 11:48 What happens when you start setting boundaries in your life | 16:40 How Callie navigated her personal relationships as she set boundaries | 18:48 A lack of worth and how it affects our lives | 25:35 What happens when we don’t get what we want/need | 35:55 The limiting beliefs we hold and how they affect us | 42:38 What transformational self-care means to Callie | 50:14 The parts of self-care she still struggles with | 53:44 ADDITIONAL RESOURCES Get your copy of Understanding ACoA Understanding ACoA is a quick reference guide to help anyone learn more about how their alcoholic home has affected them and the steps they can take to start healing today. Download your copy now! Learn more about Worthy™ and develop your self-confidence Worthy was created after years of studying people-pleasers and watching women continuously neglect their happiness in a never-ending effort to please others. Overwhelmingly, the common block that held these incredible women back from setting boundaries, saying No, and making positive changes in their lives was an overall belief that they were not worthy enough to do so. They were also too f*cking scared to make a move when it came right down to it. Are you one of these women? This course will guide you through three modules to help you become unblocked and start to see that you are worthy. Setting empowered boundaries is in your future!

“Communication is a skill that you can learn. It’s like riding a bicycle or typing. If you’re willing to work at it, you can rapidly improve the quality of every part of your life.” – Brian Tracy As a people-pleaser, it can feel next to impossible not only to recognize and acknowledge your needs but to communicate them effectively. On this week’s episode of You Time™, I’m digging into how you can begin to feel more empowered when it comes to the words you choose to speak. You’ll also learn about people-pleasing communication as I’ve observed from not only working with clients for over four years but from being a people-pleaser myself for the majority of my life. These tips for effective communication have the power to inspire change and completely shift your life. Before you listen, you should know there’s some tough love in this episode! Know this comes from a place of love and seeing your WORTHINESS. TOPICS COVERED ON THIS EPISODE Why communication can feel hard as a people-pleaser | Common emotions and the communication cycle | Five action steps to create effective communication | 12:25 Ten ways to say No right now | 19:53 ADDITIONAL RESOURCES Ten ways to say No without feeling like a jerk: 1. Thanks for thinking of me but now is not a good time. 2. Thank you, I’ll have to pass. 3. Not at this time. 4. I appreciate your offer but I can’t at the moment. 5. I have too much on my plate to say yes. 6. No thanks! 7. No, but feel free to check back with me in (enter amount of time here). 8. Thanks for thinking of me, maybe next time? 9. Sounds fun! I’m not available at that time. 10. Unfortunately, that’s not something I can do at this moment. Thanks anyway! WHAT TO READ NEXT: Common People-Pleasing Behavior How to Communicate Your Emotional Needs Why Saying No is Hard to Do How to Stop Being a People-Pleaser Learn more about the Worthy™ digital course and develop your self-confidence Worthy was created after years of studying people-pleasers and watching women continuously neglect their happiness in a never-ending effort to please others. Overwhelmingly, the common block that held these incredible women back from setting boundaries, saying No, and making positive changes in their lives was an overall belief that they were not worthy enough to do so. They were also too f*cking scared to make a move when it came right down to it. Are you one of these women? This course will guide you through three modules to help you become unblocked and start to see that you are worthy. Setting empowered boundaries is in your future!

If you’re a people-pleaser or on your path to recovery, you need to listen to this episode of You Time™ with Haley Lusk. We cover how to finally step into your worth, how to shift your vocabulary to feel more empowered, what it means to connect back to your heart, and so much more. This episode is absolute must listen. Haley Lusk is a modern medicine woman and self-love expert dedicated to helping women lead with truth, presence, and heart. She is the host of Activate TV and founder of the Goddess Sanctuary. Everything she does and creates gives women the real world tools to unlock their fullest potential and live their life on their own terms. She spends her days hanging out with her wife, writing, and connecting with soul driven women who are taking the world by storm. Connect with Haley on Instagram or head to her website to learn more about how her work can support you. TOPICS COVERED ON THIS EPISODE Haley’s personal turning point | 2:15 How Haley got over the guilt of setting boundaries | 3:17 Is the universe sending you messages? Here’s how to tell | 4:04 Tangible action items to step into your own worth | 7:56 How people-pleasers ironically violate boundaries | 12:43 People-pleasing behaviors in relationships and how to move forward | 14:30 Learning to connect back to your heart | 19:50 Three words you can remove from your vocabulary to feel more empowered | 24:53 What the word Goddess means to Haley and her exciting announcement | 28:55 Moon cycling and transformational self-care | 35:45 The aspects of self-care that Haley is still working on | 42:50 ADDITIONAL RESOURCES Learn more about Worthy™ and develop your self-confidence Worthy was created after years of studying people-pleasers and watching women continuously neglect their happiness in a never-ending effort to please others. Overwhelmingly, the common block that held these incredible women back from setting boundaries, saying No, and making positive changes in their lives was an overall belief that they were not worthy enough to do so. They were also too f*cking scared to make a move when it came right down to it. Are you one of these women? This course will guide you through three modules to help you become unblocked and start to see that you are worthy. The four questions that Haley asks herself each and every morning to help honor herself: What do I value? What can I say No to? What do I want more of? How will you honor this? How to connect back with your moon cycle: MyFlo app Woman Code by Alissa Vitti Daysy Fertility Tracker (I personally use this for my Basal Body Temperature tracking for fertility awareness)

Half of the troubles of this life can be traced to saying yes too quickly and not saying no soon enough. – Josh Billings Learning how to say No is more complicated than not saying Yes. Many find that saying No is difficult to do and that simple fact holds them have from saying No in the first place. On this week’s episode of You Time™, Carley dives into why saying No can have a positive impact on your life and what’s required to unlearn this little two-letter word. TOPICS COVERED ON THIS EPISODE How saying No can positively impact your life | 4:14 Why we have trouble using the word No | 6:28 What’s required when it comes to saying No | 7:36 Unlearning the idea that No is a “bad” word | 10:36 Some simple tips to begin to say No | 13:40 What are you currently saying Yes to all too often? | 22:33 ADDITIONAL RESOURCES ALL ABOUT WORTHY™ THE COURSE >> Price increases on May 1st!

Want kids one day? Listen in as I sit down with Modern Fertility co-founder and CCO Carly Leahy to chat about the power of fertility hormone testing and how Modern Fertility is changing the game for Millennials. INTRODUCTION Did you know there are hormones in your body that are predictors of your fertility? Yup! It’s true.  Listen in as we dive deep into the world of fertility and how it relates to our generation.   Thanks to Modern Fertility, women all over the country are getting access to hormone blood panels at a fraction of the traditional cost. From PCOS (did you know 1 in ten women have PCOS?) to the lesser-known POI to how Modern Fertility – an at home-blood test – works to Carly’s secret weapon in business – this episode is eye-opening and so damn real. Curious to learn about my experience with Modern Fertility? Read now. TOPICS COVERED ON THIS EPISODE A look at what was missing on the market | 3:30 How Modern Fertility was born | 6:00 What Modern Fertility can do for you | 10:27 The process of testing your hormones with Modern Fertility | 15:28 Opening the dialogue: let’s talk about PCOS and POI | 20:56 The impact of synthetic hormones | 24:22 One thing Carly wished she knew when she was younger | 27:45 The life-changing power of kindness and compassion | 30:07 What transformational self-care means to Carly | 34:15 Carly’s experience with testing through Modern Fertility | 39:12 How Modern Fertility is different than at-home blood tests | 40:50 What Carly is working on with her self-care | 46:05 ADDITIONAL RESOURCES LEARN MORE ABOUT MODERN FERTILITY (AND SAVE SOME $$!) Did today’s episode spark curiosity about your own fertility hormones? Modern Fertility has generously offered $10 off their at-home testing kit to You Time™ listeners. >> DISCOVER MODERN FERTILITY TODAY 

To be worthy does not mean to be perfect. Behind all of the layers of bullsh*t, there is one common factor that holds you back from calling in the life/job/relationship you’ve been dreaming of and that one thing is worthiness. On this week’s episode of You Time™, I’m covering all things worthiness, including: How a (perceived) lack of worthiness affects everything Where this belief of not being worthy shows up in your life Why we believe our limiting beliefs and allow them to become the narrative of our life and what to do about all of this!   If you’re ready to break free of the stories that have been holding you back and finally take your life back into your own hands, then girl, listen in. This episode holds the reality check you’ve been seeking.   TOPICS COVERED An introduction to worthiness | 1:06 How a perceived lack of worthiness impacts our life | 2:29 The one thing we all have in common | 7:30 How a scarcity mentality affects your worth | 8:21 Where a lack of worthiness shows up in your life | 10:27 A reminder that we don’t have it all figured out | 13:28 Why we believe our limiting beliefs | 15:10 The relationship between limiting beliefs and worthiness | 19:06 The typical pattern I’ve noticed with people-pleasers | 20:00 What you can do about changing your worthiness right now | 21:22   ALL ABOUT WORTHY™ THE COURSE For under $100, I will provide the keys you need to expand your worthiness and change everything. Worthy™ was created after years of studying people-pleasers and watching women continuously neglect their happiness in a never-ending effort to please others. Overwhelmingly, the common block that held these incredible women back from setting boundaries, saying No, and making positive changes in their lives was an overall belief that they were not worthy enough to do so. They were also too f*cking scared to make a move when it came right down to it. Are you one of these women? This course will guide you through three modules to help you become unblocked and start to see that you are worthy.