Podcast appearances and mentions of Jenny Jenny

Today we have Jenny. She is 53 yeas old from Belgrade, MT and took her last drink on August 25th, 2015.   This episode brought to you by Better Help – 10% off of your first month   Exact Nature use code RE20 to save 20% off your order     The message that alcohol is good for you is outdated. Paul shares an article from GQ that was released shortly after the World Health Organization declared that no amount of alcohol is safe for you.   WELCOME to all our new listeners to the RE podcast!   [03:56] Thoughts from Paul:   In the interviews on this podcast, you've heard the word nature probably hundreds of times as a powerful tool to help overcome an addiction.   Today Paul shares with us a specific free tool that can enhance your experience in nature: the Merlin bird app.   There is science behind how birding can help you heal. Listening to birds reduces cortisol, slows your heart rate and triggers the parasympathetic nervous system which calms us.   The opposite of addiction is connection, and Paul shares that he feels a connection to some of his local birds. He encourages us to give birds a chance as they have the capacity to take our connection to nature to the next level.   [08:03] Paul introduces Jenny:   Jenny was originally a guest on episode 86.   Jenny lives in Belgrade, MT and says teaching fitness classes is her passion. She enjoys music, her chickens, playing golf and pickleball, and loves concerts and comedy as well.   Jenny had her first drink when she was just nine years old. Her parents drank socially and any time there was a party at their house, she and her brother or friends would sneak alcohol. In high school, she and her friends didn't participate in activities, so they just drank and dabbled with marijuana and hallucinogens.   Jenny moved from Helena to Bozeman to attend college and it was then when the drinking and drug use ramped up. While working in a restaurant, Jenny says drinking after work was common, and she was later introduced to harder drugs which she used for several years.   Jenny quit the harder drugs but drinking remained. It ebbed and flowed after she got married and had kids. Her drinking escalated when her husband became a firefighter and would work very long shifts. This time was stressful for Jenny with multiple young children and battling postpartum anxiety. Over time Jenny would start drinking earlier in the day but felt she was very high functioning therefore didn't see her drinking as a problem.   Jenny began to realize that her drinking was becoming an issue, but no one said anything to her, so she decided to quit on her own without telling anyone. She didn't attend AA and just used exercise and podcasts to help her quit. It took a bit for others to notice, but she was confident in her decision in spite of them insisting that she didn't have a problem.   In 2016, Jenny learned she had stage 2 breast cancer. She says that it was aggressively treated and once in remission, she didn't know what to do with herself. She started running half marathons and decided to use her degree in exercise and wellness and started teaching exercise classes which she loves.   Recently, Jenny and her husband hit a rough patch, and they have been attending counseling. Their counselor told Jenny they thought she might be a dry drunk and suggested she start the AA program. Jenny says she needed to hear that and has recently began going to AA and has gotten a sponsor who she is about to tackle step work with. Jenny also has learned that she suffers from several different disorders that have given her a lot of “a-ha” moments about who she is.   Jenny shares her journey with the world now. She believes being our authentic selves is most important. Jenny has learned that she needs to protect her mental health and her sobriety above all.   Jenny's parting piece of guidance: listen to that inner voice.   Recovery Elevator We took the elevator down, we gotta take the stairs back up. I love you guys.   RE on Instagram RE merch Recovery Elevator YouTube Sobriety Tracker iTunes       

Today we have Jenny. She is 38 years old from Hudson, WI and she took her last drink on February 16, 2020.   Sponsors for this episode include: Better Help – 10% off of your first month   Recovery Elevator has a nonprofit called Café RE which is our alcohol-free community. For all of our happenings and what we offer, click on Recovery Elevator Events.   [02:35] Thoughts from Paul:   It doesn't really matter what word or label we attach to our relationship with alcohol. It doesn't matter what we call it; we still need to do something about it. Paul says that his own pursuits of solving the “why” behind his drinking and how his addiction took hold has been a revealing journey of self-discovery even he won't be able to pin down exactly why he crashed and burned so hard.   When we relentlessly scour the past for reasons why we drink, we take our energies away from the only moment where true healing and peace reside, which is this very moment right now.   Addiction does everything it can to pull us from the present moment. Ruminating on what happened, what you have tends to be fruitless. Befriend and make peace the part of you that seeks oblivion and self-destruction. An addiction path may be what our souls choose in hopes of teaching us what really matters in life.   [09:03] Paul introduces Jenny:   Jenny is a previous guest and was featured in Episode 417 back in 2023 after celebrating three years alcohol-free.   Jenny is married and they have a seven-year-old son. She enjoys exercise, adventure and being outside. She does professional development for the construction industry.   Jenny drinking when she was 11 years old with the goal of being a rebel. She says she had a goal of being a tough, naughty girl and says it let her down the road to 22 years of binging and going on benders with alcohol and drugs.   In her late twenties, Jenny had a miscarriage and says that it was at that point that she knew she had a problem, and she didn't think she'd be able to stop. She and her husband had their son in 2017 and decided a life change was needed so they moved back home after living out west for a while. She was 31 years old, unemployed, had a newborn son and was deeply in debt. The move to her in-law's basement and being back in her hometown opening old wounds drove Jenny to use alcohol more and more to escape.   Rock bottom came for Jenny after Super Bowl Sunday 202. She got very sick while driving and called out of work. For the next few days, she was hungover and thinking about ways to end things. A spiritual awakening and vision of an uncle that had passed away before she was born, led Jenny to get up and decide enough was enough.   Jenny says the first week was hard like ripping a bandage off and bleed profusely. All aspects of her life needed to be explored. She wanted to live a life of integrity and knew she needed to do the right things for herself. She feels like every day is a victory for all of us on the journey.   After a year without alcohol, her husband encouraged her to find connection and she tried AA. That group helped her define her higher power and she loves AA and the 12 steps. She finds that friendships in recovery are so much deeper.   In the last few years since she was on the podcast, Jenny says not much has changed but life is more stable now. When she quit drinking, she was able to address other issues that she wasn't aware she had. She is capable of just being and seeking peace in her life.   Jenny knows that relapse is a non-negotiable for her. She says she hasn't come this far to only come this far. Being able to tell the whole story about things that happen is important to her.   Recovery Elevator You took the elevator down. You got to take the stairs back up. We can do this.   Café RE RE on Instagram RE merch Recovery Elevator YouTube Sobriety Tracker iTunes       

How can your own story shape the way you practice? In this episode, we dive into Jenny's personal ethos of helping women stay active throughout their lives. She reflects on how her experience as an athletic trainer still influences her approach to patient care and shares the lessons she's learned from navigating her own hip dysplasia and surgery during PT school—experiences that have transformed how she tempers expectations with her patients.We also nerd out on research! Jenny breaks down two of her recent articles, revealing how to better read and apply research in your clinical work. If you've ever felt overwhelmed by journal articles, this is the conversation for you.This episode is packed with inspiration, practical advice, and a shared love for advancing pelvic health. Whether you're a new grad or a seasoned clinician, you'll come away with fresh insights to improve your practice.More about Jenny: Jenny is a clinician, researcher, and PhD committed to empowering women to live actively throughout their lives. Follow her great content on Instagram at @jenn.lacross.Get in Touch!Learn more at www.pelvicptrising.com, follow Nicole @nicolecozeandpt (www.instagram.com/nicolecozeandpt) or reach out via email (nicole@pelvicsanity.com).Check out our Clinical Courses, Business Resources and learn more about us at Pelvic PT Rising...Let's Continue to Rise!

Big Jim has research on how to tell who the favorite child is. Doni and Jenny Jenny both believe they are the favorite child. The post Are You the Favorite Child? appeared first on 94.7 WCSX.

The Facebook group, Are We Dating the Same Guy?, helps women expose cheaters. Jenny Jenny has the inside scoop. The post Are We Dating the Same Guy? appeared first on 94.7 WCSX.

Big Jim, Doni, and Jenny Jenny talk about the worst fantasy football punishments. The post Fantasy Football Punishments appeared first on 94.7 WCSX.

Big Jim, Doni, and Jenny Jenny debate on the appropriate time to take the Christmas lights down. The post When Do You Take Your Christmas Lights Down? appeared first on 94.7 WCSX.

Big Jim explains his cookie-beer pairings, Doni sells enough girl scout cookies for a lifetime, and Jenny Jenny hates the most popular cookie. The post Big Jim Pairs His Girl Scout Cookies with Beer appeared first on 94.7 WCSX.

Big Jim, Doni, and Jenny Jenny discuss when the appropriate time to give your partners parents a gift. The post When is it Appropriate to Gift the In-Laws? appeared first on 94.7 WCSX.

Here are some Thanksgiving side dishes that some consider to be overrated or unnecessary. Big Jim, Doni, and Jenny Jenny decide whether they stay or go. The post Useless Thanksgiving Side You’re Better Off Not Serving appeared first on 94.7 WCSX.

Jenny Jenny's co-workers husband is in prison for 6 years for 2 million dollars in fraud. How long could you stay with your partner if they went to prison? The post How Long Could You Stay with Your Imprisoned Partner? appeared first on 94.7 WCSX.

Big Jim, Donielle Flynn, and Jenny Jenny try the viral pizza flip in attempt to degrease the pizza The post To Flip a Pizza or Not to Flip a Pizza appeared first on 94.7 WCSX.

Big Jim, Doni, and Jenny Jenny think about all of the movies that have directly their lives. Why does Jenny keep a shower knife ready? The post Movies That Influenced Your Life- Shower Knife appeared first on 94.7 WCSX.

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Big Jim found a song by Aerosmith about cleaning out your fridge, and its totally real. It did send Jenny Jenny into a spiral though. The post What’s the Oldest Item in Your Fridge? appeared first on 94.7 WCSX.

Big Jim asks Doni Flynn and Jenny Jenny a series of questions to get to know them and their embarrassing moments. The post Get to Know Your Radio Friends appeared first on 94.7 WCSX.

After a video of a break-up on a rollercoaster went viral, Big Jim, Doni Flynn, and Jenny Jenny reminisce on all of the interesting places they have broken up with […] The post Where’s the Strangest Place To Break-Up? appeared first on 94.7 WCSX.

Big Jim, Donielle Flynn, and Jenny Jenny talk about what they would do in a real life pet sematary moment. The post Real Life Pet Sematary Moment appeared first on 94.7 WCSX.

Big Jim, Doni Flynn, and Jenny Jenny play a new game called ‘little kid or drunk adult?' they all guess whether the scenario happened with a little kid or a […] The post Little Kid or Drunk Adult? appeared first on 94.7 WCSX.

Jenny Jenny talks about her Green Day concert experience, when a drone flies over Comerica and stops the show mid song. Has this happened before? The post Drone Flies Over Green Day appeared first on 94.7 WCSX.

Big Jim, Doni, and Jenny Jenny talk about weird drink combinations that actually work The post ‘GatorWine’ and Other Weird Combinations appeared first on 94.7 WCSX.

Big Jim. Donielle Flynn, and Jenny Jenny talk about back to school. Doni sends her son back to school and Jenny Jenny talks about how destructive middle school boys are. The post Back to School! Jenny’s Boyfriend Set What on Fire? appeared first on 94.7 WCSX.

Big Jim makes Ryan and Jenny Jenny try a pumpkin spice latte. Spoiler: they love it. The post Pumpkin Spice Lattes are Back, Baby! Pt. 2 appeared first on 94.7 WCSX.

Big Jim, Ryan, and Jenny Jenny talk about key words that their parents would say when they wanted to do the nasty and get away with it. The post Family-Friendly Ways to Say You’re Having Sex appeared first on 94.7 WCSX.

Big Jim, Ryan, and Jenny Jenny talk about key words that their parents would say when they wanted to do the nasty and get away with it. Listeners call in […] The post Family-Friendly Ways to Say You’re Having Sex Pt. 2 appeared first on 94.7 WCSX.

A viral Tiktok video shows a girl baiting her boyfriend into the wrong answer of a question. Big Jim and Ryan want to know what Jenny Jenny thinks because she […] The post Baiting Jenny’s Boyfriend with More Stupid Questions appeared first on 94.7 WCSX.

Big Jim, Ryan, and Jenny Jenny talk about flag football, kickball, and other adult sports leagues. The post Adult Sports Leagues appeared first on 94.7 WCSX.

History repeats itself, cassettes are back, baby! Big Jim, Ryan, and Jenny Jenny talk about the trend. The post Cassettes are Back! Pt. 3 appeared first on 94.7 WCSX.

Big Jim's neighbor is super pregnant and he wanted to give some unsolicited advice on how to get that baby out. Ryan, Jenny Jenny, and listeners join the conversation with […] The post Giving Unsolicited Advice to a Pregnant Neighbor appeared first on 94.7 WCSX.

Our very own Jenny Jenny is getting older – how do we know? Her knees started to hurt after going to a concert on the weekend. Thus it begins.  The post Jen-Knees appeared first on 94.7 WCSX.

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Auf in ein erfülltes Liebesleben mit mir und Jenny

⁣Your journey through menopause can be transformative and empowering. When I first heard that statement, I rolled my eyes! But, hear me out on this. You and I both know there is no magic pill to make it go away. And “no”, you can't sell your uterus on Ebay either. (Yes, that was a question I got in an email).  What you can do is find ways to better understand all the changes and holistically age with beauty and grace.  From hormones to hot flashes, brain fog to body changes, it's like puberty for adults.  On this episode of the HIListically Speaking Podcast, Hilary welcomes Certified Menopause Coach Specialist Erika Shannon-Hathaway who not only answers your questions but shares actionable steps and practical tips from symptom management and macrodosing to mental clarity and menoparties for self-care.⁣ ⁣ FULL EPISODE TRANSCRIPTS AVAILABLE ⁣https://www.hilaryrusso.com/podcast⁣ ⁣ CHAPTERS:  ⁣ 00:00  Intro  ⁣ 02:08  The Importance of Health Coaches (51 Seconds)⁣ 06:40  Navigating Adult Puberty and Parenting⁣ 14:44  Importance of Self-Care and Mindset⁣ 26:50 Erika Answers Your Questions (Audience Q&A)⁣ 37:00 Managing Menopause, Hormones and Sleep⁣ 46:48 Struggling With Brain Fog⁣ 53:05 Nutrition and Exercise in Menopause⁣ 54:04 Weight Gain and Estrogen Loss⁣ 57:45 Rapid Fire Game ⁣ 01:00:00 Erika's Closing Thoughts ⁣ 01:01:00 Hilary's final thought and info⁣ ⁣Download my FREE guided Self-Havening for Hot Flashes and Hormones video https://www.hilaryrusso.com/hormones CONNECT WITH ERIKA: ⁣ https://www.instagram.com/erikashannonmovement⁣ ⁣https://www.linkedin.com/in/erikashannon/⁣ ⁣https://www.facebook.com/erikashannonmovement⁣ ⁣https://www.erikashannon.com/menoparty⁣ ⁣https://www.erikashannon.com/yournextchapter-landing-page⁣ Interested in getting better sleep? Listen to Ep 140 with Sleep Expert Mollie Eastman. ⁣ ⁣FREE HAVENING HAPPY HOUR & EVENTS⁣ Join the next Free Havening Happy Hour. Next event: March 27th at 7pm ET. Registration is required https://www.hilaryrusso.com/events⁣⁣ ⁣CONNECT WITH HILARY⁣ https://www.instagram.com/hilaryrusso⁣ ⁣https://www.youtube.com/hilaryrusso⁣ https://www.facebook.com/hilisticallyspeaking⁣ https://www.tiktok.com/@hilisticallyspeaking⁣ https://www.hilaryrusso.com/podcast⁣ ⁣⁣Music by Lipbone Redding https://lipbone.com/⁣ ⁣ ⁣ EPISODE TRANSCRIPT ⁣ (Full Transcript https://www.hilaryrusso.com/podcast⁣) ⁣ 00:00 - Erika Shannon-Hathaway (Guest)⁣ There are so many things now that give us community around it that it helps us regulate our symptoms and therefore improve our quality of life as we're going through the inevitable journey of menopause. ⁣ ⁣ 00:13 - Hilary Russo (Host)⁣ As a living, breathing human. You are someone, you know someone or you love someone on the menopause journey and I'm now on the other side of this myself. But I still have questions about how to stay healthy mind, body and spirit All the questions there. Because it's more than just hormones, it's befriending your body, it's understanding the signs and acceptance of this beautiful aging process that we go through as women. And if this isn't you, this conversation is going to help you, support those who are going through this journey. So I've invited my friend, Erika Shannon Hathaway on the show to have a little girl chat, answer your questions and help you walk away from this conversation with a clear understanding of how you can embrace the change. Now some of you tuning in might know Erika because we've spent some time together a number of years on Daily Burn 365, that live streaming fitness show we were both on. ⁣ ⁣ 01:13⁣ But Erika, my dear friend, you have not only been in this fitness industry for close to two decades, you started making that womanly change yourself and said that you want to do more, not just for yourself, but for those you serve, because you've been a coach, as a fitness instructor for years, as someone who has been in this field for so long, and now as a certified menopause coach specialist, you are helping women pave a new way. So thanks for being here. This is so great. I really love that we're going to be talking about menopause. ⁣ ⁣ 01:46 - Erika Shannon-Hathaway (Guest)⁣ Thank you. It is so great to be here with you, Hilary, and it's always just like a reunion to see the old gang from DV365. I love you all so much and thank you for doing what you do with this podcast. I think you help and serve so many people who really need it and it's just a real privilege to be here. So thanks for having me. ⁣ ⁣ 02:08 - Hilary Russo (Host)⁣ Well, I love having my DB365 friends on, but this goes so much bigger, as you know. You know being the work of holistic health and thank you for that. I appreciate that. You know it's just we're here to serve and I remember us having a conversation about just health in general and when we were on the show and I was actually a participant on the show while you're one of our amazing trainers we were given health coaches and this was a fairly new industry. You know the health coaching world, which I wound up being on the other side as a health coach myself. But having support and having guidance and having somebody who understands what you're going through to be that guide by yourself, by your side, is really helpful, like having someone be that guide to answer questions you might have, or just kind of be the sister or the brother that you need. You know, and you've embraced that as well, when you were going through this menopause journey, you found yourself a health coach. ⁣ ⁣ 03:06 - Erika Shannon-Hathaway (Guest)⁣ Yes, I did. I didn't know. I knew that I was experiencing the beginnings of perimenopause, but I also thought, oh, I'm just so stressed out and I'm not giving myself the self-care I need and I feel like there's something hormonally off with me. So I hired a holistic health coach to help me out and really, at the time, what I wanted was for her to get all of my levels and do all my hormone testing and my blood testing and just give me a magic pill to make it all better. That's what I really wanted and this is me having been in the fitness and wellness industry, for you know, at that point it had been about 15 years. It's been 18 years now. But I was like, okay, I don't have time to do anything other than what I'm doing and I don't want to stop drinking, and so give me a pill, tell me what's wrong, tell me what I'm missing, and let's supplement it. And she, she was great in that. She really honored like I told her what I wanted and she gave me it, but it didn't fully help because there were certain lifestyle changes that I needed to make, but also my cortisol. I had no cortisol, like I had burned through it all and I was operating with the lowest cortisol imaginable and and it was totally throwing me off I was gaining weight and it was a mess. ⁣ ⁣ 04:30⁣ So, um, we worked through a lot of things and I did make significant improvements during that coaching time, but it wasn't until, um, I started really tuning into my own body, that I started fine tuning even more and then, just in the last year and a half, my journey with getting more involved from an educational standpoint about what perimenopause and menopause actually do to your body and how I can help not only myself but all of the people that I've been teaching for so long. We're all growing together and aging together, and so everybody needs it. A hundred percent of people with ovaries are going to go through this, so I'm really grateful to have the knowledge that I have. Now. I've basically made fun of myself and apologize to my health coach about how idealistic and stupid I was just being. Like give me a pill. How much testosterone? What is it? It's like a testosterone booster supplement. How much tribulus do I need to take to make myself feel better? But yeah, it's crazy. ⁣ ⁣ 05:36 - Hilary Russo (Host)⁣ And I think that's true with pretty much anything. I mean, we live in a sick care system, not a healthcare system. We live in a hell care system, not a health care system. I was just going to say Right, we live in a hellscape. It's a hellscape, it's so true, and we're trying so hard to find the way out or find a way to easily make this go away that, whatever the problem is and that's something I went through as well we come from an age where it was like you go to the doctor, you get, you get a diagnosis and I'm not poo-pooing Western Med by any means, but that whole integrative approach and the blend of functional medicine and holistic health is us being our own healthcare advocates to understand and ask questions. You know I can't say this enough, but with this, what did you call it? A hellscape? ⁣ ⁣ 06:26 - Erika Shannon-Hathaway (Guest)⁣ Yeah, okay great, it just came to my mind. I love it. Write that down. ⁣ ⁣ 06:31 - Hilary Russo (Host)⁣ That's a good one, but it is because it's it's we're putting too much in the hands of someone else when we really need to to ask the questions. And you know, I remember when my mom was going through it and'm just like you're crazy, you know, like she's going through that thing, right, we're pointing fingers at women like oh, you're just, you know, it's your time of month, which is a horrible thing to say, but when we're going through this part of our lives, which I always say, it's almost like puberty for adults. ⁣ ⁣ 07:00 - Erika Shannon-Hathaway (Guest)⁣ you know I was just having right. ⁣ ⁣ 07:02 - Hilary Russo (Host)⁣ I was just having a conversation at my fitness facility with a number of women. I said this is like puberty, except we just have a better understanding. We have a fully developed brain and we actually learn how to not react and respond to what's happening. ⁣ ⁣ 07:17 - Erika Shannon-Hathaway (Guest)⁣ It's reverse puberty really. ⁣ ⁣ 07:19⁣ My daughter is 11, and she is ramping up for major puberty times. ⁣ ⁣ 07:24⁣ My daughter is 11 and she is ramping up for major puberty times and it is crazy to watch her go through that and see her hormonal changes happening in real time. ⁣ ⁣ 07:32⁣ And also it makes me laugh at the timing of what most of us, if we have kids, if you're going through perimenopause and menopause, most likely one of your daughters or sons is going through puberty at the same time and it's just a hormone. It's a hormone invasion in your house and but there are coping mechanisms and I feel really grateful that I'm able to have conversations with my daughter about menopause and periods and women's health stuff that my Catholic mom never had with me, not because she didn't want me to be educated in it, but because she had never been educated herself. And she even told me when she went through menopause she didn't even know she was going through menopause because nobody talked about it. She said I don't know, I just kind of went through it, I don't, I didn't complain, I didn't know that anything was really wrong. And and now she said she sent me something on Instagram the other day. She said I have never seen so much about menopause in my life and I said I know, isn't it amazing? It's amazing, it is. ⁣ ⁣ 08:44 - Hilary Russo (Host)⁣ I mean, I think for us and our generation going through puberty it was are you there, god? It's me, margaret, yes, which, by the way, I love that movie, it's so good. I took my daughter. I felt myself there, I know. ⁣ ⁣ 08:59 - Erika Shannon-Hathaway (Guest)⁣ Right. ⁣ ⁣ 09:02 - Hilary Russo (Host)⁣ And a health class which everyone was giggling, which I'm sure kids still do. But here we are at this later stage in our lives, this next phase, and it's really truly understanding who we are, how we're showing up, but also getting the support of those around us, whether it's your girlfriends, whether it's your spouse or your partner, them understanding it and also, like you said, having those conversations with your daughter, where she knows where you are and you know where she is, and it really creates a whole different sisterhood, doesn't it? ⁣ ⁣ 09:31 - Erika Shannon-Hathaway (Guest)⁣ It does and it creates a better relationship, because this morning she was having a moment and she was like I hate my hair and it looks terrible, and la, la, la, like all morning. She was just in a mood and I just hugged her. I said I love you, would you like me to plug in the straightener for you? And she was like I love you too. Yeah, that'd be great. ⁣ ⁣ 09:52 - Hilary Russo (Host)⁣ Thank you, she just needed to be heard. Yeah, we need that too. ⁣ ⁣ 09:56 - Erika Shannon-Hathaway (Guest)⁣ And so do we. ⁣ ⁣ 09:58⁣ So do we, and it's wonderful that we are at this point where we can look at the latest research and where we can advocate for ourselves, like you were saying, with our doctors and our healthcare team, and we can even educate some of our healthcare providers about these things, because the studies that are coming out, the studies that they might have come into the business their industry with, are now outdated and debunked, such as the Women's Health Initiative from the late 90s and early 2000s, and so it is our job to show up and know what is happening, to know what symptoms are actually symptoms of perimenopause. ⁣ ⁣ 10:42⁣ There are estrogen receptors in every major organ system in the body, and so it's not just hot flashes, and the majority of people don't know that. And so how lucky are we that we get to live in a time when we can log on to Instagram and see oh my gosh, I'm not the only one having heart palpitations when I have a glass of wine. Or, oh my gosh, I'm not the only one having heart palpitations when I have a glass of wine. Or, oh my gosh, I didn't know that ringing ears were a symptom of perimenopause. I thought that there was something wrong, that I had like a sinus infection or something. There are so many things now that give us community around it that it helps us regulate our symptoms and therefore improve our quality of life as we're going through the inevitable journey of menopause. ⁣ ⁣ 11:27 - Hilary Russo (Host)⁣ And knowing how to support that, which is huge. ⁣ ⁣ 11:31⁣ Right, I love that you bring that up too, because there are a lot of things that are outside of the box of what we think happens in perimenopause and menopause. I remember having that first hot flash and I felt like I was standing over a subway grate in New York City and then it was gone. And then five seconds later I'm in a hot yoga class and then it's gone. That's what we think, that's ideally what we think when we are thinking about the menopause journey, but it is so much more that brain fog that we were just talking about, right. ⁣ ⁣ 12:04⁣ That sets in. How do we support ourselves there? Moods like our moods, behaviors. That's going to switch too, because something's going on with this vehicle of ours, right? Yes? ⁣ ⁣ 12:15 - Erika Shannon-Hathaway (Guest)⁣ Everything's going on at the same time. Our entire system is recalibrating to survive without essential life-giving hormones in our bodies and everything is affected by that. And the more that we can recognize it, name it and know what to do to make ourselves feel better, it's just going to make everything better for us in the long run, which is why I love this work that I'm doing now as a certified menopause coach specialist. It's just so gratifying to help people. And there are the pillars of self-care right. There's exercise, there's nutrition, there's sleep. ⁣ ⁣ 12:57⁣ Sleep is a major component of being able to regulate your symptoms and menopause and perimenopause and self-care, even what you do with havening. It is so important. It is so important to comfort yourself and regulate your nervous system, because anxiety kicks in in a big way during perimenopause, not to mention just the stage of life that we're in, where so many of us are. We talk about the sandwich generation, where people are taking care of aging parents and their kids at the same time. I am deeply in that right now, my mother-in-law has dementia and has just been diagnosed with stage three cancer, and then I have an 11-year-old with a broken wrist athlete who is just on the other like bouncing off the walls, and so in the middle, I have to have really good tools to be able to regulate myself so that I can live a life that I love without getting distracted, and also take care of everybody around me at the same time. And it does take a village. ⁣ ⁣ 13:59 - Hilary Russo (Host)⁣ Absolutely, and it is what women do. We are more of the nurturing that feminine energy is to nurture. We are the ones the nurturing that feminine energy is to nurture. We are the ones that are in the container, filling the container right, and it's really important to know how to support yourself so you can support others. And, by the way, I appreciate you mentioning Havening as one of those tools. There are many tools right. There are many. ⁣ ⁣ 14:20⁣ But being able to self-regulate and self-soothe and for self-care is so imperative, no matter what it is Like, if it's taking a yoga class, if it's journaling, if it's just taking five minutes to step away from the chaos to bring that sense of calm. Whatever it is is really vital for your well-being holistically. You know the whole body approach. ⁣ ⁣ 14:44 - Erika Shannon-Hathaway (Guest)⁣ Yes, I agree with you, and I think that's something that a lot of people don't understand is when you are coaching someone, or even I was talking to one of my best friends from high school the other day and she is in a major state of anxiety right now. She's also hormonally fully in menopause, but she's another sandwich generation person. Her husband's having some health issues at the moment and her therapist told her that she needed to start meditating or doing some sort of self-regulating something to tamp down her nervous system. And she was like I'm sorry, but like breathing isn't going to help me right now. And I was like, well, actually breathing really is going to help you right now. ⁣ ⁣ 15:25⁣ And I think that carving out little pockets of self-care I call it micro-dosing, so self-care is so important and has tremendous benefits for just regulating your anxiety during the day. And while I said, look, I know there's a lot wrong right now and, yes, breathing isn't going to solve all of the problems, but it is going to take you from a 10 to a seven so that you can take a deep breath, so that you can pay attention to a phone call, so that you can maybe get 20 minutes of rest in between one thing and the other. It does make a difference. Those little things, the havening, all of those things make a big difference. ⁣ ⁣ 16:11 - Hilary Russo (Host)⁣ All it takes is two minutes to do anything to regulate your nervous system. It doesn't take. But we get in that the brain gets hijacked, right, and the minute that happens it's like going down this, this hill and the ball just keeps getting bigger. It's really having the, the mindset to say wait is. Is this true, is it helpful, is it inspiring, is it necessary and is it kind? ⁣ ⁣ 16:35⁣ When I'm saying that think method that we learn, you know to stop it and put the kibosh on it before it goes too far. So, with you being a certified menopause coach and there's not many certifications out there, so you're really like in it, Erika, and I want to bring attention to that Because, while there are a lot of people talking about menopause, having this certification, having this knowledge, is a level up, and I say that myself with my certifications, I know we're more than our LMNOPs after our name but, there is something about this so that if you are able to go to a doctor, there is somebody like an Erika out there that understands us more on a whole body approach level. ⁣ ⁣ 17:21⁣ I would's right I would love for you to share that, just so people have an idea great. ⁣ ⁣ 17:27 - Erika Shannon-Hathaway (Guest)⁣ Yes, there is one certification program right now in the united states that is accredited, which means that for my certification as a fitness professional, I get actual credits for it. It is an evidence-based coaching program created by Molly Galbraith with Girls Gone Strong, and she is an incredible coach and has incredible programs. And the team of doctors who she recruited to help put the certification together I think there were 14 doctors, so it's all evidence-based coaching. It is not theoretical. This is evidence-based coaching about the pillars of your life that you need to integrate. ⁣ ⁣ 18:14⁣ Now my scope of practice is not to prescribe supplements, hormone replacement therapy. Prescribe supplements, hormone replacement therapy any kind of medication. I am not a physician, but what I like to do is work in tandem with your physician. I like to refer you to a pelvic health specialist. I will refer you to people in my network who can help you and work with them together, because if you choose hormone replacement therapy, then my job is to give you the tools to use those hormones in your body to your best and highest good and benefit. ⁣ ⁣ 18:57⁣ So I concentrate on exercise. Clearly, I've been in the fitness industry for 18 years, so I'm well equipped for that. But the type of exercise that you do at this time of life is very different. Of course there's all the elements of cardio and strength and balance and push, pull and all those things. But in menopause the warmups are longer and we want to really concentrate on strength training to build bone density, lean muscle mass and to mitigate the risks of coronary heart disease, diabetes, dementia. There are so many things that exercise does, especially at this time of our life, that have been proven scientifically. Exercise is a definite boon to help us stay healthy as we age exercise is a definite boon to help us stay healthy as we age. ⁣ ⁣ 19:49 - Hilary Russo (Host)⁣ Yeah, so the staying in the scope of practice I think is so important the fact that you mentioned that. I appreciate that, because I say that a lot too. I'm not a doctor, I'm not a therapist, a board certified, but people who trust you and know that you are truly doing the work, because it's not just getting one certification and you're done, which there? Are people out there that do that. It is a continuous thing, my friends, that we are con. ⁣ ⁣ 20:12 - Erika Shannon-Hathaway (Guest)⁣ Things are constantly changing and coming out in yes, so those especially in this field oh, yeah, everybody has their eyes on it now, so everybody's finally studying it and everyone's a coach right so everyone's with air quotes right, so finding someone who understands it. Yeah, it gets my goat when people I get it and I'm like well, where did you get certified? And they're like what do you mean? ⁣ ⁣ 20:37 - Hilary Russo (Host)⁣ Or even beyond the certification. It's not just taking a weekend class and suddenly you've got something after your name. It really is understanding, because you can do more damage than good. So, if I were to refer somebody who needed support in the area of perimenopause or menopause also, fitness, because let's not forget how well versed you are in that I mean this, we you and I met during our journey with daily burn, but you were already in the fitness world. You've worked with other fitness companies afterwards as somebody that's had a pretty high position as well. Yeah, you understand this. So, putting those things together, if I were to get a question about this and it's outside my scope of practice right, having people like you are important, you know and you're right. ⁣ ⁣ 21:25 - Erika Shannon-Hathaway (Guest)⁣ It builds, it takes a village you know it does, and I operate from a place of incredibly high integrity. I learned that early on in my career that you have to put your money where your mouth is. You have to do what you say you're going to do, and when you have other people's health and wellness in your hands, in the palm of your hand, it is your responsibility to make sure you are fully accredited, because health is too valuable to mess around with, and I want to help people in the purest way, want to help people in the purest way. Having said that, the thing we do as a coach is everybody comes with a different set of symptoms. Everybody comes with a different experience, with a different panel of blood work and hormone levels, at a different stage of life, with different needs and wants, and so, as a coach, I coach to what's probable and not what's possible, and it's very, very much. ⁣ ⁣ 22:31⁣ I am your tour guide, but it's very much up to you to do the work. I'm not going to prescribe you. Yeah, I'm not going to do what I wanted my coach to do back in the day. I wouldn't say like, give me a magic vitamin and it's going to go away. No, we make commitments to do work. We make a plan, we see what's probable, we see what's most likely, what you're most likely to succeed at doing, based on what your values are based on what your values are, not mine, and then we try stuff out. ⁣ ⁣ 23:03 - Hilary Russo (Host)⁣ Right. We call it bio bio individuality in the world of integrative nutrition, which is another great program for certification. But when I was going through the Institute for integrative nutrition, they coined this term. Bio individuality, yeah, which means every person is different, even if we are the same age, same gender, different Even if we are the same age, same gender, same life experiences. Your vehicle, this temple of yours that no one else owns, is operating a little differently. ⁣ ⁣ 23:31 - Erika Shannon-Hathaway (Guest)⁣ Absolutely. Even if our hormone numbers are the same, our bodies operate differently. ⁣ ⁣ 23:40 - Hilary Russo (Host)⁣ Yeah, and it's really meeting people where they're at with their needs, not what you think. Oh, you're this age, you're this gender, this is what you need and it's not cookie cutter. I get that I get asked that a lot as a practitioner, especially working on the mental health side. How does your session go? And I'm like your session with me today can be different from the one next week can be different from the as it should as it should. ⁣ ⁣ 24:04⁣ So there's no cookie cutter. You know there might be a process, but understanding who is before you and how you're showing up for them, you would want that to be the same as somebody showing up for you. That's how I treat it. Yeah, yeah. ⁣ ⁣ 24:18 - Erika Shannon-Hathaway (Guest)⁣ Our job is to ask a lot of questions to figure out what's really important to people. Everybody I work with goes through an exercise creating their menopause vision statement, and it starts with really evaluating what's important to you as you age and how we're gonna keep you optimized for what's really important to you as you age. And that's how I start. So sometimes I'll start with nutrition, sometimes I'll start with exercise, sometimes I'll start with nutrition, sometimes I'll start with exercise, sometimes I'll start with sleep. You know, it just depends on what they need first, and then we keep knocking, knocking it out, and that's just how we work. But there's no so far in my practice. No two people need the same thing at the same time. ⁣ ⁣ 25:01 - Hilary Russo (Host)⁣ Yeah, it's constant work too, because keeping up with our clients and making sure you're supporting them on their needs and being that guide for what they need, compared to someone else. But what's beautiful and I want to mention this because this is a good place to mention this you do have this incredible and, oh my gosh, this girl loves play on words, so I love this. You have your menaarty, yes, and I want to talk about that because it's very similar. You and I are so, so similar in a lot of ways, but still different by individuality. I have the you know the the monthly Havening happy hours. You have something called a menoparty, which is every two weeks. Let's talk about that so that people know there is support if they're not able to work with you one-on-one. ⁣ ⁣ 25:47 - Erika Shannon-Hathaway (Guest)⁣ Yes, oh, do. I love the menoparties. So the menoparties are a free Zoom online party. They're at eight o'clock at night every other Tuesday usually, and sometimes I have special guests on. So last week I had Dr Liz McGinley on, who is a pelvic health specialist and a chiropractic sports physician, and we talked all about what happens to our joints, tendons and pelvic region as we go through menopause and she was incredible. ⁣ ⁣ 26:21⁣ Sometimes we have what I call an all skate where I do flash coaching. So everybody comes on, we wear our pajamas, we have our little. I have like hoodies that say ain't no party like a meadow party. I wear that and we just show up and build community around this phase of life, which is so vital, and we have such a good time. We laugh really hard and I record them and if you can't make it live, I send it out the next day. ⁣ ⁣ 26:50⁣ But it's just a really wonderful place to meet other women who are in a similar situation to get a little bit of information about how to handle certain things that that someone else might be getting coached on but you're also identifying with as well, and I have made sure every single session is free. No strings attached. There's no, you know you don't have to buy anything to get it, it's just you sign up and you are invited, and you're always invited and you will forever and ever be invited and we just laugh a lot and sometimes it goes into we talk about sex, we talk about sleep, we talk about stress, we talk about family drama, we talk about our kids and our parents and we talk about dry eyes and ringing ears and palpitations and incontinence and peeing when you're doing jumping jacks and like thousands and thousands of things. But it's so much fun and always free and I it's really important to me because I I really believe that putting a paywall behind vital information, I have a problem with that and, of course, I need to do it for certain offerings of mine, because I do need to make a living. ⁣ ⁣ 28:07⁣ But, um, so right now, the options are the. I always want to have a free option, so the free option is the meadow parties, which are great fun, and then I have um, a coaching program that I am launching very soon. That is, we. It's a group coaching, so it's a monthly fee and you get group coaching every single month and you get access to my online community and we talk there all the time and share recipes and stories and support each other, and it's really lovely. And then, of course, I do my one-on-one as well. ⁣ ⁣ 28:37 - Hilary Russo (Host)⁣ Love it, lots of different tiers, the fact that you're offering something for free. And I feel the same way because I've had people mentioned to me like, why aren't you charging for this? I'm like because I have other ways to to provide myself with income from people working with me one on one. This is an opportunity because it is a right. This is a human right that every person should have access to to some degree. ⁣ ⁣ 29:08⁣ Obviously, coaching someone one-on-one in a group experience can be difficult anyway but, you want to have more of a possibility for people to share and connect and know that they're not going through this alone. They're not alone in this battle. So, and making it fun talking about menopause, talking about mental health, whatever it might be, is what breaks down the barriers that have been there for so long, probably the barriers that we went through as Gen Xers and before you know, generations before the silent generation. So I love this. I love that you love the name more than anything. ⁣ ⁣ 29:50 - Erika Shannon-Hathaway (Guest)⁣ I love it and we're going to put all this in there. We're going to have links in the. ⁣ ⁣ 29:52 - Hilary Russo (Host)⁣ yes, we're going to put the links to Erika's one on one sessions, as well as the mental parties, just so you can get in touch with her. We're going to have that available to you in the podcast notes so that you can get yourself on the party right. Get right, baby, get right with me. ⁣ ⁣ 30:07 - Erika Shannon-Hathaway (Guest)⁣ So what I want to do? ⁣ ⁣ 30:08 - Hilary Russo (Host)⁣ we got a lot of questions that came in and as recent as I was just at my trainer and there were a bunch of girls asking me questions, I'm like let me write it down. Some of them overlap because they are mainly the same questions that a lot of us have, but some are a little more specific. So let's just go to the questions. You ready for it? I'm ready. All right, let's do this. This is actually from Christine. She's from Michigan and she did ask yeah, that's your. You know right, I went to Michigan, you did go to Michigan. So Christine from Michigan says what sort of exercise is best when you're in menopause, or is it that any kind of exercise is good as long as you're doing something? Very good question, Christine, Great question. ⁣ ⁣ 30:53 - Erika Shannon-Hathaway (Guest)⁣ You want to try for 150 minutes of exercise per week. You want to get in a good amount of cardio, but not high intensity anaerobic cardio. You want to stay in that zone two, zone three moment. So think power walking, put on a weighted vest and take a walk. Go, walk on an incline so that you get your heart rate up. ⁣ ⁣ 31:15⁣ I do a special strength training in my program, move and Win, which is a little movement platform that I have and that all of my clients get for free, called Peripheral Heart Action. And Peripheral Heart Action is strength training, but it is formatted in a way that you alternate exercises between lower body and upper body, with no breaks in between, so that your heart rate stays up, because what you're doing is you're drawing blood flow to your upper body and then to your lower body and then back, and it goes and goes like that. So it actually keeps your heart rate elevated and therefore provides great metabolic value because you're burning calories longer throughout the day. So those are your cardio options, and then strength training. Pick up the heavy weights. Those are your cardio options, and then strength training. Pick up the heavy weights. ⁣ ⁣ 32:06⁣ You're going to want to really strength train, because as we lose estrogen, we lose lean muscle mass, we lose bone density and that increases our likelihood in our postmenopausal life for coronary disease, diabetes, high cholesterol, injury in falls and fractures, osteopenia and osteoporosis. So you really, really want to just intensify your strength training. Pick up the weights. If you don't know how to pick up the weights, hit me up, I'll help you. It doesn't have to be fancy, you don't need fancy equipment, but integrating strength training into your life. ⁣ ⁣ 32:45⁣ I would say three times a week if you can is so valuable and get a little plyo in there for bone density. Yeah, Whether it's little box jumps or just taking sometimes on my stairs right here, I'll just do step up and jump back down, step up and jump back down just to get a little bit of that impact in. It makes a big difference in maintaining bone density. ⁣ ⁣ 33:10 - Hilary Russo (Host)⁣ And if you have a difficult time jumping, you can do it with just a step up, step down right, absolutely. ⁣ ⁣ 33:17⁣ You don't want to get any injury. That's really important and that comes up a lot. The osteoporosis, obviously. While we are recording this, we've been talking a lot about women's health, women's history month in March and the fact that you know we just had heart health month and women are the highest number that is prone to getting heart disease and cardiac health is very important for women. So I love this question because you went even deeper. So, take note of this, Christine, and those listening Good luck. ⁣ ⁣ 33:52⁣ Yes, she's on the journey and she's in a couple of our other groups that we're in, so I know that she works out, so she's stepping it up a little bit. Great question, christine. We got one that just came in, so I'm actually going to the book of face. I'm going to be reading this like just this is a cold read, like back from our theater. ⁣ ⁣ 34:11 - Erika Shannon-Hathaway (Guest)⁣ Okay, you're an expert, you're going to crush it. ⁣ ⁣ 34:15 - Hilary Russo (Host)⁣ Oh, my gosh, I don't know about that. All right, sarah, she has a question about sleep. That's why I'm doing this question, because it's so, so important. Every trainer that I've ever followed exclaims that the benefits of good sleep, the importance of sleep to a good workout, and she says she agrees. However, hot flashes and night sweats are the antithesis of a good night's rest. I'll hear you, girl how do I get a good night's sleep when I'm constantly getting up hour by hour with hot flashes and night sweats? Oh, that is a good question's. Sleep when I'm constantly getting up hour by hour with hot flashes and night sweats? Ooh, that is a good question, sarah, really good question. ⁣ ⁣ 34:48 - Erika Shannon-Hathaway (Guest)⁣ Yes, this is a multifaceted question. First of all, thank you for sharing about your sleep struggles. You are not alone. This is a major, major issue. Vasomotor symptoms go haywire during perimenopause and menopause, and so the first thing we would want to do is try to reduce the likelihood of your hot flashes, and so to do that, you take a multifaceted approach, with good nutrition, talking to your healthcare provider to see if you are a good candidate for hormone replacement therapy, because the best way to treat those symptoms is with HRT, if it is something that you're interested in doing. There are some medications that can make hot flashes worse. There are some foods and drinks that can make hot flashes worse Alcohol, I'm looking at you. So if you, unfortunately, alcohol makes hot flashes so much worse. ⁣ ⁣ 35:55⁣ Sugar makes hot flashes so much worse, and eating late meals. You want to increase your protein. You want to increase your fiber in your diet. Make sure that you have a really nice, balanced diet and try to mitigate stress by setting your sleep schedule. Also, lower the temperature in your bedroom. Lower the temperature in your bedroom, sleep naked or with a little tank top on, take your sheets off and give yourself a fan. You know there are lots of ways to prop yourself in a way that the hot flashes go away. But lowering your stress level, getting rid of sugar and alcohol and inflammatory foods, hrt that's going to get ridT that's going to help you alleviate your hot flashes. Without knowing more about your history or all of those things. This is a blanket statement and obviously regular exercise will help with your hot flashes as well. ⁣ ⁣ 37:00⁣ From a sleep perspective, my question would be do you go to sleep and wake up at the same time every day? ⁣ ⁣ 37:08⁣ And, if not, how can you adjust your lifestyle so that you can start that process? ⁣ ⁣ 37:14⁣ And the reason why I ask is because there are other hormones at play here the hormones melatonin and cortisol. ⁣ ⁣ 37:23⁣ High cortisol can cause more hot flashes If you are not sleeping, going to bed and waking up at the same time every day, your cortisol and your melatonin are going to be a little bit skewed. So, if you want so, when we go to sleep, our melatonin gets high, our cortisol gets low. When we wake up, our melatonin is low. Our cortisol should be at the highest point of the whole day when we wake up, and that's why sometimes when we do a hormone panel, we want to do it first thing in the morning so we can test our cortisol right when we wake up. So if we are eating late, if we are watching stressful television shows right up until we go to sleep, if we are having excited conversations, if we are drinking alcohol, if we are out partying or just engaging in a stress-inducing state working out at night, even our cortisol stays high longer and our melatonin doesn't kick in until later, and that will mess with your sleep schedule. You want to really tune into your circadian rhythms here, because that's going to help your hormones regulate. ⁣ ⁣ 38:35 - Hilary Russo (Host)⁣ Yeah, I love that you're bringing that up. ⁣ ⁣ 38:36 - Erika Shannon-Hathaway (Guest)⁣ Yeah, everything is related. So, to increase your melatonin production at night, dim all the lights in your house. If you're going to watch TV or look at social media, try not to do it at least an hour before bed. If you do, use blue light blockers and try to regulate the type of content that you're consuming right before you go to sleep and then try to wake up at the same time every day so that your body gets into this rhythm where cortisol is happening. And, if you can, try to delay drinking coffee for an hour after you wake up so that your natural cortisol kicks in before you stimulate with caffeine. ⁣ ⁣ 39:17 - Hilary Russo (Host)⁣ That is so important, everything you just said, and it's going above and beyond. And look, I'm a coffee drinker. I try to get away from it, but the caffeine will kick in. I have to know when to stop it, because I feel the change in my body when I have the caffeine and you know also, I'm going to throw this in there While you're listening to this episode. Afterwards, after you have this amazing conversation that you're tuning into with myself and Erika, check out episode 140, because I did an entire episode on sleep within the sleep expert, Mollie Eastman, on episode 140. ⁣ ⁣ 39:52⁣ So tune into this. That's what I'm talking about. We're all in this collective together and it's giving you really valuable information that you can share. Because what made me think about that, Erika, is that you touched on the lights in the home. Yeah, Because we, naturally we have all these bright lights in our home and it doesn't allow us to come down Put a dimmer everywhere. Yeah or the red lights or the blue lights, something that looks like sundown, is so important. I'm telling you it makes a difference with sleep. ⁣ ⁣ 40:17 - Erika Shannon-Hathaway (Guest)⁣ It really does, because your body recognizes it as it's time to get ready to go to sleep now, that's correct. ⁣ ⁣ 40:23 - Hilary Russo (Host)⁣ So anyway, sarah, great question. Sarah's from Washington State. I love when we have people all over the country and the world Appreciate that question. All right, we're going back home here. We're coming back to Joycey. This is from Jenny. Okay, hi. Jenny Jenny puts a little humor in her stuff. I know Jenny very well. Is it true that even after you go through menopause for 12 months or you go through 12 months with no period, rather you can still experience menopause symptoms like hot flashes? ⁣ ⁣ 40:53 - Erika Shannon-Hathaway (Guest)⁣ Absolutely. You can have symptoms of menopause for up to 10 years before and 10 years after. 10 years before and 10 years after. Menopause is defined as one day, yeah, so menopause is marked when you go 365 days without a period. Once that day passes, you are post-menopause and your symptoms can last well into your 60s. ⁣ ⁣ 41:18 - Hilary Russo (Host)⁣ She's going to love the answer to that question. I'm very sorry to let you know, because she followed up. ⁣ ⁣ 41:24 - Erika Shannon-Hathaway (Guest)⁣ Perimenopause can last 10 years. Yeah yeah, I still cycle regularly, but my perimenopause symptoms are real life honey. And my estrogen levels are low. My testosterone levels are low. I have no progesterone, but yet somehow I'm still. My body temperature is going up and down, so I know I'm cycling. So, because I don't get a period anymore. Tmi I had an endometrial ablation in 2019. So it's glorious. I haven't had a period since then. ⁣ ⁣ 41:53 - Hilary Russo (Host)⁣ Again, it goes back to the vehicle. Understanding your vehicle. Do I have oil and gas in this vehicle? What's going on? I have not had and TMI we can share here. That's what this is all about. ⁣ ⁣ 42:02⁣ Sure we can share. And, by the way, Jenny had a little humor to that, because there is humor in the healing, and she said I definitely want to sell my uterus ASAP because I'm done Girl, I get it. She's like I get it. But understanding your body and being able to befriend it and understand what you're going through and it's, you know, it's a process I have not had one in two years. So, like at that one year point, I'm like, oh, is this it? Like, are you there? God, it's me, Hillary, Full circle moment. I keep trying to find Margaret but she's been so busy. So you know, understanding yourself is really important. So, Jenny, listen, I hope that answers some of your questions. You know, you know understanding yourself is really important. So, Jenny, listen, I hope that answers some of your questions. You know you got me, you got the community and just keep listening to your body, you know please don't sell your uterus on eBay. ⁣ ⁣ 42:51 - Erika Shannon-Hathaway (Guest)⁣ Yeah, I mean I could say something like quasi serious about the idea of like wanting to sell your uterus on eBay. Mine's for sale. No, I'm just kidding. Idea of like wanting to sell your uterus on eBay. Mine's for sale no, I'm just kidding. If I could say something serious. ⁣ ⁣ 43:10⁣ It reminded me that in this period of life, there is a lot of grief. Yeah, oh yeah. And because, yes, we do. We feel like our bodies have abandoned us. We feel like our bodies have turned against us. We are mourning that our bodies are not operating the way that they used to. We are mourning that we can't keep not operating the way that they used to. We are mourning that we can't keep weight off the way that we used to, or that our sex drive isn't what it used to be, or that our skin is dry, or that our eyesight is going, or that our hair is thinning. We are grieving that we are past our reproductive years. We are grieving a lot of things, and so it's really important to acknowledge that. Like yeah, we joke about. Like, yeah, I want to say I'm done, like somebody just come in and take it all, but careful, what you wish for, right? ⁣ ⁣ 43:52 - Hilary Russo (Host)⁣ Because that's such a good point, Erika. And it is grief, it is loss, and when we really show up for ourselves and realize this is a process of what we're going through and you even mentioned it like really understanding this beautiful process of aging, there's going to be bumps and bruises, just like there are in every stage, every decade of our lives. But the grief of not being able to have children I hear that one a lot in session, a lot in session, you know, or just even if you didn't want children or have children, which I didn't it's the idea that biologically I can't, it's something being taken from us and so, yeah, looking at it as grief is something that allows us to show up for ourselves. ⁣ ⁣ 44:41 - Erika Shannon-Hathaway (Guest)⁣ And for many women in this phase, in this age, we have kids that are leaving the nest, so that's another piece of grief, because then the child is gone, your main focus for the last 18 years is gone and all of a sudden you're like, well now I'm all washed up, like what am I gonna do now? And that's where we really have an opportunity to lean into the newness of this phase of our life and the possibility and really lean into that persona of being this wise, wonderful, full woman who, or person with ovaries. We don't want to discount our lovely and wonderful trans friends. We want to be really able to be grateful for this transition, and that is really hard sometimes. ⁣ ⁣ 45:37⁣ So that's another one of my really big goals is to help people embrace and love a post-menopausal life. ⁣ ⁣ 45:47 - Hilary Russo (Host)⁣ Yeah, yeah, and you know you hit the nail on the head. It makes me think a little bit about my hug it out method, which is about, in the healing, you have to have the humor, you have to be able to understand what you're going through personally and have gratitude for self, the H-U-G and once you have that, you're able to better show up for yourself, better show up for others. So just hold space for yourself, my friends. You know this is a beautiful process that we're going through together or have been through or will go through. Or you know somebody. Like I said at the the beginning of this, this conversation, we'll know somebody who is going through it. So, even if it isn't your journey, somebody is going through it that you know. So show up for them. Trauma to triumph Trauma to triumph, girl. ⁣ ⁣ 46:35⁣ You know it All right, we have one more question. Thank you for that question too, jenny, and just for us going further into it. Yeah, lily in California. Oh girl, oh girl. You and I were just talking about this. Erika Brain fog, it's my battle. That's all she wrote. She wrote brain fog is my battle. What the heck can I do? ⁣ ⁣ 46:56 - Erika Shannon-Hathaway (Guest)⁣ Oh God, Brain fog is the worst. Brain fog is the worst. I'm experiencing a lot of brain fog today actually, and I told Hilary before we went live. I'm really afraid that I'm going to lose my train of thought and that my brain is going to like exit the building. ⁣ ⁣ 47:14 - Hilary Russo (Host)⁣ This is the conversation, because you think you're alone in it and I have conversations with my boyfriend all the time. I'm forgetting everything and you start thinking like, is this early onset Alzheimer's? What's wrong with me? And we start saying things like what's wrong with me? That's got the kibosh on that right. So share your thoughts on this question. ⁣ ⁣ 47:34 - Erika Shannon-Hathaway (Guest)⁣ Number one is sleep. I know personally I can talk about me because I am in my body right now and I am experiencing what you're talking about. So I know that this weekend I lost a lot of sleep. We had plans on Friday night where we were out late. Saturday night I went to a friend's house and came home later than I usually would. ⁣ ⁣ 47:52⁣ I've had a little bit of high-functioning anxiety the last few weeks because of some family stuff going on and I know it has deeply affected my sleep. And when I don't get good sleep and I don't get my regular exercise, my brain fog is much, much worse. And so I would say sleep and I would say stop multitasking. We as women think that we can and should be multitasking all of the time. Multitasking does us no favors. So if you combine like really regiment your sleep, try to get that quality sleep. ⁣ ⁣ 48:33⁣ I take magnesium glycinate before bed every night and I also take I drink tart cherry juice before I go to bed which has natural occurring melatonin from tryptophan in it and it helps me sleep. Um, I'm just sharing what I do. Obviously I'm not. I don't prescribe these things, but if it works for me, it might work for you. Um, but but the when I try to multitask, just turn off your phone, don't go on social media. Don't get that like monkey brain situation going on. It's not going to help you right now. Go get some fresh air, take a walk, get the blood flowing in your body and get some sleep. That's, for me, what helps me almost immediately. ⁣ ⁣ 49:15 - Hilary Russo (Host)⁣ That's really good. So what is? You take magnesium, not just magnesium. You're taking magnesium, yeah, so we'll. We'll add that, just so people have that in the notes and they can do with what they want. But you know another way and I'll just share this too do a few moments of Havening, like sit there, lie in your bed, do a little Havening. I actually have a video on hormones and hot flashes for Havening, but I'm going to do one on sleep because this is this is a big topic and I'll I have a hard time sleeping. ⁣ ⁣ 49:45⁣ I have sleep apnea, so I have to settle my mind and stepping away, like you said, from technology even keeping it out of the room is a big thing but just sitting there and like giving yourself two minutes just to self-soothe could put your brain in that Delta wave state, which is sleep state so you know you want to get into that subconscious mind, but be in the subconscious in a positive, because then your brain starts racing right. ⁣ ⁣ 50:11 - Erika Shannon-Hathaway (Guest)⁣ Yeah, I actually took my digital clock out of my room smart a month ago because, I was having anxiety knowing how many minutes I was awake in the middle of the night. I was like counting minutes. I was like it's been 46 minutes, I am still awake. Why am I still awake? Why am I thinking? Nothing that you're thinking about in the middle of the night is productive. ⁣ ⁣ 50:32⁣ And it's not real. All the anxiety, it's not real. It's like there's nothing that's sensical about what you're thinking about, what you're spinning about in the middle of the night and you can't do anything about it anyway, right, and I tell myself this. So, tools that I use to get back to sleep, just while we're talking about it tapping I do a lot of tapping and if you don't know about tapping EFT tapping it's amazing and I think of it as like an outside in, just like havening. ⁣ ⁣ 51:03 - Hilary Russo (Host)⁣ Tapping and havening are the same in that they're both psychosensory approaches. Right, you don't put your mind to it. ⁣ ⁣ 51:07 - Erika Shannon-Hathaway (Guest)⁣ It's not like meditation, where you're like clear your mind. It's like I'm going to tap here, I'm going to tap here, I'm going to tap here and here, and here and here and here, and it's going to regulate your nervous system, just like havening. I'm going to touch my hands, I'm going to touch my face, I'm going to give myself a little something and it's going to soothe myself like self-soothing tactics. Yes, and I also listen to sleep hypnosis. ⁣ ⁣ 51:34 - Hilary Russo (Host)⁣ Yes, we talked about that when we were chit-chatting. Hypnosis is great. I'm a certified hypnotherapist and it's been helpful for me to learn from well again like the certification right. But going even deeper and listening to there's so much content out there. My friends on YouTube, find the ones that are legit and tap into it because it can actually really be helpful. ⁣ ⁣ 51:59 - Erika Shannon-Hathaway (Guest)⁣ the sleep hypnosis yes, yes, just make sure you bookmark them so you don't have to go searching YouTube at 2 o'clock in the morning, because that's not going to help you, because then your brain is in a hole. ⁣ ⁣ 52:09 - Hilary Russo (Host)⁣ Yeah, that's actually really good. I use the. ⁣ ⁣ 52:11 - Erika Shannon-Hathaway (Guest)⁣ Aura app A-U-R-A. They have great sleep hypnosis. ⁣ ⁣ 52:15 - Hilary Russo (Host)⁣ Great Love that, all right. Well, those are our questions. Let me check to see if we got any others, because we got to play a little game real quick. I want to just. I like these last minute folks that send their questions. We'll check real quick. Doesn't look like we got any more, because you answered some of the questions, uh-oh. No, I take that back. ⁣ ⁣ 52:35 - Erika Shannon-Hathaway (Guest)⁣ We have one more question and I'm going to get them in, if I can, let's see. ⁣ ⁣ 52:39 - Hilary Russo (Host)⁣ This is from Wendy. And okay, good question, wendy. Wendy said is it possible to lose weight when you're in perimenopause? Haven't changed my diet and workouts, but managed to pack on some weight and I cannot lose it now. Wendy, my dear, let's see what Erika has to say. ⁣ ⁣ 52:57 - Erika Shannon-Hathaway (Guest)⁣ I have a lot to say about this. First of all, I would want to know, as your coach, what did you do to change your diet? Restrictive eating is not your friend in perimenopause, because you need more than you think you do and you need to really up your protein and your fiber. Protein and fiber. For women. We're going 25 grams of fiber per day at least and protein you want to get 20 to 30 grams of protein per meal. ⁣ ⁣ 53:27⁣ You want to eat. You want to eat, eat, eat, eat, eat all the good things. Stop counting calories. Stop counting calories. You just want to eat more protein and fiber. Um, what? ⁣ ⁣ 53:40 - Hilary Russo (Host)⁣ was the other part At least a hundred, a hundred grams of protein a day. Again, just had this conversation too. And what did you say? 25 grams of fiber, right? ⁣ ⁣ 53:49 - Erika Shannon-Hathaway (Guest)⁣ For women? Yeah, at least 25. That's a really good question. ⁣ ⁣ 53:52 - Hilary Russo (Host)⁣ Wendy, thank you for asking that. That just popped in. ⁣ ⁣ 53:56 - Erika Shannon-Hathaway (Guest)⁣ So I'm glad we were able to-. ⁣ ⁣ 53:57 - Hilary Russo (Host)⁣ There was another part of that question. Oh, let me go back and check real quick. So Wendy said that she hasn't been able. She's been packing on the weight how I can't lose it now? ⁣ ⁣ 54:07 - Erika Shannon-Hathaway (Guest)⁣ yeah, it's just a statement she hasn't changed her diet or workouts so the loss of estrogen causes a redistribution of weight in the body and the accumulation of visceral fat which is around the abdominal area. So the belly fat situation, definitely without changing anything, can can come upon you in menopause or perimenopause, very suddenly actually, and so that's why, with the visceral fat, we have to incorporate the nutrition piece, because visceral fat does not perform the way that subcutaneous fat performs, so subcutaneous fat is easier to gain and lose. Visceral fat is really persnickety and it really depends on what you eat, what you eat and what you do not eat. So you want to avoid inflammatory foods. You want to avoid sugar and alcohol, if you can, added sugars. You want to just pack your day with whole foods and good quality food not processed, and you want to exercise in that zone too. That is going to help you lose weight. ⁣ ⁣ 55:29⁣ But all of the high intensity HIIT workouts, all the crazy indoor cycling, all the anaerobic workouts that we used to do in our 20s and 30s, it's not going to serve you now because that just makes your cortisol high and it's not going to give you the recovery that you need. So it all feeds into the same. But diet and exercise are huge. Stop dieting, stop counting calories. And we grew up I mean, I'm Gen X we grew up with this restrictive diet mentality of you have to count calories, you can only have 2,000 calories a day and then we overexercise to compensate. None of that is going to work for you now. We have to completely reprogram our minds to live differently in these bodies, because these are different bodies than they were in our 20s and 30s. ⁣ ⁣ 56:21 - Hilary Russo (Host)⁣ Yeah, wendy, I get you. I was a kid that went to well, we called it fat camp, which is just putting shame on us right there. But I went to a camp that was counting calories and making sure it's calories in, calories out. Get this amount. You can't work out like you did when you were 13 or 14 or 15 or even 20. Just the movement, like Erika said, the 150 minutes a week, that's 30 minutes a day, five days a week. Right, doing the weight bearing, exercise and really be mindful of the amount of protein. Actually just have as much protein as possible. ⁣ ⁣ 56:58 - Erika Shannon-Hathaway (Guest)⁣ You know I mean really, there's really no limit. As much protein as you possibly can. ⁣ ⁣ 57:02 - Hilary Russo (Host)⁣ There's just so much that your body will absorb and process. But if you go over, you're fine with that. And then getting that good source of fiber because, again, taking care of our heart, heart health, is really important as well. So these little tips will be helpful for you. Wendy, you are supported, know that you can. Uh, you can find support. You got it, girl. So those are some great questions, and thank you to everybody that submitted. Now let's play a little game with Erika. ⁣ ⁣ 57:28 - Erika Shannon-Hathaway (Guest)⁣ Oh dear. ⁣ ⁣ 57:28 - Hilary Russo (Host)⁣ All right, as we close things out, Hilary loves to do a game called Rapid Fire, where, I ask you, I actually mention a word that you brought up during this conversation and you come back with the first word that comes to mind. Oh shit Okay Love it there's so many times. I think it would be better to do this at the beginning. ⁣ ⁣ 57:45⁣ but no, no, let's close it on a high note here Just the first word that comes to mind, first word that comes to mind. I will throw out some words that you have said. Just come back with the first word, like boom, boom, boom. Let's do it. And I know this is going to be really great, because you have brain fog. You have brain fog, all right, here we go. Hormones Complicated Sleep. ⁣ ⁣ 58:09 - Erika Shannon-Hathaway (Guest)⁣ Essential. ⁣ ⁣ 58:09 - Hilary Russo (Host)⁣ Period Sucks, menopause, long haul, self-care, self-care, you said Necessary, it's one word, it's hyphenated. ⁣ ⁣ 58:25 - Erika Shannon-Hathaway (Guest)⁣ Sugar Inlimited qualities. That's more than one word. ⁣ ⁣ 58:30 - Hilary Russo (Host)⁣ That's okay, that's okay. No judgment Sorry, inlimited quantities Fine. We'll put hyphens in between. It yeah, midlife. ⁣ ⁣ 58:40 - Erika Shannon-Hathaway (Guest)⁣ Privilege Fitness. Cornerstone Brain fog Sucks. ⁣ ⁣ 58:51 - Hilary Russo (Host)⁣ Scary. Brain fog is scary. It is a little scary, but again, understanding where you're coming from helps right and woman Powerful. Yeah, I had to end it on a high note. Look, we're going through stuff ladies and those who identify as tuning in we're going through stuff, guys. And those who identify as and are tuning in we're going through stuff, so we are going to support each other. ⁣ ⁣ 59:17⁣ Yeah, we're not alone in the battle, you know, and this is a part of life and change, and it's not always pretty, but understanding yourself is what empowers you right and finding the glimmers in it, finding the humor, finding the community and the camaraderie. Yeah, and attending a menoparty and coming to a menoparty. Again we're going to put everything in the link of the podcast notes, but I want to give you a moment, Erika, to share a final note. What are your final thoughts with those tuning into HIListically Speaking? ⁣ ⁣ 59:52 - Erika Shannon-Hathaway (Guest)⁣ Well, first of all, thank you, Hilary, for having me. It is just so great to see you and I love what you're doing with your podcast. I think it's so important. Thank you with your podcast. I think it's so important and it's such great. Quality, quality content, quality, everything. So thank you for letting me be a part of it. I think, as a closing, I would just say hang in there. You are not alone. There are resources out there for you. All of your feelings are real and valid and all of your symptoms are real, and while we might not be able to fully alleviate them all, and while we will never be able to go back to what we were, we are all able to become something so much wiser and live a full and gratifying and beautiful life in menopause. ⁣ ⁣ 01:00:46 - Hilary Russo (Host)⁣ Beautiful Love that. What a beautiful share. Thanks, Erika, this has been great. ⁣ ⁣ 01:00:51⁣ Love you dearly, I'm so glad that you're on this journey, and I don't just mean the menopause journey, I mean the journey of supporting yourself and others. So it's great having you. Thanks for being here. Thank you, okay, sunshines, your questions have been answered. And listen if you want to take it a step further. ⁣ ⁣ 01:01:09⁣ There is no time like the present to check out one of Erika's mental parties. They are free. They happen every other week. It's a chance to come together as a community and talk about some of these topics. So I would say, check the links in the podcast notes of this episode to find out more about the mental parties, how to work with Erika one-on-one or even just connect with her on social media or her website and listen. ⁣ ⁣ 01:01:31⁣ We also talked about the importance of self-care, did we not? And one of the things that I have actually created was how to do self-havening for hot flashes and those hormones. I did this a while back, but I'm going to put a link to that in the podcast notes of this episode as well, so that you can follow along on a guided havening experience with yours truly and give it a try and listen. If you found this episode helpful, do me a solid, leave a rating, a review, wherever you do your listening, whether it's on Apple Podcasts, spotify Podcasts or even on YouTube or any of the other platforms that we are on, which we are on all of them and leave a message because make sure you're also downloading and subscribing, because then that allows others to find this episode or this podcast in general, and it's paying it forward. So do yourself a favor, do others favor and do me a favor. ⁣ ⁣ 01:02:22⁣ HIListically Speaking is edited by 2Market Media with music by Lipbone Redding and listened to by you. So thank you for joining me for this party every week and finding more ways to turn your traumas into triumphs and be kind to your mind. It doesn't go unnoticed. On that

In a profound revelation of resilience and leadership, I had the opportunity to engage in an insightful dialogue with an exceptional women in the engineering world. Through the anecdotes and perspectives shared, it became clear that Jenny's journey to the top is often woven with unwavering determination and an acceptance that struggles are, indeed, a crucial part of the narrative.   Every struggle refines you. The journey to success is paved with resilience, and the belief that 'impossible is possible'.   I loved our conversation about her life as a third-generation aerospace engineer who has defied the odds to become a president and CEO. Alongside her executive role, she actively serves on several boards, embodying a unique blend of passion and an undying sense of commitment. Her voyage through the rigidly male-dominated sphere of aerospace engineering stands as a testament to her unwavering tenacity.   “Diversity in the workplace isn't just about gender, it's about harnessing the creativity of all backgrounds. Let's focus on the unique value everyone brings.”~Jenny   Jenny's approach to life and career is as much inspirational as it is aspirational. What a #rockstar fearless, confident attitude! To her, the numerous hurdles faced are not merely setbacks but stepping stones that forge a pathway to success. The belief that adversity strengthens and refines, transforming obstacles into opportunities, is deeply ingrained in her ethos. Emphasizing the struggle, she conveys that it doesn't matter what life throws at you; growth, confidence, resilience, and fearlessness all stem from overcoming these very challenges.   “Challenges make you stronger and eventually lead to success, no matter your field.”~Jenny   You can watch the full video episode on YouTube.  Or listen on Apple Podcast, Spotify, Amazon or any of your favourite streaming apps.   #Leadership #SuccessMindset #DiversityAndInclusion #innovation #WomenInSTEM #FearlessLeadership #Resilience #PersonalGrowth#OvercomingObstacles #TheStruggleIsReal

Most of us live our lives in a natural, psychological state of comfort. It's cushioned, it's safe - it's what we know. But what happens when we dare to seek out the unknown? When we raise our heads above the parapet of comfort?Jenny Theolin dares to live her life in this space. As a facilitator, she braves the difficult questions, has a sixth sense for when to change course, and has curated a toolkit of techniques that intuitively challenge participants to yield the greatest impact. After all, it's in the pivots, in the furrowed faces, in the zone of discomfort, that we grow. And the more we dare, the further we go!She joins me in this episode as we explore the possibilities that unfurl when we test our perceived limits, the concept of innovation mashups, and why effective workshops are challenging, and dare I say, uncomfortable.Find out about:How to become more daring as a facilitator by seeking out experimentationWhere to find new inspiration, brave ideas, and facilitation techniquesWhy workshops can fail when participants feel too comfortable – often, the best facilitators know how to explore discomfort in fruitful waysWhy adhering to rigid timelines, processes or schedules can stifle the organic, fluid nature of meaningful learning experiencesWhy workshops can produce a ripple effect of value – the true benefits manifesting themselves to participants weeks, months, or even years laterDon't miss the next episode: subscribe to the show with your favourite podcast player.And download the free 1-page summary, so you can always have the key points of this episode to hand.Put the episode's best takeaways into practice with Skillding. Visit skillding.com/workshop to begin your journey from learning to doing. Track your progress as you hone your new skills. Start now!Links:Watch the video recording of this episode on YouTube.Connect to Jenny:Jenny's studioJenny's bookInstagram Dare to Facilitate InstagramLinkedInSupport the show:Make a one-off donation and contribute to the ongoing costs of running the podcast.Support the showCheck out the podcast map to see the overview of all podcast episodes: https://workshops.work/podcast-map

Greetings, fellow listeners. Feast your ears on what is now officially my all-time favorite jibber jabber of the podcast with somebody who outstandingly fascinates me. Not only is she the pod's thirty-sixth guest, but she's also a real great friend of mine. Jennifer Mendes and I first came together at Tea & Poets nearly two months ago and each of us saw something in the other that sparked a sturdy-going friendship despite her being a first-born millennial. We go on for what's usually the duration of our typical phone calls about how we first met and clicked, her taking on the roles of a full-time employee and all-time mom to two highly intelligent and independent girls, and we dish out on common interests and unfamiliar territories. However, this also happens to be probably the most awkward situation I've ever been placed in because Jen's eldest daughter Ari (Thirty-seven) tags along and my Aunt Mercedes (Thirty-eight) and Uncle Patricio (Thirty-nine) from Mexico joins in the chit-chat and I totally didn't plan on spinning the bottle on either one of them. But what the hell? Such is life.

Episode 417 – The Best and Worst Place to be With a Drinking Problem   Today we have Jenny, she is 36 from Hudson, WI and took her last drink on 2/16/2020.   Shout out to our Café RE hosts!  They do an amazing job. If you are interested in joining, click the link and use the promo code OPPORTUNITY to wave the setup fee.   [02:45] Intro Summary:   When Paul describes the best and worst places to be with a drinking problem, they both look a lot alike.   That realization that alcohol no longer serves us, but we can't imagine life without it can be a scary place to be. Alcohol has us right where it wants us. It may feel like part of you is dying, that feeling is grief.   But on the flip side, when we realize that alcohol no longer serves us, we can see that as an invitation to live the life we were meant to live. We are at the tipping point about to embark upon the greatest journey in our life.   We are all right where we need to be. Life will keep giving us the same lesson until we are ready to learn or make a change. By making that first jump into the unknown, you give others courage to do the same.   Better Help: www.betterhelp.com/elevator - 10% off your first month. #sponsored     [10:15] Paul introduces Jenny:   Jenny is 36 and lives in the small town of Hudson WI.  She is married and they have one son together. She works in education and enjoys the outdoors – camping, backpacking, she also enjoys gardening, yoga and in recovery she learned that she likes to read.   Jenny's drinking started when she was just 11 years old. A traumatic event that she didn't share with anyone had her feeling alone and out of place. Jenny realized she loved drinking right from the start. She grew up aspiring to be the bad girl with the tough persona because it helped her put up a guard to protect herself. She enjoyed drinking and was willing to try any other drugs.   When she was 20 her and her boyfriend moved to Montana. She thought she could escape her issues, but that didn't work. Her addictions got worse and while she would quit some things, the alcohol remained which helped her believe that she didn't have a problem because drinking was socially acceptable. At age 30, she lost a pregnancy and her drinking evolved from drinking for fun to being self-destructive.  She later got pregnant again and her son was born 18 months later.  She still struggled to quit drinking during pregnancy and since her doctor told her it was ok, she saw that as a green light to keep drinking.   When their son was 7 weeks old, they moved back home from Montana to their hometown to be close to family. In debt, postpartum with no job, the lived in her in-law's basement and her drinking got really bad. No one called her out because drinking was all part of the culture.   Her turning point was after Super Bowl Sunday when she had crippling anxiety the day after and ended up staying in bed for two days with very dark thoughts. There is a history of suicide in her family and that is what stopped her from that path.   She says she was sober from alcohol for the first 14 months but doesn't feel like she was in recovery. She ended up going to AA in April of 2021 and hasn't looked back.   To her, there is a big difference between being sober and being in recovery. She is doing things that she likes to do instead of just not drinking. She feels like every day is a victory and she counts every day as it helps motivate her. At first, she had a hard time letting go of the old persona, but now she has let go of that and has redefined who she is. She loves mornings now and is doing well in her job. She also loves yoga and attends AA meetings frequently as well as other online community events.       Connect with Cafe RE - Use the promo code OPPORTUNITY to waive the set-up fee. Recovery Elevator YouTube - Subscribe here! Sobriety Tracker iTunes      Recovery Elevator I love you guys We can do this.      

We're taking a deeper dive on each of our hosts so you can get to know us. Today we're starting with our very own, Jenny Kleinknecht! Watch and learn how Jenny went from a small town in North Dakota to building a career in Los Angeles. Tune in for more episodes every Thursday! Socials: https://www.instagram.com/decenthuman... https://twitter.com/DecentHumansPod https://www.tiktok.com/@decenthumanspod

Are you surviving in life? Or are you thriving? Is everything just a high? Or do you wake up to a different reality?    I love my life — I do feel that I am flourishing. I feel like I can take my attention away from the basics of food, clothing, shelter, making money, and running errands to exploring my ultimate purpose in life. Where do I want to go? Who do I want to be? What are my values?    But it took me time to get here. (And plenty of mistakes and detours, since we're being honest.)    Do you have the headspace to craft and curate a life that allows that type of freedom? Maybe, maybe not.    In this episode, we are talking with Jenny Maenpaa. We dive into self-actualization goals, boundaries, differences between therapy and coaching, and how to truly capture the essence of who you are using all of the facets of your personality to move towards your highest self. Stay tuned, and let's go!   In this episode, you'll learn:   All about self-actualization goals Key differences between therapy and coaching A frank look at boundaries and why you need them How to embrace everything that makes you YOU so you can live your heart's purpose A journal prompt of Jenny's core values and living in alignment with them   Make sure to download our Recalibration Guide at www.flourishmarketing.co/recalibrate to get even more recalibration techniques and infuse more of your wonderfulness into your wonderful life.   If you're ready to put your money where it matters, download our FREE Business Building Essentials guide to adjust your money mindset, figure out your next investment (even if it's your first!), and calculate the ROI. I've also sprinkled the guide with MY favorite tips, tools, and resources to use your money to bring home even more. Download the guide at Delegate investments www.flourishmarketing.co/invest    Here's a peek inside the episode:   [4:55] Today's Mantra is “I use healthy boundaries to invite people and blessings in”.   [15:19] Channel high-functioning anxiety into productivity   [18:47] Asking for help is important   [21:34] Have a plan but don't be rigid   [24:07] Boundaries aren't to keep people out, they are to invite people in   [24:41] Boundaries are a way to help others feels safe and loved   [25:43] Friendship energy audits on a regular basis   [32:37] Happiness is like hunger   [36:19] Narrative vs Evidence   [41:42] Therapy gets you to functioning. Coaching helps you self-actualize.   The Eisenhower Matrix  https://www.eisenhower.me/eisenhower-matrix/ Connect with me!   Wise entrepreneurs know it takes money to make money.  But the whats, whens, and whys don't always seem clear for new(ish) entrepreneurs. Where do you start? Download your FREE guide, “The 5 Most Important Investments to Make as a New Entrepreneur to Grow Your 6-Figure Empire” today and start making smart money moves for your business right away. www.flourishmarketing.co/invest      Podcast Instagram: The Flourishing Entrepreneur FM Website: Flourish Marketing | Strategy, Copywriting & Coaching Schedule a Discovery Call: 30-Minute Discovery Call - ALEYA HARRIS Guest's Bio:   Meet Jenny Maenpaa, LCSW, EdM, Practice Founder & CEO:    What makes Jenny come alive is seeing women realize the unlimited potential within them. When women can take care of themselves personally, their light shines through, and the best version of them shows up professionally. And that version is a badass who stands tall, knows her worth, and lights up the world.   As a therapist, Jenny specializes in combining CBT and psychodynamic therapy to help stressed-out, overachieving women overcome impostor syndrome and dissatisfaction.  As a result of working with Jenny, women go from just chasing the brass ring to achieving sustainable happiness in every aspect of their lives.   Where to find more of Jenny:   Jenny's Instagram Jenny Maenpaa https://www.instagram.com/jmamps/ Jenny's Website: Jenny Maenpaa https://www.forwardinheels.com/ Jenny's Email: Jenny Maenpaa jenny@forwardinheels.com

Welcome Back to Selling with Charm, This week, Reena sits down with Jenny Melrose, a former teacher now Business Coach, Content Strategist, Podcast Host, and Author. Reena has followed Jenny's career for years and appreciates many of her winning sales strategies. Jenny shares some of those strategies, from prospecting to customer relationships, plus what it takes to be an entrepreneur. Check it out! ••• A little about Jenny: Jenny is a former reading specialist who “retired” from her teaching career when her blogging income far exceeded her salary. Through hard work and dedication, her lifestyle blog, The Melrose Family, became regularly sought out by nationally recognized brands such as Neutrogena, Smuckers, Glad, Costco, Stanley Steamer, Sara Lee, and many more. She is a content strategist that helps entrepreneurs better understand their messaging and unique position in the online space. Now, she's combining her passion for teaching with her extensive experience of creating strategic content for online business owners via JennyMelrose.com and her podcast, Influencer Entrepreneurs with Jenny Melrose, as well as her first book, Influencer Entrepreneurs: The 4Step Framework to Building Your Audience, Growing Your Business, and Making More Money Online.  Jenny's Contact Info: Website: https://jennymelrose.com/ (Here) Social: https://www.instagram.com/jenny_melrose/ (Instagram) • https://www.facebook.com/jennymelrose1/ (Facebook) Podcast: https://jennymelrose.com/podcast/ (Here) Book: https://www.amazon.com/Influencer-Entrepreneurs-Framework-Building-Audience/dp/1087871794 (Here) ••• #podcast #sellingwithcharm #selling #sales #salestips #salescoaching #coldcalling #mindset #reenaphilpot #reenaphilpotsalescoaching #salesteam #salesmanager #salesrep #b2b #b2c #customerservice #businesscoach #businesstips #goals #salesgoals #salescareer #business #jennymelrose #content #coach #build #onlinebusinesses #growaudience #makemoneyonline #salesdoneright ••• https://www.instagram.com/reena.philpot.sales.coaching/ (@reena.philpot.sales.coaching) More Info: https://reenaphilpot.com/ (ReenaPhilpot.com) Community Info: https://reena-philpot.mykajabi.com/ (https://reena-philpot.mykajabi.com/) Questions, please reach out: Reena@ReenaPhilpot.com

"Life coaching...that's like, the same as therapy or counseling, right?" This was me before I became introduced to the wonderful world of life coaching. I've Googled "life coach" and I've seen many explanations about what it is and what it isn't. If you're like me, you are probably researching for yourself right now. Ok, my friend, you can stop Googling now and listen to this episode and get the inside scoop here! Join me and Jenny Toh of River Life Coaching as she breaks down what life coaching is and how working with one can help you get more clarity and live a more fulfilled, joyful life. I want me some of that, don't you?  If your answer is "hey, I do too", listen to this episode! More about Jenny: Jenny is an International Coaching Federation (ICF) Associate Certified Coach (ACC) who runs her own coaching practice, River Life Coaching Pte. Ltd. Jenny is also a qualified lawyer in the U.K., Singapore and Malaysia. She is passionate about coaching individuals to align their lives with their core values and purpose, enabling them to live fully and joyfully.   Connect with Jenny: Her website:  https://www.riverlifecoaching.com/  LinkedIn: https://www.linkedin.com/in/jenny-toh-cpc-acc/  Facebook: https://www.facebook.com/riverlifecoaching  Instagram: https://www.instagram.com/riverlifecoaching/   Connect with me: Instagram:  https://www.instagram.com/organizewithgrace/ Facebook: https://www.facebook.com/organizewithgracefb/   

今天要帶大家來認識美股，為什麼要認識美股呢？最近幾年看投資市場，除了台積電拔得頭籌之外，特斯拉跟蘋果也是大家關注的焦點，雖然在台灣我們總是聊蘋果的相關概念股，但是你有想過直接投資特斯拉跟蘋果公司，會不會更方便呢？但美股投資不容易，光想到交易時間、課稅方式，還有手續費跟交易平台等等，就讓新手小白一個頭兩個大。今天節目邀請《美股投資學》作者Jenny與我們分享她投入股市16年的經驗公開，不藏私解析美股投資有哪些吸引力？投資美股ETF會比投資台股ETF安全和獲利豐厚嗎？書中介紹FANG尖牙股，包括臉書、亞馬遜、網飛、谷歌，這些股價已經漲到波段新高，還能進場長期布局嗎？歡迎Jenny！  

Jenny is one of the most charismatic and energetic beings you will ever meet! I was fortunate that our paths crossed as we were working on our coaching certifications and I have followed her ever since as she continues to impact the world with positivity, love and business acumen. Today we discuss her diverse background, how she builds businesses with a spirit of rest and peace, and how she believes that true entrepreneurs are never stuck.  If you are thinking of starting a business you need to hear Jenny's story. If you are already running a business that you intend to grow, you need to hear Jenny's story! Here is some more about Jenny: Jenny has more than 20 years of corporate Marketing & Public Relations experience and managed global communications for Fortune 100 companies including Kellogg's; SC Johnson; and Kohler Co. She worked directly with CEOs on speech writing, reputation management, crisis communications, & marketing. Over the course of her corporate career, she developed & executed communications plans related to law, crises & labor management; social media outreach; marketing initiatives; & community relations.
 As a Marketing/PR professional, she wore many hats. Until she became a mother... and then she wore a few more: professional diaper changer, dress-up artist, face painter. Motherhood sparked a desire for more flexibility & control over her day-to-day activities. Today, Jenny uses her talents on her own business. She started this business while working full–time & with the success of her new venture, was able to leave the corporate 9-5 (more like 24/7) behind. This change allows Jenny the freedom to spend more time with her family, make her own schedule, mentor others, and explore the new possibilities that come with the company. Needless to say, none of this involves an alarm clock or urgent deadlines. Jenny continues to make a positive impact in her role as an entrepreneur and business leader by training, guiding and mentoring individuals that dream of reclaiming their life without sacrificing their professional identity. Her goal is to help others realize the life they want to lead and then build it. Her organization's mission is FREEDOM. A global organization of people that are free and without limits to live the life that makes sense for them and their families. Words that are used to describe their unique culture are accountable, giving, transparent, accepting, humble, savvy business people, compassionate, no limits, God fearing, servant leaders and fun. Click here to get in touch with Jenny:  JennyDoesGrace.com Thanks again for being part of the Sell Them With Kindness community! We would really appreciate your honest rating of our podcast. Click here to rate & review: http://getpodcast.reviews/id/1556313256 If you'd like to be interviewed on the pod or want your business featured in our "Kind Business" directory, please head over to www.sellthemwithkindness.com today!

本週日就是母親節，你有想好要如何為媽媽或老婆大人，歡度母親節嗎？現在當媽媽真的很不容易，前一陣子新聞才討論很熱烈的主題，是台灣的生育率全球倒數第一。媽媽要面對職場、育兒、托嬰、經濟等等問題，真的非常偉大！根據主計處調查，上班族媽媽，每天花在顧小孩和煮飯抹地等料理家務的時間，超過三個半小時。從下班到睡前，也考驗著媽媽運用時間的功力。上班族媽媽該如何運用科技產品的輔助，讓自己能身負工作，也能兼顧教養孩子呢？此外，數位教養的親子互動，對於現今父母是不得不面對的挑戰。數位學習可以突破實體環境的學習限制，但另一方面又擔心孩子沉迷3C。身為父母的我們，該如何帶領孩子有效駕馭 3C 產品，健康使用 3C，並同時避免被 3C 所綁架？今天邀請科技教育的領導品牌Snapask時課問 Stephanie蘇詩涵 幕僚長和「媽媽心mamacheers」創辦人Jenny陳貞穎，Jenny是4個孩子的媽，美國康乃爾大學飯店管理學士，日本早稻田大學商業管理碩士，現任美國康乃爾大學在台面試員。歡迎Stephanie與Jenny與我們聊聊這個有趣的話題！

Book Vs Movie: “Love Story” The 1970 Novel & Film Explores Love, Loss, and the Use of the Word “Sorry” Since we have just been added to the amazing lineup shows that are a part of the Frolic Podcast Network, the Margos thought it was time to cover a classic book & film that our listeners are clamoring for since the start of the show.  In 1969, author and screenwriter Erich Segal pitched a film to his literary agent Lois Wallace at the William Morris Agency called ‘Love Story.' She wisely advised him to write it as a book and then sell the rights to a movie studio. The book was a smash hit and sold millions of copies in time for the December movie release starring Ryan O'Neal and Ali MacGraw.  You could not escape the book, movie, the music, or the ‘Ali McGraw disease” which became a common film trope. It was completely maligned by snobs as pablum but the public didn't care what the critics thought. The film earned over $100 million at the box office and would later be the highest-rated TV Movie of 1972.  The story of rich kid Oliver, his working-class girlfriend Jenny, and their tragic love affair still pulls in viewers 50+ years later and we aim to try and figure out why.  So between the book and the film--which did we prefer? Have a listen and find out!  In this ep the Margos discuss: The life of Erich Segal    The casting of our tragic couple The backlash by the “elites” in media and publishing The cast: Ali MacGraw (Jenny Cavilerri,) Ryan O'Neal (Oliver Barrett IV,) John Marley (Phil Cavilerri,) Ray Milland (Oliver Barrett III,) Russell Nype (Dean Thompson,) Katherine Balfour (Mrs. Barrett,) Tommy Lee Jones (Hank Simspon,) Sydney Walker (Dr. Shapely,) and Robert Modica (Dr. Addison.)  Clips used: Oliver & Jenny meet-cute Love Story trailer  Oliver proposes to Jenny Jenny claims “love means never having to say you're sorry” Doctors tell Oliver that Jenny is sick Jenny's last scene (“the Ali McGraw disease”)   Love Story theme music by Francis Lai   Book Vs Movie is part of the Frolic Podcast Network. Find more podcasts you will love Frolic. media/podcasts .  Join our Patreon page to help support the show! https://www.patreon.com/bookversusmovie  Book Vs. Movie podcast https://www.facebook.com/bookversusmovie/ Twitter @bookversusmovie www.bookversusmovie.com Email us at bookversusmoviepodcast@gmail.com Brought to you by Audible.com You can sign up for a FREE 30-day trial here http://www.audible.com/?source_code=PDTGBPD060314004R  Margo D. @BrooklynFitChik www.brooklynfitchick.com brooklynfitchick@gmail.com Margo P. @ShesNachoMama https://coloniabook.weebly.com/  Our logo was designed by Madeleine Gainey/Studio 39 Marketing Follow on Instagram @Studio39Marketing & @musicalmadeleine 

今天我们要唱的是Drake的Toosie Slide，而跟他几年前那首大火的In My Feelings一样，这首新歌也是通过社交媒体上的大家模仿他在mv中的舞步而变得viral，就算你没听过这首歌，也一定看过这个舞，而且它跳起来也非常简单，就是左脚右脚轮流抬起来，正好也可以锻炼一下身体嘛~那因为Jenny最近待在家里的时间都多了，所以她在手机和电脑上的时间也占据了每天的大部分的时间，今天的歌词呢就是为Jenny定制的，让她每天多动动手指，不然等疫情过去之后，手关节都坏掉了！希望你跟我们一边唱，一边动起来哦！上海话歌词：让我左手打字 右手休息/右手打字 左手休息/辰光长了两只手才要休息/viao一直打字aye aye aye

On this episode, I had the pleasure of speaking with Jenny Levison, founder and chief "soup slinger" of Souper Jenny. Souper Jenny is a collection of four, cozy neighborhood cafes serving the Atlanta community since 1996 striving to nourish body, mind and spirit.

大家小长假都过得怎么样啊，明天早上要上班了，希望今天的节目可以缓解你的Sunday anxiety！这期节目Jenny和贝贝给你推荐了电影《阿拉丁》，美剧《黑镜》，但是没有剧透，请放心听到最后，因为Jenny会送出电影票让你去看电影哦！

大家小长假都过得怎么样啊，明天早上要上班了，希望今天的节目可以缓解你的Sunday anxiety！这期节目Jenny和贝贝给你推荐了电影《阿拉丁》，美剧《黑镜》，但是没有剧透，请放心听到最后，因为Jenny会送出电影票让你去看电影哦！