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In addition to the physical toll of childbirth, there can be mental health challenges as well. Today's guest, an expert in postpartum mental health, is here to talk about how to recognize it and address it.   Preparing for the postpartum period requires: Having clearly defined household and caregiving roles with your partner Understanding the state of your mental health Recognizing where you need help and asking for it Investigating your overall hormonal health   About Shannon Wilson Shannon is licensed by the State of Iowa as a Mental Health Counselor and holds Certification in Perinatal Mental Health. She has a Bachelor's degree in Social Work and earned her Master's Degree in Counseling, Rehabilitation, and Student Development in 2010 from the University of Iowa.  Shannon has extensive experience treating adults, both individuals and couples with a special interest and expertise in reproductive and maternal mental health. She enjoys working with pregnant women and mothers who may be experiencing difficulties with role changes and identity shifts as a result of pregnancy and motherhood, as well as mothers who are experiencing postpartum depression or anxiety.  Shannon remains committed to ongoing learning and professional growth and has continued her education with a variety of trainings including the 12-hour post-graduate Postpartum Depression training at The Postpartum Stress Center as well as with the completion of the Postpartum Support International Maternal Mental Health certificate training. She is the first person in the state to become certified in Perinatal Mental Health. Shannon also completed "Cognitive Behavior Therapy for Anxiety-Related Disorders" training at the Beck Institute for Cognitive Behavior Therapy in Pennsylvania. Shannon's other professional interests include, but are not limited to the treatment of anxiety disorders, self-esteem, women's issues, codependency, and couples issues. She helped to found and formerly chaired the Iowa Chapter of Postpartum Support International. Shannon is available for public speaking about a variety of mental health issues. She is currently a member of the American Mental Health Counselors Association, Iowa Mental Health Counselors Association, Postpartum Support International, and Postpartum Support International Iowa Chapter.   Recognizing Postpartum Conditions Post-partum depression is a large part of perinatal mental health. However, there's a lot more to it. Shannon discusses how anxiety, traumatic stress, and so many other conditions are common after the birth of a child. She explains the need for adequate mental health services for women with these conditions as well as those who've experienced fertility issues, pregnancy and infancy loss, and traumatic birth experiences.  In fact, most women experience a significant hormonal shift for the first few weeks after childbirth. Known as the “baby blues”, these mood-affecting hormonal fluctuations are perfectly normal. Things only become a problem when postpartum issues begin to impact the quality of life. Shannon isn't so concerned about the nature of intrusive thoughts that occur after childbirth. Instead, she focuses on reducing levels of distress.   Preparing for Postpartum Difficulties Perhaps the best way to handle the difficult postpartum period is to be prepared for it. Shannon discusses how she sets women up for success well before birth. Open discussions with your partner are key. Part of this is being clear on caregiving roles and responsibilities and being open about mental health concerns. Most of all, Shannon wants us to recognize that we don't have to do it all and to ask for help when we need it. We also talk about how to react during stressful situations that are out of our control. You can do things on a daily basis to prevent stress. You can also prepare ahead of time to manage stress when it occurs. Shannon shares how setting healthy boundaries and expectations will help limit or prevent stress. How can you set boundaries to manage stress before the postpartum period begins? Leave a comment on the episode page! Call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.   Quotes “Traumatic birth is one of the risk factors for dealing with postpartum mood or anxiety disorder. So being able to process that experience, work through it, and heal from it is super important.” [4:40] “The content of the thought and how graphic it is, does not concern me. That has no clinical value to me. What I'm most concerned about is their level of distress associated with it.” [11:05] “If you are struggling, the sooner [you're evaluated] the better because what we know is that earlier intervention will help you feel better faster.” [21:39] “Keep expectations low. Don't put so much on your plate because it's so important to have some downtime to restore.” [25:55]   In This Episode What perinatal mental health is and why it's important  [3:35] Typical postpartum expectations and the “baby blues” [5:25] Signs that you may be experiencing postpartum OCD and how to address it [8:40] How to prepare for the postpartum period [11:45] The hormonal shifts that occur during and after pregnancy [15:50] Tips for managing stress [24:10]   Links & Resources Use Code OMEGA3 for 10% off Omega3 Supplements Find Shannon Wilson online Follow Shannon on Facebook | Instagram The Postpartum Stress Center Find Your Longevity Blueprint Online Follow Your Longevity Blueprint on Instagram | Facebook | Twitter | YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online    Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast Production by the team at Counterweight Creative    Related Episodes Episode 22: My Top Anxiety Tips

YouTube is huge and a bit overwhelming. Many videomakers wonder if it's even worth getting into. But if approached the right way, it can be a huge boon for your business. If you want ideas on how to use YouTube to win clients and grow your influence, then this episode is for you. Key Takeaways The most important part of your YouTube strategy is knowing your target audience. These are your ideal clients. Once you identify what they want and how you fill that need, you're ready to move forward. YouTube is a great platform for generating leads. But it shouldn't be your only one. Get to know potential clients through as many different channels and methods as you can. About Tim Schmoyer Since 2011, Tim Schmoyer has been one of the leading YouTube strategists in the online video industry. His company, Video Creators, has been featured by FOX, Forbes, BBC even YouTube themselves as his team trains creators and brands to master YouTube and use it as a place to spread messages that change lives. Their clients have grown organically by over 18 billion views and 81 million subscribers under their guidance. Today he lives in Cincinnati, Ohio, with his wife and seven children. Get to Know Your Audience and Put Them First Tim explains how any growth strategy on YouTube begins with the viewer. Before you do anything else, identify your target audience. You need to know what they want and what their story is. Then you can figure out the value that you'll provide for them. Each video you make must deliver that value. You might be excited about your equipment or your filming process. However, your clients probably aren't. They're concerned with how the video makes them feel. When you know your ideal client, you can focus on making them feel good about their business and getting results for their clients. That's what will keep them coming back to you. Understanding Your Ideal Client There's a lot to consider when coming up with your content strategy. Tim recommends starting by honing in on what your ideal clients ultimately want. So do some research. Talk with your clients and identify their needs, wants, and pain points. Get familiar with the language that they use when describing their perfect video. You'll want to use the same language when you describe the problem you solve for them. How can you connect with clients to learn their stories? Have you used YouTube to generate leads? Tell me about it in the comments on the episode page! In This Episode: Managing the work-life balance when growing both your business and family [6:10] How Tim became a YouTube expert [12:40] The importance of understanding your clients [24:20] Why you're not really in the business of selling videos [33:10] Resources to help keep your business current with the changing times [36:00] How to start your channel when you need more clients [43:10] Quotes “Remember, each view represents an actual person who's giving one of our clients an opportunity to speak into their life.” [19:49] “Starting with the person is where any content strategy should start. Who am I going after, what do they want, and how can I serve them?” [32:08] “Your customer most likely is not buying a video from you. What they're actually buying is a communication tool that's going to help them or their customers feel something.” [34:36] “I want to tell good stories, but I want to live a good story. Living a good story means venturing into the unknown, saying yes to the inciting incident, and facing obstacles, and overcome the challenges in order to have a lived experience that most people will only dream of.” [41:31] “This isn't about making fancy videos. It's about making an asset that can reach people and change their lives.” [57:40] Links: Join the Onward Summit! Join the Grow Your Video Business Facebook Group Core Group Find Tim Schmoyer online Follow Tim on Facebook | Twitter | Instagram Grow Your Channel with Tim The E-Myth Revisited by Michael E. Gerber Every Good Endeavor by Timothy Keller The Pumpkin Plan by Mike Michalowitz Primalbranding by Patrick Hanlon Profit First by Mike Michalowitz Ready, Fire, Aim by Michael Masterson A Million Miles in A Thousand Years by Donald Miller Blue Like Jazz by Donald Miller Thou Shall Prosper by Rabbi Daniel Lapin The Personal MBA by Josh Kaufman Additional Links: Check out the full show notes page Do you have something to share on this podcast? Fill out this form here. Be sure to take the Grow Your Video Business survey for a chance to win some incredible prizes (if we do say so ourselves!) Stay up to date with everything we're doing at Grow Your Video Business Tune in to our weekly Facebook Lives Follow Studio Sherpas on Facebook | Twitter | Instagram If you haven't already, we'd love it if you would take 1 minute to leave us a review on iTunes! Related Episodes: Episode 119: Why YouTube is the Best Way to Grow Your Business Episode 121: How to Create a YouTube Channel That Will Enhance Your Business  

Betrayal is a form of trauma. Like any trauma, it impacts our health. But there are elements of betrayal that make it unique. I'm joined by Dr. Debi Silber to talk about what she learned about Post-Betrayal Syndrome from her own experiences and research.   The five stages from betrayal to breakthrough are: Neglected emotions/intuition Shock The emergence of survival instincts Adjusting to a new normal Healing, rebirth, and a new worldview   About Dr. Debi Silber Dr. Debi Silber is the founder of the Post Betrayal Transformation Institute. She is a holistic psychologist, health, mindset, and personal development expert, the author of the #1 bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind, and Life After a Life Crisis, and her newest book: Trust Again: Overcoming Betrayal and Regaining Health, Confidence, and Happiness. Her recent Ph.D. study on how we experience betrayal made three groundbreaking discoveries that change how long it takes to heal. In addition to being on FOX, CBS, The Dr. Oz Show, TEDx (twice), and more, she's an award-winning speaker, coach, and author dedicated to helping people move past their betrayals as well as any other blocks preventing them from the health, work, relationships, confidence and happiness they want most.   How Our Bodies and Minds Hold on to Betrayal When faced with a betrayal, many people find themselves in one of three groups. There are those who try to avoid their feelings through numbing or distractions. Others deny the experience altogether. In the third group are people whose betrayer faces no consequences at all.  Debi explains how people in these groups often experience a further deterioration of relationships as well as illness. Physical, mental, and emotional issues are common elements of post-betrayal syndrome. Debi shares how this will go unresolved until we face the root cause head-on. In her research, Debi has seen the impact of unresolved betrayal. Many people experience gut issues, energy deficits, and weight fluctuations. They may also experience overwhelm, anxiety, shock, and an inability to concentrate. When these combine, it's no wonder that betrayal has long-lasting effects.   Moving Through the Stages of Betrayal Through her extensive research, Debi identified the stages of betrayal and how people move beyond it. It often starts with neglected emotions and ignored intuition.  People then experience shock. When betrayal is discovered, our worldview is shattered, and mental, emotional, and physical health suffers as a result. This is followed by the emergence of survival instincts. However, many get stuck in this stage and fail to heal fully.  They then adjust to a new normal and establish new boundaries. This is when we leave behind what wasn't serving us and seek out new comforts. Healing doesn't really come until the final stage - developing a new worldview. This occurs when we move past surviving and construct new rules and viewpoints based on the entire experience. Have you experienced a betrayal that still affects you? What new boundaries and worldview has emerged from it? Leave a comment on the episode page! Call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.   Quotes “Because it feels so intentional, we take it so personally. The entire self needs to be rebuilt. Rejection, abandonment, confidence, worthiness, belonging, trust - they're shattered.” [8:28] “We've been taught time heals all wounds. I have the proof that's not true.”[9:47] “I'm not saying that betrayal was our fault. What I've come to learn is it really is our opportunity.” [23:38] “Transformation begins when you tell yourself the truth.” [34:42]   In This Episode What led Debi to research betrayal [1:40] What betrayal actually is and how it impacts our health [6:20] Moving beyond betrayal to begin healing [12:30] How to know if you have post-betrayal syndrome [22:00] How transformation can occur after a betrayal [25:50] Identifying if you are numbing rather than healing [33:20]   Links & Resources The Magnificence of Magnesium Get 10% off Magnesium Chelate: Magnesium Post-Betrayal Transformation Institute TEDx: "Do you have Post Betrayal Syndrome?” Take the PBT Institute Quiz Trust Again: Overcoming Betrayal and Regaining Health, Confidence, and Happiness The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind, and Life After a Life Crisis Find Your Longevity Blueprint Online Follow Your Longevity Blueprint on Instagram | Facebook | Twitter | YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online    Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast Production by the team at Counterweight Creative    Related Episodes Episode 63: Childhood Trauma and Healing Episode 21: How Trauma Affects Your Health

You want to make videos. Yet, to be a video business, you need to manage a lot of other aspects, particularly taxes. I know you didn't get into this work because of the taxes. So why are you pulling out your hair over it? Today's guest on this special Facebook Live recording explains how to make sense of it all. Key Takeaways Generally speaking, an employee is someone who works for you long-term whereas contractors tend to be temporary. You have more control over how employees do their work than you do with contractors. About Jeremy Doorn As a ten-year-plus employee of Core Wealth Management, Jeremy Doorn helps small businesses do a better job of tax planning. In addition to firm administration, he handles business advisory services and business succession planning for his clients. The Subtle and Not So Subtle Distinctions Between W-2s and 1099s Jeremy explains why it's crucial to classify people who work for you correctly. Understanding the difference between a contractor and an employee is essential. If you get caught misclassifying them, it will come back to bite you.  While there are subtle differences, generally speaking, an employee is someone who works for you on a permanent basis doing a variety of tasks. A contractor is someone who is hired on to do a specific, often temporary, job. Jeremy describes what to consider when classifying these people so that you don't end up paying hefty penalties that could threaten your business. Just Do the Right Thing Jeremy stresses that it's always best to just do the right thing. Don't misclassify the people who work for you just to save some money. Not only is this dishonest, but it could land you in a whole heap of trouble.  When things look fishy to the IRS, an audit will likely follow. Although the risk on an audit is generally low, the risk just isn't worth it. Jeremy repeatedly emphasizes that trying to save a little money now, could end up being very expensive in the end. Have you had trouble classifying people who work for you? Do you prefer to work with employees or contractors? Why? Leave a comment on the episode page! In This Episode: Why it will save you money to pay for a tax expert [4:00] The most important differences between 1099 contractors and W-2 employees [9:15] How and why to transition from a contractor to an employee [17:20] Why people and businesses get audited [25:20] Calculating payroll costs for productions that can be billed to clients [33:20] Quotes “It's really about getting close with your taxes. I don't want you to be super overpaid or super underpaid because both are costing you money.” [6:55] “If the person who you're hiring is controlling what they do, how they're doing it, the level of their work, they're probably a contractor. If you're controlling it - their hours, where, how, when they work, giving them tools to work with - then they're probably employees.” [12:42] “There's not a whole lot of risk, but if you do get caught, you're going to get penalized and it's going to hurt.” [28:19] Links: Join the Onward Summit! Join the Grow Your Video Business Facebook Group The Budget Maximizer 2.0 Core Group Follow Core on Facebook | Twitter | Instagram Additional Links: Check out the full show notes page Do you have something to share on this podcast? Fill out this form here. Be sure to take the Grow Your Video Business survey for a chance to win some incredible prizes (if we do say so ourselves!) Stay up to date with everything we're doing at Grow Your Video Business Tune in to our weekly Facebook Lives Follow Studio Sherpas on Facebook | Twitter | Instagram If you haven't already, we'd love it if you would take 1 minute to leave us a review on iTunes! Related Episodes: Episode 203: The Importance of Proper Bookkeeping to Save Your Business Episode 236: How to Become an Authority within Your Niche Episode 245: The Importance of Knowing Your Numbers to Protect Your Business

I know that my guest's feelings about abandoned orphan photos will resonate with you.  He hates seeing a photo abandoned and unfortunately he sees a lot of them.  It's a personal mission for Kody Beltz of the Good Finch Company of Witcha, Kansas. He's an estate and antique dealer.  His eventually successful adventure using Facebook to reunite some identified images with family resulted in national attention.  Here's the amazing part–Kody isn't a family historian.  He just loves photos and prefers they remain in family hands even if they end up in a shoebox. His mission is to reunite orphan photos with relatives.Related Episodes:Episode 32: The Man Behind DeadFred.comBonus Episode: Lost History Discovered (in the Recycling)Links:Photos in auction returned to FamilyThe Good Finch Co.Sign up for my newsletter.Watch my YouTube Channel.Like the Photo Detective Facebook Page so you get notified of my Facebook Live videos.Need help organizing your photos? Check out the Essential Photo Organizing Video Course.Need help identifying family photos? Check out the Identifying Family Photographs Online Course.Have a photo you need help identifying? Sign up for photo consultation.About My Guest:Kody Beltz is the Co-Owner of The Good Finch Co. Selling vintage and antiques along with Estate Sale services.About Maureen Taylor:Maureen is a frequent keynote speaker on photo identification, photograph preservation, and family history at historical and genealogical societies, museums, conferences, libraries, and other organizations across the U.S., London, and Canada.  She's the author of several books and hundreds of articles and her television appearances include The View and The Today Show (where she researched and presented a complete family tree for host Meredith Vieira).  She's been featured in The Wall Street Journal, Better Homes and Gardens, The Boston Globe, Martha Stewart Living, Germany's top newspaper Der Spiegel, American Spirit, and The New York Times. Maureen was recently a spokesperson and photograph expert for MyHeritage.com, an internationally known family history website, and also writes guidebooks, scholarly articles and online columns for such media as Smithsonian.com. Learn more at Maureentaylor.comDid you enjoy this episode? Please leave a review on Apple Podcasts.

Burnout comes up a lot in the physician's space, and for a good reason. As women physicians, we are constantly exhausted from progressing our careers while doing everything society expects of women. The good news is that with a few mindset shifts and practices, you can get out of the box of burnout and start feeling like yourself again.   If You Want To Prevent Burnout, You Should: Get clear on what your passion is and create a plan to help you go after it Surround yourself with a supportive and inspiring community Ditch the all or nothing mentality and focus on taking small baby steps towards your goals   Preventing Burnout With Dr. Karen Hoffman Karen Hoffmann, MD, FAAOA, is board certified by the American Board of Otolaryngology-Head & Neck Surgery. Since joining Piedmont Ear, Nose, Throat, and Related Allergy in 2007, Dr. Hoffmann has specialized in the medical and surgical treatment of patients with Eustachian tube dysfunction, ear fullness, sinus, and allergy disorders, and hearing loss and chronic ear disease. She has successfully integrated compassionate and innovative care in private practice with clinical research and is passionate about helping others take care of themselves.   You Are In Control of Your Own Outcome Being a mother, wife, and physician, Dr. Hoffman got to a breaking point when she realized that her all-or-nothing mentality and internal dialogue were contributing to her burnout. By taking small baby steps to move away from this mentality and towards a long game strategy, she was able to change her thinking and change her life.  Now, Dr. Hoffman shows up to work every day excited, which reflects back onto her and onto her patients. By finding clients that push her out of her comfort zone and inspire her to approach medicine in a new way, she is pursuing her passion in an inspiring way.   Find Your Passion and Run With It One of the best ways to feel supported going forward in your journey is to find a community of other women and women physicians. If you don't have support, you will feel like you need to do it all. And while your imposter syndrome may be holding you back from finding a community, showing up authentically and making yourself a priority is the best way to overcome it.  The changes you will notice when you start to take care of yourself can be drastic. By getting clear and focusing on your passion, creating a plan to get there, and surrounding yourself with other women who continue to lift each other up, anything is possible.   Homework for Women Physicians Are you ready to prevent burnout by thinking outside of the box and prioritizing yourself? Share which ways you tackle burnout with me in the comments section of the episode page.   In This Episode  Why we experience burnout early on in our careers [3:30] How to use your thoughts and internal dialogue to determine your own outcome [6:49] Tips for creating a balance between family life and your career [13:30] Why being surrounded by a community of other women physicians is a gamechanger [15:28] Advice for women who believe they don't have the time to achieve their goals [19:20]   Quotes “You try to do everything, and I think it is almost like you are on a hamster wheel. You just keep going and going and going. It took me quite a while to figure out that wasn't really normal or sustainable.” [3:59] “I ultimately have the power to determine my outcome based on my thoughts. My internal dialogue and thoughts are much more important than my external circumstance and how I experience and interact with the world. So it ultimately gives me the power to determine my outcome.” [7:34] “There are really just so many hours in the day, and you can't be everything to everybody all at the same time.” [14:11] “Everyone has some imposter syndrome, I really think, unless they are a narcissist, and we just have to realize that everyone has that. And you just show up and do you, and you want to be your authentic self.” [18:25] “You have to figure out where you are going so that you can come up with a plan to actually get there.” [26:09]   Resources Mentioned Dr. Karen Hoffman Website Join G.O.A.L.S. Society Free for 30 Days  Join the Transform Waitlist Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 64: Showing Up for Your Future Self Episode 59: Thinking Outside The Box with Dr. Tonya Caylor

We show up in other people's journeys all the time, whether we mean to or not. Do you find yourself comparing your own journey with others in judgment or jealousy? It's time to break free from that cycle and learn once and for all that their journey is not your journey.   How to Show Up on Someone Else's Journey Be curious and ask questions Take feedback on your approach Create space and have boundaries Be open to give and receive Don't compare your journeys   Showing Up without Comparison or Judgement It doesn't matter what type of journey it is, comparing yours to someone else's will never be a good time. You'll either slide into judging the other person or you'll feel inadequate.  This is why it's so important to understand that no two journeys will ever look the same (ever!) and that that is perfectly okay. In fact, it's more than okay. People's personal journeys aren't supposed to be the same. But there will always be times when you show up in someone else's journey. So how do we do that in a way that's healthy for both of us? We also need to ensure we're showing up without judgment to avoid that comparisonitis trap.   How to Show Up in Someone's Journey There are ways to show up in someone else's journey in a healthy way. I often practice this with my daughters and their experience coming into womanhood. Be curious, ask gentle questions, and be open to feedback and with your experiences. But the most important aspect of sharing journeys is to create boundaries for both of you. You need to know how to keep yourself safe - from judgment and comparison - and they need to know they're free from judgment as well. Give yourself space and grace when showing up in someone else's story. But above all, make sure you're protecting your own space.   Homework for Women Physicians Who's journey do you put yourself in a lot of the time? Decide how you can show up for that journey but give yourself and them the space to protect your boundaries. That's where the magic is. Let me know what you decide in the comments on the episode page.   In This Episode  Why you don't need to compare yourself to other people [6:30] How to show up on someone else's journey [12:15] What happens when you judge someone else's circumstances [15:45] Why it's essential to give yourself space when on someone else's journey [24:15] How to support someone else while maintaining boundaries [27:00]   Quotes “There are some things out there that say, ‘how do you talk to your daughter about her body? You don't.' I get it, but I also think that it's going to come up. Let's be prepared for how we'll have that discussion.” [13:15] “My journey is not your journey. Your journey is not my journey. We have to spend the extra energy that we're using to judge and compare and bring it back to ourselves, asking ‘how do I want to show up here?'” [17:46] “If we're very deliberate about how we show up on someone else's journey, we will definitely find the space for ourselves.” [24:20] “We can't possibly know how someone else's journey feels, but we can show up in our way so that we can help support that journey.” [27:10]   Resources Mentioned The Course to “Cure” Mental, Emotional, and Physical Burnout for Women Physicians (48 AMA PRA Category 1 Credits)  Join the Transform Waitlist  Join G.O.A.L.S. Society Free for 30 Days Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt  Episode 66: Dr. Dena George on Editing Your Life Story  Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care

For so many of us, doing this work is our dream. The fact that we get to pick up a camera and film the important moments in people's lives and tell incredible stories is what drives many of us. For others, the dream looks different. Today's guest helps us identify our dreams so that we can start taking meaningful action towards them today. Key Takeaways Don't compare yourself to others. Their dreams and goals are different from yours. You are after different things, so any comparison will lead to disappointment.  Once you know your dream, it's time to create action by making a clear and compelling vision, creating tangible goals, having bold faith, and being relentless in your execution. About Ira Davis Ira Davis, a former Marine Corps Drill Instructor, is a skydiver, a dream development coach, and the founder of the transformational coaching company "The DreamDiver Company" and the documentary production company "IV I II Studios" (pronounced Four One Two Studios). Both companies are on a mission to inspire the world to live a life of purpose and to dive for their most audacious dreams. Your Dreams Are Unique Because You Are Unique Ira wants us all to recognize that everyone's dream is different. This is important to remember when you find yourself drawing comparisons to others. Their dream is different from yours. So why are you comparing where you are to where they are? When you work towards your dream, you immediately become a changemaker. If you follow directly in the paths of others in this industry, you will only maintain what's already there. However, when you follow your purpose, you strive towards your unique dreams and goals. You will make changes by being authentically you. Do The Work To Discover Your Dream Even knowing what your dream actually is is difficult. Yet, a dream is what motivates us and improves us. It's what keeps us alive. Throughout this conversation, Ira helps guide us in the process of identifying our purpose.  Once you know your purpose, it's up to you to start imagining the most complete and efficient solution to the problem you want to solve. If you didn't have any limits to this solution, what would you do? The answer to this question is your dream. What motivates you the most in life and in work? What is your dream? How can you take your business there? Leave a comment on the episode page! In This Episode: Finding the way to your unique dream [7:35] What it takes to be different in your field [12:50] Taking the first steps towards your dream [20:50] How to put dreams into action [28:33] Why we often fail to take action towards our dreams [33:10] Quotes “You have to understand that your path is your path. There are no two dreams that look alike…. It's always unfair to compare your day one or your year two to someone else's year twenty or year fifty.” [10:48] “Dreamers change and shape the world. Maintainers sustain the world.” [11:58] “You will never really know who you are and what you're truly capable of until you begin to pursue a God-sized dream that's deeply rooted in your purpose and is massively bigger than you.” [18:37] “Dreams are born when a person gets pregnant with purpose.” [26:29] Links: Sign up for the Onward Summit! Core Find Ira Davis online Follow Ira on Twitter | Instagram | Facebook IV I II Studios: Twitter | Instagram | Facebook Free 3 Part Video Series: "Made For Something Greater" (Discover how to see and identify the most audacious possibilities for your life) Additional Links: Check out the full show notes page Do you have something to share on this podcast? Fill out this form here. Be sure to take the Grow Your Video Business survey for a chance to win some incredible prizes (if we do say so ourselves!) Stay up to date with everything we're doing at Grow Your Video Business Tune in to our weekly Facebook Lives Follow Studio Sherpas on Facebook | Twitter | Instagram If you haven't already, we'd love it if you would take 1 minute to leave us a review on iTunes! Related Episodes Episode 187: Aligning Your Dreams With Your Job

Sustainable, long-term weight loss sounds like an impossible scenario. It doesn't have to be - it's all about finding what works for you. Corinne Crabtree joins us to talk about her own 100-pound weight loss and how she's now helping other women lose weight for the last time.   The Only Rules of Weight Loss You Need Drink Water Get 7-8 Hours Sleep Every Night If You're Not Hungry, Don't Eat Make a Food Plan Each Day   About Corinne Crabtree Corinne Crabtree is a top-ranked health podcaster, Master Weightloss and Life Coach, motivational speaker, and all-around badass. She's an expert in the field of weight loss where she teaches her unique No BS Weightloss Program that helps women lose weight the way they want to live their lives. Corinne tells it like it is, showing up looking sassy, or showing up with morning hair getting sassy. She lets nothing stop her from helping her women figure out their shit so they can live the healthy life of their dreams. She's a proud Mommy Tiger to Logan, wife to Chris, devoted cat lady, and holds it all down in Nashville, TN.   Sustainable Weight Loss Plans Corinne Crabtree talks about the biggest change she made in her weight loss journey: Changing the way she spoke to herself. By focusing on positive self-talk, she transformed her mindset and her body. Corinne encourages you to start losing weight from where you are right now. Her four sustainable rules for weight loss are the basics that everyone can follow. From drinking water to only eating when you're hungry, they leave so much room for creating sustainable changes in your life. If you're someone who's followed diets in the past, it's time to figure out if those rules actually worked for you. Corinne says that if whatever plan you used before isn't what you're using now - it's not for you. Sustainable weight loss includes the maintenance piece: if you can't keep it up when you've lost the weight, it's not sustainable.   Mindset Shifts Over Weight Loss Goals Corinne's approach to weight loss is to stop thinking in terms of goal numbers and start picturing what and who you will be when you get there. How will 150lb you respond in any given situation? What will she feel? What will she wear? By taking the focus away from the scale and focusing instead on who you will be, you're helping guide your brain into that mindset. This, along with positive self-talk, is the key to lasting weight loss and change. Finally, Corinne and I talk about the reality of weight loss plateaus and stalls. The real talk is that while there are certain circumstances you might stall, it's more likely you're sabotaging yourself. Corinne explains that if you're yo-yo-ing up and down 5lbs, it's more likely that you lose the weight and then fall away from your plan to gain it back.   Homework for Women Physicians What can you do to honor and start your weight loss plan where you are right now? If you follow Corinne's four rules, it's easier than you might think. What are some of your essential foods to include in your meal planning? Let me know in the comments on the episode page.   In This Episode  The power of positive self-talk [5:15] How to start sustainable losing weight [7:30] What happens when you meet yourself where you're at [11:15] How to question whether the diet rules actually work for you [17:30] What happens when you stop focusing on goal numbers [20:15] How to approach a weight-loss stall or plateau [23:00]   Quotes “So much of my self-talk changed that I knew that I wanted to help other women make that transformation. It's not enough to lose weight if you don't feel really good about yourself at the end.” [5:39] “Because I was talking so much better to myself and I was encouraging myself, it was so much easier to let go of the ice cream. The ice cream was filling the void of me not feeling good about me. I was starting to encourage myself along the way. I didn't need to keep filling the void with ice cream.” [8:45] “There is no shame in starting where you are and taking small steps forward.” [11:22] “If you can't do it the rest of your life, it didn't work! Never tell yourself it ever worked.” [18:07]   Resources Mentioned Learn more about the Advanced Weightloss Certification  Listen to Losing 100 Pounds with Corinne Find Corinne Crabtree Online Follow Corinne Crabtree on Facebook | Instagram Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 68: Siobhan Key on Sustainable Weightloss  Episode 67: Scale Myths with Coach Missy  Episode 57: Dr. Stierman on Breaking Up with the Scale

Losing weight is difficult in our American society. We face constant temptation no matter where we are. Dr. Siobhan Key joins me to talk about breaking up with the American diet and creating sustainable, lifelong weight loss.   Small, Sustainable Changes to Boost Weight Loss Reduce your fat intake Do a longer fast in the morning Focus on listening to your hunger and satiety signals   About Dr. Siobhan Key Dr. Siobhan Key is a Certified Life & Weight Loss Coach, an expert in emotional and binge eating, and a practicing Obesity Medicine Physician. She is the host of the internationally renowned Weight Solutions for Physicians Podcast and helps physicians across the globe manage stress and lose weight. Siobhan is passionate about helping physicians who struggle with stress or binge eating. She helps her clients go from feeling overwhelmed and ashamed of their eating to be confident in their ability to lose weight and find peace from the constant brain chatter around food.   The Intersection of Weight Loss and Life Coaching Dr. Siobhan Key talks about her own experience with weight loss. She explains how she knew the science behind it, but still found herself giving in to some of the food urges and desires she knew wouldn't make her feel good.  But her approach changed when she discovered the intersection of weight loss and life coaching. Delving into the psychological reasons behind weight loss was the catalyst Siobhan needed for herself, and it's now something she works with her clients on, too. The second piece for weight loss is that you need to completely detach yourself from the average American way of eating. Our society relies on fast food, deep-fried, and sugar-laden foods. Overall, it doesn't lead to a healthy diet or one conducive to weight loss.   Weight Loss for Life Siobhan explains the secret to losing weight for good: Find a way of eating that works for you that are sustainable in the long term. The key is finding an eating plan that you can and will stick to for the rest of your life.  The key is in finding that sustainable plan. Part of this search will include figuring out what foods don't make you feel good. When you reframe, for example, that you don't binge on a bag of chips because of the added calories, but instead because you don't feel good the next day, it's so much easier not to eat them. Finally, we talk about those dreaded weight loss plateaus. Siobhan asks us to look at our plateaus logically and ask: have we actually stopped losing weight? How do our clothes fit? She also talks us through some of the reasons our weight loss maybe has slowed.   Homework for Women Physicians Have you found a sustainable way of eating you can stick to for life? What foods need to keep a place in your everyday diet? Let me know in the comments on the episode page.   In This Episode  Why the combination of obesity medicine and life coaching works [6:15] How to disconnect with the normal American diet [7:30] How to lose weight for good [8:45] What happens when you reframe your approach to why you don't eat certain foods [18:30] How to approach a weight loss plateau [23:00]   Quotes “There has to be a better way. We have to actually know more about weight loss than what I was taught. I started studying obesity medicine and working on my own weight, and that helped. I did lose about half of my weight doing that. But there was still this element. I believed in lower carb eating, I knew it worked well for my body, I knew if I followed it consistently, it worked. Yet, there were still these inconsistencies. Still, these were times where I would find myself eating the food I knew didn't work for my body and I felt powerless to stop eating it. I needed other tools and that's ultimately how I found the life coaching.” [5:37] “I believe that if you're doing this, you need to create yourself a customized approach that works for you, your preferences, your life, and your body. And that feels good. If it feels hard, takes work, or a ton of effort, it's probably not going to be sustainable. There will come a day when you won't have the energy to put into that. Design a custom way of approaching weight loss, let it not be perfect, and know that it can be imperfect and still be effective. It just has to be consistent.” [10:36] “It doesn't have to be a big investment in time. You don't have to take a couple of hours for yourself every single day. Giving yourself permission to have some moments to yourself every single day to give yourself what you need at that moment can make a difference to your eating habits.” [21:47]   Resources Mentioned Listen to Weight Solutions for Physicians Podcast  Find Dr. Siobhan Key Online Follow Dr. Siobhan Key on Facebook | Instagram Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 67: Scale Myths with Coach Missy  Episode 57: Dr. Stierman on Breaking Up with the Scale  Episode 54: Dr. Monica Milas on Transformation Through 100 lb Weight Loss

There are so many myths about the scale and what the ideal body weight is. Some of the biggest are ideal weights, competition weights, and what weight actually looks like on a body. Coach Missy Henry joins me to bust these myths and destigmatize talking about weight.   How to Make Lasting Body Composition Changes Figure out your body type Find realistic weight ranges associated with your body type Set realistic goals Work with an honest coach   About Coach Missy Missy was born and raised in Omaha, NE. She received her Bachelor in Exercises Science and Masters Degree in Health Promotion/Health behavior change from the University of Nebraska Omaha (UNO). She was a full-time faculty member in the Department of Health, Physical Education & Recreation (HPER) at UNO, teaching undergraduate Exercise Science courses for 5 years.  Missy opened Edge Body Boot Camp, a strength and conditioning facility, in December of 2014. Missy and her husband Rob, welcomed their daughter Sawyer in May of 2016. She continues to run the gym and coach people on nutrition and changing health behaviors both in-person and online.   Behind the Scale Myths Coach Missy Henry joins me to talk about some of those myths behind the scale and the truth of body weight. As someone with a background in fitness and athletics and who now coaches women on weight loss and body transformation, Missy knows firsthand how much misinformation is out there. First, we talk about the importance of knowing what your body type is and why you need to understand it at a fundamental level. This leads to a conversation about comparing what you're doing with what your friends are. Missy says you're never going to look like anyone else, so the only thing you actually need to focus on is what works best for your body.   Destigmatizing Weight Once you know your body type, Missy talks about setting realistic goals. This means looking at what weight actually looks like on bodies. We might think we want to weigh 125lbs, but that might not be realistic or healthy for your body.  Missy is passionate about breaking the stigma of talking about “your number,” aka what you weigh. Not only will this open the conversation, but it will also help everyone understand that there's no such thing as a “good” or “bad” weight - weight simply is. It's the same as food: food simply exists, it's neither good nor bad. Finally, Missy talks about why we should all curate our social media feeds. If you find yourself looking at Instagram models feeling bad about your own body - stop following them!   Homework for Women Physicians How are you setting realistic goals for your body? Will you join the movement to destigmatize “the number”? Let me know in the comments on the episode page.   In This Episode  The importance of knowing your body type [6:15] Why you should focus on what works for you, not what your friends are doing [7:15] Why you need to define a realistic goal [8:00] Redefining what “good” and “bad” food and weight is [10:15] Why you should curate your social media feeds [17:15]   Quotes “If you're not going after something individual to you, you're going to spin your wheels. You could be doing the exact same workout and eating the exact same food as your friend, and you will never look like your friend and your friend will never look like you. It's because of your body type. Everybody has a healthy version of themselves.”  [7:29] “People have an unrealistic expectation of what they should weigh and what a healthy weight should weigh. I like to give people a much more realistic range to start getting them out of that box of what healthy is. This lets us form much more appropriate healthy expectations of where they'll go in the process.” [9:04] “Every single bit of your food that you're eating, you should enjoy and should be packed with flavor. You should be doing exercise that adds enjoyment to your life. Performance stuff is a job.” [16:30] “The more you talk about how much you weigh, the less you feel like it embodies you. Ladies, say your number. You are not your number. 175, 205, 315: say it and say it more. You don't have to say it to everybody, but you need to know. You are not your number. Let that stigma go.” [24:40]   Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days Find Coach Missy Henry Online Follow Coach Missy Henry on Facebook | Instagram Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 57: Dr. Stierman on Breaking Up with the Scale  Episode 55: Dr. Komal Patil on Slow and Steady Transformation  Episode 59: Dr. Tonya Caylor on Thinking Outside The Box

What is the most valuable non-renewable asset in your life and business? It's time. Your time is limited, so why not use it doing what brings you the most satisfaction and joy? Today's guest designed his businesses to let him do just that. Key Takeaways You're not alone in your work. By being part of a community of people in the same profession, you can help and support each other and foster mutual success. As soon as you can, start creating systems to automate as much of your job as possible. Branching out in the type of services you offer is often an inexpensive way to create more security. About Blake Pollino Blake spent ten years doing business development and marketing in the corporate/start-up world. He shot his first wedding for free in December 2017 and filmed his first paid wedding the following March.  Blake worked 80+ hours a week building his video business while still working a full-time 9-5. He went full-time almost one year to the day after his first paid wedding. Blake launched BP Media Group in 2019. Since then, he has worked with companies/brands like ConocoPhillips, Shell, the Philadelphia 76ers, Junior Olympics, Texas A&M, Stephen F. Austin University, and more. In late 2019, he spun his real estate photo/video work into its own company, BP Real Estate Photo & Video. Becoming the Boss of Your Own Schedule with Systems As someone who runs multiple businesses, Blake could be constantly at odds with time. However, he learned that money that buys you more time is money well spent. Blake explains how establishing and using automated systems has freed up more time in his business. By having employees and systems in place, Blake is able to own his schedule. Having previously worked over eighty hours a week, you better believe he appreciates his ability to take quality time off for his family and his own passions. Building the Relationships that Pay You Back Over and Over Again One aspect of Blake's success has come from relationships with clients. There are some companies, particularly marketing agencies, that will need video for many different projects and clients. These, in turn, can lead to new work opportunities. We discuss how seeking out and cultivating relationships with just a few companies can greatly multiply your work.  A lot has to do with the effort you put into securing clients. By putting your energy into going after big clients, you're being more efficient with your resources. These are often the clients that you can reliably count on for multiple work opportunities. What systems do you have in your business that allow you to own your own time? How do you go antelope hunting instead of mouse hunting? Leave a comment on the episode page! In This Episode: The benefits of being part of a shared experience [6:00] How Blake transitioned out of corporate work and into entrepreneurship [12:10] Taking advantage of automation to buy you more time [17:33] Taking control of your time and schedule to be able to focus on your true priorities [24:40] Why it can be tough to be both a creative and an entrepreneur [33:40] Finding clients who lead you to even more opportunities [35:45] Whether to hunt for field mice or antelopes [41:50] Diversifying your business without buying new gear [43:37] What to do after your success [52:00] Quotes “Some of the moments that have led to the most success in this business have come from going to workshops. It's not necessarily the content that is taught at those workshops, which is normally great; it's the relationships that I've made.” [10:31] “We're in a really cool place where people are starting to see that the ocean is plenty big for everyone. We can really help each other and lift each other up.” [11:19] “There's a big struggle in the creative industry. We're artists. We want to create something and show our art. But, whether we like it or not, we're also business-people. We have to run these businesses. Many struggle to do both these things.” [33:43] Links: Get on the Onward Summit Waitlist! Core Find Blake Pollino online Follow Blake on YouTube | Facebook | Instagram | Twitter Essentialism by Greg McKeown From 6 to 7 Figures by Austin Netzley Additional Links: Check out the full show notes page Do you have something to share on this podcast? Fill out this form here. Be sure to take the Grow Your Video Business survey for a chance to win some incredible prizes (if we do say so ourselves!) Stay up to date with everything we're doing at Grow Your Video Business Tune in to our weekly Facebook Lives Follow Studio Sherpas on Facebook | Twitter | Instagram If you haven't already, we'd love it if you would take 1 minute to leave us a review on iTunes! Related Episodes: Episode 201: How to Become an Essentialist and Change Your Life for the Better

Are you still telling yourself the same stories you did when you were a kid? No matter what they are, they're probably limiting your self-belief and stopping you from doing what you really want to do. Dr. Dena George talks about how to edit these life stories and start changing your life.   How to Edit Your Story See how you define yourself See who you serve and how you can change their life Own the challenges that you've had Develop and support your new strategies   About Dr. Dena George Dena George is passionate about serving physicians. She combines mindset, strategy, and messaging/marketing to help physicians build or grow a successful business. She is a certified StoryBrand Marketing Guide, Business & Life coach. She is also a lover of learning and a collector of experiences. She has lived abroad, worked with AmeriCorps, served as a Family Physician in the US Army with a deployment to Iraq, and completed a fellowship in Hospitalist Medicine. She works part-time as a Hospitalist and lives in Texas with an amazing husband and son.   Why Your Stories Limit You The stories you've been telling yourself for years are limiting you from reaching your full potential or doing what you really want with your life. To edit that story, Dr. Dana George says to look at who you are and see how you define yourself. It doesn't matter where you are in life, it's not too late to edit your story. The blueprint you had at 18 or 16 or 30 doesn't matter; the only thing that does is the here and now. What do you want to do? Who do you want to serve? As high-achieving women and physicians, we all probably feel extremely constricted in our stories. But Dana explains how you can rewrite your blueprint to practice or not practice medicine any way you want.   The Benefits of Editing Your Life Story The beautiful thing about rewriting your story is that you'll uncover a lot about yourself. What's holding you back, your fears and shames, and also your strengths. It's in your strength that you'll find forward movement. You'll also inspire others to edit their lives. Simply by witnessing your strength and change, others will feel inspired to make positive changes and impacts in their life - and they'll inspire others, too.  Dana also talks about the importance of sitting with and feeling your emotions. Emotions and feelings are only moments - you can choose what you do in the next moment and how you move forward from them.   Homework for Women Physicians Get back to the root of who you are. What are your values? What defines you? How can you use this introspection to edit your life story? Let me know in the comments on the episode page.   In This Episode  How to start changing the stories you tell yourself [3:30] How telling yourself stories limits your worldview [5:00] How to define what your story is now [8:00] What happens when you start to edit your life story [12:00] Why you need to get back to the core of who you are and define your values [15:45] Why recognizing and identifying your emotions is an essential step [18:00]   Quotes “What happens if we take a step back and ask ourselves, ‘what if everything I think isn't true? What if everything I think isn't necessary? What if everything I think is creating the results and those could change based on how I see myself and my influence on the world? And see my value to the world?'” [3:49] “At any point in time, you can redefine yourself. The blueprint that you had at any point in your life is not the same blueprint as July of 2021. You can write a new blueprint and it can be amazing, and generous, and you can be a physician, and you can practice or not practice medicine in any way that you want.” [6:29] “When we get stronger, others get stronger. Either by viewing our strength or by taking some of our strength. Our strength is not finite, it's infinite. Others can have as much of my strength as they want to build their own. It's like a belief; others can borrow my belief as much as they want because our lives can get better.” [14:23] “It changes our whole life experience to continually work and refine our mindset. What I believe is that it's getting comfortable in our own skin. To know that no matter what, I'm going to be okay. No matter what, I'm going to make good decisions. No matter what, I'm going to figure it out. Even if the worst things ever happen, I'm going to be okay. I don't have to rely on the world around me to be different. The world around me can be the same and I can be okay. I can be better than okay, I can thrive.” [22:48]   Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days Free Web Class on 4 Mistakes Physicians Make with Their Website & How You Can Do Better Listen to Create an Unstoppable Life by Dena George, MD Find Dr. Dena George Online Follow Dr. Dena George on Facebook | Instagram | LinkedIn Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 65: Unapologetic Desire with Janette Dalgliesh  Episode 64: Showing Up for Your Future Self  Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt

Diversification in your business is essential to its survival. I think that's something we all learned recently. Yet, you can't always do everything yourself. Today's guest explains how he learned to use outside expertise in order to keep his business agile and profitable. Key Takeaways Bringing in outside experts allows you to take on a wide variety of projects. While this is an extra expense, it will likely lead to higher quality work which you can charge more for. Always be looking for more and different opportunities. Complacency will not help you when situations unexpectedly change. About Jeffrey Johnson Jeffrey Johnson has been around cameras all his life. His dad managed a camera shop, and he helped him develop photos in a makeshift darkroom at home. He grew to be passionate about art and music and studied design. But Jeffrey lost his drive to be creative for years, working in sales and management. After a life-changing event and a cross-country move, he decided to take photography classes, which reignited his creative passion and propelled him to quit his proverbial day job and start freelancing in 2012.  Jeffrey slowly niched down to commercial work, specializing in architecture, interiors, and tabletop. A few clients wanted video, and he decided to dip his toes in the water. Bam! He was pulled in by the opportunity to be a visual storyteller on a whole other level. When the pandemic presented an opportunity to rebrand and relaunch, he joined the VBA to optimize his business so he could offer a full suite of creative services under one roof. Flexibility as the Key to Survival and Success In this episode, Jeffrey explains how he gradually transitioned into video. One central aspect of freelancing is being open to new opportunities. Say yes and figure it out later. Jeffery certainly got his start in video this way.  A key part of this process is being open to all sorts of new opportunities. Since you may be new to what you're doing, having a trusted network of people who you can rely on is crucial. By bringing in experienced experts when needed, you'll improve your own craft. You'll also create mutually beneficial opportunities that might come back to help you out later on. Getting Outside Help in Order to Achieve More Jeffrey knows that he wouldn't have survived as a business owner on his own. While it's natural to want to be protective of your ideas and creations, sometimes you need to share them with others to bring your work to fruition. If not calling in outside help means your work won't go anywhere, what do you have to lose through collaboration? Is it worth it to create a passive income opportunity for your business? How has bringing in outside help improved the way that you do business? Leave a comment on the episode page! In This Episode: How Jeffrey got his start in photography and transitioned to video [4:40] The power of your network to expand the type of work you do [9:45] Having a vision for your business that remains flexible when circumstances change [12:55] Passive income opportunities that can see you through hard times [15:44] Why being protective of your work is the wrong mindset [21:45] Recognizing your achievements that took time to materialize [28:45] Quotes “Maybe life is too short to be doing something that I'm not super excited and passionate about. I wanted a creative outlet.” [5:42] “The work really needs to come first. Buying the gear is not going to make the work come to me. I need to seek out the work that will justify acquiring the gear.” [9:33] “If you're doing really great at something and you get too comfortable, then the world is going to up and change and you'll become outdated, obsolete, and left in the dust.” [21:08] Links: Join the Grow Your Video Business Facebook group Get on the Onward Summit Waitlist! Core Find Jeffrey Johnson online Follow Jeffrey on Instagram | Linkedin | Facebook Additional Links: Check out the full show notes page Do you have something to share on this podcast? Fill out this form here. Be sure to take the Grow Your Video Business survey for a chance to win some incredible prizes (if we do say so ourselves!) Stay up to date with everything we're doing at Grow Your Video Business Tune in to our weekly Facebook Lives Follow Studio Sherpas on Facebook | Twitter | Instagram If you haven't already, we'd love it if you would take 1 minute to leave us a review on iTunes! Related Episodes: Episode 133: How To Create Passive Income Strategies For Filmmakers

Tapping into your unapologetic desires will help you in so many different areas of your life. It's not an easy, nor a culturally condoned, practice, but is it ever freeing. Janette Dalgliesh, astrologist and life coach, joins me to talk about unapologetic desire and using astrology for our life's purpose.   How to Figure Out Your Unapologetic Desires Buy a really nice notebook that makes you feel like writing Treat yourself to a beautiful pen that writes nicely Write down everything you want, no matter how big or small the desire is   About Janette Dalgliesh Janette Dalgliesh helps people from all walks of life to figure out who they came here to be, what they came here to do, and how to live that life with joy instead of struggle. Based in south-east Australia, Janette uses her unique blend of astrology and life coaching to support her international clientele of poets, physicians, rebels, politicians, creatives, and entrepreneurs.   Applying Astrology to Your Life Janette Dalgliesh brings her wealth of coaching and astrology experience to talk about how we can use astrology to help us uncover our purpose. Astrology is so much more than reading your horoscope in the weekly paper. It's a map that tells us who we are and what we're here on this planet to do. Astrology can have a profound impact on your life if you decide to check your chart out. It can help you figure out your purpose in life. And it can help you decode aspects of your personality. I've found astrology hugely beneficial. Through her work, Janette also discovered that so many people, especially women and other minority groups, have limited access to what they actually desire. Society has conditioned us to believe that it's not okay to want what we want. But that's simply not true.   How Does Unapologetic Desire Work? Unapologetic desire is about figuring out what you want, no matter how small and trivial (like a cup of coffee from your favorite cafe), outlandish (like your own private plane), or impossible (like a hug from a deceased relative). If you truly desire it, Janette says to write it down. The act of writing down your desires - really feeling into them - will help you connect with your Spirit of Desire. Janette shares what role the Spirit of Desire has in your life and how connecting with it will improve your quality of life. We also talk about why tapping into your unapologetic desires is so important for us women physicians. It can definitely help us get ahead in life.   Homework for Women Physicians What are some of your unapologetic desires? If you don't know off the top of your head, I encourage you to follow Janette's advice to journal about it. Let me know in the comments on the episode page.   In This Episode  What role astrology plays in your life [4:30] What unapologetic desire is [9:00] How our culture teaches us not to do what we truly desire [12:30] How to figure out exactly what you want [21:00] What steps to take to connect with your Spirit of Desire [25:00]   Quotes “Your astrological chart is a map that tells you who you came here to be. Not what's wrong with you or what the stars dictate. It's who did you come here to be and what did you come here to do? Once we know that, we can get strategic about coaching.” [4:48] “Aside from a very small, select handful of humans, most of us are given messages all through our lives that it's not okay to want what we want. It's particularly true for minority groups where the message is to not voice your actual, real desire.” [10:31] “Take all the heat out of the conversation and be prepared to slow it all down. Have a completely different relationship with this ‘thing' within you that knows how to want things.” [25:54]   Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days  Find Janette Dalgliesh Online Follow Janette Dalgliesh on Facebook | Instagram | Twitter Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 63: Understanding The Enneagram with Dr. Sasha Shillcutt  Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt  Episode 60: Dr. Ashley Sandeen On Finding Herself Again

This week on the podcast is a very special episode with crowd favorite Eva our gym director but also three of our former gymnasts who trained whilst we went through a massive cultural change at our gym. On the podcast I've talked a lot about the changes we made in our gym, me realizing my ego, having honest conversations with the athletes, how we handled some of the harder issues like motivation, burnout. But I thought it would be a really cool idea to actually talk with some of our former gymnasts live on the podcast and get their experience and interpretation of what happened, and what they noticed from a gymnast's point of view. I know a lot of people are struggling with trying to improve their culture, but still, maintain progress and have high performance. It can be done and I hope you can take away something from our experience.     We DISCUSS; how to have better one on one conversations and not be afraid to talk about real issues.   WHY change has to start at the top.   REALISING whether you're a coach or gymnast, every moment you're in the gym, there are kids looking up to you.   The DIFFERENT ways to modify practices and still make them beneficial for gymnasts.   If you want a better culture MAKE SURE you're seeing the humans behind the gymnast.   ALSO…   DOING the harder thing when it's the right thing to do.     RELATED EPISODES: EPISODE 92 – NEW MODEL OF GYMNASTICS PART 1: GLOBAL VALUES EPISODE 88 – OUR GYM'S CULTURE WAS TOXIC. HERE'S EXACTLY HOW WE FIXED IT. EPISODE 49 – 9 STEPS FOR BEING HAPPIER IN WORK AND LIFE

Consistently showing up for yourself can be a challenge, especially when you're a people pleaser. Pressure from society, your friends and family, and even your current fleeting wants can all impact how you show up for yourself. Showing up for your present self is a gift to your future self.   If you're not showing up for yourself, ask why: Are you giving into someone else's or society's pressure, even though it's not what you really want? Is it something you truly want to do? Will this decision benefit your future self? Think about your future self when showing up, always.   The Chief Complaint: I'm Not Showing Up for Myself   People Pleasing and Showing Up for You How often do you find yourself setting a plan, whether that's about your health and nutrition, bedtime, or even making a big purchase, but you feel pressured by other people to change it? It's normal for us to feel that societal pressure and honestly, it's even normal to give in to it. But what happens if you don't? What happens if you ask yourself if by giving in, you're showing up for your future self? Especially as people-pleasers, we think by saying yes to what other people ask us to do, even if it's outside our plan for ourselves, it's what they want. And if it's what the other person wants, then it's in our best interest to do it.   Why You Should Show Up for Yourself I totally understand that showing up for yourself is uncomfortable. It's a new muscle that you haven't trained yet, but it will get easier with time. Standing in your own truth and your own power is the best thing you can do. Not just for you who is standing there in the moment, but for your future self who benefits from the action you're taking. By showing up for your future self, you're putting yourself into a growth mindset. Nothing good happens in your comfort zone, but so many incredible things happen when you step out of it.   Homework for Women Physicians How can you show up for yourself today? What about the next time someone tempts you with something? Start thinking about your action plan and share it with me in the comments on the episode page!   In This Episode  Why it's easy to move away from your intended plan when you get busy [6:45] How social pressure can impact how you show up for yourself  [10:00] What happens when we feel tempted by other people [11:45] How to have a conversation with loved ones who pressure you [14:00] The relationship between people-pleasing and showing up for yourself [15:30] Why you need to ask yourself if you're showing up for yourself in situations [16:15]   Quotes “The idea of social pressure. Sometimes we don't show up for ourselves because we think we want to please others, in a way, and show up for them, but we actually can't really do that.” [10:09] “Saying yes to you often means saying no to other people. If we are people pleasers, we believe at our core that saying yes is the kind thing to do.” [15:18] “Showing up for yourself, showing up for your future self doesn't mean that it's going to feel comfortable. That is the key point. Knowing that when you decide to show up for your future self, it is guaranteed to be uncomfortable because these are uncharted territories.” [17:06] “You can be a masterpiece and still a work in progress. When we say “your future self,” it's really tapping on that growth mindset. It's that you can be absolutely, one thousand percent happy where you are, here and now, and you can also be a work in progress, too.” [22:32]   Resources Mentioned Apply for 30 Days Free of the G.O.A.L.S. Society Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt  Episode 60: Dr. Ashley Sandeen On Finding Herself Again  Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care

Understanding your Enneagram type can help you identify your core values and how you can apply them to your life. Dr. Sasha Shillcutt joins me to talk about the Enneagram, describing the different types, and explaining how knowing how your type applies to your life can be revolutionary.   What Your Enneagram Type Can Show You Understanding your strengths and weaknesses Understanding other people How you act and feel at your best How you act and feel when you're under stress Increase your self-awareness   About Dr. Sasha Shillcutt Sasha K. Shillcutt, MD, MS, FASE is a tenured and endowed Professor and the Vice-Chair of Strategy in the Department of Anesthesiology at the University of Nebraska Medical Center (UNMC). Sasha is the CEO & Founder of Brave Enough, a well-published researcher in cardiac anesthesiology and gender equity, author, and international speaker.  Sasha's greatest passion is empowering and encouraging others to achieve well-being in their professional and personal lives. She speaks frequently to executives and leaders on the topics of professional resilience and gender equity. Her TEDx talk titled Resilience: The Art of Failing Forward has been viewed by thousands of people. Her writing has been published in both the New England Journal of Medicine and JAMA.  She leads conferences and retreats for professional women through her organization, Brave Enough. Her first book, Between Grit and Grace: How to be Feminine and Formidable, was released in February 2020.   What is the Enneagram? In our final episode of the trilogy with Dr. Sasha Shillcutt, she gives us some really valuable insight into the power of the Enneagram. Ever heard of it before? The Enneagram test consists of 9 different personality types and wings that help you gain more self-awareness. Sasha breaks down briefly what each of the 9 Enneagram types' core values is. This knowledge can help you understand yourself and others more. It's not just a personality test - understanding and applying the deeper values can completely change your life. Sasha does warn against trying to type anyone other than yourself. The test pulls out your deepest thoughts and beliefs, many of which you won't know about someone else, to get to their core values. This is something so personal that only an individual can figure out for themselves.   Learn About Your Enneagram Type We talk about our own Enneagram types. I'm a 6w7 and Sasha is an 8w7. Getting into our types really helps me understand myself more. It also helps me understand Sasha on a deeper level.  It's fascinating that we both have the same 7 wing but it manifests differently in us. The wings represent what other Enneagram type you're influenced by.  Hire Dr. Sasha Shillcutt to teach your team, group, or family to be more productive, more efficient, and have more joy - through the Enneagram! Your group will learn to work through conflict better together because they will gain a deeper understanding of themselves. Find out more about Understanding You: The Brave Enough Enneagram Course.   Homework for Women Physicians Do you know your Enneagram number? If you do, how do you relate it to your life? Let me know in the comments on the episode page!   In This Episode  What the Enneagram test and number measures [1:45] How understanding your Enneagram type can change your life [3:45] Why you can only type yourself, not other people [5:00] How knowing your Enneagram can help you realize more about yourself [11:00] What the Enneagram wings represent [15:00]   Quotes “I taught a group of scientists the Enneagram. It's so funny. Once you understand yourself, you also start to understand other people.” [4:53] “Enneagram 8s don't actually care about leading other people as much as leading ourselves and feeling independent. We have this huge fear of being controlled. Our biggest fear is that someone will be in control of us. Once I learned that about myself, I realized it explained so much of the conflict I've had in my life. I don't like being controlled but I don't need or want to control other people.” [10:33] “A 7 is The Entertainer. Their core motivation is to have every day be extraordinary, cool, and unique. Their biggest fear is emotional or physical pain. They will do whatever it takes to have fun and entertain and not have pain. Every day is a new day for a new experience.” [15:50]   Resources Mentioned Find out more about Understanding You: The Brave Enough Enneagram Course. Find Out More About the Brave Enough Master Class 5th Annual Brave Enough CME Conference Between Grit and Grace: The Art of Being Feminine and Formidable by Dr. Sasha Shillcutt  Find Dr. Sasha Shillcutt Online Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter | LinkedIn Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 61: Pulling Back to Move Forward with Dr. Sasha Shillcutt  Episode 62: Creating Boundaries to Grow with Dr. Sasha Shillcutt  Episode 60: Dr. Ashley Sandeen On Finding Herself Again

So we've had a week. Blanche is back after recovering from contracting COVID. And talking through some of the emotions and thoughts she tackled this past week, we realized that we haven't really done an episode on how to tackle fears that come up in all parts of life, whether that's in training, injury recovery, pregnancy, postpartum. So join us as we talk  01:00 Weekly update06:00 How fear affects our bodies10:17 How fear affects our decisions13:40 How fear affects our mindset19:46 Strategies to address fearsGet Moving:30:21 Shinbox flowCheck out more mobility movements from the Rooted Strength Progressive Mobility Program which you can download hereRooted Strength Updates:Blossom Strong Pregnancy and Postpartum opens in July and waitlist is available now!Related Episodes:Episode 23: Motivation through words: Esther enduresEpisode 24: Motivation through words: Blanche's rooted and resilient

This week on the podcast I'm excited to talk with a licensed mental health counselor and also a nationally certified counselor Becca Grady who works with all walks of life and in particular gymnasts. She shares her experience on mental health issues, mental blocks, coaching dynamics, and culture. These are things that so many people struggle with and can relate to. So how can we as coaches create an environment and better support athletes to speak up about mental blocks, not being scared to talk and knowing their coaches will listen. Rather than; not speaking up early because of the fear of social judgment and what their teammates will think about them.    We DISCUSS; how to build cultures where people can talk, communicate and express their emotions. (And that's a good thing!).   WHY mental blocks come up and how to deal with them.   WHAT is the perfectionist mentality that gymnasts develop.    HOW coaches and parents can help combat gymnasts with negative self-talk.    TOOLS and STRATEGIES for coaches to use to foster better communication.   The biggest WAR is between your own ears.   ALSO…   EXCELLENCE and PROGRESS instead of perfection.    RELATED EPISODES: EPISODE 116- SKILL PROGRESSIONS, MENTAL BLOCKS, AND BUILDING HEALTHY AND HIGH PERFORMING GYMNASTS WITH CALE ROBINSON-  https://shiftmovementscience.com/calerobinson/ EPISODE 101 – AN HONEST TALK ABOUT DEPRESSION, ANXIETY, STRESS, AND MENTAL HEALTH IN GYMNASTICS WITH LUKE CARSON - https://shiftmovementscience.com/lukecarson/ EPISODE 58 – WHY INSECURITY AND FEAR OF JUDGEMENT DRIVE CULTURE ISSUES IN GYMNASTICS - https://shiftmovementscience.com/insecurityandfearingymnastics/ EPISODE 52 – AN HONEST TALK ABOUT EGO, DEPRESSION, AND ANXIETY IN GYMNASTICS - https://shiftmovementscience.com/egodepressionanxietyingymnastics/     ENROL NOW! Peak Gymnastics Power Exactly How To Build Explosive Power in Gymnast Now Available for Public Enrollment www.shiftmovementscience.com/pgpcourse

 Included are ambrotypes, daguerreotypes, glass negatives, tin types, cabinet cards, photo postcards, photo strips, photomatics, and snapshots – over 100 years of social history and the development of photography.Related Episodes:Episode 116: America and the Tintype with Steven KasherEpisode 99: Finding Photographs on the Smithsonian Learning LabLinks:Interview with Hugh Nini and Neal TreadwellSign up for my newsletter.Watch my YouTube Channel.Like the Photo Detective Facebook Page so you get notified of my Facebook Live videos.Need help organizing your photos? Check out the Essential Photo Organizing Video Course.Need help identifying family photos? Check out the Identifying Family Photographs Online Course.Have a photo you need help identifying? Sign up for photo consultation.About My Guest:Hugh Nini and Neal Treadwell are the authors of LOVING A Photographic History and the owners of the Nini-Treadwell Collection which consists of over 3000 photographs of men in love. The Washington Post, Rolling Stone, CNN, and Vogue featured reviews of their book.  About Maureen Taylor:Maureen is a frequent keynote speaker on photo identification, photograph preservation, and family history at historical and genealogical societies, museums, conferences, libraries, and other organizations across the U.S., London, and Canada.  She's the author of several books and hundreds of articles and her television appearances include The View and The Today Show (where she researched and presented a complete family tree for host Meredith Vieira).  She's been featured in The Wall Street Journal, Better Homes and Gardens, The Boston Globe, Martha Stewart Living, Germany's top newspaper Der Spiegel, American Spirit, and The New York Times. Maureen was recently a spokesperson and photograph expert for MyHeritage.com, an internationally known family history website, and also writes guidebooks, scholarly articles, and online columns for such media as Smithsonian.com. Learn more at Maureentaylor.comDid you enjoy this episode? Please leave a review on Apple Podcasts

Sometimes it's necessary to stop what you're doing and figure out the next step. Dr. Sasha Shillcutt calls this process a pause and pivot and she believes it's essential to move forward.   What Happens When You Pull Back and Pause Get space to examine your life and figure out what you want Release yourself from what's holding you down and back Experience your emotions Move forward   About Dr. Sasha Shillcutt Sasha K. Shillcutt, MD, MS, FASE is a tenured and endowed Professor and the Vice-Chair of Strategy in the Department of Anesthesiology at the University of Nebraska Medical Center (UNMC). Sasha is the CEO & Founder of Brave Enough, a well-published researcher in cardiac anesthesiology and gender equity, author, and international speaker.  Sasha's greatest passion is empowering and encouraging others to achieve well-being in their professional and personal lives. She speaks frequently to executives and leaders on the topics of professional resilience and gender equity. Her TEDx talk titled Resilience: The Art of Failing Forward has been viewed by thousands of people. Her writing has been published in both the New England Journal of Medicine and JAMA.  She leads conferences and retreats for professional women through her organization, Brave Enough. Her first book, Between Grit and Grace: How to be Feminine and Formidable, was released in February 2020.   Why You Should Pause It can feel so overwhelming when you're stuck in the constant mode of go, combined with people-pleasing. The internet can be a harmful place and Dr. Sasha Shillcutt talks about her experience with running her first Facebook group. Sasha talks about how miserable she was while running her Facebook group. She explains how she was keeping it a positive experience for all the group members, but at a detriment to her own mental health. She knew she had to pause and pivot, but the idea of closing her group scared her. But when Sasha finally did pull back from what she was doing, she realized what a good decision it was.   What Happens After a Pause When Sasha took her pause and pivoted, she truly felt free to make better decisions for her life and business. She was no longer tied to something that didn't feel aligned with her values and caused her more stress. It wasn't easy, but Sasha broke free from what held her back. Sasha describes the pause as not being easy - at all - and one of the hardest things she's done, but also one of the most worthwhile. She encourages everyone to pause and pivot when they feel it's necessary. While she was in this space of pause, she also allowed herself to feel her entire range of emotions, including those perceived negative ones she tended to aggressively push aside.   Homework for Women Physicians It's time to grow deep in self-awareness, set clear boundaries, and develop strong time management skills to create the work-life balance you desperately need (and deserve!). In the Brave Enough Masterclass Brave Balance, you will learn tools to live an empowered life and create a long-lasting work-life balance so you live a life you love. Have you ever taken a pause to pivot your life and move forward in a different direction? I'd love to hear about it if you'd like to share. If you haven't, is this something you feel might benefit this era of your life? Let me know in the comments on the episode page.   In This Episode  Why pulling back is a good thing [6:00] What a pause can allow you to do [15:15] How to break free from what's holding you down [20:00] What happens emotionally after a pause [21:30] Why it's okay and essential to feel your whole range of emotions [22:00]   Quotes “Give ourselves permission, as women, every year of our life, or every minute if you feel like it, to pause and pivot. Pull back to have to move forward. Success isn't linear, it doesn't just move from one axis to another, there's a lot of stops and pauses along the way.”[5:20] “The pause hurts so bad. If you think about your success in life, you probably didn't learn much from it. But if you think about the times in your life that were horrible, you probably learned the most life lessons.” [10:34] “I think it's so easy to get sucked into likes, followers, and people-pleasing. But it's a really dangerous, risky place to be. It's so easy to cross that line and make it be unhealthy.” [25:37]   Resources Mentioned Find Out More About the Brave Enough Master Class 5th Annual Brave Enough CME Conference Between Grit and Grace: The Art of Being Feminine and Formidable by Dr. Sasha Shillcutt  Find Dr. Sasha Shillcutt Online Follow Dr. Sasha Shillcutt on Facebook | Instagram | Twitter | LinkedIn Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 59: Dr. Tonya Caylor on Thinking Outside The Box  Episode 60: Dr. Ashley Sandeen On Finding Herself Again  Episode 52: Dr. Stephanie Byerly on Healing the Healers

Today on the podcast I'm very excited to share the second part of a super popular webinar series with Gretchen Kerr, a University of Toronto researcher. We were asked by Gymnastics Canada to have a discussion around safe sport and culture change. We focused on moving away from a punishment model of coaching to more of a positive discipline model, and talk about training smarter not harder.    We DISCUSS; the benefits of positive, healthy sport for athletes and coaches.   SHIFTING from punishment to discipline and the difference between the two.   A cultural shift, HOW and WHY you should train smarter not harder.   WHAT is an autonomy-supportive coaching style.   Building BETTER RELATIONSHIPS with your athletes by sharing uncertainty with them, admitting when you don't know, and asking others for help.   At WHAT age you should involve athletes in goal setting and individual programming.   ALSO…   WHY you should provide feedback that is solution-focused rather than problem-focused.     References: https://shiftmovementscience.com/library/#gymnastics https://shiftmovementscience.com/library/#strength-and-conditioning     RELATED EPISODES: EPISODE 117- GYMNASTICS CANADA HOSTS CULTURE AND COACHING DEVELOPMENT WEBINAR WITH GRETCHEN KERR AND DAVE TILLEY EPISODE 111- CHANGING “UNSPOKEN NORMS” IN GYMNASTICS WITH NATALIE BARKER-RUTCHI EPISODE 109 – HOW COACHING STYLES IMPACT PERFORMANCE AND HEALTH IN ATHLETES EPISODE 108 – JENNIFER SEY OF THE ATHLETE A FILM DISCUSSES WHAT NEEDS TO CHANGE IN GYMNASTICS   ENROL NOW! Peak Gymnastics Power Exactly How To Build Explosive Power in Gymnast Now Available for Public Enrollment www.shiftmovementscience.com/pgpcourse

Take one wedding photo, add some research and you'll end up with quite the story. That's the premise behind The Wedding Detectives on BBC Radio 4. Charlotte Sibtain was on The Photo Detective back in episode 44 vintage Wedding Photos.  I discovered Charlotte's Instagram feed and so did reporter Cole Moreton. Together they uncover the tales behind what on the surface look like ordinary wedding images.  Murder and mayhem are just one of the stories they found. You don't have to live in the UK to listen to their program. My fingers are crossed the series gets expanded. Let's help them by tuning in via the web. Link in the show notes. Related Episodes:Episode 44: Vintage Wedding PhotosEpisode 98: Collect Photo Stories with StoryGloryLinks:The Wedding DetectivesVintage Wedding Photos on InstagramSign up for my newsletter.Watch my YouTube Channel.Like the Photo Detective Facebook Page so you get notified of my Facebook Live videos.Need help organizing your photos? Check out the Essential Photo Organizing Video Course.Need help identifying family photos? Check out the Identifying Family Photographs Online Course.Have a photo you need help identifying? Sign up for photo consultation.About My Guest:Charlotte Sibtain is a London-based social researcher who collects vintage wedding photos and then reunites them where possible with the families. She is also the co-host of the popular BBC Radio 4 series, ‘The Wedding Detectives'.Cole Moreton is a writer and broadcaster exploring who we are and what we believe in. His BBC Radio 4 series The Boy Who Gave His Heart Away won Audio Moment of the Year at the Arias and Best Writing at the World's Best Radio Awards in New York. He also contributes to Pause for Thought on BBC Radio 2. Cole was named as Interviewer of the Year at the Press Awards for his work with the Mail on Sunday and also writes for other titles including The Guardian and the i. He is the author of five books including Hungry for Home, which was shortlisted alongside Zadie Smith's White Teeth for the prestigious John Llewelyn Rhys Prize for first book of any kind. An East Ender by birth, he now lives by the sea. About Maureen Taylor:Maureen is a frequent keynote speaker on photo identification, photograph preservation, and family history at historical and genealogical societies, museums, conferences, libraries, and other organizations across the U.S., London, and Canada.  She's the author of several books and hundreds of articles and her television appearances include The View and The Today Show (where she researched and presented a complete family tree for host Meredith Vieira).  She's been featured in The Wall Street Journal, Better Homes and Gardens, The Boston Globe, Martha Stewart Living, Germany's top newspaper Der Spiegel, American Spirit, and The New York Times. Maureen was recently a spokesperson and photograph expert for MyHeritage.com, an internationally known family history website, and also writes guidebooks, scholarly articles, and online columns for such media as Smithsonian.com. Learn more at Maureentaylor.comDid you enjoy this episode? Please leave a review on Apple Podcasts

Exercise, healthier coping methods, and safe group spaces can have an enormous effect on your life. Dr. Ashley Sandeen joins me to talk about how she rediscovered her self-worth, broke up with the scale, and shifted her mental perspective through group coaching.   Alternative Ways to Process Emotions Practice thought work: Thoughts, Feelings, Actions, Results Exercise regularly Eat a healthy diet Find a safe space or collaborative support group   About Dr. Ashley Sandeen Ashley Sandeen, DO is a Pediatric Intensivist and Assistant Professor of Pediatrics in South Dakota. She is also a proud daughter, sister, wife, and mother to two energetic boys.  Ashley grew up an athlete, as both a competitive swimmer and dancer with her local ballet company. As her medical education path began at the Lake Erie College of Osteopathic Medicine and on through her training in pediatrics and critical care at the University of Iowa, fitness and her own health became less of a priority.  She has so enjoyed the journey to finding this part of herself again through yoga, strength training, and her peloton. She hopes to share her reinvigorated passion for health and wellness with her family and those she loves.   Discovering Exercise and Thought Work Dr. Ashley Sandeen shares her childhood experiences as an athlete. But going through her demanding medical training and raising a family, Ashley lost a lot of that time she spent on herself. Not only that, she took a lot of her self-worth from the number on the scale. Working together, Ashley not only rediscovered her love of movement, especially strength training, but she also shifted her worth outside of that scale number. This shift was a huge benefit to her mentally, emotionally, and physically. Ashely also learned how to trust the process we used together. The biggest breakthrough for Ashley was learning how to shift her thoughts. By following a healthier thought model, her coping method shifted to thinking about a problem, solution, or exercise rather than reaching for food or shopping.   Group Coaching Dynamics Group coaching added a unique element to training for Ashley. Having that group dynamic was an absolute gamechanger to her mentality, discourse, and enthusiasm in her personal development.  Ashley says that her favorite aspect of group coaching is the safe, collaborative space with other women in similar professions. Safe space is essential, especially for women physicians who don't often have that outlet to work through their heavy thoughts and feelings. Finally, Ashley talks about how she's started using exercise again to help her process her emotions. She knows it's much healthier than her former coping mechanisms, and it allows her to relax and figure out what she's actually feeling.   Homework for Women Physicians How are you building exercise into your routine this week? Do you process your own emotions while working out? Let me know in the comments on the episode page!   In This Episode  What happens when you shift your worth outside of aesthetic measurements [7:45] Why you have to trust the process [9:15] Why you should learn how to deal with your emotions in a healthy way [17:00] The power of a safe, collaborative space [19:30] How to work through heavy thoughts and feelings [23:30] How exercise can help you process emotions [25:00]   Quotes “My worth is really just something that's inherent. It's not defined by any of those numbers or any of that data.” [8:37] “I catch myself doing mental thought downloads multiple times per day and working through the different steps of my thoughts, feelings, actions, results. I think that's now just a way that my brain works. It's really fascinating to think about how that's changed over the last year. A lot of the buffering things I've used in the past are just not that exciting anymore. Food, shopping, or other things, I've now replaced with true thought work or exercise.” [23:21] “I love that we do the group coaching. I think that's really powerful for me and I know that a lot of other programs don't have that. We can learn a lot from each other, given any of our similarities. It gives us an opportunity to help each other. That's so uplifting and strengthening. It's the back and forth of people helping each other that's really powerful.” [26:33]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 48: Dr. Laura Demoya on Discovery Self-Worth  Episode 57: Dr. Stierman on Breaking Up with the Scale  Episode 53: Dr. Harita Raja on Mind-Body Transformation

Today on the podcast I'm very excited to have on registered dietitian and nutritionist Kerry Bair, who's been really forward-thinking and outspoken in gymnastics culture to make sure we're giving the best advice on what can we do to fuel kids properly and balance some of these stigmas around body image, weight, and aesthetics. A former gymnast herself she works with gymnasts on a weekly basis who want to learn more about nutrition, food, recovery, and performance. She shares ideas and practical alternative solutions for coaches on how to discuss body image, and where did these cultural myths perpetuate so we can work on them and have healthy conversations around food with athletes.   We DISCUSS; dieting isn't normal it's just commonplace in our culture.   TOP TIPS for parents who want to address the nutrition conversation to help aid recovery or energy levels in their young athletes.   WHERE'S the line between a coach's responsibility of nutrition and recovery versus what is the parent's role to manage the athlete?   WHAT red flags should you should be aware of in athletes.   HOW to make sure we keep moving forward in the sport, to move on past old school techniques, commenting on body or weight, and have a healthy relationship with food.   Gymnasts are UNIQUE so trying to fit into a box that you're not meant to fit in, is always going to do more harm than good.   ALSO…   WHY you can't fail at nutrition.   RELATED EPISODES: EPISODE 113- THE FOOD AND BODY IMAGE TALK GYMNASTS AND COACHES MUST HEAR WITH CHRISTINA ANDERSON, RDN EPISODE 83 – OVERHAULING GYMNASTICS NUTRITION: 5 UNACCEPTABLE AND DANGEROUS PRACTICES THAT MUST STOP EPISODE 53 – THE NUTRITION AND OVERTRAINING TALK WE NEED TO HAVE, BUT AREN'T EPISODE 39 – WHAT GYMNASTS NEED FOR NUTRITION WITH DR. JOSH ELDRIDGE ENROL NOW! Peak Gymnastics Power Exactly How To Build Explosive Power in Gymnast Now Available for Public Enrollment www.shiftmovementscience.com/pgpcourse

Coaching is such an important practice, and it’s one that has proven benefits for physicians. Dr. Tonya Caylor joins me to talk about group and private coaching, releasing other people’s expectations, and the importance of self-care.   The Benefits of Coaching Group Coaching:  You know you’re not alone struggling with that issue You can help troubleshoot other’s problems which might help you Private Coaching It’s a safe space to talk about problems you don’t want everyone knowing   About Dr. Tonya Caylor Tonya Caylor, MD, FAAFP is a family physician in Anchorage, Alaska. She founded Joy in Family Medicine Coaching after realizing the power of physician coaching and seeing a paucity of it at the resident level.  She developed a systematic curriculum and coaching program to give physicians the tools early in their training to not only sustain a life-long career but also to find wholeness and joy in the journey. Tonya continues to enjoy her clinical practice and remains an on-call faculty for the Alaska Family Medicine Residency Program.  Dr. Caylor has 21 years of post-residency clinical experience, 12 of those years involving academic medicine at the residency level. She completed the faculty development fellowship through the University of Washington. Dr. Caylor is a certified culinary coach through Harvard's Institute of Lifestyle Medicine as well as a Certified Professional Coach through the Life Coach School.  She has completed additional coursework at the Co-Active Training Institute. She coaches medical students through the AMWA-Ignite program, residents, early-career physicians, and faculty through her own program. She is a generalist at heart and sees her clients as whole, capable and resourceful.    Coaching is for Everyone You don’t have to hate your life to invest in a powerful life transformation through coaching. In fact, that’s exactly what happened when Dr. Tonya Caylor came to me for coaching. She said, “I like my life,” and how powerful is that? Coaching helps you apply all those tools you read about in self-help books. Coaching gives you a sounding board, in either a group or private setting, to figure out your next best steps to take. Tonya offers both private and group coaching. She shares the benefits of group coaching and why she loves it so much. In group coaching, you can bounce off the other folks, learn from what issues they’re receiving coaching on, and work on your own critical thinking skills while figuring out what you’d do in their position.   The Importance of Self Care As a self-branded “woo coach,” Tonya worried how other people saw her. But she’s also started releasing other people’s expectations of the type of person and coach she should be. This is one of the reasons you should approach coaching with an open mind; you never know if a certain approach to coaching is exactly the type you need. One of the most common complaints Tonya works with her clients about is burnout. As physicians, it’s so common to experience burnout due to the nature of the job. But by prioritizing self-care and filling your own cup first, you can avoid, or at least minimize, burnout. Self-care is so important! We both urge you to prioritize your self-care. Do what lights you up, make time for what rejuvenates you, and take care of yourself. You will absolutely be a more effective and present physician.   Homework for Women Physicians How are you prioritizing self-care this week? What are some of your favorite self-care activities? Where do you fall short in taking care of yourself? Let me know in the comments on the episode page!   In This Episode  What the purpose of coaching is [9:00] The benefits of group coaching [11:45] What happens when you release other people’s expectations [17:30] Why you should approach coaching with an open mind [19:45] Some of the steps to avoid burnout [22:15] The importance of self-care [23:30]   Quotes “You can go read any self-help book, there’s plenty of books out there. But what coaching does it take those tools and helps you apply them. Without that coaching piece, you’re just reading nice things that tell you what you should think. But the coaching really makes it tangible.” [9:48] “There’s evidence out there. Mayo Clinic, Harvard - There are published studies, evidence-based, randomized controlled trials showing the benefit of physician coaching.” [20:21] “You have to prioritize whatever it is that rejuvenates you and take care of yourself. Then you can be more effective and more present for those you serve.” [22:48]   Resources Mentioned Check out the full episode page here Find Dr. Tonya Caylor Online Follow Dr. Tonya Caylor on Facebook | LinkedIn | YouTube | Twitter Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care  Episode 53: Dr. Harita Raja on Mind-Body Transformation  Episode 52: Dr. Stephanie Byerly on Healing the Healers

Should you make the move to be a grant writing consultant? Sign up for Fast Track to Grant Writer: www.teresahuff.com/vip Join me today as I talk through seven questions to consider before becoming a grant writing consultant.  Related Episodes: Episode 37: How Do We Show Nonprofit Sustainability? On-Air Strategy Call Episode 38: Should Your Business Be Nonprofit or For-Profit? Episode 39: How a Real Estate Company Makes  Nonprofit Impact Connect with Teresa Huff: Website: www.teresahuff.com Take the Quiz: Do you have what it takes to be a grant writer? Social: LinkedIn Instagram Pinterest Get on the Fast Track to Grant Writer: www.teresahuff.com/vip

NATIONALS PREVIEW The biggest questions we have heading into nationals—featuring Konnor McClain's sudden gym move, Riley McCusker's injury status, whether Sunisa Lee will do the all-around, and who's going to write the worst article about Simone's vault Athletes opting out of doing interviews — good news or greatest news? What does two weeks more time look like for Morgan Hurd and Grace McCallum? Is Spencer still trying to make Leanne Wong happen? What does Kara Eaker need to do? Laurie Hernandez goes next level with a Tiktok AA reveal MAN THINGS: Kensley tells us about national team funding, the Pan Ams team and who's really in contention for a +1 Olympic spot for the US men, and likely Olympic team permutations heading into nationals. Plus, the greatest retirement tweet of all time. INTERVIEW Make it Happen: My Story of Gymnastics, the Olympics, and the Positive Power of Sport by Kyle Shewfelt Three time Canadian Olympian, and 2004 Olympic gold medalist Kyle Shewfelt is here to talk about his new book. Listen for how you can win an autographed copy of the book or even a 15-minute chat with Kyle himself. Pre-order the book here. WIN THE BOOK AND A VIDEO CHAT WITH KYLE  HOW: On Twitter or Instagram and let us know about the coach who made the biggest positive impact on your life and why? Photos are encouraged but not required. Use the hashtag "PositivePowerContest and tag @GymCastic and @kyleshewfelt. DEADLINE: The deadline for entries is Sunday, June 6, and winners will be announced on the June 9 episode of GymCastic. WHAT: Three random winners will receive an autographed copy of Kyle's new book, Make it Happen, and one winner will have a 15-minute video chat with the gold-medalist himself! We discuss: The Amanar, The Shewfelt, or The Shewmanar? We decide what's fair. Partying with Produnova. Unlearning and modeling good coaching. Advice from his favorite Child Psychologist . Why he waited so long to write a book, instead of capitalizing on his 2004 gold-fame. We talk about mutual commentary regrets and how we want to change commentary, coaching and fan culture to make it more positive. How he would have taken his power back when he tied with Marian Drăgulescu. Creating a healthy environment without being demeaning. Why his career is example of reaching the highest level in gymnastics with positive coaching. "Death Conditioning" vs. the no pain, no gain   vs. being allowed to fail in order to gain perspective. How to gymnastics coaching and culture through agency, partnership and communication. JOIN CLUB GYM NERD Join Club Gym Nerd or buy a gift membership for access to Behind the Scenes episodes. Behind The Scenes: Gymnastics Time Warp Behind The Scenes: Sr. Session Two US Classic 2021 Behind The Scenes: Sr. Session One US Classic 2021 Behind The Scenes: No Catsuits Allowed Behind The Scenes: More Project K (for Karolyi) Details Buy our awesome clothing and gifts here. We have masks too! And Pride gear! RELATED EPISODES Episode 21: Kyle Shewfelt 200: Alicia Sacramone Simone Biles' Yurchenko Double Pike Has Landed and US Classic Review US Classic Preview Starring Chellsie and Simone Chinese and British Trial Chaos, and Project K: Decoding Romanian Secret Police Files on The Karolyis with Dr. Simona Petracovschi Unitard Revolution THE FLIGHT SERIES: Shilese Jones  

Each month Maureen answers questions from listeners. When scanning cabinet cards, do you only do one scan of the entire front of the card which would include the border & photographer logo, or do you also make a 2nd scan of just the photo itself?Carol asked: I have a picture of my GG grandmother (1829-1901).  She is elderly in the picture & wearing small hoop earrings.  It appears that her ears are pierced.  Was it common in the 1800s for an older woman to have pierced ears?  Did they go out of fashion in the twentieth century?Does MyHeritage own my photos when I upload them?What archival safe pen/pencils do you recommend for labeling heritage images?It's important to download documents or sync them to your tree when you locate them online.  What's on a genealogy site today doesn't mean it will be there tomorrow.   Do Ambrotypes fade when exposed to light?Karen asks: My great-grandmother in a professional photo with her husband and oldest child has rings on her left middle finger. Was that common in 1910?It's important to download documents or sync them to your tree when you locate them online.  What's on a genealogy site today doesn't mean it will be there tomorrow?  Thank goodness I saved what I needed. I've been working on my family tree again. My Dad's line. Two cousins are asking me to write up what I know.  So to do that I'm creating a timeline of what I know for branches of the family..adding images and putting unsolved questions in the document in red. It becomes a research log as well. Do Ambrotypes fade when exposed to light?Related Episodes:Episode 125: Ask Maureen April 2021Episode 117: Ask Maureen February 2021Links:Sign up for my newsletter.Watch my YouTube Channel.Like the Photo Detective Facebook Page so you get notified of my Facebook Live videos.Need help organizing your photos? Check out the Essential Photo Organizing Video Course.Need help identifying family photos? Check out the Identifying Family Photographs Online Course.Have a photo you need help identifying? Sign up for photo consultation.About Maureen Taylor:Maureen is a frequent keynote speaker on photo identification, photograph preservation, and family history at historical and genealogical societies, museums, conferences, libraries, and other organizations across the U.S., London, and Canada.  She's the author of several books and hundreds of articles and her television appearances include The View and The Today Show (where she researched and presented a complete family tree for host Meredith Vieira).  She's been featured in The Wall Street Journal, Better Homes and Gardens, The Boston Globe, Martha Stewart Living, Germany's top newspaper Der Spiegel, American Spirit, and The New York Times. Maureen was recently a spokesperson and photograph expert for MyHeritage.com, an internationally known family history website, and also writes guidebooks, scholarly articles, and online columns for such media as Smithsonian.com. Learn more at Maureentaylor.comDid you enjoy this episode? Please leave a review on Apple Podcasts.

It’s a very real thing to experience burnout from being kind and caring all the time. It’s called compassion fatigue and it can have some pretty serious health complications. I’m joined by Dr. Pete Economou to talk about overcoming compassion fatigue, making peace with your body, and grace.   How to Make Peace with your Body Meditate Regularly Exercise Often Eat a Balanced and Healthy Diet Practice Gratitude and Joy   About Dr. Pete Economou Pete J. Economou Ph.D., ABPP is an Associate Professor at Rutgers University in the Graduate School of Applied and Professional Psychology (GSAPP). He is board-certified in Cognitive and Behavioral Therapy (CBT), a certified mental performance consultant (CMPC), and licensed in NY and NJ to practice psychology.  Dr. Pete works with high performers at the collegiate and professional level, including NY and NJ universities, athletes in the NHL, MLS, and NFL. Dr. Pete is also a student of Zen Buddhism studying at the Morning Star Zendo with Robert Kennedy, Roshi for several years, which has translated into his mindfulness practices offered through the third wave CBT theories. Listen to his podcast, When East Meets West, and follow Dr. Pete on Instagram.   Compassion Fatigue and Grace Being compassionate all the time does come with a cost - and for us high achieving women, it’s usually time for ourselves. Dr. Pete Economou explains what compassion fatigue is and how to identify if you’re experiencing it. Pete is very familiar with eating too many Oreos at times - something all of us understand. What Pete teaches is to accept these moments as they are normal, we all give in to a binge. It’s okay. When you learn to accept the behavior, you learn to give yourself grace when they happen. Part of compassion fatigue is having a lack of boundaries. Setting boundaries does not have to make you any less compassionate. In fact, you’ll probably be more compassionate as you’ve had space to fill your own cup first.   Make Peace with your Body Pete talks about body neutrality. He says that every single person has some kind of distorted body image. It’s normal, especially in our body-focused society.  But he also shares what happens when you achieve body acceptance and make peace with your body. Your body is your vehicle on this planet, it doesn’t have to look or behave a certain way. Once you find this peace, you can commit to making change. Finally, Pete explains how you can start making peace with your body. It’s the daily changes, physical and emotional, that help. For him, the two most important factors are regular meditation and reclaiming joy.   Homework for Women Physicians Do you practice gratitude? Regular practice of gratitude can have significant benefits in so many areas of your life. Start a new habit of writing three things you’re grateful for every day for the next three weeks. Let me know in the comments on the episode page how you get on.   In This Episode  What compassion fatigue is [6:30] The signs and symptoms of compassion fatigue [10:00] How to accept that you might have a binge [13:45] How to have compassion and boundaries [19:00] What happens when you make peace with your body [20:30] The importance of laughter [24:00]   Quotes “Compassion fatigue is a depletion of compassion, whether for self or for others. If we’re putting our mask on first, then we’re focused on that self-compassion. This means that yes, you will miss an exercise. You will eat an extra Oreo. You will mess up and you have the permission to do so.” [13:01] “There is not a human being who doesn’t have a distorted image of their body. With 100% accuracy, each individual has some distortion, whether a thought around their body or an actual perception of it. It’s not until you get to a place of acceptance where it is, it’s your body. In the Third Wave mentality, our body is a vehicle, it’s not actually ours. It’s a vehicle in this life. If we can just have compassion for our body, accept it as it is, for all of its imperfections  (whether rational or irrational). It’s about getting to a place of peace around it. I can’t commit to change until I’ve come to peace.” [19:30] “I really encourage people to find joy. You have to create joy. In terms of compassion fatigue, what I will say is that it’s a lot easier to stay unhappy, apathetic, and depressed. It’s a lot harder to maintain a balanced and well life.” [24:51]   Resources Mentioned Check out the full episode page here Buy Mindfulness Workbook for Beginners: Exercises and Meditations to Relieve Stress, Find Joy, and Cultivate Gratitude Online Listen to When East Meets West  Find Dr. Pete Economou Online Follow Dr. Pete Economou on Instagram | Twitter | The CWC Twitter Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care  Episode 53: Dr. Harita Raja on Mind-Body Transformation  Episode 52: Dr. Stephanie Byerly on Healing the Healers

Today on the podcast I'm very excited to bring you a thought-provoking and important conversation about cultural change, morals, and ethics of coaching with Tom Elder. Assistant coach for the University of Pennsylvania and the Temple Men's Team as well as an advisor for full-out recruiting services. In addition to coaching for 13 years, he also has an extensive education in Philosophy. A lot of his research is focused, child autonomy in abuse in youth sports, which is obviously a very important topic that we're dealing with right now in gymnastics.   We DISCUSS what is Ethics and how is it relative to gymnastics?   Gymnastics CRISIS with autonomy.   Four years of being a successful gymnast are NOT worth 40 years of having to take the elevator.   As your morals appropriate and relevant? Where is the boundary line? Are we starting to impose values on children?   The IMPORTANCE of consent.    Is the sport really progressing? Or is it just getting HARDER.   ALSO…   The DIFFERENCE between discipline and obedience.    RELATED EPISODES: EPISODE 111- CHANGING “UNSPOKEN NORMS” IN GYMNASTICS WITH NATALIE BARKER-RUTCHI EPISODE 109 – HOW COACHING STYLES IMPACT PERFORMANCE AND HEALTH IN ATHLETES EPISODE 106 – GYMNAST ALLIANCE AND A CALL FOR CHANGE WITH JENNIFER PINCHES AND CLAIRE HEAFFORD EPISODE 99 – “THE WAY WE'VE ALWAYS DONE IT” – 7 DANGEROUS WORDS IN GYMNASTICS   ENROL NOW! Peak Gymnastics Power Exactly How To Build Explosive Power in Gymnast Now Available for Public Enrollment www.shiftmovementscience.com/pgpcourse

When body image issues and limiting beliefs stem from childhood, it can be so difficult to be content with your adult body. Contentment comes not just from healing these traumas, it also comes from removing triggers from your daily life. Dr. Sarah Stierman talks about how she broke up with the scale and feels good at her new stronger and smaller, though heavier, size.   How to Break Up with the Scale Put your scale in another room (or remove it from the house) Determine your body type Work out and eat to support your body type List your evidence of non-scale related success (photos, measurements, how you feel)   About Dr. Sarah Stierman Dr. Sarah Stierman is a board-certified Dermatologist and Dermatopathologist in private practice in NW Ohio. She co-owns her practice of 12 providers (including her husband of 18 years) and 65+ employees.  Dr. Sarah Stierman enjoys treating patients of all ages with medical, surgical, and cosmetic concerns. She especially enjoys helping adult women achieve optimal skin health through science-based skincare and procedures.  She is a mother of two school-aged children, and a pet mom to 17 (dogs, cats, chickens, and one fish at last count). Sarah actively participates in local community theatre, vocal performance music, and is an avid supporter of the Arts. In her spare time, she works on her Overwhelm, lifts heavy things, enjoys vegetarian cooking, and tries to catch up on her sleep. ...the Work never ends!   Healing Limiting Body Beliefs It’s unfortunate, but so many of us develop body image issues in our childhood. Whether this stems from traumatic events perpetrated by family members, like what happened to Dr. Sarah Stierman, or societal pressure, these events trigger limiting beliefs about our body. Sarah explains how she was always bigger than her friends. She now understands she has a different body type - a mesomorphic body - that is naturally bigger. This body type also gains muscle much easier than other body types. When Sarah accepted that she couldn’t change her body type, she learned to embrace it. This meant she started understanding how to fuel it and what exercise feels good.   Breaking Up with the Scale Sarah had to check her perfectionist ways at the door. She chose to reframe and embrace her mesomorph body for what it can actually do - not what she wanted it to do. She realized it wasn’t going to be perfect, but it was her body. Part of Sarah’s monumental journey to self-acceptance was breaking up with the scale. It’s not an easy decision to make, especially when you’ve been a slave to it all your life. Sarah physically removed it from her life, but mentally it was much harder. Any time Sarah feels doubt and like she needs to check on the scale, she instead writes lists of all the non-scale victories she’s achieved. Muscle weighs more than fat is a mantra we can all live by.   Homework for Women Physicians Have you split up with your scale yet? If you haven’t, I want you to start the process. Move your scale out of its normal home and go a week without stepping on it. A week is easy? Try a month. Let me know in the comments on the episode page how you get on.   In This Episode  How our childhood can create limiting beliefs about our bodies [7:30] What happens when you accept that you can’t change your body type [14:00] How to embrace imperfection [17:15] How to break up with the scale [19:30] Why the Transform program is different from other transformation programs [26:30]   Quotes “It’s just phenomenal how stifling it was and created my limiting beliefs. I know my metabolism is not broken based on my results with Transform. It’s just amazing how easy it is to derail yourself. You’re the only one standing in the way of yourself.” [9:23] “I’m a chronic over-achiever so I guess I’m just going to have to reframe and embrace my body for what it actually can do. It’s amazing when you actually are able to harness your own potential.” [15:18] “I have done strength training body transformation programs before. I hurt myself. I injured my back and injured my elbow, I had tendonitis. I felt so betrayed by my own body and felt that nothing works. When I show myself that I can be strong and I can make gains, my body just shuts down and betrays me. Transform felt easy because I can gain muscle so easily, but it also felt good. It didn’t feel like I was punishing myself. It didn’t feel like I was going to hurt myself. The biggest shift, this time around, is breaking up with the scale for good. It’s over.” [26:16]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs Episode 54: Dr. Monica Milas on Transformation Through 100 lb Weight Loss Episode 53: Dr. Harita Raja on Mind-Body Transformation

Today on the podcast a second quick appearance, due to popular demand, my friend and co-worker from Champion Physical Therapy and Performance Diwesh Poudyal. Head of Strength and Conditioning and Director of Fitness working with athletes every day, single-handedly programming for all the NCAA gymnasts, Division One to Three, and Elite Gymnasts that we work with at our facility and have high level, national team, and Olympic caliber goals. All the way down to athletes who just want to have fun. We're back because the sprinting podcast was super popular and we've been doing a lot of work behind the scenes to develop some resources that people I think are gonna be very excited to learn from and dispelling some of these myths about gymnast lifting weights. We DISCUSS why strength training is SO beneficial and the performance benefits you will get if you sprinkle it into your offseason. At WHAT age should gymnasts start lifting?  WHY having a general fitness base and more movement variability throughout the year helps with injury reduction.  WHAT makes a well-rounded potential athlete? Filling in the gaps of what athletes are not getting in their gymnastics training.  HOW many times should you strength train per week? What goes into a program? What movements do you do? Where do you start!?! Equipment you should INVEST in when starting strength training on a budget. ALSO… HOW to make strength training fun. ENROL NOW! Peak Gymnastics Power Exactly How To Build Explosive Power in Gymnast Now Available for Public Enrollment www.shiftmovementscience.com/pgpcourse RELATED EPISODES: EPISODE 115- THE 3 STEPS FOR BUILDING EXPLOSIVE SPEED AND POWER IN GYMNASTICS EPISODE 105 – THE FUTURE OF GYMNASTICS STRENGTH TRAINING AND OVERCOMING CULTURAL BARRIERS WITH ANNE MARIE ALF EPISODE 98 – BUILDING GYMNASTICS POWER AND SPEED WITH ELLIE BLACK'S STRENGTH COACH, SCOTT WILLGRESS EPISODE 79 – COLIN VAN WICKLEN ON RETURNING TO TRAINING, WEIGHT LIFTING, AND OFF SEASONS IN GYMNASTICS

Today on the podcast, I'm very excited to be joined by Lindsey Stancil, a high-level coach in the Pennsylvania area. She's been professional and grateful enough to share some alternative points of view on some pretty controversial and complex topics. Being a higher level coach she has a different perspective to me, a middle-level coach, and medical provider. Lindsey points out there are great coaches out there who are doing an awesome job but are being asked to perform 17 different roles. They're trying to be strength coaches, physiologists, managing recovery, and nutrition.  We DISCUSS training hours, HOW making recommendations or mandates too soon without talking them through can have negative consequences on kid's dreams. ADVICE to coaches: do you know your purpose and is it easy for you to make the right decisions? The importance of making sure you have a strong mission statement for yourself. ‘You're just a coach, when are you going to get a real job' EVERYTHING that's wrong with this statement. HOW to train those hard skills to young talented 8, 9, 10-year-olds, teaching pace, technique, and developing skills safely. The PRESSURE of parents. PRACTICAL advice to coaches or parents who are trying to build a better environment and culture in their gym, helping everyone, not just the kids but coaches as well, be happier with their daily work.  ALSO… WHY is a 12-year old deciding yourself worth today? RELATED EPISODES: EPISODE 116- SKILL PROGRESSIONS, MENTAL BLOCKS, AND BUILDING HEALTHY AND HIGH PERFORMING GYMNASTS WITH CALE ROBINSON EPISODE 112- BUILDING GYMNASTICS SKILL BASICS & DRILLS, MOTIVATING ATHLETES, AND HIGH PERFORMING CULTURES WITH BRETT WARGO EPISODE 102 – ADVICE EVERY GYMNASTICS COACH NEEDS TO HEAR ON FLEXIBILITY, GYMNASTS RETIRING, AND MANAGING GOALS EPISODE 93 – NEW MODEL OF GYMNASTICS PART 2: MACRO PRINCIPLES

Slow and steady wins every race, and as Dr. Komal Patil explains, it’s about finding that consistency in your routine. When you are working on your health and wellness goals consistently, you make steps towards them every day - even if you don’t devote hours to your end goal.   Hot to Make Time for Self-Care Write down everything you do in a day Identify where you’re wasting your time (looking at you - scrolling on social media for 2 hours!) Replace these time slots with self-care practices and exercise Be consistent in your self-care practices   About Dr. Komal Patil Dr. Patil is a board-certified endocrinologist and obesity medicine specialist.   The Link Between Stress and Boundaries Dr. Komal Patil knows firsthand what it’s like to not show yourself the love and care we all really need. She was constantly tired, overweight, and not feeling at her best, at all. She wasn’t taking care of herself - and knew it. Komal was under immense amounts of stress, coming at her from all aspects of her life. She didn’t have any boundaries set with her clients and found herself bringing work home with her. The first thing Komal did was set some boundaries, which she found a positive impact on her stress levels. Since the global pandemic, Komal has had to change her approach to health and nutrition. But what didn’t change was her showing up consistently. Developing these habits over time helped Komal maintain at least a little bit of her regular routine, which is absolutely better than nothing.   Carbs, Weight Loss, and Self-Care Komal shares that her diet includes carbohydrates. Carbs are an essential part of a balanced diet, but it’s about finding the right ones. Komal recommends finding natural carbs, such as fruit and vegetables, which won’t spike your blood sugar. We also talk about the link between weight loss and exercise. As someone who’s tried every diet out there, Komal is a firm believer in increasing your activity levels when you’re trying to lose weight. Especially when you focus on strength training. Finally, Komal stresses how important it is to make time for self-care. Self-care is not just soaking in the bath (though that’s great, too!): it’s exercising, sitting quietly, eating well, and spending time with the people you love.   Homework for Women Physicians How do you prioritize self-care? Have you started incorporating strength training into your wellness routine? Let me know in the comments on the episode page.   In This Episode  The connection between stress reduction and boundaries [10:10] How to change your mindset about your goals to enjoy the journey [13:00] Why you need to build up your life changes for consistency [17:00] How to eat a balanced diet that includes carb [21:00] How to balance exercise and weight loss [26:00] How to get out of the mindset that you don’t have time for self-care [33:00]   Quotes “My biggest win over the last year is that I’m doing things consistently. They may not be 100% perfect all the time, but it’s that consistency: the baseline minimum of a few workouts a week.” [14:20] “Carbs that are from nature and paired properly with fat, fiber, and protein will not cause those blood sugar spikes in the same way as if you’re eating a concentrated amount of carbs.” [20:30] “I think you have to find your baseline activity and then slowly increase your exercise from there. I don’t think exercise is a bad thing. Exercise has been really helpful for me, especially with a focus on strength. I see more of a change than I do with cardio alone.” [28:10] “First, we have to get out of the ‘I don’t have time’ mindset. You do have time. And if you don’t fill your cup first, you can’t fill anybody else’s. We have all of these responsibilities to our partners, family members, children, and work colleagues, to be able to deliver on all of these things. But if you’re not delivering for yourself, it’s not going to work.” [33:09]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs Episode 49: Dr. Andrea Strathman On Achieving Sustainable Results

Today on the podcast I am super grateful to be joined by accomplished and noted USA Elite MAG Gymnast John Orozco. We dive into John's journey and learn from the experiences that he had, as we try to navigate the current culture change. He shares the highs and lows of his career and what he's learned from them, giving advice to the younger generation of coaches, parents, gymnasts that have young athletes in the sport.  We DISCUSS how you develop a young, elite-level athlete without putting extra volume or extra numbers on them.  John's personal GUIDE to getting through injuries. WHAT your younger self wouldn't admit he needed help with, but your older self wishes you did. The RISKS of rushing back from injury and how to deal with that as an athlete with the pressures to get back out there. The FEAR of re-injury.  WHAT can we do to ensure gymnastics is enjoyable for everyone's experience? ALSO… The FUTURE for John Orozco. ENROL NOW! Gymnastics Medical Guide Bundle https://shiftmovementscience.com/gymnasticsmedicalguides   RELATED EPISODES: EPISODE 87 –  CHELLSIE MEMMEL DISCUSSES HER ELITE COMEBACK, LESSONS LEARNED, AND POSITIVE COACHING PHILOSOPHIES EPISODE 74 – COLIN VAN WICKLEN ON OLYMPICS 2021, TRAINING, NUTRITION, AND RECOVERY EPISODE 59 – BRIDGET SLOAN ON KEEPING YOUNG GYMNASTS HEALTHY, NCAA/OLYMPIC SUCCESS, AND CROSSFIT EPISODE 34 – JON HORTON ON THE FUTURE OF MEN'S GYMNASTICS AND DEVELOPING HIGH LEVEL ATHLETES

Oxidative stress is often over complicated and today Dr. Kasey Holland Hamski helps to simplify what oxidatives stress is, while illustrating the complexities in the connections between oxidative stress and reactivated Epstein-Barr Virus (EBV). Dr. Kasey gracefully takes us around the matrix and shows the many ways that oxidative stress is manifested and expressed in many parts of the body. This episode is chock-full of clinical pearls! Click here to download the completed Matrix from this week’s episode To learn more about Dr. Kasey click here Click here for Dr. Kasey’s blog Related Episodes Episode #49 where Dr. Kasia Kines maps Epstein-Barr Virus (EBV) on the 15-Minute Matrix Episode #27 where Dr. Jill Carnahan maps Toxic Mold on the 15-Minute Matrix Episode #178 where Dr. Ben Lynch maps Homocystine on the 15-Minute Matrix Episode #138 where Dr. Mansoor Mohammed maps Methylation on the 15-Minute Matrix Episode # 69 where Dr. Jill Crista maps PANS/PANDAS on the 15-Minute Matrix Get 15-Minute Matrix podcast notifications delivered to your inbox!

Getting weight loss sleeve surgery is one way to lose weight. It’s usually approached when you’ve exhausted all other methods of weight loss. I’m joined by Dr. Monica Milas to talk about why she elected to have sleeve surgery and what her reality is after the procedure.   Considering Sleeve Surgery? Talk to someone who’s had it done Think about why you want it Consider what your goals are Be ready for what you need to do   About Dr. Monica Milas Dr. Monica Milas is a family medicine doctor. She’s married with four kids between ages 7-15.   Monica works as a hospitalist and is pursuing her passion in her new medical spa business.    Choosing Sleeve Surgery Dr. Monica Milas joins me to talk about her incredible transformation journey where she lost 100 pounds. She describes what it was like following diet and exercise plans and never seeing any results.  It wasn’t until Monica had weight loss sleeve surgery that she finally started losing weight. It might sound like a drastic measure, but honestly, sometimes you need to take these steps.  There are so many problems with the mainstream methods of losing weight. Simple calorie restriction and exercise don’t work for everyone.   The Realities of Sleeve Surgery Monica shares the reality of sleeve surgery. It’s not instantaneous weight loss, but a gradual loss over the first eight months. The hardest part for her is balancing her desire to eat with her stomach’s fullness. She also says that it’s not possible to eat and drink at the same time anymore! But now that Monica has lost over 100 pounds, she is so happy and wishes she’d had the surgery sooner. Her home life is better and now exercise is part of her regular routine. She says that her children get involved with exercise, too. Monica gives some advice on how to break through those frustrating weight loss plateaus. Finally, if you’re considering having sleeve surgery, Monica gives some incredible insight into the questions you should ask.   Homework for Women Physicians Have you thought about getting sleeve surgery? What do you want to know about the procedure - before, during, and after? Let me know in the comments on the episode page.   In This Episode  What happens after you have weight loss sleeve surgery [9:00] Some of the problems with mainstream weight loss methods [9:30] The reality of fullness after sleeve surgery [12:30] How losing weight can impact your home life [18:30] How to break through plateaus [21:00]   Quotes “The actual way that society tells us to lose weight, restricting calories and exercising more, completely goes against our biology. The minute we start using weight doing these principles, we start having hormonal changes like low leptin and high ghrelin. The key point to the sleeve surgery is that we can help our brain stay in that normal state without that increased ghrelin levels.” [9:15] “I feel encouraged and inspired because I’ve done well so far. Now that I’m hitting these goals, the next thing I want to work on is toning. There’s a lot of skin, so I have to make a decision with regards to those types of surgeries.” [19:58] “If you’re considering sleeve surgery, talk to someone who’s had it done. I don’t know anybody who’s regretted having it done. Even people who have had complications, they only regret not having had it done earlier because it’s made such an impact in their life.” [23:26]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 49: Dr. Andrea Strathman On Achieving Sustainable Results Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care Episode 48: Dr. Laura Demoya on Discovery Self-Worth

Mike Reiman on Hip Dysplasia/Microinstability Injuries and Finding Success as a Clinician Today on the podcast I geek out with Duke faculty member & physical therapy researcher, Mike Reinman. One of the most stressful areas for clinicians & coaches is hip injuries, hypermobile, loose gymnast hips. Mike is doing phenomenal work putting out great information on hip dysplasia. We dive into this as it's often not talked about. But there's a lot of great research now which means better tools to understand how to help athletes.  We DISCUSS why you should be hanging out with surgeons if you want to work with hips. The DIFFERENCE between Hip dysplasia and or instability. The IMPORTANCE of mentorship, what it really is, and how to approach someone. DECIPHERING protocols for hip surgeries. HOW somebody can be stiff and loose at the same time. Mike explains THE EPIC RETURN - what to do early on to help with symptoms or build strength. ALSO… Mike's top ADVICE for new grads. ENROL NOW! Gymnastics Medical Guide Bundle https://shiftmovementscience.com/gymnasticsmedicalguides RELATED EPISODES: EPISODE 91 – WHY WE NEED TO TAKE CONCUSSIONS MORE SERIOUSLY IN GYMNASTICS EPISODE 90 – MY MENTAL HEALTH JOURNEY AND ADVICE NEW GRADS NEED TO HEAR EPISODE 71 – KEYS TO HELPING ATHLETES WITH SHOULDER INJURIES AND REHABILITATION EPISODE 61 – COMBATTING ACHILLES TEARS IN NCAA GYMNASTICS (PART 1)

Accountability, small goals, and thought work are the keys to long-term success. It all starts with the thought piece. Dr. Harita Raja joins me to talk about her mind-body transformation and how life opened up for her in the last year.   Key Takeaways Putting yourself first is not selfish. Setting realistic expectations and goals is the key to sustainable results. Finding an accountability group can dramatically increase your chances of success.   About Dr. Harita Raja Harita Raja, MD is a board-certified psychiatrist who specializes in women's mental health.  Dr. Raja founded Bethesda Women's Mental Health to provide women with a place to obtain compassionate and knowledgeable psychiatric care. She works closely with her patients, their loved ones, and their providers to find the best treatment plan.  Dr. Raja received her medical degree from Albany Medical College in Albany, NY. She completed her psychiatry residency at Medstar Georgetown University Hospital, in Washington, DC.  Dr. Raja has published numerous articles and a book chapter about women’s mental health.  She has also presented her work at various local and national psychiatric meetings.  She is a member of the D.C. Women’s Mental Health Consortium.  Dr. Raja is dedicated to educating women and the community about women's mental health and the options for treatment using a holistic perspective.   Get a Life Coach who Gets It Dr. Harita Raja shares how she spends her days helping women as a psychologist, but she neglected her own health and well-being. It was only at the start of lockdown that she realized she had to make substantial changes to her own health. One of the biggest factors Harita took into consideration when looking for a life coach was someone who would understand her lifestyle. That sense of understanding is especially important for physicians, as we have such a demanding life, combined with a tendency to be high-functioning. The first area we started looking at was Harita’s thoughts. Your thought model has a dramatic impact on every aspect of your health. That’s why it’s essential to get your thoughts on track before considering any physical transformation.   Group Coaching and Accountability is Key In fact, for Harita, it was about four months of thought work before we started working on her physical transformation by adding strength training.  Being in a group setting helped Harita with this transition as well. That safety zone where we could share our vulnerabilities honestly is such an essential part of a healthy relationship with yourself. Harita explains why setting realistic goals and expectations is so vital to any kind of health transformation. Setting these smaller goals makes your bigger transformations much more possible, as you get excited about the smaller successes you’re making.   Homework for Women Physicians Are you hesitant to make any kind of health transformation? What’s one thing holding you back? Let me know in the comments on the episode page.   In This Episode  Why your life coach should understand where you’re coming from [5:30] Where a good place to start with life coaching is [9:00] What the purpose of vulnerability is [10:30] How long it might take you before you start focusing on your physical composition [12:30] What power there is in realistic expectations [20:30] How accountability groups can impact your health and wellness journey [24:00]   Quotes “As women, and many men, we are so high functioning as physicians, so it might not show that we’re not doing well on the outside.” [7:45] “I think after about four months, I could really look at the strength training and my health as just being something that was important for me. But I couldn’t do that until then.” [13:09] “It’s finding that confidence in us first because that’s where it starts. It’s all in our thoughts. Anyone can do this, it’s just a matter of believing in ourselves.” [21:21]   Resources Mentioned Check out the full episode page here Find Out More About the Transform Program Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 51: Dr. Daisy Ramirez-Estrada On Learning to Prioritize Self Care Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs Episode 49: Dr. Andrea Strathman On Achieving Sustainable Results

Today on the podcast, I had a great chat with Rebecca Smith who asked me to come on an Instagram Live and talk about, creating cultures where people can feel safe and progression towards high-level goals.  What we're looking at in terms of evolving the culture around competitions and what valuable life lesson are we trying to teach kids, pulling away from ‘it's only about scores, medals and placements' and ‘the highlights on Facebook or Instagram. We DISCUSS the type of culture that allows athletes to be happy and successful. Is it RIGHT that gyms send out level eights to compete at level five? Is winning at all costs worth it? If you're EXPECTING that success will bring you happiness, then it never will. The VALUE of supportive parents and coaches that are unconditional. HOW to help kids communicate, develop a voice and empower them. The IMPORTANCE of choice and consent. ALSO… HOW our actions create consequences?  ENROL NOW! Gymnastics Medical Guide Bundle https://shiftmovementscience.com/gymnasticsmedicalguides RELATED EPISODES: EPISODE 117- GYMNASTICS CANADA HOSTS CULTURE AND COACHING DEVELOPMENT WEBINAR WITH GRETCHEN KERR AND DAVE TILLEY EPISODE 114- THE GYMNASTICS PARENTS EPISODE: HANDLING CONFLICTS, REALISTIC EXPECTATIONS, AND SETTING BOUNDARIES EPISODE 104 – HOW TO BUILD A NEW APPROACH TO GYMNASTICS – AN INTERVIEW WITH RYAN ZIESLOFT EPISODE 92 – NEW MODEL OF GYMNASTICS PART 1: GLOBAL VALUES  

When you trade your time for money, it’s hard to stay in control of your schedule. That’s why creating passive income is so desirable. Longtime listeners to this show know that I’ve been able to do this through course creation videos with shared revenue partners. Selling digital products like this is a fantastic way to make more money without having to work more hours. The good news is that there are more opportunities for you to do this now than ever before. Key Takeaways Opportunities to make videos for course creators and other digital products are only going to continue to grow. This is an incredible way to create passive revenue streams that will allow you to retake control of your time. About PJ Taei PJ Taei is the founder of Uscreen, a leading video monetization platform helping over 10,000 businesses and creators stream and monetize videos online. Opportunities for Your Digital Products The online education market just exploded this past year. PJ and I are sure that it’s here to stay. Because it’s still relatively new, there are tons of ways to get involved. PJ describes how Uscreen which is “like Kajabi on steroids but with a Netflix feel” can serve both production companies and content creators monetize their creations. Owning Your Time with On-Demand Video Ultimately, profit-sharing with course creation videos lets you retake control of your time. These types of on-demand videos have only grown in popularity lately and will likely continue to do so. It’s actually not that hard once you learn the basics. Throughout this episode, PJ explains how to set yourself up for continued success with this model. What type of digital product could you make to create recurring passive income? Leave a message on the episode page!   In This Episode: How platforms like Uscreen allow people to monetize their videos [7:00] How content creators can make six figures a month with the help of video hosting platforms [11:53] The limitations of relying on ad revenue [12:40] The benefits of offering on-demand and live content [15:00]   Quotes “It’s an all-in-one platform. We host all the videos, we give you all the paywall, and then it has a lot of marketing tools built-in.” [8:49] “We make our customers, all of them together, about eight million dollars per month. That’s like tripled in the last twelve months. That’s always going up.” [12:04] “It’s really hard to make money with ads unless you’re really a YouTuber and start to gain a lot of subscribers. Also, you don’t own your audience. With something like Uscreen or Kajabi, you own your audience. You know who they are. You have their emails. You can upsell to them, add additional products.” [13:12] “It’s scalable. You create it one time. It sells. It’s evergreen. That’s the beauty of video on demand.” [15:18]   Links: The Course Creator Agency Workshop Join the Studio Sherpas Facebook group Core Find PJ Taei online Follow PJ on Twitter | Linkedin | Facebook | Instagram Kajabi   Additional Links: Check out the full show notes page Do you have something to share on this podcast? Fill out this form here. Be sure to take the Studio Sherpas survey for a chance to win some incredible prizes (if we do say so ourselves!) Stay up to date with everything we're doing at Studio Sherpas Tune in to our weekly Facebook Lives Follow Studio Sherpas on Facebook | Twitter | Instagram If you haven't already, we'd love it if you would take 1 minute to leave us a review on iTunes!   Related Episodes Episode 178: How to Make Recurring Revenue With Course Creator Partnerships

We all know that you can’t pour from an empty cup. It’s especially true for physicians who spend their days healing others. Dr. Stephanie Byerly joins me to speak about her own experience with burnout and how she adopted self-care practices to heal herself.   How to Avoid Burnout as a Woman Physician Create Self Care Routines Find a Community of Other Women Educate Yourself About the Culture of Medicine Find Cognitive Psychology-Based Coaching   About Stephanie I Byerly, MD Dr. Stephanie Byerly is a Professor of Anesthesiology and a Director of a High-Risk Obstetrical Unit, a Gender Equity Expert, a Certified Mind-Body Medicine Coach, a Physician Wellness Expert, The Chair, of the American Society of Anesthesiologists Committee on Women Anesthesiologists, and a Certified Life and Weight Loss Coach.   Chaos and drama described Stephanie’s life until about 10 years ago.  She came from a very dysfunctional childhood with a mother with severe mental illness and experienced several types of abuse and trauma.  Stephanie was also an ill child growing up and spent some time in the hospital, but from 3 years old, spoke of becoming a doctor.   Stephanie always had this image of what she wanted her life to be and look like to the outside world.  She had a vision that becoming a physician which would render her immune to the struggles of life and allow her to fix everything and make a difference in this world.   After graduating from her physician training, Stephanie married a physician, had two beautiful daughters, a beautiful house, cars, and a great job but still was not happy. She never would have imagined that some of the most challenging and defining times were ahead.   After getting divorced and becoming a single parent, the sole breadwinner, and being a full-time physician, Stephanie began her personal growth journey.  She was balancing being a parent who was not going to allow their children to face any of the challenges she faced growing up while being a full-time physician with many administrative roles and aspirations for a successful productive academic career.   Stephanie wanted to understand why everything seemed to just happen to her, why she was not happy, and always felt like the victim. She wanted to understand why being a woman in medicine brought another slew of challenges and obstacles that were unfair.  Then the burnout came, twice, and her biggest fear was not being able to support her two daughters. Stephanie’s biggest fear was becoming like her mother and knew something had to change. She found a way out of the burnout and understood she had a lot more work to do to find the peace, joy, and happiness she wanted in her life.  Going through Life Coach Training has changed Stephanie’s life in unbelievable ways and provided her with the tools to impact the lives of women physicians by showing them a way out of “survival mode” to a life of personal fulfillment, joy, happiness, and realizing they are “enough just the way they are.” Stephanie started her Life Coaching Business, Healing Through Life Coaching. She helps women physicians who are exhausted, overextended, and feel like they are failing at everything take back their power to have joy in their personal and professional lives.   Burnout and Victim Mentality Dr. Stephanie Byerly speaks about her own experience with burnout. Physicians do experience burnout at a fairly high rate, but why is that? For Stephanie, hers came not just from the stress and pressure of being a woman physician and single mother, but also from falling into a space of victim mentality. It’s understandable when you feel like the world is constantly pressuring you, to adopt a victim mentality. But it’s not sustainable. Stephanie shares the steps she took to break free of this way of thinking once she recognized it for what it is. Stephanie took some big steps after recognizing the position she was in. The biggest takeaway here is self-care. Taking the time to prioritize your own health and wellbeing is the key to avoiding burnout - and healing from it.   The Importance of Feeling Your Feelings Stephanie also explains the importance of feeling your feelings. Instead of avoiding them or bottling them up, actually sitting and recognizing them for what they are is a life changer. She shares how this process allowed her brain to realize that feeling even the most negative feelings isn’t the worst thing she can do - she will be just fine.  This realization allowed her to escape that automatic protection mode and move on to focusing on better thoughts. Stephanie explains how life coaching helped her change her thought model. She also shares what role fear has in her life and how she’s now able to move past the feelings of fear. Finally, Stephanie shares some of her own self-care practices. Gratitude is one of the biggest practices you can adopt, along with regular exercise, getting outside and journaling.   Homework for Women Physicians What self-care practices do you regularly engage in? If you don’t currently have any, what practices will you start to bring into your routine? Let me know in the comments on the episode page.   In This Episode  How to recognize when you have a victim mentality [7:00] What the next steps after realizing you’re burned out are [11:30] Why you should sit with all of your feelings [13:15] What role fear has in your life [17:00] What self-care practices will sustain you through medicine [19:45]   Quotes “We have these 40,000 - 60,000 thoughts a day, half negative, half positive, and we don’t even know about 95% of them. Our primitive brain wants us to go towards the negative all the time. Once we realize that that’s what our brain automatically does to protect ourselves, we can start looking at our thoughts and changing those, and our outcomes, and living intentionally. It is so transformational.” [9:02] “I let myself feel the feelings and they go away. That was the most liberating thing for me to realize that I can feel the feelings and that I’m going to be just fine. It allows your brain to have different thoughts because you’re not going into automatic protection mode and shutting everything down.” [14:36] “We’re in this culture where we’re facing so many dilemmas we had no idea we were going to face. We face all of this, on top of everything that all physicians face, and it’s overwhelming.” [21:20]   Resources Mentioned Check out the full episode page here Join the Transform Waitlist  Find Dr. Stephanie Byerly Online Follow Dr. Stephanie Byerly on Facebook | Instagram | YouTube Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 48: Dr. Laura Demoya on Discovery Self-Worth Episode 27: “I Can’t Be Happy Unless I Leave Clinical Medicine” Episode 42: Dr. Mona Singh: A Journey To Optimal Health

In this week's podcast, I was excited to chat with another member of the Ascend Gymnastics Team. With Elite and NCAA success, Sarah Korngold has achieved this with her nurturing and progressive philosophy. She shares her fantastic knowledge of Beam a subject that we've not covered before on the podcast; giving an insight into her lower-level development program and what drills and exercises to do. We DISCUSS the culture of her gym and WHAT they do to be successful. HOW to deal with kids that are not motivated and help them progress. Sarah's thoughts on the College recruiting problem and HOW she is talking to parents about it.  HOW to find a balance between high-level aspirations and goals at a young age and training hours, safety, health, and long-term wellness. WHAT foundations and basics you need to do at the lower levels to be successful on beam. Sarah's thoughts and drills for beam flexibility. ALSO… FEARS and mental blocks, what to do to help overcome them. ENROL NOW! Gymnastics Medical Guide Bundle https://shiftmovementscience.com/gymnasticsmedicalguides RELATED EPISODES: EPISODE 116- SKILL PROGRESSIONS, MENTAL BLOCKS, AND BUILDING HEALTHY AND HIGH PERFORMING GYMNASTS WITH CALE ROBINSON EPISODE 112- BUILDING GYMNASTICS SKILL BASICS & DRILLS, MOTIVATING ATHLETES, AND HIGH PERFORMING CULTURES WITH BRETT WARGO EPISODE 100 – AIMEE BOORMAN ON COACHING SIMONE BILES AND CHANGING GYMNASTICS CULTURE EPISODE 87 –  CHELLSIE MEMMEL DISCUSSES HER ELITE COMEBACK, LESSONS LEARNED, AND POSITIVE COACHING PHILOSOPHIES

When you start putting yourself first, your life can absolutely change for the better. We’re so used to coming last in our list of priorities, but it’s detrimental to all aspects of our life. Dr. Daisy Ramirez-Estrada joins me to speak about how she’s transformed her life through life coaching, where she learned to prioritize herself and self-care.   What Makes a Sustainable Exercise Routine? It’s Easy It’s Enjoyable You Believe You Can Do It   About Dr. Daisy Ramirez-Estrada Dr. Daisy Ramirez-Estrada, MD is a Family Medicine Specialist in San Antonio, TX.    Prioritizing Yourself As busy physicians, it’s so common for us to actually stop prioritizing ourselves. There’s our practices, families, friends, social and community obligations… how in the world are you supposed to fit time for yourself in there? But when you start to put yourself first, as Dr. Daisy Ramirez-Estrada did, your whole life can change. Daisy shares why she decided to invest in life coaching and the incredible mental transformation she had. Life coaching can help you start believing in yourself and believing that you’re capable of achieving anything you desire. Daisy might have started her life coaching journey with the sole intention to lose weight, but she quickly realized how many more positive impacts it has. Daisy explains how she changed her mindset to health and wellness, choosing to stop focusing on losing weight.   Actual Transformation Results One of the biggest transformations Daisy had was realizing that she really could eat whatever she wanted and still stick to her health goals. It’s all about those mindful macros. Enjoying that food freedom has definitely helped Daisy prioritize her own self-care. Daisy describes some of the results she’s had since working with me through life coaching. From better mental health and a much bigger emphasis on self-care to physical benefits, she’s starting to live her best life. Finally, Daisy shares how her life changed when she started putting herself first. She has a career she loves, started her own life coaching business, and feels good and happy every day. What a transformation!   Homework for Women Physicians How would your life change if you put yourself first? What food feels like the yummiest self-care to you? Let me know in the comments on the episode page.   In This Episode  How life coaching can help you start believing in yourself [7:00] What happens when you change your mindset about wellness and exercise [11:00] How to eat whatever you want while still maintaining your health goals [18:00] Some measurable results of following the Transform plan [20:30] How your life can change when you start prioritizing yourself [22:00]   Quotes “I realized the relationship I needed to work on was the relationship with myself. I had lost confidence, I did not believe in myself, I didn’t think I could do things. I was stuck.” [9:10] “I think I used to focus so much on the scale, thinking I have to lose weight and look a certain way. Working on myself, loving myself the way I am now, doesn’t mean I’m not going to continue working on my goals, but just being content with what I look like now and not having weight loss as a goal, I focus on feeling good after I exercise or eat well. It’s doing it for myself, not for anyone else.”  [15:30] “I feel really confident about how I handle my meals. I’m not beating myself up anymore over what I was doing, eating, or even not exercising. Now I give myself grace and I’m content. I feel like I’m on this journey, I’m working on it, I’m making progress, and I’m good. I feel good. I’m in a good place in my life.” [21:09]   Resources Mentioned Check out the full episode page here Join the Transform Waitlist Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 48: Dr. Laura Demoya on Discovery Self-Worth  Episode 44: My Body Was Built For This with Christine D'Ercole  Episode 10: "I Suffer From Constant All-Or-None Thinking..."

How do you build a strength program for gymnast in 2021 from scratch?  With overwhelming amount of information on the internet, on gymnasts lifting weights, or knowing how many days, reps, sets or even which exercises to do. It can be stressful for coaches to know where to start. So I enlisted the help of my good friends Dan Lonsdale and Nick Ruddock to combined our brains and literally build a strength program from scratch! We discuss WHAT what we would do in 4-5 training sessions, the exercises, the set and reps. WHEN to program light days or heavy days. The IMPORTANCE of core work.  Dan illustrates the BEST way to increase strength using proper general conditioning and weight room stuff. WHAT gymnastic specific floor lines, active flex and handstands/body alignment exercises to do. Nick explains his Daily Dozen. ALSO… HOW to apply our program to those who train three days per week. Check out the blog post which has FREE downloadable templates of our strength program, blank templates, along with some extra recourses myself, Dan and Nick put together to help build your own strength program. Watch on YouTube to see us sharing the screen, writing down the exact things that we would do along with videos of the exercises.  This information is so important, it'll increase your athletes performance and reduce the risk of injury. This is the future of gymnastics moving forward, so the more people we can get on board the better healthier athletes we can have. ENROL NOW! Gymnastics Medical Guide Bundle https://shiftmovementscience.com/gymnasticsmedicalguides RELATED EPISODES: EPISODE 107 – HOW TO TRAIN HARDER AND SMARTER USING WORKLOADS WITH TIM GABBETT AND SCOTT WILLGRESS EPISODE 84 – MY EXACT 3 MONTH STRENGTH PROGRAM FOR POST COVID GYMNASTICS + FULL LECTURE EPISODE 72 – FREE ONLINE GYMNASTICS CLINIC AND GYMNASTICS WORKLOADS/WELLNESS INTERVIEW EPISODE 29 – HOW TO INCREASE POWER WITH DAN LONSDALE EPISODE 21 – BUILDING “NEW SCHOOL” STRENGTH PROGRAMS FOR GYMNASTS

Creating lasting body transformation changes could be as easy as letting go of what you think you know. Dr. Lindsey Davis joins me to talk about how she released the beliefs that carbohydrates were evil and you shouldn’t exercise to lose weight.   Steps to Overcoming Limiting Beliefs Understand you need to eat carbs and exercise for any kind of body transformation Know you have to be comfortable sticking with a plan for at least 18 months Be patient and make small, sustainable changes   About Dr. Lindsey Davis Lindsey Davis is a private practice Breast Radiologist in her hometown, Panama City, FL. She attended the University of Florida for her Undergraduate and Medical degrees as well as her Diagnostic Radiology Residency. She then completed a Breast Imaging Fellowship at George Washington University.  Lindsey was introduced to coaching in Ali’s original Mind, Body, Marriage course and has continued in the Life Coaching Society and Transform programs.   Carbs are Essential Eating It’s so easy to follow mainstream dieting propaganda that’s currently saying you shouldn’t eat carbs if you want to lose weight. My guest today, Dr. Lindsey Davis, talks about how she learned to embrace carbs after having gestational diabetes. She overcame the belief that carbs would harm her body and stop her from losing weight. In fact, you need carbohydrates if you want to achieve any kind of body composition change. They’re essential for fuelling your body through hard workouts, replenishing your energy stores, and keeping your appetite content between workouts. A gamechanger for Lindsey was when she embraced the mindful macro approach to eating. She realized that counting macros and calories wasn’t sustainable for her long-term, especially if she were to go on vacation or out to eat at a restaurant. But with mindful macros, Lindsey knew she could stay relatively on plan while still having food freedom.   Why Exercise Matters for Body Transformation Another myth weight loss “experts” tout is that you shouldn’t exercise if you’re trying to lose weight. This may be true if that’s all you’re trying to do, but exercise is essential, again, for actually transforming your body and creating lasting change. You should also prioritize strength training, especially if you’re over 30. Strength training should be a vital part of your exercise routine. It’s essential for longevity and for helping to transform your body. Finally, Lindsey recommends ditching the scale. When she learned to trust the process, regardless of the number on the scale, she felt free to make better decisions.   Homework for Women Physicians Are you ready to transform your body and release your need to count every calorie? Applications are now open for my Transform program. We start in April! Let me know in the comments on the episode page if you have any questions about Transform.   In This Episode  Why you need to eat carbohydrates for any kind of body transformation [7:30] How to embrace the mindful macro approach to eating [9:45] How to incorporate exercise into your weight loss or body composition change [11:45] Why strength training is vital for making body composition changes [13:30] Why the number on the scale isn’t as important as the progress you’re making in a body composition change [20:30]   Quotes “Don’t change anything that you’re not willing to do for 18 months. When I was doing this macro program, I thought that it was not real life. If you’re at a restaurant or you’re on vacation, it couldn’t be super accurate. With Mindful Macros, it just felt so much freer. You can be at a restaurant or on a cruise ship and eyeball a balanced plate, still have fun, and still be a part of everything else, while staying reasonably on plan. That’s the key to sustainability.” [10:03] “Exercise is my time alone, especially during the pandemic when we’re all home a lot. If I can escape for thirty minutes, it’s a treat. I can see how important it is. It doesn’t have to be for weight loss, my weight is exactly the same as it’s been for a year. None of it is for weight loss or physical changes, it’s important but it’s not all of it. I can see the benefits in all areas of my life. I think that’s when I really shifted to incorporating it every day because it wasn’t about weight loss, it was feeling better doing it. I was able to commit because it wasn’t for some external motivation, I was doing it for me.” [17:54] “Be patient and make small changes that seem easy. The concept of baseline minimum was very helpful to me. Commit to something small and take it slow, see how that goes, and see how your body responds. When you feel like you want to make another small change, do that as you’re ready. It doesn’t have to be having results in three weeks, or else. We’ve got all the time in the world to make your health better.” [23:31]   Resources Mentioned Check out the full episode page here Apply for the Transform Program Starting April 2021 Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 45: Dr. Megan Zeien on Transformation through Strength Training  Episode 46: Dr. Jennifer Moranda on Finding Food Freedom  Episode 48: Dr. Laura Demoya on Discovery Self-Worth

Following the release of our very popular short film a Call For Change, sparked honestly one of my favourite conversations I've ever had on a podcast. With my good friends from Power Monkey Fitness, a company that I've kind of been working for the last five years. Dave Duranty a 2008 Olympian for Team USA for gymnastics, and Chad Vaughn two time Olympian for Team USA for weightlifting. And GB Olympian Jennifer Pinches, who you guys may have heard an episode on earlier this year with Claire Halford.  We discuss WHAT is going on in the gymnastics world that we need to change? WHAT are the critical issues that people are facing from the from the coaching point of view, the parent point of view, and also the administration point of view? The reasons WHY gymnastics in particular, is more susceptible to abuse?  WHAT a positive coach does differently. WHEN is showing tough love important for the development of the athlete?  HOW are the parents handling these issues of abuse? What are they going through? We SHARE solutions and the next step we believe need to happen. ALSO… Is it POSSIBLE for female gymnast to peak at age 24 instead of age 16? ENROL NOW! Essential Tools for Gymnastics Coaches - FREE Course  https://shiftmovementscience.com/freecoaches/ RELATED EPISODES: EPISODE 106 – GYMNAST ALLIANCE AND A CALL FOR CHANGE WITH JENNIFER PINCHES AND CLAIRE HEAFFORD EPISODE 76 – 3 PILLARS OF REAL CHANGE IN GYMNASTICS : EDUCATION, WORKLOADS, & CULTURAL STANDARDS EPISODE 58 – WHY INSECURITY AND FEAR OF JUDGEMENT DRIVE CULTURE ISSUES IN GYMNASTICS EPISODE 47 – MY THOUGHTS ON THE GYMNASTICS ABUSE SCANDAL AND HOW I BUILT SHIFT

So many women physicians have come close to or have experienced burnout and it can be completely debilitating. Dr. Laura Demoya shares how she used her experience with burnout to rediscover her self-worth and how she chooses happiness daily.   How to Develop Your Own Sense of Self Worth Be Happy with Who You Are Ask for Help When You Need It   About Dr. Laura Demoya Dr. Laura Catalina Demoya,  F.A.C.P., was born and raised in Santo Domingo, Dominican Republic. She finished high school and college in Florida and went on to pursue her medical degree at UNPHU (Universidad Nacional Pedro Henriquez Ureña) in Santo Domingo in 2001. She completed her internship and residency in Internal Medicine at Methodist Hospital in Dallas, Texas. In 2006 she joined the medical staff at Baylor University Medical Center (BUMC) where she has been practicing for the last ten years in a variety of clinical settings. She is a member of the MedProvider Inpatient Care Unit which one of the premier groups in the Dallas-Fort Worth area in partnership with the Baylor Scott and White Health System.   Since 2008, she has also staffed the Preoperative Clinic in her group providing assistance to surgeons with high quality, evidence-based, peri-operative management of individuals with high risk and complex chronic medical conditions. Dr. Demoya also has extensive experience in  Long Term Acute Care combining her inpatient practice with LTACH services over the last ten years.  She is part of the Faculty of the Internal Medicine Residency program at BUMC and is currently Assistant Professor of Baylor Scott and White Medical Center. She was also an Attending Physician at the Residency Clinic from 2009 to 2013. Dr. Demoya served as the official medical expert for Univision Channel 23 in Texas affiliated with BUMC for many years. She reported on current medical topics, educating viewers in Spanish on relevant health issues.  From 2010 to 2013 she served on the Board of Directors for the Texas Chapter of the American College of Physicians. She has been a very active ACP member and is a fellow of the college in April of 2014. She currently serves on the Hospitalist Committee of the chapter. After many years of practicing hospital medicine, Dr. Demoya decided to see patients at a Retirement and assisted living facility where she practices in a concierge manner. She is also a diplomate of the American Board of Internal Medicine. Dr. Demoya has 2 daughters and enjoys traveling the world, hiking, and loves the culinary arts.   Rising After Burnout Burnout rarely comes out of nowhere, as Dr. Laura Demoya explains. Burnout usually has a slow and gradual approach - but an approach that, if you’re not paying close attention, can still take you completely unawares. When Laura experienced her burnout, she quickly realized she couldn’t keep on the way she was going. Leaving clinical medicine, she started working at a concierge practice for patients in retirement.  Laura describes her first experiences with life coaching as realizing that all her dreams are within reach if they’re actually what she wants to achieve. And that’s the best advice she can give you, too: if you want it, you can absolutely make it happen.   Cultivating Inner Peace and Self-Worth One of the biggest revelations Laura had was discovering her own sense of self-worth. She stopped punishing herself and started praising her accomplishments - even if those looked different than they used to. Laura cultivated a sense of peace and inner happiness that helped her figure out what truly mattered to her. Another big piece for her was learning when she needed to ask for help - and actually doing it. There is no shame in asking someone to help you when you feel you need it, but so often, women are hesitant and nervous about actually taking that step. Laura’s best advice for discovering her self-worth is to be happy with who you are and where you are now and to ask for help when you need it. Give yourself grace, create space, and find in yourself that peace and self-worth.   Homework for Women Physicians How do you find your own sense of peace? How confident are you to ask for help when you need it? Let me know in the comments on the episode page.   In This Episode  How burnout happens slowly and gradually [3:45] How coaching can help you realize and live out other dreams you might have [6:30] What can happen when you allow yourself a sense of peace and happiness [10:00] Why you should ask for help when you feel you need it [16:30] How creating space and finding self-worth creates peace [21:00]   Quotes “Through coaching, I found courage, and I came to a place a self-realization that I deserve what I was looking for and what I wanted.” [7:53] “The other thing that works for me, and I believe a lot of women have trouble with, is not punishing yourself when you have a night out, or you’re on vacation, or you’re traveling. The same goes for your exercise routine.” [18:10] “You have to ask for help. Sometimes you think that you’re doing everything that you can, but you’re not.”  [19:37] “There’s always room for improvement and you have to love yourself.” [20:51] “It takes a lot of work. I think it takes much forgiveness and grace that you have to give yourself. You can cry it out, come to peace with who you are and what you want, and know that you don’t owe anybody anything but your happiness and best example, and go on from there.” [23:00]   Resources Mentioned Check out the full episode page here What Body Type are You? Take the Quiz. Join the Waitlist for G.O.A.L.S Society Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 47: From Burnout to Business Owner with Dr. Michelle Quirk  Episode 18: “I Am Afraid That I’m Burning Out” with Dr. Amelia Bueche  Episode 27: “I Can’t Be Happy Unless I Leave Clinical Medicine”