The No Longer Last Journey®

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEI can't even begin to tell you how many times perfectionism kept me on the sidelines of my own life. For example: If I didn't have time and energy to give 100% to a workout — I decided to not workout. If I didn't have enough money for a wardrobe overhaul — I didn't buy myself any new clothes and kept wearing clothes that made me feel bad about myself. If I didn't have the money to go to weekly therapy — I decided I wasn't going to go at all. Perfectionism — also known as the all-or-nothing mentality — will keep you stuck, sad, and overwhelmed by a very rigid life where your own mind is the dictator. I have personally done a lot of inner work over the last 10+ years to release perfectionism and the all-or-nothing mentality, and it has helped me big time with learning how to respect what I have in front (whether that's my time, energy, money, support systems, etc.), and make the most of it. Where perfectionism used to always tell me that my circumstances weren't perfect enough to take action, my flexible mindset helps me do what I can, make the most of each day, and be compassionate towards myself when it's not “perfect.”Making this shift for yourself and healing the perfectionist in you will enable you to take up more space in your life and feel more empowered and in control of your choices. So, are you ready to ditch your inner dictator and live a more flexible and free life? If you answered “yes,” you're gonna want to listen to this week's new podcast episode: 3 Tips to Overcome Perfectionism. The tips I share in this episode are gonna shift your thinking and change your life!START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEMom guilt sucks. I can remember so many moments when my mom guilt was so debilitating that no matter how badly I needed some time alone, or a new pair of pants, or literally anything that only benefitted me — I couldn't do it. Now, you might not have had such an extreme outlook on motherhood as I did, but I bet you suffer from your own version of mom guilt whenever you try to choose yourself or give yourself grace for being human. Left unchecked, mom guilt can weed its way through every area of your life, stealing your health, happiness, and well-being. In this week's podcast episode, I'm sharing 3 ways that you can combat mom guilt. These are tried and true tips that have helped me and dozens of my clients overcome mom guilt in many areas of our lives.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEHaving an identity crisis in motherhood is nothing to be ashamed of. It’s not only normal, it’s biological. In this episode, I share 3 things you need to remember to help you reconnect with and rediscover yourself during the identity crisis that occurs after you become a mom.Whether you’ve been a mom for 10 months or 10 years, this episode will help you understand yourself better and discover how to replenish yourself in ways that actually work for you.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEBurnout in motherhood is more common than you think. I hear about it all the time in my DMs and in my coaching calls. Mothers are struggling with anxiety, depression, and burnout—but mostly in silence because so many think that admitting to their struggles means they’re a failure and a bad mom.I want to flip the script on this. If you’re struggling and burned out, you have been failed by society and by your support system—not the other way around.You deserve support to help you recover from burnout and guidance to help you design a life where your self-care is at the center—rather than on the margins—of your life.In this episode, you’ll hear me share 3 ways you can recover from burnout and design a No Longer Last life where your health, happiness, and well-being are a priority. START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEMoms don’t just wake up one day and become self-sacrificing, over-extended, burned out women. We were raised to be that way over decades through mental conditioning that taught us that serving others—even at the expense of our health and happiness—was “good.” We were sold a lie that sacrificing ourselves in service of others is the best way we could spend our lives. This Good Girl and Martyr Mom conditioning tells us that if we go above and beyond for everyone all the time, we will feel happy and fulfilled. This is a lie that largely lives in the shadows because many moms are too ashamed to admit that we don’t feel happy or fulfilled living like this. Many moms are performing fulfillment on the surface and perpetuating exhaustion behind closed doors. In today’s podcast episode, I’m unpacking the five harmful beliefs that Martyr Moms are conditioned to believe, and I’m teaching you the five affirmations to debunk those harmful beliefs. These affirmations will help you change the way you see yourself and what you believe you deserve so that you can start taking better care of yourself without the moms guilt and patriarchy getting in your way.COACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistBOOK A PORTUGAL CHAT WITH MESpots are offered through February 2026. https://nolongerlast.com/portugalchatSTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODESo many moms are told that if they want to achieve their goals, they just need more discipline, better habits, or stronger motivation. But if you’re a mom, you already know that advice doesn’t work in real life.In this episode, I’m sharing a counterintuitive way to achieve your goals as a mom—one that actually honors the reality of motherhood instead of fighting against it.I share personal examples from my own life—times when my best-laid plans completely fell apart because of kids, health issues, work demands, or pure exhaustion—and how learning to work with those constraints (instead of shaming myself for them) changed everything. I also walk you through the three types of obstacles most moms face—mental, emotional, and situational—and how each one quietly sabotages our goals if we don’t name it.This episode is especially for you if you’ve ever felt like you’re “bad at goals,” frustrated with yourself for starting and stopping, or ashamed that motherhood seems to derail everything you want for yourself. You’re not broken. You’re just trying to use strategies that weren’t designed for this season of life.My hope is that this conversation helps you release shame, stop pushing harder than necessary, and start creating goals that actually fit your life—so you can move forward without burning yourself out.COACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistBOOK A PORTUGAL CHAT WITH MESpots are offered through February 2026. https://nolongerlast.com/portugalchatSTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEThis episode is a reflection on the five New Year’s Resolutions that I focused on in 2025—a year that felt less like running and more like crawling, but ultimately changed my life. Instead of pushing harder or chasing achievements, I chose to slow down and invest deeply in myself, even when it meant stepping back from my career, losing income, and spending real time and money on my health.I share how prioritizing my physical and mental health, working on my marriage, building real friendships, asking for help, and allowing myself more rest and play became the foundation for everything else. These choices weren’t easy or exciting, but they brought me to a place of stability, clarity, and pride that I’ve never experienced before.If you’re a “Good Girl,” “Martyr Mom,” or recovering perfectionist who feels guilty for slowing down and focusing on you, this episode is an invitation to rethink your New Year plans. Taking care of yourself isn’t falling behind—it’s the foundation that makes everything else possible.COACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistMY JOURNEY TO HEAL MY PMDDPremenstrual dysphoric disorder (PMDD): What it’s like & finding treatment. https://youtu.be/jbeR1mi_fvE?si=Ng4vwQVTeuqdRAQwBOOK A PORTUGAL CHAT WITH MESpots are offered through February 2026. https://nolongerlast.com/portugalchatSTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODESo many moms are chronically overwhelmed. Yes, there is a lot on your plate and the responsibilities never seem to end, but is there ever a break from the overwhelm?This episode unpacks 3 hidden causes that might be fueling your overwhelm. And, once you know about these hidden causes and learn how to address them, you might just find your overwhelm significantly reduced or gone altogether. If you identify as a “Good Girl,” “Martyr Mom,” or “Eldest Daughter” you will definitely resonate with this episode. START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEPostpartum can be an overwhelming time. It’s a transition that involves keeping another human being alive while also recovering mentally, emotionally, and physically yourself. It’s a big deal and yet, because it’s a “natural” part of life, people act like moms are just supposed to figure it out with barely any support or guidance. Today, there are a lot more resources for moms than when I had my first baby almost 10 years ago, but—based on the conversations I’m having with moms–it still seems like we’re sending moms “out to sea” with a new baby and not much support. In this episode, I’m sharing my best tips and free resources for new moms to help you have a healthy postpartum experience that puts your mental health and well-being at the forefront. These tips come from my personal experience as a mom myself, and also from my work in maternal mental health policy advocacy and public health education.EPISODE RESOURCESComponents of Mental Health and Wellbeing for Parents –A free, research-based fact sheet created to help parents understand the key factors of mental health during pregnancy and postpartum. Designed with public health and maternal mental health professionals to provide actionable guidance for families. https://www.mmhla.org/fact-sheet-components-of-mental-health-and-wellness-for-parentsNational Maternal Mental Health Hotline (U.S. only) –Call or text 1-833-TLC-MAMA (1-833-852-6262).A free, confidential 24/7 hotline staffed by counselors trained in maternal mental health. Available in English, Spanish, and over 60 other languages. Offers immediate emotional support and connects parents to therapy and crisis resources if needed.https://mchb.hrsa.gov/programs-impact/national-maternal-mental-health-hotlinePostpartum Support International (PSI) –Call: 1-800-944-4773Offers free online and in-person support groups for a wide range of conditions and experiences, including postpartum depression, anxiety, OCD, birth trauma, and partner support. Also helps connect parents to therapists trained in perinatal mental healthpostpartum.netPlan Your Paid LeaveResource #1: The Mamattorneyhttps://www.themamattorney.com/*I am not sponsored or an affiliate of this company. Resource #2: Google Search: “Employee paid leave rights in [your city, state]” to start your search.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEThis episode is Part 3 of my Thrive as a Working Mom series, and we’re closing it out by talking about one of the hardest, most essential parts of motherhood today: expanding your village.The truth is, most of us are raising kids in isolation—without the kind of built-in community our mothers and grandmothers had. That leaves so many working moms feeling like they’re constantly behind, exhausted, and trying to do the work of an entire community alone .In this episode, I share:Why modern motherhood feels so heavy without a villageHow to start redefining what “community” looks like in today’s worldPractical ways to bring more support into your life (even if you don’t have family nearby)How to release guilt around asking for or investing in helpMy personal stories of building support systems that allow me to thrive as both a mom and a professionalYou are not meant to do this all alone. Expanding your village doesn’t make you weak—it makes you wise. My hope is that this conversation helps you see new possibilities for support, so you can protect your health, your family, and your career.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEThis episode is Part 2 of my 3-part series, Thrive as a Working Mom. One of the most important—and most complicated—pieces of thriving as a working mom is learning how to share the load at home. In this episode, I open up about my own journey of building a system with my partner, the progress we’ve made, and the challenges that still come with unlearning gender roles and navigating the mental load I share three practical strategies that have made the biggest difference for us:Weekly meetings that take the invisible mental load out of my head and put it on the table.Clear delegation, ownership, and accountability so no one is left guessing (or quietly resentful).Adjusting expectations and commitments to match our real capacity, not the unrealistic one society pressures us into.Protecting your energy and creating equity at home isn’t just about making things easier for yourself—it’s about protecting your marriage, your health, and your ability to show up for your family and your career.My hope is that this episode gives you both validation and practical tools as you navigate the messy, layered work of partnership, parenthood, and everything in between.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

This episode is the start of my 3-part series: Thrive as a Working Mom.As a self-care coach, communications director, and mom of two, I know first-hand how easy it is to give 100% to everyone else until there’s nothing left for yourself. I know from brutal, personal experience that when you have nothing left to give, everything else in your life suffers. Protecting your health and well-being IS protecting your family and your career.One of the first steps to protect yourself, your motherhood, and your career is to learn how to create a self-care routine that recharges you, which is the focus of this episode.I talk about the mindset shifts and practical routines that can help protect you from burnout, and I share personal examples of boundaries you can practice in your own life to help you show up for your family, your work, and yourself.My hope is that this episode gives you permission to accept your own limitations with compassion, to start where you are, and to build a self-care routine that feels doable — even if it’s just ten minutes at a time.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEBack to school is around the corner, which can be a stressful time for moms. Change and transition usually mean big emotions and added stress for moms and our kids. In this episode, I share 3 practical tips to help you have a smooth and organized back-to-school transition. These tips can help you protect your well-being, fend off burnout, and go into the new season feeling prepared so that you can show up well for yourself and your family.START YOUR NO LONGER LONGER LAST JOURNEY® ↓📗 FREE Guide: The 4B's of Self-CareOvercome overwhelm and beat burnout with the 4 types of self-care. https://nolongerlast.com/guide💌 FREE Newsletter: The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://nolongerlast.com/letter📝 Rituals that Replenish: The WorkshopIf you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://nolongerlast.com/rituals🥰 The No Longer Last Journey®: Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. https://nolongerlast.com/programABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH💻 Website: ⁠https://nolongerlast.com/▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

The immigration and tax consultation firm I recommend is Fresh Portugal. Book your FREE 15-minute consultation with them here: https://freshportugal.com/book_service?affiliate=miahemstadSELF-CARE RESOURCES📝 FREE Self-Care GuideOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://nolongerlast.com/guide💌 FREE: The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://nolongerlast.com/letter👩‍💻 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://nolongerlast.com/rituals💕 The No Longer Last Journey®: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://nolongerlast.com/programABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://nolongerlast.com/▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/AFFILIATE LINK REMINDERSometimes I share affiliate links that enable me to receive a small commission for promoting a product or service that I use and like, at no additional cost to you.

The immigration and tax consultation firm I recommend is Fresh Portugal. Book your FREE 15-minute consultation with them here: https://freshportugal.com/book_service?affiliate=miahemstadSELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://nolongerlast.com/▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/AFFILIATE LINK REMINDERSometimes I share affiliate links that enable me to receive a small commission for promoting a product or service that I use and like, at no additional cost to you.

ABOUT THIS EPISODEThis episode is about my journey with PMDD and finding an effective treatment. Premenstrual dysphoric disorder, or PMDD, is a severe form of PMS that affects about 3-8% of women of reproductive age. It can cause depression, anxiety, suicidal thoughts, brain fog, fatigue, irritability, and rage. I was diagnosed with PMDD back in 2019, and have spent the majority of my 20’s suffering from this condition that has only gotten worse with time. This looked like spending the entirety of my luteal phase, which is 10-14 days of every month, feeling painfully exhausted, irritable, unable to focus, depressed, and even suicidal. The only thing that got me through these difficult two weeks every month was knowing that as soon as my monthly bleed would start these symptoms would go away, but this was no way to live. PMDD made me feel trapped in my own body, unable to escape the brutality of these symptoms that most doctors told me were just “a normal part of being a woman.”I hope this episode helps you find a treatment that works for you, and if you don’t have PMDD, but you struggle to advocate for your health, this episode will give you some courage to keep fighting for the good health and healing you deserve.MENTIONED IN THE EPISODEHRT Clinic, Newson Health: https://www.newsonhealth.co.uk/FREE Workshop: The 4Bs fo Self-Care & How to Prioritize Self-Care as a Busy Mom: https://nolongerlast.com/workshopSELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

Join me for my free live workshop — The 4Bs of Self-Care & How to Prioritize Self-Care as a Busy Mom: https://miahemstad.myflodesk.com/SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!⁠https://www.miahemstad.com/guide⁠😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.⁠https://www.miahemstad.com/rituals⁠💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://www.miahemstad.com/letter⁠⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. ⁠https://www.miahemstad.com/nolongerlast⁠⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODEHave you ever felt mom guilt so intense that it made it impossible to do anything for yourself? If you have, you’re not alone. Today I’m talking about mom guilt — where it comes from and how to overcome it — so that you can take care of yourself without the weight of mom guilt making you feel bad. Learning how to overcome mom guilt is so liberating. I’m excited for you to practice the tips I share in this podcast episode.SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODEDo you feel fulfilled in your life? I’m not talking about feeling constantly happy — because that’s impossible. I’m talking about feeling content and at peace with your decisions and your life. When you feel fulfilled, you can go through life’s highs and lows feeling stable, secure, and at peace with yourself. In this episode, I share the key thing you can do to feel more fulfilled so you can experience the inner calm that comes with it. It’s such a simple but powerful tip, and it will have a positive impact on every area of your life. I can’t wait for you to try it!SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE The healing journey is not linear, and that truth has come up for me yet again with tackling some chronic health issues, specifically premenstrual dysphoric disorder (or PMDD).As an abuse survivor, it can feel triggering and difficult to spend money and time on my health, especially since I experienced a lot of medical neglect as a child.In this episode, hear me share how I worked through those feelings and pursued medical treatment for a condition that has been weighing me down for years.If you struggle to invest time and money on your health, this episode will encourage you to overcome those challenging roadblocks and take care of yourself anyway.SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!⁠https://www.miahemstad.com/guide⁠😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.⁠https://www.miahemstad.com/rituals⁠💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://www.miahemstad.com/letter⁠⁠💕 The No Longer Last Journey™ Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. ⁠https://www.miahemstad.com/nolongerlast⁠⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you — welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/