Wellbeing Gets Real™ Conversations

Aline (Burkart) McCarthy FDN-P⁠   💩helping female leaders in midlife heal their gut, stop IBS,BLOATING, poop better, get lean, strong & double their energy so they can ROCK their biz & life⭕️MASTER MIDLIFE hormones **Wife, Business Owner and Mother of 2.   Aline's three wellbeing habits are: 1.      Get enough protein every meal to avoid the hormone roller-coaster ride throughout the day. 2.      Prioritising your sleep, sitting in low light to wind down before sleep. 3.      Eat the rainbow - as an pre-biotic food enhancer, blend raw veggies and add a teaspoon to a smoothie.   Family Ritual Sitting on the couch and massaging each other while you connect and download your day.   Where to find Aline: on  LinkedIn Instagram - thewellnesswitches ***Subscribe, rate and share this podcast to help other parents build their wellbeing.***   **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by  Charlotte Jameson  

Trent is a father of two – a 5 year old and an almost 2 year old. He is the National Health & Wellness Manager at Pinnacle Health Group, consulting to many of Australia's largest workplaces on their employee wellbeing strategy - which includes understanding the unique needs of the workplace and planning structured programs to empower both employees and employers with powerful data & tools to positively impact health & wellbeing.   Trent’s three wellbeing habits are: 1.  Cold shower - to do something at the start of the day that’s hard, 2. Breathwork – setting aside time to take a number of 'physiological sighs', 3. Gratitude - finishing the day with this helps him stay present and gives him perspective.   Family Ritual Trent loves to start the day by the water or in nature, together as a family. The spontaneous level of 'fun' it has brought to their morning has been so beneficial for each of them.   Where to find Trent: on LinkedIn https://www.linkedin.com/in/trent-marsh-22454354/  and https://pinnaclehealthgroup.com.au/     **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by  Charlotte Jameson    Remember to subscribe and leave a review so others can find this podcast! :)

Ali is a career counsellor and the founder of Workpants, an organisation on a mission to help folks design work that fits. Ali is particularly passionate about supporting new parents with their return to work. Ali is a parent to two small children 1yr and 5 yrs old. Ali's three wellbeing habits are: 1.  Nutrition but when she lacks excitement for this, she creates a ceremony around food by using her best tea cups for example. 2.  Sleep - putting the phone away at night to allow for connection with her family, this closes her stress cycle. 3.  Exercise - again if she's not particularly excited about doing exercise, she habit stacks –for example will will go for a walk with a friend = exercise and connection. Family Ritual Playing a game of charades at night with the family, especially when they are on holiday. Find more about Ali - www.workpants.com.au and Instagram handle: _workpants Reference: Playful Parenting - Larry Cohen PH.D. **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by  Charlotte Jameson

Here I chat about work-family enrichment - a concept introduced to me by Yael Schonbrun in her book,  'Work, Parent, Thrive'. Here are a couple of questions you can ask yourself – I have taken them from Schonbrun’s book,  ‘Work, Parent, Thrive’. Work and family don't have to be at odds with each other – they can actually work together to make your life even better! 1.   How did my professional life help me parent better today? 2.   Where did my parenting role help me do a better job in my work this week?   I hope this helps make wellbeing more of a reality for you! Thanks for listening and catch you next time. **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

Today Charlotte chats with Erica Greenwell. Erica is a mother of 3 under the age of 8 and a registered Clinical Nutritionist who holds a BBA and Bachelor of Health Science (Nutritional and Dietetic Medicine). She is deeply passionate about educating and supporting her Clients' health through nutritious food. Erica aims to optimise all aspects of her client's health including gastrointestinal, metabolic function, hormonal support, disease prevention and improving longevity. Wellbeing tips:  1.        Exercise with your cycle 2.        Little habits to lift your meals with nutrition 3.        What to do when you haven’t slept well   Family Tradition – Bushwalking as a family   **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by Leonie Marsh

Today Charlotte chats with Carli Phillips. Carli is the Founder and Director of The Corporate Wellbeing Hub, a mother of 2 teenage boys and has had to make a very difficult, yet rewarding choice with regards to her family. If you are in the sandwich generation you may be able to relate to Carli's predicament.   Carli's three wellbeing habits are: 1. Take action to align with value of nurturing relationships 2. Putting pen to paper – whether it’s downloading before bed or brainstorming ideas 3. Aligning to her chronotype – doing the deep work in the morning Carli's Tradition - planning holidays over WhatsApp together and taking those holidays together. **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Carli Phillips - is a Wellbeing Keynote Speaker, Mental Health First Aider and Nutritionist.  At Corporate Wellbeing Hub, Carli creates customised Wellbeing programs for businesses right across Australia. Carli shares her own story of burnout and her recovery action plan.  Her vision is to enhance Wellbeing one person at a time. @corporatewellbeinghub  Website https://www.corporatewellbeinghub.com/ Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by Leonie Marsh

Today Charlotte chats with Sam Deguara. Sam Deguara is the Founder and Director of Mind The Gap Consulting, a father of 3 girls under 7 and a mental health and wellbeing explorer in discovering the most effective habits to live our best life possible. He runs a Wellbeing Masterclass series where he offers a number of sessions (both virtual and face-to-face) for either leaders, teams and individual contributors. Sam’s three wellbeing habits are: · Getting physical for some headspace – having variety and stretching himself through learning new skills. [Nike APP| Soccer (team connectedness) | surfing (learning)] · Stressing the body with a cold shower · Soaking up nature – tending to the garden – moments of presence and nurturing a garden can build our own wellbeing And his wonderful family ritual–Friday night dance party, pizza and movie. He also touches on the making time for one on one time through playing handball doing the Cool Kids Program through Macquarie Uni) and doing homework together. **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by Leonie Marsh

Today Charlotte chats with Tom Bosna. Tom is a husband and father of two young kiddies. He is Managing Director of Pinnacle Health and his wife also works full time. Tom has his own podcast Well Workplaces where he interviews passionate people and industry leaders in health and wellbeing (available on Apple Podcasts and Spotify). Tom's three wellbeing habits are:  1. The importance of a morning routine with a community 2. Hydration 3. Riding his bike to school drop offs – playful & and mindful movement And his wonderful family ritual – dating your family members! Carving out special time with each person one on one.  Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

In this episode Charlotte chats with Chris Mayo. Chris is a father of two boys, aged 6 and 8, husband to a yoga-loving and headstand-student wife and dog father to a small Frenchie named Bruno. He is a former quantity surveyor in the construction industry who, after his second child was born, transitioned into an online business selling pizza ovens so that he could free up more time to spend more time with his family. Listen to how Chris weaves wellbeing into his day to day including:  1. Exercise 2. Sleep  3. Reduction in Alcohol Intake Show Notes:  The Pizza Oven Store  Overnight Pizza Chef - an Online Masterclass learning how to make Neapolitan pizza  Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

To launch the podcast, Charlotte kicks off the conversations by sharing her top three wellbeing habits to help her feel good and function well and be the parent she wishes to be. She focuses on sleep for emotional wellbeing, social connection and mindfulness.  Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

Today, Charlotte chats with Kel. Kel and her husband both work full time and they have three boys ranging from teenager down to primary school.  In this episode, Kel shares creative ways she nurtures her emotional, mental & physical health.   1. Acting on values of joy and relationships   2. Movement (a great habit, if.... then....) 3. Switching off  Listen to how she can possibly weave these beautiful wellbeing habits into her rich and full life so she can feel good and function well.   Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

In this episode I have a great chat with Brinie - mother of two and entrepreneur extraordinaire. She has some great habits established in order ensure her wellbeing is attended to, so she can be the mum she wants to be.    Her wellbeing habits are:  1. Say no to alcohol 2. Created a daily habit for a mindful walk (and nobody is invited) 3. Slow down - creating pockets of slow with her kids throughout the day Brinie's beautiful family tradition involves a Sunday bike ride with the kidlets... and ducks!   Show Notes: For more Brinie, follow her @business.withbrinie Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

Today I chat with my dear old friend Leonie; a mother of four gorgeous boys and a film & podcast producer. Leo shares realistic rituals that boost her emotional, spiritual, mental and physical health.   Sleep - no tech zone  Water  Connection with nature Movement (tiny movements)  Brushing her teeth with her non-dominant hand Listen to how she can possibly weave these beautiful wellbeing habits into her rich and full life so she can feel good and function well. Show Notes: Unpaused the Podcast  The Pilates Class by Jacqui Kingswell Jodi Wilson, Practising Simplicity  Chelsea Pottenger  Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

Charlotte has a delightful chat with Kristi Bensemann - a business owner with her husband and leadership consultant and beautiful mum to two young lads.  Kristi has a full plate and so has started to think more flexibly around what attending to her wellbeing could look like.  Kristi and her family have a beautiful routine of making Sunday special. An activity together and cooking dinner together helps set them up for the week ahead. Embraces 10 mins of power on the assault bike Goes to pilates weekly with great friends, and has a great laugh Cherishes a morning ritual - a warm shower and cleansing routine for her face Learns the guitar - stretches herself as she grows her mind Show Notes: Kristi's LinkedIn  Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

Sheridan is a single mum of three little kiddies and works full time in her own business.  So how does she weave wellbeing into her very rich and full life?  Creating a habit around breathing to tap into her parasympathetic nervous system Nutrition - understanding her gut health Sleep - how she gets back to sleep if she wakes during the night Show Notes: The Power of Habit by Charles Duhigg (the book Charlotte mentions)  Breathwork Smiling Mind meditation  Hosted by Charlotte Jameson and produced by Leonie Marsh. www.wellbeinggetsreal.com  Instagram: @wellbeinggetsreal

Charlotte chats with one of her dearest friends Jacqueline; mother of three gorgeous little bears, owner of Brown Paper Nutrition and co-founder of Day One Fertility. In this episode Jacq shares some achievable ways in which she gets real with her wellbeing, focusing on: her morning routine nutrition time blocking and  prioritising sleep Jacqueline Alwill is an Accredited Nutritionist, and mum of 3, with over 15 years experience in the nutrition and health industry, working in women’s health, early childhood nutrition and functional medicine. She is passionate about simplifying complex nutrition science to ensure good nutrition is accessible and achievable for all. Jacqueline provides 1:1 consultations for clientele through Day One Fertility. She runs corporate workshops, features frequently in the media, and develops nutrition products, recipes and books via her first biz baby - Brown Paper Nutrition. Show Notes: Brown Paper Nutrition Day One Fertility Jacqui's cookbook, "Seasons to Share" Hosted by Charlotte Jameson and produced by Leonie Marsh.  www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal

Heidi Horne is all abut - cultivating mindfulness and positive mindset habits. She has a book - Mindflip and a podcast on Mindflip.   Heidi's habits are: 1. 5/10 min – morning before others get up and before she looks at her phone: a. Breathing mediation, how I will best show up – intention b. Practice Gratitude   2. Choose to be happy – every hour – 1 min alarm to choose happiness. Energy flows where your focus goes Get what you focus on Link the 17 secs ripple effect to get 1 min…   3. Get outside and active Endorphine, VD and connection   Heidi's family tradition: Glass jar  - one thing grateful for highlight of day – end of year to read out with family Now with teenagers – generative questions, what light’s you up, what was fun (direct their attention). Find Heidi's work at: https://www.heidihorne.co/

I sat down with Award Winning Broadcaster, Sophie Scott and discovered the tips and tricks she uses to sustain her mental health. Sophie has 4 sons, who are now grown, but she shares the things she learnt along the way and what she does now to continue tending to her wellbeing. Sophie's key Wellbeing Habits:  1.      Calm – morning home work out and breath 2.      Connect  - people who give me a sense of joy and belonging 3.      Commit  - movement (protective factors) Family Tradition The tradition for Sophie's family was prioritising dinner time together, as the anchor point to their often hectic days. Where to find Sophie : on  LinkedIn - Sophie Scott OAM Instagram - sophiescott2 Youtube - @sophiescotttv Tedx Talk - How to heal yourself from burnout - https://www.youtube.com/watch?v=UcKXkukBJ_k   **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by  Charlotte Jameson

Charlotte spoke with Danielle Dobson - Lead parent and Mother of 3 teenage boys, Author of Breaking the Gender Code and Founder of Code Conversations.   Danielle’s three wellbeing habits are: 1.   Claim the day with a morning routine – “Give to myself before I give to the world” - Little rituals included: hot water on face, drink hot water, sitting in stillness, 10 mins of Qi Gong. When her kids were smaller, “I didn’t have high expectations on what it should be.” 2.  Evening routine – de-fragging before lights out. A mindfulness analogy of the baggage carousel. 3.  Strengthening your inner coach, a compassionate voice and self-knowledge data base. “Reframing what’s wrong and focusing on what’s strong”. “While a focus on what’s wrong helped us to survive, a focus on what’s strong will help us to thrive.”   Family Ritual Gratitude over dinner - Danielle spoke to continually improving this ritual making sure they all connect to what they were grateful for.   Where to find Danielle: on LinkedIn and her website: www.codeconversations.com.au Danielle’s Book – Breaking the Gender Code https://www.thenile.com.au/books/danielle-dobson/breaking-the-gender-code/9781922391070?gclid=Cj0KCQjw_5unBhCMARIsACZyzS2SOqJXY2-b1khpuCnxBx7xPMaeVg8N3yjj7hdGhiHazkkSJvuQdg0aAhL7EALw_wcB   **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Hosted by Charlotte Jameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal and Produced by  Charlotte Jameson   PLEASE REMEMBER TO RATE AND SUBSCRIBE - let's help spread this wisdom. Share the love!

Today Charlotte speaks to Maria Dillane - Reaching for Calm: Parent coach, NDC practitioner, Nurse Mum of two a boy and girl, ages 4 and 1, wife, and Irish expat living in Melbourne. I am a nurse with a special interest in Wellbeing. Maria's three wellbeing habits are: 1. Taking action and doing hard things - Cold showers 2. Listening to guided meditation on insight timer. 3. Gratitude journal (dropped habit but getting back to it) Maria's family ritual (has slightly dropped off but in process of bringing back in) is at dinner everyone says 1 thing that was good about their day and one thing that was challenging. We referenced: * Motherkind podcast and Dr Rick Hanson's research * Dr Adam Fraser's book - Strive * Inight timer for meditations You can find more information on Maria https://www.instagram.com/reachingforcalm/ https://www.reachingforcalm.com/ **Opinions and information shared on this podcast are for general purposes and should not be considered as specific advice or services. Podcast hosted by CharlotteJameson www.wellbeinggetsreal.com Instagram: @wellbeinggetsreal