DiscoverThe Ultimate Journey of Self-Care
The Ultimate Journey of Self-Care
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The Ultimate Journey of Self-Care

Author: Alison Katschkowsky

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Self-Care is an area we tend to discount - we believe doing things for ourselves that require time and commitment are luxuries and indulgences which are considered excessive, when it's the ONE THING that can change the game for us in every aspect of our lives.

So many things can constitute self-care and everything we do for us is a journey. It's not a one size fits all approach so what works for one person may not work for someone else. Each day we not only learn more about ourselves, but we evolve more into the ultimate creations we are intended to be. When we say yes to us, it's all possible.

Tune in each week for real talk about all aspects of self-care: health, fitness, spirituality and mindfulness, travel and leisure, and a whole lot more. Get on your journey of self-care with me and we'll travel the road together.



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43 Episodes
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This episode is a closer look at the 5 senses, and 5 more senses that can challenge us to evaluate how we do self care.When you ‘come to your senses’ you may think of using your rational brain and THINK through things--but when it comes to our self care, that’s the last thing we should do sometimes. Our senses allow us to gather information and feedback about our bodies--this can help us unwind, disconnect, and gain clarity on HOW to do us. Listen and learn about how to use the senses FOR your self care.SHOW WEBSITE & SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
#Covid19 has forced all of us to implement different routines--and for some of us--maybe it has affected your morning routine, or maybe it has forced you to decide to approach your morning routine differently.There is HUGE benefit in having a morning routine that works for you--regardless if you are NOT a morning person.  This episode dives in to a little bit of my personal story and philosophy of morning routines and I share 5 tips and strategies of how you can not only weave time into your morning FOR you, but what it CAN do for you.   Tune in and give it a listen! SHOW WEBSITE & SOCIAL MEDIA LINKS:www.cufitness.comCheck out our NEW program:  our signature approach to Fitness, Self Care and Mindset:  FUNCTIONAL FITNESS LIVE for YOU https://cufitness.thinkific.com/courses/functional-fitness-live-for-youFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode is a deeper dive into a daily energy check for us. How often do you find yourself feeling depleted or low and as a result you get flustered easily, lose your temper, or maybe make a rash decision in your day that not only doesn't serve you, but you find you wish you could simply take back?With all the uncertainty in the world due to #covid19, we have likely all found ourselves in this spot throughout our day as we find our energy going all over the place. I had the pleasure of having a candid conversation with Jennifer Lyall, an intuitive business mentor and she walked us through a daily check you can easily do yourself to check your energy, intentions and thoughts.Self care is 90% behavior which results from our thoughts and feelings. When we learn to inventory where we are we can understand our thoughts for what they are.  Don’t miss this amazing chat--it’s a game changer.WEBSITE/SOCIAL MEDIA LINKS:Jennifer’s Facebook Page: https://www.facebook.com/LivHealthybyJL/www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
For the past several weeks, we have been working on the best ways to look after ourselves in light of the #covid19 pandemic. In all my conversations with you and others--I have seen evidence that now more than ever HOW we do self care is everything as to what not just what we look like, but how our lives will look on the other side of it. This week I had the pleasure of talking with an international voice coach--Cynthia Zhai. Cynthia listens to us in Singapore and travels the world helping to share her mission of lending power to using your voice in a BIG way. To be able to serve in her highest way possible--Cynthia is very mindful of her own self care regimen and she shares some helpful tips on how she looks after herself--and one of the big pieces in her lifestyle and program is TRAVEL!  Listen in to our conversation and hear about her journey, and what you can do to help SHARE your voice.Self Care is ALWAYS about sharing your voice--it just depends on you.And the world of TRAVEL will be available again soon FOR YOU.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkatsCynthia’s YouTube Community:  https://www.youtube.com/user/cynthiazhaiCynthia’s website:  https://www.powerfulexecutivevoice.com/about/cynthia-zhai/ See acast.com/privacy for privacy and opt-out information.
This episode is a follow up from a previous one in which ‘washing your mind’ is a form of self care. What that really means is that in order for us to be in the best possible frame of mind to make good self care choices, we must clear our minds of the clutter and ‘noise’ that don’t serve us.In my candid conversation with Liza Baker, a certified holistic health coach based in Michigan, we discuss HOW you can practice a form of ‘mental hygeine’ as self care. So much of how we view looking after us is a lesson in how we think, using different language and associating how we WANT to feel with that.Since #covid19 came to define the normal for us--many of us have found ourselves in a reality which has either challenged us to up our game, or keep us where we are, or worse.  No matter how your world has been upended over the past month, NOW Is a tremendous opportunity to look at not just WHO you are, but HOW you do you. How you live, how you look after you, how you make choices and take actions is ALL a lesson self care.Visit Liza at: https://www.facebook.com/simplyhealthcoachinglizabakerTune in to ‘Self Care is Mental Hygeine’’ today, and listen for easy practical steps you can implement in your daily life to do just this.>> Reach out to me at my website for your FREE copy of our thought and emotion inventory! WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode is a mini lesson in personal development, which for all practical purposes IS what self care is.Since #covid19 came to define the normal for us--many of us have found ourselves in a reality which has either challenged us to up our game, or keep us where we are, or worse.No matter how your world has been upended over the past month, NOW Is a tremendous opportunity to look at not just WHO you are, but HOW you do you. How you live, how you look after you, how you make choices and take actions is ALL a lesson self care.Tune in to ‘Change your Frequency and Vibration of Self Care’ today to get a birds’ eye view and mini lesson on how to do YOU better. HOW you do you NOW is EVERYTHING as to WHO you will be and HOW you will do on the other side.Listen for easy practical steps you can implement in your daily life to do just this.Reach out to me at my website for your FREE copy of our thought and emotion inventory!WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode is a glimpse into someone’s personal journey of self care--with an important lesson for everyone, no matter where you are.It’s no secret that life for so many is far from normal but in spite of how our world is changing due to #covid19, HOW we start is what’s important. How much do you allow yourself to be afraid, overwhelmed and just ignore HOW you do you? Our present environment is a direct reflection of what we think and what we believe. Listen in to my conversation with a fellow North Carolinean--a Shelby native. Catherine Tedder is a registered nurse and a home health specialist--and being a medical health professional one would think that self care is high on the priority list.  Listen to her own story of not just WHAT she does, but HOW she approaches it. Catherine shares a different perspective on ‘just starting’ that can be applied to just about any aspect of self care--fitness, health, eating, activity and more. Let us know what you think!WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Catherine’s contact info:  catherinetedder@yahoo.comCheck out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
Put on Your Goal Pants

Put on Your Goal Pants

2020-04-0750:52

This episode continues the theme on navigating the new normal of what the #coronavirus has brought us in the world around us.The past 2 weeks have zeroed on common themes which are helping to shape our current environment and this episode is right in line with a stressor faced by so many now--making eating less stressful. So many people are using food to self medicate which ends up not serving us--in fact, it just reinforces bad habits.Listen in to my conversation with one of our show followers--Suzanne Carpenter, of CarpenterONE80--an online nutrition business and hear her personal story and how she feels compelled to help serve not just her own basic self care, but others too. She shares easy tips to help avoid binge eating and an easy no-nonsense approach to hunger and meal planning that can help jump start a new normal for all of us!WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Suzanne’s Facebook Page: https://www.facebook.com/CarpenterOne80/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode is powerful--it’s a chance to hear someone’s personal story on how forgiving yourself goes a long way to promoting your self care, and helping you along the way.Listen in to my interview with my friend Cindy Purcell. Cindy and I are from the same home town, and her story is inspiring in that her day to day struggles are so common for so many people in feeding into the story that convinces us we can’t or shouldn’t take care of ourselves.  Cindy shares some of her personal journey--where she realized she needed to make a change and what she is doing EVERY DAY to pay herself back in forgiving herself. You don’t want to miss it. We can all relate to the daily struggle of if we are enough. Hearing from someone else can inspire us to make a change.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksCindy’s facebook page:  https://www.facebook.com/cynthia.s.johnson.92Join my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/New pop up group for exercise/activity:  Ultimate Fitness Challenges for Functional Fitness Results:https://www.facebook.com/groups/518864635705892/See where we were featured recently on FEEDSPOT as one of the top 15 self care podcasts to follow in 2020!https://blog.feedspot.com/self_care_podcasts/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode dives more into super-charging our immunity--through a different kind of washing--washing our minds.In today’s uncertain times, stress and anxiety is running rampant--which leads us to staying anxious and fearful. Thoughts that allow us to remain in a space that keeps us on edge continues the stress response in our bodies and minds, which eventually wears down our immune system. Anxiety and the thoughts that go with it eventually find residence in our bodies and manifests itself in the form of aches and pains, not to mention other physical ailments. Listen today and go away with three tips to help you ‘wash your mind’ and allow yourself to manage your thoughts so that they serve you and your self care. Uncertainty is everywhere today---and today’s show is paramount for you looking after one of your greatest weapons today--your perspective. Don’t miss it.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/New pop up group for exercise/activity:  Ultimate Fitness Challenges for Functional Fitness Results: https://www.facebook.com/groups/518864635705892/See where we were featured recently on FEEDSPOT as one of the top 15 self care podcasts to follow in 2020!https://blog.feedspot.com/self_care_podcasts/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
We all know taking care of ourselves IS and SHOULD BE a top priority--and in navigating the public health crisis that is sweeping our world today with the coronovirus,  learning easy tips and strategies to help SUPERCHARGE our immune system so we can keep ourselves healthy, fit and our energy levels high.Its’ easy to put emphasis on activity and what we eat--but there are many more tidbits to helping with ensuring our immune system becomes more fit on it’s own.  Listen in to hear our ‘BIG 5’ of Self care to supercharge your BEST line of defense for you!WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode is a follow up candid conversation with a colleague and friend, Charles Westfall, who shares an update to his personal self care journey.  We can all relate to letting ‘life get in the way’ of us looking after ourselves. Each journey is different--and we tend to be hard on ourselves in our progress, when the lesson for us to learn is often what we already know.Listen to Charles’ story as he reveals several key takeaways for him over the past couple of months on his road to better fitness, wellness and self care. It’s not as hard as we make it out to be. What we do each day matters.   Charles Facebook page link:  https://www.facebook.com/charles.westfallWEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
March is both National Nutrition Month AND National Sleep Awareness Month--and these are two HUGE elements of self care.So much happens when we sleep--our body is literally like one big computer--and through sleep, all the communication channels that help facilitate metabolism, growth and repair, focus and concentration, productivity and energy (to name a few) get a REBOOT when we sleep.My conversation with Mag was fascinating--his expertise and interest in this critical area of self care is deep and wide--and to hear his take on one of the behaviors that truly sets us apart from other species on this planet is fascinating.Tune in to get your quick 101 on your Sleep Secret!Mag Secretario’s Facebook Page: https://www.facebook.com/mag.secretarioMag’s NEW webinar: ‘The Secret of Sleep’ registration:Webinar 1 (March 4th) https://webinar.getresponse.com/SaraO/the-secret-of-sleep-mar-4thWebinar 2 (March 5) https://webinar.getresponse.com/SaraO/the-secret-of-sleep-mar-5thWEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook: https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community: LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats! www.cufitnessretreats.comInstagram: @fitstylegalTwitter: @ahkats See acast.com/privacy for privacy and opt-out information.
This episode wraps up our February focus on Energy and Metabolism with a closer look at how to reboot and help fix a stalled metabolism.  It’s no secret that as we age, our metabolism slows but often due to life circumstances, we find it flat out STALLS, making it near impossible to see results from our fitness and self care programs. Listen in to hear about 5 strategies that can help fix the engines of your metabolism and get it working better.  WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode takes a closer look at ENERGY EATING.  All throughout February our focus has been Energy and Metabolism, all part of February being Heart Health Awareness Month.So much attention is paid to counting calories, tracking macros, following this plan and that plan--and it all helps us land back in the place we start the majority of the time.  Lost in all the discussion of how to eat properly is how to feed your body for ENERGY--energy drives how we make decisions, behave and LIVE--and it all feeds into our bodies move and how we function.Tune in today for 5 overall strategies for eating for energy, along with some of the best food choices FOR energy.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode takes another look at what happens to our metabolism as we age.February is National Heart Health Month and all month we are examining the different angles on energy and  metabolism, and how it’s all connected.Research has shown that our metabolism is affected by the aging process--that is an undeniable fact. What’s lost in that discussion is that there are MANY things we can do to help slow the aging affect down. Take a listen today to learn the 4 biggest factors on our metabolism as we age, and just how much of that is within our control.  Age is really just a number--it’s up to us to impact how we age.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
This episode begins a month long focus on Metabolism, Energy and overall HEART health.Each week during February I will address a different aspect of metabolism and how self care is directly connected to how our metabolism works. Heart disease kills over half a million people each year, and what’s staggering is the HUGE increase in the number of young people that are affected by forms of heart disease--high blood pressure, high cholesterol, diabetes, smoking and lack of regular consistent physical activity. There are so many behaviors that are within our control that can make GAINING energy in our days simple--and as a result we benefit from a boosted metabolism. Tune in today to hear my top 6 strategies that you can implement RIGHT AWAY and get that energy boost and in turn, doing something for YOU.  WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
RESET to Inspire

RESET to Inspire

2020-01-2822:37

Today’s episode wraps up our January focus on the concept of RESET.Sometimes it takes a major life event to help us frame the right focus on our lives and our self care.  Life can make us question why we do things, and makes us choose daily what we focus our efforts on--it can keep us in a state where the LAST focus is on our intentions and our choices regarding our own self care.I’ve always believed that LIVING every day should be a top priority---so tune in today for 3 thoughts on ensuring your path is one that is yours. Don’t think that it’s not available for you. You can always start--you just have to DECIDE.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Check out our retreats!  www.cufitnessretreats.comInstagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
Today’s episode continues our theme of ‘RESET’ for January--with an introduction into the 3 M’s: Mindfulness, Meditation and Mindset.With starting the year and the new decade off on a strong footing, having some practical techniques you can apply can help you connect your thoughts with actions and new behaviors that will serve you well in your plans for this year and going forward. Listen to my conversation with Kate Siano to learn not more about the 3 M’s, but how a clear distinction between the 3 can help you put some easy techniques into practice.Kate is a personal development coach and a fellow fitness enthusiast--she has been teaching Yoga for close to 25 years or more and has a passion for the mind/body connection. Take a listen to this episode! WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook: https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community: LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Instagram: @fitstylegalTwitter: @ahkatsKate’s Facebook Community: The Rise and Rejoice Community for Womenhttps://www.facebook.com/groups/490457308387225/learning_content/Kate’s personal Facebook Page: https://www.facebook.com/kate.siano74Kate’s upcoming April Retreat: https://mailchi.mp/ab7efc224a1a/yomk70hpec?fbclid=IwAR21G5ynyYzHtLFOcPyuBYWZoy05KpDb-rAdpprlrkPBV7QyXCpYeMY7_cA See acast.com/privacy for privacy and opt-out information.
Today’s episode kicks off a mini series for the next several weeks on what RESET looks like. It is 2020 and a new year (and a new decade) and what better way to start for YOU than giving yourself a much needed RESET on your self care plans. We hold one of the greatest powers we need to make any change we want--the power to remain PRESENT. Listen today for some strategy on how you can learn to practice being PRESENT with yourself, and master the external forces in our daily lives that can steal it from us.  Its a game changer to be present consistently--and it takes practice. Listen today and I’ll let you in some secrets.WEBSITE/SOCIAL MEDIA LINKS:www.cufitness.comFacebook:  https://www.facebook.com/alison.h.katschkowsky?ref=bookmarksJoin my Facebook Community:  LIving your Ultimate Life through Fitness and Self Carehttps://www.facebook.com/groups/743439322342659/Instagram:  @fitstylegalTwitter:  @ahkats See acast.com/privacy for privacy and opt-out information.
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