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Welcome to Less Stress in Life—the podcast dedicated to helping you navigate life with greater ease, energy, and balance. In our Empowered Wellness series, we share practical tools, expert insights, and meaningful conversations designed to support your journey toward feeling more in control and at peace in your everyday life.
Hosted by Deb Timmerman, a registered nurse and reflexologist; Susie Marsh, a social worker and professional organizer; and Lindsay Vertalka, a physical therapist, we bring a unique blend of perspectives to help you move through life—literally and figuratively—with more confidence, grace, and vitality.
Whether it’s finding calm in chaos, creating supportive spaces, or building strength and resilience, we’re here to guide you every step of the way. Join us to discover how small shifts can lead to big changes, helping you live with less stress and greater ease.
106 Episodes
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Feeling overwhelmed by stress or stuck in survival mode? In this episode, we unpack the difference between basic self-care and true stress care—and why your nervous system needs more than the occasional bubble bath. Tune in to discover how complementary therapies like reflexology, breathwork, and even decluttering can help your body finally exhale. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more conversations with Deb, Susie, and Lindsay as they empower you to live...
What if movement didn’t have to mean hitting the gym? In this episode of the Empowered Wellness Series, we explore how simple, joyful movement—like walking, gardening, or even grocery shopping—can boost your mood, protect your brain, and support your health at any age. Physical therapist Lindsay Vertalka breaks down the difference between movement and exercise, and why both are essential for feeling your best. 🎧 Tune in for practical tips and real-life stories that just might get you moving! ...
Welcome to the Less Stress in Life Podcast – Empowered Wellness Series Hosted by Deb Timmerman, RN, board-certified reflexologist and natural health practitioner, alongside co-hosts Susie Marsh, LBSW and professional organizer, and Lindsay Vertalka, master’s-level physical therapist. Episode Summary: In this episode, we’re diving into fear avoidance—what it is, how it shows up in the body and mind, and why it can hold you back from healing. Whether it's from an injury, a fall, or a painful e...
In this episode of the Empowered Wellness Series, Deb Timmerman is joined by Susie Marsh, professional organizer, and Lindsay Vertalka, physical therapist, to unpack one of the most common and frustrating wellness challenges: poor sleep. Whether you're struggling to fall asleep, stay asleep, or feel rested, you're not alone—and there's a lot more behind the problem than meets the eye. This candid, relatable conversation explores the science of sleep, common disruptions, and practical tools fo...
In today’s episode, we’re diving into a truth that many of us struggle with: healing isn’t linear. Whether you’re recovering from an injury, managing a chronic condition, or navigating emotional setbacks, the road to wellness is rarely a straight path—and that’s okay. Hosts Deb Timmerman, Lindsay Bertulka, and Susie Marsh are here to remind you that progress isn’t about perfection. You’ll hear powerful stories from the clinic, tips for adjusting your mindset, and actionable ways to move forwa...
Who is in Your Support Circle? The people around you play a huge role in your well-being—but are they lifting you up or draining your energy? In this episode of the Empowered Wellness series, we explore how relationships impact your stress levels, healing, and overall health. Join Deb Timmerman RN, DAIS, HMCT, ARCB, Susie Marsh, LBSW and Lindsay Vertalka, MSPT, as they discuss the five key types of support every person needs, how to recognize and set boundaries with energy-draining...
You had surgery expecting relief, but you're still in pain—why? In this episode of the Empowered Wellness series, we uncover the hidden reasons behind persistent post-surgical pain. Join Deb Timmerman, RN DAIS, HMCT, ARCB, Susie Marsh, LBSW and professional organizer, and Lindsay Vertalka, MSPT, as they explore how the brain, emotions, and nervous system play a crucial role in pain perception. Learn why healing isn’t just about tissue repair and discover practical strategies to retrain ...
In this episode of the Empowered Wellness series, we explore how thoughts, emotions, and past experiences influence physical pain. Our hosts—Deb Timmerman RN, DAIS, HMCT, ARCB, Susie Marsh, LBSW, and Lindsay Vertalka, MSPT discuss the science behind pain perception, the impact of stress and fear, and practical strategies to retrain the brain’s response to pain. Learn how cognitive reframing, movement, and complementary therapies can help you break the pain cycle and reclaim your well-being.&n...
In this episode of the Empowered Wellness Series, Deb Timmerman RN, Lindsay Vertalka MPT, and Susie Marsh LBSW discuss how chronic stress and anxiety affect the body’s ability to heal. Learn how the nervous system reacts to stress, why it can lead to pain and inflammation, and how small actions—like mindful breathing, movement, and reducing clutter—can help restore balance. Tune in for practical tools and real-life insights to empower your wellness journey! Follow Us: Website: LessStres...
In this episode, we dive into the challenges practitioners face in today’s healthcare system, including time constraints and limited communication, which hinder holistic patient care. Our co-hosts—Deb Timmerman, RN, DAIS, HMCT, ARCB, Lindsay Vertalka, MPT, and Susie Marsh, LBSW discuss how holistic care emphasizes prevention, balance, and treating the whole person rather than just symptoms. Discover actionable steps to integrate holistic practices into your life, improve communicati...
Meet three passionate clinicians—Lindsay Vertalka, MPT; Susie Marsh, LBSW; and Deb Timmerman, RN, DAIS, HMCT, ARCB come together to guide you on a journey toward greater well-being. In this special pre-episode, we’ll introduce ourselves, share our unique paths in healthcare, and explain why we are committed to helping you reclaim control over your health. We believe that true wellness isn’t about quick fixes—it’s about addressing the mind, body, and spirit through simple, practical tools and ...
Guest Lisa Fisher helps us wrap the 52 Practical Tools for Less Stress in Life series talking about strategies and hacks for successful goal setting. If you're thinking about where you want to go next year, or five years down the road, be sure to tune in. She's the owner of Lisa Fisher and Associates. Lisa provides customized training and coaching packages focused on professional growth and development. She specializes in maximizing productivity, focusing on priorities and leadership....
Our goal is to give you tools and strategies to help you move from being stressed to feeling your best. Our guests today are Dr. Hollie Brown and her partner Keegan O'Guedes. Our topic today is forging a heart-based relationship with your partner. We speak with Dr Hollie and Keegan about using HeartMath tools together to deal with rapid change and post-pandemic stress and explore the benefits of using this amazing tool as a couple. Keegan is a music producer, audio engineer, and D...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. Kim Sneath joined us to take about the stress of holiday clutter. Don't miss her tips for clutter-free gift giving and reducing holiday overwhelm. About Kim: She is a Breakthrough Coach & Clutter Specialist. She helps men and women eliminate overwhelm and get unstuck, by taking simple steps to achieve their goals and take control of their lives with ease. ...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. This episode's guest is Gael Wood. Gael has over 25 years of experience in the massage and spa industry. She has an immeasurable amount of knowledge and expertise in the art of growing and maintaining a thriving massage & spa business and now concentrates on coaching, and teaching in the areas of marketing, business start up, online business creation, customer service a...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. This episode's guest is Sharon Saraga-Walters, Sharon has spent the past 35 years in the health and wellness world. After graduating with a BS in Health Promotions, she launched a business as a Personal Fitness Trainer, then trained to become a Massage Therapist and is now an author and gratitude coach. Follow Us: Website: LessStressinLife.com/podcast/ Stay tuned for more con...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. Entrepreneur and mental health advocate Keenan Hart has a passion for impacting those around him with positivity. He is the co-founder of FRANSiS, a mental wellness company, Keenan and his team have found a way to weaponize text messages for the power of good by interrupting your day in a positive way with support and encouragement. Co-hosts Deb Timmerman and Barb Fletcher ...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. Gail Howarth, a long-time resident of West Michigan, is a storyteller and award-winning photographer joins is for a candid conversation on gratitude's role in healing. Gail’s early work focused on her first love, nature. Her landscapes invite the viewer to take a break from the busyness of daily life. She hopes observers of her photos will experience a sense of calm, peac...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. In the month of November, we are exploring the roles gratitude plays in stress and wellbeing. In this episode, we discuss the psychological, physical, and social benefits of gratitude. Are you ready to make gratitude a priority in your life? Co-hosts Deb Timmerman and Barb Fletcher are certified HeartMath® Trainers, and certified stress educators, who are skilled at helping peopl...
Our mission is to give you tools and strategies that will help you move from being stressed to feeling your best. In this episode we share the 6 concrete steps we take our clients through to experience less stress in life. Co-hosts Deb Timmerman and Barb Fletcher are certified HeartMath® Trainers, and certified stress educators, who are skilled at helping people discover the power of living form the heart. To take the Stress and Wellbeing Assessment in Canada, click here. To take...
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