Life Re-Treat

We all have a tendency to get caught up in our to-do lists and running 1,000 miles a minute. Never taking a break to tap into our souls and calm our nervous system. If you’re wanting to tap into the good vibes and bring a positive energy back to your life, this episode is going to be for you!I initially did this guided meditation for a group of women back in October of 2022. This in-person meditation was so powerful that I knew it needed to be shared with others. In just 10 minutes, you’re going to feel more calm, centered and tapped into moments that bring you pure joy. Guided meditation for decluttering and destressing your mindIn episode 024_ here’s what we do:A 10 minute guided meditation for honoring the season of life you’re inTapping into positive moments in your life that bring you joyReleasing tension in our bodies to inevitably clear the mind JOURNAL PROMPTTake 5-10 minutes journaling about this meditation and the moment you brought to your mind’s eye and the color, sensation or feeling in your body and how you want to start to apply that in moments of stress or overwhelm.LINKS:Learn more about fascia Spotify meditation playlist Connect via InstagramJoin the email listCheck out the Six Weeks to Wellness programMusic by RelaxingTime from Pixabay

If you’ve been feeling self-doubt, insecurity, you’re stressed out/burnt out or you're just feeling overwhelmed by the season of life you’re going through, I have six tips that will truly help you start to turn things around. This podcast isn’t about just simply pushing through those negative feelings for surface level positivity. Nope. During this podcast, you’re going to hear about six actionable ways you can start to feel positive and work through these tough situations you’re experiencing. Top six tips for staying positive during tough timesIn episode 023_ we chat about:How to quickly get out of your negativity spiral and move yourself to a better mood and positive feeling stateThe best way to get clear on how to move forward and not stay stuck in your pastIncreasing your patience for the ‘seasonal’ moments in just five minutesHow to get yourself out of the mental drain and into fun and joyful moments LINKS:Read the blog postJournal prompts from Kayla In The City Blooming into your best self guided meditation podcast episodeSpotify meditation playlist Connect via InstagramJoin the email listCheck out the Six Weeks to Wellness program

We're do-ers, perfectionists. We're the ones who double check the work. If the towels aren't folded right, then we secretly refold them before they go in the closet. We're taking care of everyone first, and never asking for help. Maybe because secretly we believe that if we ask for help it says "I can't do it all". And if I can't do it all, then who am I? Today's short but sweet episode is an off the cuff discussion about the importance of learning to ask for help. And why it absolutely doesn't make you less of a mom or woman for needing to do so.Asking for help doesn't make you less of a womanIn episode 022_ here’s what we talk about:Why asking for help shouldn't be the last resortHow to finally avoid burnoutThe biggest block to asking for help How to train your brain to ask for helpLINKS:Connect via InstagramBigLittleFeelings on IGYou're not superwoman and neither am I episodeJoin the email listCheck out the Six Weeks to Wellness program

As women, mothers, wives, we’re typically trying to be it all and do it all. Not just in our home, but also at work. It’s why it’s so easy for us to feel like we have to be superwoman, but that tends to lead to burn out and in turn makes it easier for us to start letting things like meal prep, exercise, meditation and self care go to the wayside. This meditation will guide you towards remembering who you are as a woman and celebrating that to grow and expand in all areas of your life. This meditation is designed to help you bloom into your best self. Guided meditation for growth and expansionIn episode 021_ here’s what we do:A 7 minute guided meditation to keep you focusedExperience true growth and a way to light up your soulBring in the positivity and centeredness  LINKS:Connect via InstagramJoin the email listCheck out the Six Weeks to Wellness programMidvinter by Scott Buckley | https://soundcloud.com/scottbuckleyMusic promoted by https://www.free-stock-music.comAttribution 4.0 International (CC BY 4.0)https://creativecommons.org/licenses/by/4.0/

Raising two kids under the age of three has its ups and downs. Sure our house is always in mass chaos, and life will continue to change as they both get older. I realized that with Carter turning one on September 2 (tomorrow), there were some pretty significant lessons learned raising kids that are 18 months apart. These lessons learned will apply to any mother. Whether you’re a mom-to-be, a mom to one, or a seasoned mother, these six lessons will help you continue to navigate motherhood in the best way possible. I truly loved recording this episode, even if it is a bit emotional thinking about our son turning one. But the conversation had on this episode is an extremely important one to continue to have at all stages of motherhood. I hope you enjoy it as much as I did recording it!Lessons learned as a mom to two under threeIn episode 020_ we chat about:Why doing this one thing can actually make you a better momWe know you love your kids, but it’s 100% acceptable to do thisIf you’re always trying to find this one thing, it’s never going to comeThe most important lesson I’ve ever learned as a mom LINKS:Connect via InstagramJoin the email listEpisode 10 - you’re not superwoman and neither am IEpisode 16 - how to avoid burnout as a busy momCheck out the Six Weeks to Wellness program

Our holistic health is more than calories in and calories out. Learning to find ways to measure our health that isn’t related to the scale is something I’ve been really passionate about for over 5+ years. When I saw a post from @sarahinyellow on IG, I felt like she so succinctly described everything I’ve been sharing with all of you over the years when it comes to the measure of our health. So in today’s podcast episode, I’m covering the four ways to measure your holistic health without ever stepping on the scale. I’m taking Sarah’s points and covering them in more depth and showing how I apply these same ways within my own daily health. Plus how I have applied the same mentality to my Six Weeks to Wellness program.Four ways to measure your health beyond the scaleIn episode 019_ we chat about:How stopping doing this one thing can make you feel the healthiest you have in yearsWhy ‘health’ is so much more than our weightHow mental health plays a huge role in our overall holistic healthWhy it’s okay to not always eat the most nutrient dense foodsLINKS:Connect via InstagramCheck out SarahInYellowSarahInYellow IG postSetting boundaries podcast episodeGet on the email listCheck out the Six Weeks to Wellness program

Have you come to rely on your diet as the ultimate source of truth when it comes to eating healthy? Maybe without it you feel like you’ll never create healthy habits and trusting your gut/intuition when it comes to food just seems woo woo?This podcast episode is going to help break the stigma around intuitive eating. It’s going to help shine a light on learning how to trust your intuition again, and why doing so can absolutely help you create lasting healthy habits. In doing so, you’ll build the self confidence in listening to your body that has since been overridden by trying different diets over the years. Why you need to listen to your intuition to create healthy habits that lastIn episode 018_ we chat about:How to override years of dieting to get back to the basics of your inner childWhat that little voice is telling you, and when to pay attention to itWhat to do if you feel out of control with food and leaning into trusting your body’s cravingsHow intuitive eating will create a self confidence that’s been missingLINKS:Connect via InstagramRead the blog postCheck out the Six Weeks to Wellness program

Do you have a method for dealing with stress? Or do you just push it way down and try not to deal with the situation?Chronic stress can actually pose some pretty intense health risks, like headaches/migraines, hair loss, slower digestion, weight gain, lower sexual drive, and even heart disease.So it’s extremely important to find ways to deal with your stress. Use these ten simple tips on how to deal with stress to get yourself back in alignment with what’s important.10 tips to help you deal with any stressful situationIn episode 017_ we chat about:The one super simple exercise (that's really a non-exercise) you need to start incorporating into your stress relief routineA beneficial writing exercise that will have you feeling lighter in a matter of minutesHow smiling (yes, smiling) can instantly release tension in a stressful situationWhy gratitude and positive affirmations aren't just "nice to-dos" in your daily lifeLINKS:Connect via InstagramRead the blog postCheck out the Six Weeks to Wellness program

If you're feeling burnt the eff out from being a mom, wife, employee, business owner, etc., you're not alone. The past two years have been tough, especially on those who have to also be teachers while holding down the fort at home. Burnout is real, and it can happen for a multitude of reasons. But burnout doesn't have to be a constant in your life. This week's episode, I'm sharing eight tangible tips on how to avoid burnout as a busy mom. How to avoid burnout as a busy momIn episode 016_ we chat about:One thing you need to start doing in your life to avoid constant burnoutHow to flip your to-do list on its headIf you’re a people pleaser - this tip is going to be a game changer for youWhy how you feel about food and your body actually can contribute to burnout (stick with me on this one)LINKS:Connect via InstagramRead the blog postCheck out the Six Weeks to Wellness program

You've set a brand new goal, and you're feeling really jazzed about it. But as you continue progressing towards your goal, you've noticed that your closest family and friends don't seem overly supportive.You're struggling to keep going with said goal because it feels like those closest to you don't get it. They don't understand your goal and why you're so excited about it.Then it starts to feel like that goal isn't worth continuing because your support system doesn't seem to care or want to cheer you on.The five tips in this podcast episode are going to help you feel more confident to continue progressing towards your goal. Even when it feels like there's no one around ready to provide support.What to do when your support system doesn't support youIn episode 015_ we chat about:Why it's actually not your support systems job to keep you going towards your goal (trust that there's a good reason for this)How to stop engaging in negative feedback from your support systemWhen it might be time to look for a new support systemThe one necessity for creating unshakable belief in your goalLINKS:Connect via Instagram

Are you setting boundaries or expectations?There really is a difference. When you have expectations, they're typically not voiced and you expect others around you to know what you need, and what your boundaries are.On the other hand, boundaries are clearly stated and are not to be crossed.But in the world of 'yes' and wanting to do it all as women and mamas, how do we communicate and set those clear boundaries?How you can set boundaries you'll actually stick toIn episode 014_ we chat about:Why having clear boundaries can help you overcome burnoutHow Human Design plays a role in setting clear boundariesWho you should check in with before ever saying yesThe one thing we all have a tendency to do that is ruining our boundary settingLINKS:Connect via InstagramRun your Human Design chartConnect with Chelsea, my favorite human design coachFree Guide: 3 ways to balance your lifeListen to Episode 13 for balancing work, self-care and relationshipsCheck out the Six Weeks to Wellness program

Balance seems to be the word of the year. Or maybe it's always been the word and feeling we chase after, but in 2022 we're hyper-sensitive and aware of how much it's lacking in our lives.What we've got to understand is that balance can and does exist. It just looks different for each and every person. There are three main tools I use to create balance in my life with a full-time job, being a mom (two under 3), a wife, a business owner, friend and more. You don't have to do it all as a mom, and there are absolutely ways to create balance in your own life as well. Three tools you NEED to balance work, self care and relationships with easeIn episode 013_ we chat about:Why you will never find  balanceWhy you need to set (and stick to) your boundaries if you're ever going to create balanceOne word to keep in your vocabulary if you value your time and energyA Sunday night routine that will change the balance gameLINKS:Connect via InstagramGet on the email list to stay up to date on new episodesFree Guide: 3 ways to balance your lifeCheck out the blog postCheck out the Six Weeks to Wellness program

We're heading into summer and you're feeling the winter weight and vowing to make a change. You start setting goals to help you achieve your desired weight loss. Vowing to yourself that this summer will be different. You’ll definitely stick to your diet and exercise routine, surely making it past the first month when everyone else gives up.But life gets in the way, and that routine you set for yourself seems too complicated and demanding now. And slowly it goes by the wayside.The problem is not that you’re not disciplined enough. Or that you don’t know how to eat healthy without a diet.It’s that you haven’t taken the time to build the right foundation for healthy weight loss.In episode 012_ we chat about:How to create a sustainable foundation for weight loss that you will actually stick toWhat 'feel good' weight loss meansA reminder of why weight loss is a marathon and not a sprintHow to set realistic goals and intentions around weight lossLINKS:Connect via InstagramCheck out the blog postCheck out the Six Weeks to Wellness program

Hey mama - I see you. I see you in Target trying to get your screaming child to calm down. I see you because I am you. We’ve fully entered the terrible twos with Kennedy. As our first child we’re going through all these “firsts” with her, which includes temper tantrums and meltdowns. Over the course of the past six months we’ve begun to recognize the difference between these two and how to best deal with them. Make sure to save this episode if you’re a new parent, or if you’re also entering the terrible two stage, because they could really help you with dealing with a scream session from your child.  The secret to dealing with temper tantrums and meltdownsIn episode 011_ we chat about:The difference between a tantrum and a meltdown…and yes, there is oneFive different tactics to best handle either a tantrum or a meltdown (and no, screaming at your children is not one of them)The surprising practice that will help you deal with tantrums and meltdownsLINKS:Connect via Instagram

As women we are conditioned to believe that we have to do it all. That if we don’t do it, no one else will. Or if it’s not done right, then we have to re-do it. But what if we gave that all up. What if we began to realize that we don’t have to be superwoman? Where you finally started to trust others around you and believed that getting one item crossed off your to-do list each day was okay. This conversation came from a night out with one of my best friends, who was telling me she aspired to be me when she was a mom. While I’m extremely flattered, I had to tell her that I don’t do it all. I’m not superwoman, and every other woman out there in the world shouldn’t be either. You’re not superwoman and neither am IIn episode 010_ we chat about:How to release the expectations we’ve put on ourselvesWhy you need to start asking for more helpBeginning to trust that our partners can do more than we give them credit forWays to fill up your cup (and know that it’s okay to do so)LINKS:Connect via InstagramFree 3 step guide to finding balance

We've all said it before: "I'm too busy to do x, y or z". Our lives feel busier than ever lately. We're working while homeschooling, parenting and running businesses. Honestly just trying to keep our sh*t together on a regular basis and it's not always easy. So I get it. I get what it's like to feel like you have to do it all and still wonder how you're going to fit in self care practices. How you're going to make it to the gym at least once this week. Or start writing that book that's been on your mind. But here's where saying, I'm too busy is actually just your fear and ego talking and getting in the way.  Why “I’m too busy” is just your fear talkingIn episode 009_ we chat about:Why the busy badge of honor should no longer be a badge we hold ourselves toHow being busy is actually a cop out and holding you backWhat being busy truly makes you doHow to gain at least an hour back in your dayLINKS:Connect via InstagramRun your Human Design chartHuman Design with ChelseaEverything is Figureoutable by Marie ForeleoMy favorite time tracking app

Infertility affects 10% of women in the US population, yet so many are afraid to speak out about it. They feel like it’s somehow their fault for being infertile and needing to turn to IVF as a way to get pregnant. I’m here to break that stigma and share our story and journey through the IVF process and what allowed us to have a successful egg retrieval and transfer on the first round. If you’re someone who’s about to go through, going through or know someone going through the IVF process, this episode is for you. In episode 008_ we chat about:The signs of infertility and how we knew we were ready for IVF What we did prior to IVF to have a successful pregnancyHow you can help a friend who’s going through the IVF processThe one place NOT to go while navigating IVFLINKS:Connect via InstagramNavigating Infertility and IVF blog postHow to journal for stress and anxiety blog postWisconsin Fertility Institute 

Are you a body positive warrior? Can you be one and, at the same time, also want to lose weight?What makes someone body positive and how do you cultivate body positivity within yourself when you’re feeling less than stellar in your own skin and are looking to lose weight?It’s a topic I’m taking on today and sharing my thoughts on how to create a positive body image while also being comfortable with losing weight.  Can you be body positive and still want to lose weight?In episode 007 we chat about:What body positivity means to meWhy weight loss hasn’t worked for you in the pastHow the way you’re speaking to and about your body is affecting your ability to lose weightThe one way to make weight loss actually become sustainableCurious about learning how to be more body positive and still lose weight? Snag your free Food and Body Freedom session to help you create a plan for more self confidence and body positivity: https://bit.ly/food-and-body-freedom-session-podcast Connect with me on IG and tell me, do you think you can be body positive and still lose weight?: https://www.instagram.com/ionlycameforthecake1/ 

If you’ve been considering joining Weight Watchers (WW), or maybe you’ve been on it for years, this episode is going to be one to hear my take on why WW isn’t what you might think it is.After 5+ years on Weight Watchers, I like to think I know a thing or two about this diet program. I felt it very necessary to share more details on WW and what you should be taking into account if you’re thinking about starting or how the program has affected your health if you’re currently on WW. Why Weight Watchers isn’t all it’s cracked up to beIn episode 006 we chat about:Why WW doesn’t actually allow you to eat everything you wantWhy WW truly is a dietThe new lifestyle practice to help you stop restricting and feeling guilty A guide for helping you love ALL foods againSnag your FREE ‘I Love Food’ guide: https://www.ionlycameforthecake.com/free-guide-creating-improved-healthy-habits-your-way/ Connect with me on IG and tell me, are you still a WW fan?: https://www.instagram.com/ionlycameforthecake1/ 

Feeling stuck in your health journey lately? Or wondering why it feels so hard to lose weight? Or struggling with reaching a positive body image?These 10 body positive affirmations are going to help set you on the right track by helping you achieve your health goals.10 Body Positive Affirmations to Help with Weight Loss and Improved Self EsteemIn episode 005 we chat about:Why you should practice affirmationsThe most important aspect to re-wiring your brainHow to become energetically on board with your affirmationsThe best way to get your affirmations to actually workWhat to do when you feel your affirmations are a load of crapRead the blog post for the written affirmationsWere any of these affirmations feeling sticky or not sure how to get your mind on board with getting them to work for weight loss and positive body image? Schedule a free Food and Body Freedom session to help you begin to implement many of the affirmations shared in this episode: https://bit.ly/food-and-body-freedom-session-podcast Connect with me on IG and tell me which affirmations you’re going to put into practice today: https://www.instagram.com/ionlycameforthecake1/