Stress isn’t just in your head—it affects your whole body!

Chronic stress can lead to inflammation and serious health issues. In my recent chat with Emma O'Brien, we discussed the importance of addressing stress before it escalates. Emma shared her own experience of physical collapse due to stress, underscoring the need for emotional regulation and mindset work. Self-care should be daily maintenance for mental and physical health, not a luxury.

Emma is a certified HeartMath coach and a Martha Beck Wayfinder trained life coach. She blends intuitive and no-nonsense, practical coaching skills with her extensive expertise in helping her clients shift their mindsets & change their lives for the better.

She helps women get unstuck, stop people pleasing, overcome overwhelm & reignite their passion & purpose. Alongside her coaching practice, Emma brings two decades of entrepreneurial expertise to the table.

Did you know that quality sleep is essential for mood, decision-making, and overall well-being? In my latest podcast episode with Amanda Chocko, we delve deep into why sleep is often overlooked and how it impacts our daily lives. She introduces us to her three main pillars for achieving better sleep:

1. Sleep Hygiene: Establish a calming bedtime routine and consistent sleep schedule.

2. Daily Habits: Be mindful of how diet, exercise, and light exposure affect your sleep.

3. Stress Management: Techniques to manage stress effectively before bedtime.

These practical tips can make a huge difference in your sleep quality.

Amanda Chocko is a Nutritional Therapist, Sleep Coach, and Author of the newly released book - Relax Sleep Thrive: Your 5-Week Journey to Peaceful, Restorative Sleep.

Having grappled with insomnia for decades, Amanda decided to take matters into her own hands in 2021 when her sleep issues became chronic. Tired of short-term solutions that failed to address the root cause, she dedicated two years to meticulously researching the science behind sleep. Amanda's deep dive into sleep research resulted in the development of a successful methodology that addressed her own chronic insomnia.

Recognizing that many of her clients were struggling with the same sleep issues, she was inspired to pen down her knowledge and experience. This book is a distillation of Amanda's professional expertise, personal struggle, and her determination to help other women find the root cause of their sleep issues and conquer chronic insomnia. Amanda's mission is not just to share her knowledge, but to empower women, helping them understand and manage their sleep patterns. Her hope is that this book will serve as a lighthouse, guiding fellow insomnia sufferers toward a peaceful night's rest.

Amanda lives in Holland, Michigan with her husband Dan, and has 2 adult sons, Christopher & Nicholas.

Connect with Amanda!

Website - www.amandachocko.com

Instagram, LinkedIn, Facebook

Did you know that emotional intelligence is crucial for effective leadership and workplace harmony?

In this episode, I had an enlightening conversation with Jacquiline Wagner about the often-overlooked role of emotional intelligence at work. We discussed how self-awareness, empathy, motivation, self-regulation, and social skills can transform workplace culture. Effective conflict resolution can prevent minor issues from escalating into legal battles. It's all about creating an environment where employees feel valued and heard

For more than twenty-five years, Jacquiline Wagner, Esq., the proud President of Wagner HR, has been representing, advising, and training business owners, employers, supervisors, and Human Resources professionals in all aspects of Employment Law. Stemming from her seasoned experience, Jacquiline has designed an effective four-point system tailored to cultivate the emotional intelligence of leadership, maximize the full potential of employees, and effectively reduce the risk of Employment litigation.

Ever felt burnt out doing what you love?

In my latest podcast episode, I had an insightful conversation with Steph Blake, CEO of Simple Business School, about the power of simplification in business. Steph shared her journey from corporate life to becoming an entrepreneur, emphasizing how streamlining operations can prevent burnout. One major takeaway? Focus on income-generating activities. Instead of spreading yourself thin across multiple platforms, identify what brings in the most revenue and double down on that. This approach not only boosts efficiency but also enhances productivity.

Steph Blake is the founder & CEO of the Simple Business School™ membership & Simple Business Suite™, a customized all-in-one software for online business owners. She's a business coach & productivity expert who helps online business owners run simple, streamlined & profitable businesses in less than 20 hours/week. She's been in business for 8.5 years and has helped thousands of people start and scale their own businesses to reach their unique freedom goals. She's also a tech nerd, systems strategist, wife, mom of 2 boys under 5, and Amazon Prime addict.

In our latest podcast episode, Angela Frank shares her expertise in creating a streamlined marketing ecosystem. Did you know that prioritizing quality over quantity in marketing can lead to better performance and returns? Angela emphasizes that businesses should avoid overextending by trying to replicate competitors' efforts. Instead, focus on what truly works for your brand.

Angela Frank is a fractional CMO with a decade-long track record of generating multimillion-dollar marketing revenue for clients. She is the founder of The Growth Directive, a marketing consultancy helping brands create sustainable marketing programs. Her new book Your Marketing Ecosystem: How Brands Can Market Less and Sell More helps business owners, founders, and corporate leaders create straightforward and profitable marketing strategies. Angela also hosts The Growth Pod podcast, where she shares actionable tips to help you build a profitable brand you love.

Did you know that procrastination often stems from deep-seated fears and worries?

In the latest episode, Cacye Eastwood shares how our brains instinctively protect us from failure, rejection, and judgment, leading to avoidance behaviors. Understanding these underlying fears is the first step toward overcoming procrastination. Tune in to learn more about how to tackle these challenges head-on and make progress in both personal and professional life.

Cayce Eastwood is a multi-passionate business owner and certified mindset coach helping online entrepreneurs overcome procrastination and self-sabotage. Offering personalized 1:1 support and her Procrastination to Success Society, she gives clients the tools and accountability to pursue their goals and build their dream businesses bravely.

Cacye Eastwood is currently promoting her "Gentle Business Bundle," a resource that goes beyond business tools to include mindset, self-care, and creative support. It's about engaging mindfully with materials that resonate with you. If you're looking to navigate business challenges with a balanced approach, this bundle might just be what you need.

Have you ever felt overwhelmed in the kitchen?

In this latest episode, I chatted with Jen McNabb, a technology project manager turned passionate cook. Jen’s story is a journey of rediscovering a love for cooking, sparked by watching chefs on the Food Network. From feeling isolated to entering cooking contests and creating her “101 Sauce” on Lifetime’s "Supermarket Superstar," Jen’s journey is truly inspiring. It’s a reminder that passion can be found in the unlikeliest of places, and it’s never too late to pursue it.

She made a crazy, unexpected brain switch while watching the Food Network. She suddenly thought “Shit! I can totally do this cooking thing!” Jen taught herself to cook through cookbooks and the early Internet days, which definitely was NOT what it is today, and became an accomplished contest cook as her hobby. She’s won several contests and has been on two cooking competition television shows, most recently the latest season of Food Network's Outchef'd where she had to cook against Chef Rocco Dispirito and had NO IDEA this was happening.

Jen’s goal is to help others cross that gap from completely overwhelmed to “let’s see what I have to throw together deliciously tonight” and hope to see that lightbulb moment in others!

In this episode, we explore the importance of setting boundaries to reclaim time and energy, a central theme in my upcoming book, "Balance Breakthrough." I discuss how boundaries can prevent burnout, enhance well-being, and empower individuals. You’ll get actionable steps for identifying non-negotiables, practicing saying no, and communicating boundaries clearly. Boundaries are a form of self-respect and essential for managing daily responsibilities while prioritizing self-care. The episode aims to inspire you to create a balanced and fulfilling life.

Boundaries are often misunderstood as being selfish or difficult to implement. Overworking doesn’t have to equate to success. Discover how setting boundaries can empower you and improve your overall well-being.

In today's fast-paced world, we often overlook the importance of nurturing our souls. Dr. Shalonda Atkins and I discussed how creating space for introspection and self-care can help us connect with our true desires.

She is a motivational speaker, success coach, national board-certified physician assistant, entrepreneur, world traveler, philanthropist, AND dreamer who has spent the last 25 years serving a socioeconomically and ethnically diverse population of patients, clients, students, and audiences. 

Sherlonda is known for her ability to deliver engaging motivational messages with wit and style geared primarily towards professionals who find themselves feeling STUCK when their current goals, career aspirations, and interests shift and no longer represent the current version of who they are. 

In this latest episode, I had an enriching conversation with Tatiana LaBello. One standout moment was when Tatiana explained her "CLIMB" framework for mindset work: Clarity, Letting Go, Intention, Mindset Mastery, and Building a Support System. It's a practical tool for anyone looking to bring more clarity and purpose into their lives. We delved into the importance of self-care and gratitude, and Tatiana shared how her morning routine—and her belief in surrounding oneself with supportive people—can help maintain a positive mindset. If you're looking to find balance in your busy life, this episode is packed with valuable insights!

Tatiana has always had an entrepreneurial spirit, an attitude of gratitude and an insatiable desire to succeed which has allowed her to attain a magnitude of accomplishments. This is Tatiana's driving force behind her mission. She inspires, motivates and encourages women to create a life by design, stepping into their calling with clarity, confidence and courage.For over two decades, Tatiana has worked as a host, actress, spokesmodel, personal trainer, health & fitness consultant, beauty advisor, pageant consultant and coach. After winning many National Fitness Titles, she would become one of the TOP Fitness Competitors and most sought after Spokesmodels in the business. From hosting fitness Infomercials to ESPN’s Top Fitness Show to acting on the Big Screen to hosting on the Red Carpet in Hollywood. Tatiana is an author of two books. She is a former beauty pageant titleholder, and NFL/NBA professional cheerleader. As a certified life coach and lifestyle specialist, Tatiana passionately empowers women to live their dream lives through her Beautiful YOU Group coaching program, one-on-one client sessions, and powerful motivational talks from the stage.

Ever felt guilty for wanting something for yourself? You're not alone.

In this latest podcast episode, Laura Aura talks about the importance of intentionality and self-care. She reassures that investing in oneself enhances the ability to support others. By prioritizing personal happiness and well-being, you can positively impact the lives of those around you. It is a must-hear conversation for all women balancing multiple responsibilities.

LauraAura is a vibrant speaker, mindset coach, and host of The Gutsy Podcast, a Top 100 Podcast. She teaches people how to quit settling and start radiating by shifting their “mind junk”. Through her activating speeches, LauraAura helps audiences stop overthinking and overcomplicating their next move, allowing them to get what they truly want. As an all-around visionary, LauraAura is the first to push you out of your comfort zone and the last to hug you as you head to the next level of your life. Let her guide you to stop fighting yourself and start embracing a life you feel alive in.

Did you know the average person wears only 15% of their wardrobe 85% of the time? Understanding your personal color palette can significantly boost your confidence. In this latest podcast episode, I chat with Melissa Crangle from House of Color Buffalo Southtowns about the transformative impact of color analysis.

She explains how identifying your unique skin undertones can guide you in choosing colors that enhance your natural beauty. Tune in to learn about the four seasonal palettes and how wearing the right colors can make you stand out and feel incredible!

In this episode, Christine Cooper and I delved into the transformative power of self-reflection in nurturing meaningful relationships. Christine shared her journey from being a "mean girl" to valuing emotional intelligence and genuine connections. One key takeaway? Our actions and inactions both significantly impact those around us. It's essential to reflect on our behavior and continuously strive for better emotional regulation and communication.

Romy van der Merwe is a certified Life Coach fluent in 3 languages. With nearly two decades of professional experience, she specializes as an Imposter Syndrome Coach, dedicated to helping ambitious professionals overcome self-doubt and achieve their true potential.

Here’s some of the things we covered that you won’t want to miss:

• Gratitude as Self-Care

• Understanding Imposter Syndrome

• Practical Strategies

• Daily Practices for Positivity

Drawing from her own experiences and learnings, Romy is passionate about guiding others to avoid the same mistakes she made. Not only has Romy excelled as a successful Commercial Real Estate Broker and entrepreneur, but she has also left her mark as a competitive international swimmer representing South Africa. Her athletic achievements include receiving a scholarship to Florida State University (FSU), captaining the FSU Women's team, and competing multiple times at the NCAA's and multiple World Cups.

Romy's deep understanding of the pressures faced by ambitious professionals fuels her commitment to helping individuals banish imposter syndrome and shatter self-doubt. Through her expertise, she empowers her clients to gain clarity on their goals and confidently take action towards achieving them.

In this episode, we dive deep into the common pitfalls that many encounter while trying to establish a self-care practice. If you're looking to build a sustainable and effective self-care routine, this episode is a must-listen. We’ll explore the three biggest mistakes to avoid and provide practical tips to help you create a self-care practice that truly works for you.

Did you know that small, intentional changes can transform your entire day and overall well-being? In my recent episodes with health and wellness coach Steph Jenco, we dive into various aspects of maintaining a balanced life:

• Morning Routines Matter

• The Power of Gratitude Journaling

• Wellness for Kids

• Unlearning and Listening to Your Body

• Flexibility in Wellness Practice

Tune in to learn more about how these small changes can lead to big improvements in your well-being.

Stephanie Genco is a Health & Wellness Coach and Holistic Nutritionist, as well as the owner of Wellness in the Village in Alden, NY. Steph looks at personal wellness as a series of actively pursued goals that are within our control. Through coaching experiences, she helps clients learn how to nourish their bodies with whole plant foods while maintaining a positive relationship with "fun" or convenience foods. She incorporates enjoyable movement, self-care, and mental health support into daily routines in ways that spark joy.

Self-awareness is the foundation of all healthy relationships. In my latest chat with Luella Jonk, we explored how understanding and valuing ourselves can positively influence our romantic, work, and family connections. She shared that beginning your day with gratitude can set a positive tone and promote better communication throughout the day.

Luella Jonk is a Registered Psychotherapist and a Certified Functional Medicine Practitioner who has dedicated her practice to educating her clients on what it takes to achieve emotional and physical wellness. She is particularly passionate about melding work and home life in a stable, satisfying, and healthy way.

Ever wondered about the power of self-exploration? Myf Galloway shares how understanding your past experiences, values, and beliefs can significantly impact your present and future. Her unique self-exploration, empowerment, and embodiment framework is a game-changer for achieving aligned action and personal growth. Tune in to learn more about how uncovering what makes you tick can transform your life!

Myf Galloway is a corporate training and development manager, and personal trainer and has her own life and performance coaching business where she helps leaders to achieve their goals faster and step into their next evolution. She does this using her 3 part self-exploration, empowerment, and embodiment framework. She is the host of the Actually, You Can Podcast and has authored a book by the same name.

The latest episode explores various strategies to enhance productivity and maintain well-being. I debunk the myth of multitasking, the downside of working long hours, the power of saying no, and the importance of taking regular breaks to maintain creativity and overall well-being.

Tune in to learn how to make small adjustments for significant improvements in your productivity and health.