Back to You in 5 | What Self Care Looks Like...: Recent Episodes

Brittany Elliott

Hey, Mama!

I'm Brittany Elliott, a wife and mother helping other mothers reconnect with themselves through self care.

As a mother, you may believe you don't have the time for self care or reconnection. I've been there. I know it seems impossible to make time for ourselves when we have so many other priorities.

Through this podcast, I hope to give you realistic ways to include self care into your daily life.

Summary

In this episode, Brittany Elliott discusses the importance of morning routines and how they can help working moms reconnect with themselves through self-care. She shares her own morning routine and emphasizes the need to prioritize time for oneself in order to thrive in motherhood. Brittany acknowledges the challenges of establishing a morning routine and offers tips for starting small and gradually building up. She also addresses the negative self-talk and external criticism that may arise when prioritizing self-care. Overall, Brittany encourages listeners to take one step at a time and make progress towards a more fulfilling and balanced life.

Takeaways

Morning routines are important for working moms to reconnect with themselves through self-care.

Starting the day with time for oneself can help navigate the challenges of motherhood.

Establishing a morning routine can be difficult, but starting small and gradually building up can make it more manageable.

Negative self-talk and external criticism may arise when prioritizing self-care, but it's important to remember the goal of being a fantastic mother without losing oneself.

Taking small steps and making progress towards self-care can lead to a more fulfilling and balanced life.

Visit ⁠⁠backtoyouin5.com⁠⁠ for more resources to support you on your self-care journey

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Summary

In this episode, Brittany discusses the invisible challenges of motherhood. She talks about the different categories of mothers and how these challenges affect all of them. Brittany shares her personal experience of feeling overwhelmed by mom guilt, the mental load, decision fatigue, and the new limitations in her body. She emphasizes the importance of self-care and self-fulfillment in motherhood and provides tips for overcoming these challenges.

Takeaways

The challenging parts of motherhood go beyond sleep training and feedings, and include mom guilt, mental load, decision fatigue, and new limitations in the body.
There are three categories of mothers: living the dream, challenge accepted, and riding the wave. Regardless of the category, all mothers face these challenges.
Self-care and self-fulfillment are important in motherhood. Taking time for reflection, setting boundaries, and prioritizing emotional wellness can help overcome these challenges.
Doing a brain dump, organizing for the week ahead, and setting priorities can help manage the mental load and decision fatigue.
Honoring and loving your body after childbirth is crucial for physical and emotional wellness.

Visit ⁠backtoyouin5.com⁠ for more resources to support you on your self-care journey

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Summary

In this episode, Brittany Elliott discusses the concept of doing things for your future self as a helpful tool for self-care. She emphasizes the importance of focusing on the five wellness points: social, spiritual, emotional, intellectual, and physical wellness. Brittany also introduces the concept of the B room, a space for decompressing and reflecting. She provides practical tips for doing things for your future self, such as meal planning and prepping, picking out clothes for the week, syncing calendars, making reservations for future date nights, and automating finances. These strategies can help reduce stress and create a sense of peace and fulfillment.

Takeaways

-Focus on the five wellness points: social, spiritual, emotional, intellectual, and physical wellness.

-Create a "B-room", a space for decompressing and reflecting.

-Practical tips for doing things for your future self include meal planning and prepping, picking out clothes for the week, syncing calendars, making reservations for future date nights, and automating finances.

-These strategies can help reduce stress and create a sense of peace and fulfillment.

Visit ⁠⁠backtoyouin5.com⁠⁠ for more resources to support you on your self-care journey

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

In this episode, we dive into the "Sunday Blues" – that overwhelming, anxious, and sometimes dreadful feeling that hits at the end of the weekend. As mothers, we're constantly thinking ahead, and Sundays often signal the start of the week's challenges, especially if you're a working mom with school-aged kids. Mondays can feel like a wave of exhaustion and stress as the full weight of the new week settles in. But how can we fix this and curb the Sunday Blues?

Here’s what we cover in this episode:

Identifying the Stressors: What exactly about the upcoming week is causing that Sunday dread? Whether it’s early mornings, the kids resisting school, or the overwhelming workload, pinpointing the source is the first step to relieving stress.
Building Routines: Establishing consistent routines helps minimize decision-making and creates a sense of flow, even on weekends. Why keeping the same morning and evening routines all week can keep anxiety at bay.
Creating a Schedule: Schedules give structure to our routines. We discuss how scheduling your daily activities, even loosely, can reduce the chaos and create stability.
Planning Ahead: We talk about the importance of planning, including using the 5 W’s (Who, What, When, Where, and Why) to make life more organized and manageable. Plus, how writing things down (instead of keeping it all in your head) can make everything run smoother.

We also touch on a key reminder: consistency is your friend. Breaking routines over the weekend can make Monday mornings feel even more daunting, so maintaining similar structures across all seven days can help reduce the Sunday Blues.

Action Step: This week, do a time audit to assess how you're spending your time. Download the time audit tool linked in the show notes and track your activities from today through Saturday to better understand where adjustments are needed for smoother days ahead.

Tune in to discover how small shifts in routines, schedules, and planning can make Sundays a lot more manageable – and even enjoyable!

Grab your time audit at backtoyouin5.com/time-audit.

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In this episode, Brittany discusses an overall wellness approach to self-care, which includes social, physical, spiritual, emotional, and intellectual wellness. She shares her personal journey of reconnecting with herself after experiencing a shattered sense of self as a working mom. Brittany emphasizes the importance of simple and sustainable self-care activities that prioritize individual needs. She provides specific activities for each wellness point, such as eating dinner with the family for social wellness, engaging in 10-15 minutes of movement for physical wellness, and practicing morning prayer or meditation for spiritual wellness.

Takeaways

An overall wellness approach to self-care includes social, physical, spiritual, emotional, and intellectual wellness.
Prioritizing self-care activities that boost the wellness points you need most is essential.
Self-care is not just about luxurious activities; it is a daily practice of protecting well-being and happiness.
Reconnecting with oneself after experiencing a shattered sense of self is crucial for working moms.
Simple and sustainable self-care activities, such as eating dinner with the family and engaging in movement, can enhance overall wellness.
Mindset work and developing a growth mindset are key components of intellectual wellness.

Visit backtoyouin5.com for more resources to support you on your self-care journey

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Here are 5 Self-Care Takeaways to bring with you into August and beyond.

Keep your self-care routine simple and time-based.
Choose a suitable time for everyone involved.
Be intentional and give space to your self-care.
Gain clarity on why self-care is important to you.
Prioritize overall wellness by focusing on one wellness point at a time.

Chapters

00:00 Introduction and Overview of Self-Care Coaching Program

06:17 Choosing a Suitable Time for Self-Care

08:29 Being Intentional and Giving Space to Your Self-Care

11:22 Gaining Clarity on Your Why for Self-Care

14:40 Prioritizing Overall Wellness in Your Self-Care Routine

17:06 Conclusion and Overall Wellness Quiz

18:59 Outro (1).mp4

Resources

Wellness Quiz - backtoyouin5.com/quiz

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It's important to hold space for yourself along your motherhood journey. We are wired to attach our value to how productive we can be. We do things to increase our efficiency instead of our energy.

This episode includes ways you can hold space for yourself, so you can feel vibrant, empowered & fulfilled.

Takeaways

Slowing down and taking the time to sit and enjoy a meal can help create a sense of stillness and connection with oneself.
Reflecting on the programming we received from our parents can help us understand our default behaviors and make intentional changes.
It is important to hold space for ourselves and prioritize self-care, even in small ways.
Self-care is about making intentional decisions to protect our well-being and happiness.
Small changes and choices can lead to transformation and a more fulfilling motherhood experience.

Resources

Brittany's website - backtoyouin5.com

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Sarice Holley shares her expertise in intuitive eating and the importance of ditching dieting for a healthy lifestyle. She provides tips on how to differentiate between physiological hunger and emotional eating, and how to respect your hunger and fullness.

This episode dives into the importance of making sustainable lifestyle changes rather than temporary diets, and the role of portion control and mindful eating in weight loss journeys.

Sarice shares strategies for breaking unhealthy habits, such as taking a moment to pause before eating and adding volume to meals with nutritious foods. She also discuss the benefits of meal planning and protein-rich breakfasts.

Takeaways

-Intuitive eating is about listening to your body's hunger and fullness cues and eating in response to those cues.

-Respecting your fullness means stopping eating when you're satisfied, not overly full.

Making small, realistic changes to your eating habits and focusing on portion control can lead to sustainable weight loss. Be mindful of the impact of the food you eat and make realistic choices.
Indicators of an unhealthy relationship with food include seeking comfort from food and feeling guilty afterwards.
Break unhealthy habits by taking a moment to pause before eating and adding volume to meals with nutritious foods.
Meal planning can save time, money, and reduce decision fatigue.
Breakfast foods can be flexible and include savory options.

Sarice's website - https://sariceholley.com/

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Autumn McKay shares her journey from teacher to stay-at-home mom and entrepreneur.

Recognizing the burnout that can accompany motherhood, Autumn developed The Full Life Gratitude Journal for Moms to help others find joy and mindfulness in their daily lives. Beyond education and parenting, she finds joy in outdoor activities with family, dream vacation planning, and immersing herself in the pages of captivating books.In this episode, Autumn discusses the importance of gratitude journaling, quality time with kids, and balancing work and personal life. She provides valuable insights for moms seeking a more active and balanced lifestyle.

Takeaways

Gratitude journaling can help combat mom burnout and promote a positive mindset.
Quality time with kids involves hands-on activities, learning, and connection.
Balancing work and personal life requires setting goals and giving oneself grace.
Understanding children's misbehavior as a need for connection can improve parenting.
Moms can benefit from low-prep, budget-friendly, and educational activities for kids.

Resources:

Autumn's website - www.bestmomideas.com/

Brittany's website - backtoyouin5.com

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Stacey Herrera, an intimacy and relationship coach, discusses the importance of intimacy in relationships and the signs that intimacy is lacking. She emphasizes that intimacy is not just about sex, but about being close and connecting with others on a deep level.

Stacey highlights the need for self-awareness in order to cultivate intimacy and navigate relationships effectively. She also discusses the role of vulnerability in maintaining intimacy and suggests ways to improve self-awareness, such as meditation, journaling, and seeking feedback from others. The conversation explores the dynamics of emotional labor and vulnerability in romantic relationships.

Self-intimacy and self-acceptance are identified as crucial for healthy relationships. The conversation also touches on the societal pressures faced by men and the need for grace and understanding in relationships.

Takeaways

Intimacy is about being close and connecting with others on a deep level, and it is not limited to sexual intimacy.
Self-awareness is crucial for cultivating intimacy and navigating relationships effectively.
Improving self-awareness can be achieved through practices such as meditation, journaling, and seeking feedback from others.
Women have the luxury of having vulnerable and intimate friendships, while men rely on the emotional container of their romantic relationships.
Open communication is key in addressing issues in relationships, but it's important to approach difficult conversations with care and respect.
Self-intimacy and self-acceptance are essential for healthy relationships, as accepting oneself allows for greater acceptance of others.
Grace and understanding are crucial in maintaining healthy and loving relationships.

Resources

The Sensuality Project - https://staceyherrera.com/

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Karen DeLoach, an artist and art teacher, about the healing power of art and creativity. Karen shares personal stories of how art has brought healing and restoration to individuals, including a young man who used art to overcome physical and mental challenges after a stroke, and a woman who found solace and distraction from her cancer diagnosis through creating art.

Karen emphasizes the importance of intellectual wellness and encourages listeners to explore their own creativity and engage in artistic activities for mental, emotional, and physical well-being.

Takeaways

Art and creativity have the power to bring healing and restoration to individuals.
Engaging in artistic activities can improve mental, emotional, and physical well-being.
Intellectual wellness is an important aspect of self-care and involves recognizing and expanding one's creative abilities.
Encouraging children to be creative can help them develop problem-solving skills and express themselves.
Art is a form of self-therapy and can provide a sense of joy, distraction, and focus.

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It is very important for mothers to prioritize their own needs and passions in order to show up well for the people who need them most. We do this by being mindful of our own social, physical, spiritual, emotional, and intellectual wellness. In this episode, you will learn how to engage in activities that bring you joy and fulfillment, without neglecting your children or your spouse.

Takeaways

Getting back to oneself in motherhood is about reconnecting with what brings joy and fulfillment.
Mothers should prioritize their own needs and passions to maintain a sense of identity.
Engaging in activities that align with these pillars can help mothers feel more fulfilled and vibrant.
It's important for mothers to remember that they are more than just mothers and to stay connected to their other roles and experiences.

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Summary

In this conversation, Brittany Elliott interviews Tiffany West, the creator and CEO of Interior Health Design LLC. Tiffany shares her personal journey of overcoming emotional and physical challenges, including anxiety, depression, chronic pain, and asthma. She discusses the impact of trauma on her life and how she developed the Calm Remedy, a four-step framework for healing. Tiffany also talks about the challenges and growth she experienced in motherhood and how it inspired her to pursue her passion for emotional care coaching. She emphasizes the importance of normalizing trauma and self-care as a holistic approach to well-being.

Takeaways

Trauma is a normal part of the human experience and can manifest as physical and mental health challenges.
Connecting with oneself and validating emotions are essential for healing and growth.
Motherhood can inspire personal and professional growth, pushing individuals to pursue their passions and pave their own paths.
Self-care involves addressing emotional, mental, and physical needs and rebuilding a positive relationship with oneself.
Seeking support from coaches and therapists can be beneficial for personal development and maintaining emotional well-being.

Chapters

00:00 Introduction and Background

02:38 Early Life and Struggles

08:47 Challenges in Motherhood

16:12 Understanding and Addressing Trauma

20:27 Impact of Motherhood on Personal and Professional Goals

34:42 Finding Hope and Support

37:23 Inspiring Children and Paving Your Own Path

40:31 Self-Care as Emotional and Physical Well-Being

Links:

Tiffany's Website - https://tiffanycoachme.wixsite.com/soulwork

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Summary

Chanel Spaulding, a mother of six boys, shares her journey into motherhood and how it has shaped her goals and aspirations. She emphasizes the importance of having a support system and creating structure and downtime for self-care. Chanel encourages women to lead with their womanhood and not define themselves solely by their roles as mothers. She also highlights the significance of setting personal timelines and boundaries, and finding time for intentional self-care.

Takeaways

Motherhood can be a transformative experience that pushes women to grow and accomplish their goals.

Having a strong support system, such as family and friends, is crucial for mothers.

Self-care is about intentionally making time for oneself and engaging in activities that bring joy and fulfillment.

Women should lead with their womanhood and not define themselves solely by their roles as mothers.

Chapters

00:00 Introduction and Background

01:10 Journey into Motherhood

04:02 Support System

06:20 Balancing Motherhood and Self

08:14 Checking in with Yourself

10:07 Self-Care with Young Children

13:47 Accomplishing Goals as a Mother

16:29 Leading with Womanhood

26:30 Finding Chanel's Work

30:08 What Self-Care Looks Like

Links:

https://www.freeyourselffitness.com/

https://cmsinspires.com/

https://www.psychologytoday.com/us/therapists/chanel-m-spaulding-pittsburgh-pa/1162246

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Summary

In this conversation, Lindsay Lusk shares her journey into motherhood, including struggles with infertility and postpartum depression. She discusses the challenges she faced and the lack of support she experienced. Lindsay emphasizes the importance of seeking help and advocating for oneself, sharing her own experience with finding the right medication for her postpartum depression. She encourages new moms to reach out for support and not be afraid to ask for help. Lindsay's story highlights the need for understanding and compassion for mothers experiencing postpartum depression and anxiety.

Takeaways

Struggles with infertility can be emotionally challenging and may require seeking medical help.
Postpartum depression and anxiety are common and can have a significant impact on a mother's mental health.
It is important to seek help and support from healthcare professionals and loved ones when experiencing postpartum depression or anxiety.
Advocating for oneself and finding the right medication can make a significant difference in managing postpartum mental health.
New moms should not be afraid to ask for help and should prioritize their own well-being to be the best mothers they can be. Motherhood comes with challenges, but accepting it as a life choice can bring fulfillment.
Goals and priorities may shift as a result of motherhood, and that's okay.
Motherhood can provide an opportunity to heal and nurture your inner child.
Self-care is essential for mothers to maintain their well-being and show up as the best version of themselves.

Chapters

00:00 Introduction and Background

01:18 Struggles with Infertility

04:14 Postpartum Depression and Anxiety

08:28 Dark Thoughts and Seeking Help

13:29 Lack of Support and Understanding

16:27 Finding the Right Medication

21:40 Feeling Better and Pregnancy

23:19 Hope and Advocating for Yourself

27:58 Being the Best Mom and Getting Help

29:16 The Challenges of Motherhood

30:09 Accepting Motherhood as a Life Choice

30:26 The Fulfillment of Motherhood

30:36 Struggling and Growing as a Mother

33:28 Motherhood's Impact on Goals

35:10 Changing Priorities as a Mother

36:07 Healing the Inner Child Through Motherhood

38:13 Embracing Change and Manifestation

39:21 The Importance of Self-Care

41:08 Finding Balance and Gratitude

42:47 Practical Self-Care in Real Life

Links:

Lindsay's Instagram

https://www.instagram.com/liiindsaylusk/

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In this conversation, I interview Taylor Clemm, a wellness enthusiast and the visionary behind DAWA, a joyful lifestyle brand. Taylor shares her journey into motherhood, the challenges she has faced, and how she has overcome them. We also dive into the importance of self-care and loving oneself, as well as the different stages of pregnancy, birth, and afterbirth. Taylor shares her self-care routine and emphasizes the need for mothers to be mothered during the afterbirth stage. Overall, the conversation highlights the importance of intentional self-care and the transformative power of motherhood.

Takeaways

Self-care is essential for mothers to maintain their well-being and prevent burnout.

Each stage of motherhood, from pregnancy to afterbirth, requires different forms of care and support.

Loving oneself and practicing self-compassion are crucial for navigating the challenges of motherhood.

Setting goals and accomplishing them can provide a sense of purpose and fulfillment in motherhood.

Links:

Taylor's Website - https://www.dawaisjoy.com/

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Summary

Dr. Kate shares her journey into motherhood while building a career. She discusses the challenges of balancing work and motherhood, including the need to pivot and make different decisions. Kate highlights the impact of motherhood on her career choices and the importance of showing up for her children. She also addresses the challenges of dealing with judgment from others and the importance of giving space to different parenting styles. Kate emphasizes the need to recognize children as individuals with their own feelings and desires. She shares how motherhood has pushed her to accomplish her goals and make career changes that prioritize her family.

Takeaways

Balancing work and motherhood requires flexibility and the ability to pivot.

Dealing with judgment from others is a challenge, but it's important to prioritize your own parenting style and the needs of your children.

Recognizing children as individuals with their own feelings and desires is crucial for their development.

Motherhood can push you to accomplish your goals and make career changes that prioritize your family. Rigid expectations can lead to feeling stuck and unable to adapt to new circumstances.

It's important to hold space for oneself and give oneself grace when expectations don't align with reality.

Self-care is about protecting one's well-being and happiness, and it can take many forms.

Self-care can involve intellectual growth, spending time with loved ones, and allowing oneself to be vulnerable.

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Latrice Rose-Moore shares her journey into motherhood and the challenges she faced as a single mother. She emphasizes the importance of mental health and self-care for mothers. Latrice also discusses how motherhood influenced her decision to become an entrepreneur and pursue higher education. She highlights the need for community and connection among mothers and shares upcoming events and programs for mothers to get involved in. Latrice concludes by emphasizing the importance of rest as a form of self-care and resistance.

Takeaways

Motherhood can start at a young age and involve caring for siblings and other family members.

Mental challenges are a significant aspect of motherhood, and it is important to seek support and give oneself grace.

Decisions about separation or staying in a relationship should prioritize mental health and the ability to be the best mother possible.

Motherhood can inspire entrepreneurship and the pursuit of personal and professional goals.

Building community and making connections with other mothers is essential for support and growth.

Rest is a form of self-care and resistance, and prioritizing rest is crucial for overall well-being.

Chapters

00:00 Introduction

03:08 Journey into Motherhood

04:01 Challenges of Mothering

06:00 Impact of Early Mothering Experiences

07:08 Challenges of Single Motherhood

09:20 Mental Challenges of Motherhood

10:06 Advice for Mothers Facing Mental Challenges

13:40 Challenges of Parenting as Children Grow

22:51 Impact of Motherhood on Entrepreneurship

25:52 Continuing Education as a Mother

30:00 Building Community and Making Connections

37:13 Self-Care and Rest

Links

Latrice Rose-Moore's Website - https://melaninmommiespgh.org/

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Summary

In this episode, I interview Domanique Taylor, a brand strategist and website designer, about her journey into motherhood and how it has shaped her personal and professional goals. Domanique shares the challenges she faced as a young mother and how she had to adjust her plans for her career. She also discusses the differences between raising her first son and her second son, and how she has evolved as a mother over the years. Domanique emphasizes the importance of finding your own path and being true to yourself as a business owner. She also talks about the importance of self-care and leaning on your community for support.

Takeaways

Motherhood can bring unexpected challenges and require adjustments to your plans and goals.

Raising multiple children can be a juggling act, but it's important to find a balance and give each child the attention they need.

As a mother, it's important to evolve and grow, embracing the different versions of yourself that come with each stage of motherhood.

Building a business with your spouse can be a rewarding experience, but it's important to maintain separate identities and have time apart.

Self-care looks different for everyone, and it's important to ask for help and lean on your community for support.

Chapters

00:00 Introduction and Background

01:22 Journey into Motherhood

04:23 Different Versions of Motherhood

06:35 Balancing Attention and Time

09:33 Challenges of Having Two Children

11:05 Motherhood and Personal/Professional Goals

13:14 Finding Yourself as a Mother

15:23 Working and Building a Business with a Spouse

22:54 Approach to Branding and Working with Female-Led Businesses

26:05 Self-Care and Asking for Help

27:22 Conclusion and Where to Find Dominique

Links

Domanique Taylor's website - https://www.therebrandlab.com/

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This episode is all about the mental load, which is the cognitive & emotional labor involved in managing a household & caring for children. When we fail to manage our mental load, we become overwhelmed and unsettled in our role as mothers. In this episode, you will learn strategies that will help you manage your mental load. Takeaways

-The mental load of raising children and managing everything else can be overwhelming for moms.

-Taking breaks and managing the mental load is essential for overall wellness.

-Writing down and categorizing tasks can help organize the mental load.

-Clear communication with your partner is crucial to avoid miscommunication and resentment.

-Identifying the 'B room' where thoughts are clearest can help manage the mental load.

-Sorting the mental load can lead to improved productivity and a sense of ease in daily life.

Chapters

00:00 Introduction

01:27 The Importance of Breaks

05:02 Managing the Mental Load

09:06 Utilizing the B Room

11:25 Sorting the Mental Load

12:14 Taking Control of Your Thoughts

13:12 Shared Mental Load in Relationships

15:06 Clear Communication

15:30 Upcoming Mother's Day Series

15:53 Conclusion

Resources

⁠⁠backtoyouin5.com/resources

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In this episode, you'll learn how to overcome your burnout.

Takeaways

-Burnout is a symptom, not a problem on its own. It is important to identify the underlying causes of burnout in order to address and change them.

-High unachievable standards, unrealistic expectations, weak boundaries, a focus on efficiency over effectiveness, and lack of self-care can contribute to burnout.

-Reassessing standards, expectations, and boundaries is crucial in preventing and overcoming burnout.

-Prioritizing self-care and overall wellness is essential for maintaining balance and preventing burnout.

Chapters

00:00 Introduction

00:31 Causes of Burnout

04:52 Unrealistic Expectations

08:05 Weak Boundaries

15:23 Focus on Efficiency over Effectiveness

21:49 Conclusion

Resources

⁠backtoyouin5.com/resources

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In this episode, I'm sharing my personal journey of self-care and motherhood. Tune in to learn more about how my perspective on self-care has evolved over time and the challenges I've faced in reconnecting with myself after becoming a mother. Chapters

00:00 Introduction and Background

03:19 Becoming a Mother

06:43 Struggling with Motherhood

10:37 Importance of Talking About Feelings

15:37 Sharing the Process with Other Mothers

23:52 Simplifying Self-Care

26:11 Self-Care is Personal

27:34 Offering Support and Resources

Resources

backtoyouin5.com/resources

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In this episode, you'll learn how to manage household tasks in a way that promotes well-being and happinessTakeaways

Schedule your household tasks to complement your self-care routine.
Involve children in household tasks to teach responsibility and maintain cleanliness.
Have open conversations with your partner about expectations and division of tasks.
Maintain realistic standards and focus on keeping common areas presentable.

Chapters

00:00 Introduction and Household Task Division

03:16 Managing Household Tasks for Well-being

05:11 Scheduling Cleaning Days

07:09 Involving Children in Household Tasks

08:04 Setting Expectations with Your Partner

09:02 Maintaining Realistic Standards

10:26 Self-Care Takeaways

14:21 Embracing Messiness and Self-Care Challenge

Resources

backtoyouin5.com/resources

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Summary

In this episode, you'll learn the importance of feeling secure in your self-care journey. I'll share my own experiences of planning and scheduling time for self-care activities amidst a busy life. I'll also dive deep into your need for intentional self-care to protect well-being and happiness.

Takeaways

Self-care is essential for protecting well-being and happiness.
Intentional self-care allows for more control and leisure in decision-making.
Self-care activities such as journaling, aromatherapy, spending time in nature, yoga, and reading self-improvement books have various wellness benefits.
Self-care is a path to thriving in different areas of life and supporting others.

Chapters

00:00 Introduction and Background

00:29 Busy Life and Planning

03:18 Feeling in Control of Life

04:14 Self-Care Activities

06:13 Managing the Weight of the World

06:51 Self-Care as the Path

08:16 Support and Tools for Self-Care

Resources

backtoyouin5.com/resources

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In this episode, you'll learn the importance of self-care for mothers and the challenges they face in prioritizing their needs. The need for rest and support during the early years of motherhood is very much overlooked, so mothers need to ask for help often. I'll also highlight the importance of creating simple and sustainable self-care routines and accepting the challenges of motherhood. This episode emphasizes the importance of self-love and taking action to prioritize self-care as a mother.

Takeaways

Self-care is essential for mothers to prioritize their needs and well-being.
Rest and support are crucial during the early years of motherhood.
Creating simple and sustainable self-care routines is key to maintaining well-being.
Accepting the challenges of motherhood and setting goals can help mothers reconnect with themselves.

Chapters

00:00 Introduction and Importance of Self-Care

01:26 Identifying Needs and Prioritizing Self-Care

04:06 Self-Care in the Zero to Two Years Range

06:02 Rest and Asking for Help

07:29 Finding Support and Asking for Help

09:06 Self-Care in the Two to Four Years Range

10:04 Self-Care as Children Get Older

10:58 Creating Simple and Sustainable Self-Care Routines

12:44 Rest, Journaling, and Talking About Feelings

15:54 Accepting the Challenges and Setting Goals

21:06 Invitation to Join Reconnect Program

22:06 Importance of Moms and Self-Love

Resources

backtoyouin5.com/resources

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

In this episode, you will learn the importance of creating a simple and sustainable self-care routine. I'll share my personal experience of needing alone time, and how I created practical activities that bring me joy. You'll also learn the five wellness points that make us feel whole as mothers: social wellness, physical wellness, spiritual wellness, emotional wellness, and intellectual wellness.

Takeaways

Creating a simple and sustainable self-care routine is important for working moms.
Self-care activities can be practical and bring joy.
The five wellness points that make us feel whole as mothers are social wellness, physical wellness, spiritual wellness, emotional wellness, and intellectual wellness.
Adjusting self-care routines based on current needs is necessary for personal growth.

Chapters

00:00 Introduction to Season 12

01:25 Direct Approach to Self-Care

05:26 Self-Care Within the Home

09:44 The Challenges of Motherhood

10:05 The Five Wellness Points

11:07 Prioritizing Different Wellness Points

13:23 Adjusting your Self-Care Routine

14:41 Homework Assignment

Links

The Overall Wellness Quiz - https://www.backtoyouin5.com/wellness-quiz

The Self Care Refresh - https://www.backtoyouin5.com/refresh

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

The hardest part of motherhood has nothing to do with sleep deprivation, childcare arrangements, or cold & flu season. For me, the challenge goes deeper.

In this episode, you will learn how to best manage the challenges of motherhood.

Resources

Self Care Routine Guide - ⁠backtoyouin5.com/guide⁠

Self Care Journals - ⁠backtoyouin5.com/journals

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Every time we get into the car, we don’t have to think about driving, we just know how to do it, but what else does that apply to? In this episode, you'll learn how muscle memory impacts your decision making and how your approach goal setting.

Resources

Self Care Routine Guide - backtoyouin5.com/guide

Self Care Journals - backtoyouin5.com/journals

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Maddy Martinez, Owner and Head Coach of Nourish & Lift Coaching, is a Women's Health & Fitness Coach specializing in teaching women how to get stronger to reach their goals.

After dealing with her own battles with poor body image, hating the scale, using excessive exercise as punishment, and getting through a traumatic health diagnosis in her early 20's, starting her health journey over from scratch led to her passion of teaching women to become the strongest version of themselves.

She's now helped thousands of women reach their goals and prioritize building a stronger body through 1:1 coaching, her self-led beginner lifting program Start to Lift, her free private women's community on Facebook, The Fit & Healthy Girls Club, and now her podcast as a co-host on Kinda Hot, Kinda Healthy. To learn how to create healthy meals that aren't complicated, download Maddy's Grocery Guide here: https://bit.ly/getmygrocerylist

Want to learn how to lift as a total beginner? Get more info about the Start to Lift Program here: https://bit.ly/start-to-lift-info

Ready to take your health to the next level? Apply for 1:1 coaching here: https://bit.ly/NL-coachingapplication

For all things Maddy, go here: https://bit.ly/maddynourishandlift

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Angela Griffith, known online as The Christian Sexpert, teaches about sex and intimacy in Christian relationships. In this episode, she talks about how purity culture has negatively impacted women, the 12 stages of intimacy, and why sex education is essential in society, not taboo.

Learn more about Angela and her resources at thechristiansexpert.com.

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

There are days when I get home from work and I’m super productive. I get laundry put away, dishes cleared from the sink and dishwasher, cook dinner and play cards or do some other activity with Bristol and have meaningful conversation with my husband.Those days feel amazing, but those days are the exception, not the rule. In this episode, you will learn 3 strategies to help you determine your rules and exceptions.Episode ResourcesTime Audit - As a working mother or caregiver, it's Important for you to know exactly how much time you have (or don't have) each day, so you can balance out your weeks and lighten your mental load. Grab your time audit at backtoyouin5.com/time-audit.--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Your morning sets the tone for the entire day, so it is important to do what you can to create a morning routine that nourishes your mind, body and spirit.In this episode, you'll build a morning routine that will help you thrive.

Episode ResourcesSelf Care Routine Guide - A step-by-step guide to creating your self care routine. Download it at backtoyouin5.com/guide

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Do not walk through 2024 as a tourist in your life. Be clear about what you want (your intentions), understand what you would like to do (your goals), and use your resources to help you build your path (the process of achieving those goals).

In this episode, you will learn how a vision board can help you set clear intentions achieve your goals in 2024.

Resources

Vision Board Guide - amzn.to/48emkMM

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Intellectual Wellness is recognizing your creative abilities and finding ways to expand knowledge & skills.

It is the ability to be open to new ideas, critical thinking, and learning new skills that can be shared with others and used for the betterment of our community.

In this episode, you will learn the self care activities that positively impact your Intellectual Wellness.

Resources:

⁠Self Care Routine Guide - https://www.backtoyouin5.com/guide⁠

⁠Journal Offers

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Emotional Wellness is the ability to experience, manage and express feelings appropriately.

The ability to respond resiliently & effectively to changing emotional states and effectively cope with situations that present challenges and obstacles in life.

You never know when something may trigger you. So, keeping a few simple activities in your back pocket can help you manage your emotional wellness as needed or as a regular part of your self care routine.

In this episode you will learn a few emotional wellness activities to add to your self care routine.

Resources:

Self Care Routine Guide - https://www.backtoyouin5.com/guide

Journal Offers

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Spiritual Wellness is being connected to something greater than yourself.

It’s having a set of values, principles, morals and beliefs that provide a sense of purpose & meaning to life. Focusing on your spiritual wellness increases your feelings of inner peace and hope.

Resources

⁠⁠⁠Self Care Routine Guide⁠⁠

Click here to shop my journals and determine which one fits your needs.

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Tamara Houston is an experienced Clinical Social Worker with over 15 years of service. She founded Renewal Life Counseling, LLC, which serves clients in SC, NC, and FL. Tamara is committed to assisting clients to overcome relational trauma, grief and loss, and anxiety.

Tamara has co-authored a leadership anthology and created a resource brand that provides education, virtual services, and printed materials to aid those working through their grief journey. Tamara has a wealth of experience facilitating wellness events, clinical training, and critical incident debriefings. Tamara also offers clinical supervision, EMDR consultation, and mentorship to help practitioners enhance their clinical skills.

Tamara is deeply passionate about her chosen career path, but her love for her family surpasses everything else. She is a loving wife and a mother of three children, aged between 9 and 24 years old. She has experienced the ups and downs of raising children as a single parent and as a married one. Tamara finds her greatest joy in spending time with her family, traveling, cooking, and working out.

Learn more about Tamara at renewallifecounseling.com

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Physical Wellness promotes proper care of our bodies for optimal health and functioning.

It consists of recognizing the need for physical activity, healthy foods and sleep as well as preventing illness & injury or managing chronic health conditions.

In this episode, you will learn a few physical wellness activities you can include in your self care routine. Resources

⁠⁠Self Care Routine Guide⁠⁠

Click here if to listen to Jessica Johnson's story.

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Our guest today is Jessica Johnson.

Jessica Johnson is an Integrative Nutrition Health Coach who works with parents to help them reduce the stress and overwhelm in their lives. Her personal experience of adopting and raising a sibling group of three children has taught her the importance of regular stress management practices and given her a deeper understanding of how a parent’s childhood experiences can shape their most intimate relationships later in life. She believes that through awareness and intention we can create the life we want and stop repeating the patterns of the past.

Her journey to overcome a stress related health condition has given her a deeper understanding of the mind-body connection and taught her the importance of eating a whole foods diet. Jessica is passionate about helping her clients regain their energy and feel good so they can live a full and happy life.

Learn more about Jessica at www.rootandrevivewellness.com

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Social wellness is the ability to create, maintain, and promote good relationships with other people. Social wellness is maintaining optimal social roles and relationships with other people that encourage connections, support mutual benefits, and decrease harm to others.

In this episode, you will learn self care activities that impact your social wellness.

Resources

⭐⁠Self Care Routine Guide⁠

💜⁠Learn About Reconnect!

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Shifting your Mindset toward Empowerment happens in 3 stages - Build, Nurture and Grow. In this episode I will define each stage and give you 9 affirmations to help support your empowered mindset.

The 9 EMPOWERED affirmations:

Everything I want and dream of is attainable.
My time is currency.
People will judge me regardless, so I'll do what's best for me.
Over time, my consistency will lead me to success.
Worrying will not change my circumstances. Action will.
Everyday is an opportunity to grow, adapt, and evolve.
Regrets are a part of life. I will not fall victim to my regrets. I will overcome them.
Even when I feel lost, broken and weak, I am capable of greatness.
During times of uncertainty, I will remember that I can choose more, redirect and shift my focus. I am not stuck.

Resources

Overall Wellness Quiz - backtoyouin5.com/wellness-quiz

Reconnect! The Mother's Guide to Reconnection - backtoyouin5.com/reconnect

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

As we enter the final quarter of the year, take time to reflect on how far you've come and how you would like to feel as you close out the year. In this episode, you will learn how to gain clarity about your intentions for the last quarter of the year, and how to set achievable goals.

Resources:

💎Balancing Burnout - Free Workshop💜⁠Learn About Reconnect!

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

In this episode, you will learn a simple/basic routine to help you get started on your self care journey today. I help mothers take an overall wellness approach to their self care routines, which means I help you focus on your social wellness, physical wellness, spiritual wellness, emotional wellness and intellectual wellness.

Each of the activities in this routine makes an impact to 2 or more wellness points. Day 1: Write yourself an appreciation letter (Emotional Wellness, Intellectual Wellness)

Day 2: Take a walk outside (Physical Wellness, Spiritual Wellness, Emotional Wellness)

Day 3: Read a chapter of a book or read for 5 minutes (Emotional Wellness, Intellectual Wellness)

Day 4: Intentional silence for at least 5 minutes (Spiritual Wellness, Emotional Wellness, Intellectual Wellness)

Day 5: Date night: 1 on 1 time with your spouse/partner, friend or child (Social Wellness, Emotional Wellness, Intellectual Wellness)

Day 6: Listen to music (Spiritual Wellness, Emotional Wellness)

Day 7: Unplug - put your phone away at 6pm and be present with your family. (Social Wellness, Spiritual Wellness, Emotional Wellness, Intellectual Wellness)

Resources

⭐Self Care Routine Guide

💎Overall Wellness Episode

💜Learn About Reconnect!

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Beingoverstimulated or touched out is a common sensation experienced by mothers. Scientifically speaking - sensory overload is when your five senses take in more information than your brain can process. This causes your brain to enter fight flight or freeze mode.

This can make you extremely irritable, restless, and can cause you to shut down or completely disengage from conversations or tasks. In this episode, you'll learn strategies to manage sensory overload.

Resources

Learn More about The Mother's Guide to Reconnection - ⁠⁠⁠⁠https://www.backtoyouin5.com/program⁠⁠⁠⁠⁠

Follow me on Instagram for daily self care tips - https://www.instagram.com/backtoyouin5/ (⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠)

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Self Care doesn’t necessarily mean doing things by yourself. Social Wellness is a core part of an overall wellness approach to self care. How you create and maintain relationships is important, so activities that allow you to connect with others should be part of your self care routine.

Alone time is also important. Intentional solitude when you can reflect on your growth, reconnect with yourself and renew your outlook on life. Too often, we, as mothers, fill that time with things to avoid the stillness or because we do not value the stillness over the rest of the priority list.

In this episode, you'll learn the importance of stillness and how to incorporate it into your self care routine.

Resources

Self Care Routine Guide - Click here to download the free guide

Reconnect!The Mother's Guide to Reconnection - Click here to learn more about this transformative 4-week program for mothers

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

We all love our phones, smart watches, echo devices, etc., but what happens when those useful tools become barriers? In this episode, you’ll learn about a few of the tools that I personally use that have been barriers at times, and how to better overcome barriers you encounter.Learn more about how I support mothers at backtoyouin5.com.--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

As I work with more women, I learn different perspectives about their approach to self care. Recently, I learned that some mothers prefer to see their self care as selfish, because they feel empowered by prioritizing their needs.

In this episode, you'll learn whether self care should or shouldn't be selfish and simple activities to include in your self care routine.

Resources

Learn More about The Mother's Guide to Reconnection - ⁠⁠⁠https://www.backtoyouin5.com/program⁠⁠⁠⁠

Follow me on Instagram for daily self care tips - https://www.instagram.com/backtoyouin5/ (⁠⁠⁠⁠Instagram⁠⁠⁠⁠)

--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

This episode is all about the concept of having it all, because chores and household tasks, specifically how you manage them and how much they stress you out, is tied directly to the idea of "having it all".

You want to be a good mother, a good partner, ambitious, involved with your family and friends - all the things.

I used to think that striving to have it all was a bit dumb because of how unrealistic it seemed, but I am sharing a great piece of advice I got from a coach that completely changed my perspective.

Resources

Learn More about The Mother's Guide to Reconnection - ⁠⁠https://www.backtoyouin5.com/program⁠⁠⁠

Follow me on Instagram for daily self care tips - https://www.instagram.com/backtoyouin5/ (⁠⁠⁠Instagram⁠⁠⁠)

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

A lot of mothers ask me how they can get their partners to help more or to better understand their perspective. The way that works best, in my opinion, is to have conversations more often. Social Wellness - how you create and maintain relationships with others is an important part of the overall wellness approach to self care. In this short episode, you'll learn tools for better communication in your relationship.

Resources

Grab the Daily Journal here

Learn More about The Mother's Guide to Reconnection - ⁠https://www.backtoyouin5.com/program⁠⁠

Follow me on Instagram for daily self care tips - https://www.instagram.com/backtoyouin5/ (⁠⁠Instagram⁠⁠)

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

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When building out your self care routine, make sure you're taking a balanced approach. Your self care routine should include activities that impact 5 wellness points - Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness, and Intellectual Wellness.

In this episode, I'll define each wellness point and let you know which activities complement them, so you can build a balanced self care routine.

Resources

Learn More about the Program - The Mother's Guide to Reconnection - ⁠⁠https://www.backtoyouin5.com/program⁠⁠

Follow me on Instagram for daily self care tips - https://www.instagram.com/backtoyouin5/ (⁠⁠Instagram⁠⁠)

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

This episode is all about the power of a morning routine. A solid morning routine sets the tone for the entire day. In this episode you will learn how to establish your morning routine and how to ease into it to ensure it sticks.

Resources

Learn More about the Program - The Mother's Guide to Reconnection - ⁠https://www.backtoyouin5.com/program⁠

Follow me on Instagram for daily self care tips - https://www.instagram.com/backtoyouin5/ (⁠Instagram⁠)

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

"I love my kids, but…" Have you ever thought a big ‘but’ and didn’t want to speak it out loud, because you don’t want to be judged or you feel horrible for feeling that way about your child? It's important to separate how we feel about motherhood from how we feel about our child or children, because those are two different emotional experiences.

In this episode, you'll learn why we shy away from talking about how we truly feel about our motherhood experience and how to overcome barriers to the conversation.

Resources

Learn More about the Program - The Mother's Guide to Reconnection - https://www.backtoyouin5.com/program

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Are you prioritizing rest? Rest is such an important part of our overall wellness. Rest increases concentration and memory, improves mood, reduces stress and leads to a better metabolism. Sleep can increase productivity, boost your immune system and increase productivity. Overall - being well rested puts us in a better mood and when we’re fully rested we are able to better control our emotions and behavior.

In this episode, you'll learn how to prioritize rest at work and at home.

Resources

Time Audit - Click here to download.

Follow me on Instagram - @backtoyouin5 (⁠Instagram⁠)

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Self care is the practice of protecting our well-being and happiness. As mothers we get SO wrapped up in catering to the needs of our children, our homes and our partners that we often don’t stop to think about our happiness.

Self care is important because it Promotes Positive Self Talk. It Increases your Confidence so that you believe that you can find a solution and support your children through their needs and your own.

Self care is important because it Boosts our Energy both mentally and physically. It Reduces Stress and Anxiety - when our stress levels are low, our panic muscles relax and we can work through challenges.

Self Care Improves Overall Wellness - self care makes us feel good and when we feel good we show up better for ourselves

Resources

Self Care Workshop- How to Ask for Help Without Feeling Guilty - For mothers who are ready to lighten their mental load and prioritize their peace. Click here to grab your seat.

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (⁠Instagram⁠)

Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Today's guest is Jess Belsterling. Jess is a wife and mother of 2 living in Pittsburgh, PA. She has her Masters in Social Work but has the opportunity to stay at home currently with her girls. She recently became a foster parent and looks forward to being a safe space and advocate for children while helping families in the community reunite. She’s an avid bookworm sticking mainly with fiction but branches out to nonfiction occasionally. She’s a Girl Scout Troop Leader, and Youth Cheer coach in her community. Jess considers herself a hard core sucker for Taylor Swift, Iced Coffee, Showtunes, & Reality TV!In this episode, Jess shares how she's overcoming challenges along her motherhood journey, her plans for the future, and how she approaches self care. ⁠Resources:30 Day, done for you self care routine - ⁠⁠jump start your self care journey today at backtoyouin5.com/30days⁠⁠Daily Journal - Available at ⁠⁠⁠Amazon.com⁠⁠⁠My Journal to Reconnection - Available at ⁠⁠⁠Amazon.com⁠⁠⁠Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (⁠⁠⁠Instagram⁠⁠⁠)--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Today's guest is Latayah Tom. Taya is a mom, nurse, and serial entrepreneur. In today's episode, she shares how she took the news of her pregnancy at just 17, the strength of her support system, and how being a mother has led her to entrepreneurship. Click here to connect with Taya on FacebookResources:30 Day, done for you self care routine - ⁠jump start your self care journey today at backtoyouin5.com/30days⁠Self Care Journals - Available through Back To You in 5's WebsiteFollow me on Instagram 💎 --- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Today's guest is Erikka Grayson. Erikka is originally from Washington, DC. She currently resides in Pittsburgh with her husband Glenn and son Xavier daughter Zoey and her bonus daughter Aniyah. She is currently a Product Design Manager with Geisinger Health Plan. After graduating from the University of Pittsburgh with a Bachelor of Science in Health Information Management in 2008, Erikka continued her studies at Point Park University where she graduated with a Master’s in Business Administration. Since becoming a mom, Erikka has seen the need to create a community of support and love for all types of mothers in the city of Pittsburgh. That passion has led her to create “Bomb Moms”, a support group that encourages, celebrates and brings together all moms from different backgrounds. In this episode, Erikka shares how she's overcoming challenges along her motherhood journey, how she's inspiring other mothers, and how she approaches self care. Connect with her on Instagram - https://www.instagram.com/thebombmoms_/Resources:30 Day, done for you self care routine - ⁠jump start your self care journey today at backtoyouin5.com/30days⁠Daily Journal - Available at ⁠⁠Amazon.com⁠⁠My Journal to Reconnection - Available at ⁠⁠Amazon.com⁠⁠Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (⁠⁠Instagram⁠⁠)--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Today's guest is Dana Pittman. Dana is the creator of the Black Mamas Club. Black Mamas Club is an exclusive community of black mothers focusing on wellness, partnerships, business, and more.In this episode, Dana shares how she's overcoming challenges along her motherhood journey, how she's strengthening her communication with her husband, and how she approaches self care. Connect with her on Instagram - https://www.instagram.com/blackmamasclub.co/Resources:30 Day, done for you self care routine - jump start your self care journey today at backtoyouin5.com/30daysDaily Journal - Available at ⁠Amazon.com⁠My Journal to Reconnection - Available at ⁠Amazon.com⁠Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (⁠Instagram⁠)Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (⁠Website⁠)--- Support this podcast: https://podcasters.spotify.com/pod/show/brittany-elliott0/support

Self care is the practice of protecting your well-being and happiness. With that in mind, you have to be careful to not do that in a way that is selfish. You can't spend so much time on your self care activities that you neglect time with your children, spouse, fall behind on projects at work, etc. Your self care has to fit seamlessly into your life in a balanced way. In this episode, you'll learn how to avoid selfish care.

Resources

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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In today's episode, you'll learn how to approach the self care routine guide to make it work best for you. A self care routine helps you stay committed with renewing the connection you have with yourself.

Resources

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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How we became mothers has a huge impact on our approach to motherhood and our approach to self care. In this episode, you'll learn about that impact and a few things you should remember along the way.

Regardless of how you journeyed into motherhood, I want you to remember these 3 things:

You are not alone - motherhood is a commune of shared joy, worry, love and uncertainty in our roles as mothers. When you go to the park and see other mothers with their children and one of the kids starts to have a tantrum, you feel an emotional pull toward that mother, because you know what it feels like. In the same way that you know her joy when the child says “Look how fast I can run, mommy”
We all need help sometimes - even the mothers with the biggest smiles, tidiest homes, matching mommy & me outfits and big kitchens - we all need help sometimes. Probably more often than we admit. Ask for the help you need
You are doing a great job - of course we all strive to do better, and there is nothing wrong with that. But take the time to acknowledge how far you’ve come with whatever resources you have, with children who are alive and well. As you level up your life and reconnect with yourself through self care, you’ll grow and learn new things. You’ll create new goals - it’s all part of the process.

Resources

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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A lot of women tell me how they would really like to journal, workout or drink more water, but they have an problem staying consistent. My response to those women - "I'm sure you're consistent with other things." - and they always seem to understand what I mean.

Often times, we spend our energy negotiating ourselves out of building the habit we are trying to create. You want to take a break from social media, so you say "I'll put my phone down in 5 minutes." An hour later, you're still scrolling.

It's something we've all struggled with. In this episode, you'll learn how to be consistent with the things that will hep you create better habits.

Resources

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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Being busy is not something that goes away overnight. Some moms, like me, are busy more often than they are not. In today's episode, you'll learn simple self care activities that are great for busy moms.

Resources

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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The mental load, also called cognitive labor, refers to the invisible, non-tangible tasks involved in running a household. - There’s a lot of conversation around the mental load and women who feel like they carry the bulk of it. It’s also not something that is easily solved by your spouse offering to do “whatever you ask of them to do”.

In this episode, you'll learn ways to curb your frustration around the mental load and a refreshed approach to household equity.

Resources

Free Self Care Workshop - https://fb.watch/itxPZwNpVl/

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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Along my journey to reconnection I’ve spoken to many mothers about self care through workshops, networking events and just in conversation with friends. I’ve noticed 3 common barriers to truly committing to self care as a lifestyle: Time, Money and Support.

In this episode we will break down their importance and ways to workaround these barriers if you have them.

Resources

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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Reconnection is a process that requires the ability to make adjustments often. Sometimes we can feel like we're coasting, because we haven't made the type to check in with ourselves to determine how we are feeling and what we need moving forward.

In this episode, you'll learn 10 questions to ask yourself to make sure you are staying present as you grow.

Resources

Free Intentions Guide - Get yourshere

LIVE Self Care Workshop - January 15, 2023 - 7pm EST - Register today (https://fb.me/e/2X7DiWZfb)

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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Think about how much time you spend during the year doubting yourself, second guessing, focusing on the bad things that have happened to you instead of making a plan, working the plan, and moving closer to your goals. How would you feel if you accomplished more of your goals?

This episode will put you on the right track to setting your intentions and accomplishing your goals in 2023.

Resources

Free Intentions Guide - Get yourshere

LIVE Self Care Workshop - January 15, 2023 - 7pm EST - Register today (https://fb.me/e/2X7DiWZfb)

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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One way we set roadblocks for ourselves in our self care journey is by overthinking what self care is and how we can execute our self care. One of the causes of this is a tendency to compare ourselves with others, especially since we are exposed to so much on social media. In this episode I’ll share why you should keep your self care routine simple.

Resources

LIVE Self Care Workshop - January 15, 2023 - 7pm EST - Register today (https://fb.me/e/2X7DiWZfb)

Self Care is Self Love - 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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In this episode we’ll talk about the importance of consistency in your self care journey and the benefit of doing something for yourself daily.

Here are some simple self care activities to throw into your self care rotation:

Stretching
Listen to music
Aromatherapy
Journaling
Close your eyes

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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How often have you thought this question or asked it out loud? Let's give this question some context and intention, so it can be helpful and productive.

In most cases, there are other questions we should ask ourselves instead to get to the root of our emotions. Questions like:

How do I feel right now?
How do I feel about myself right now?
How do I feel about being a mother?

In this episode, you'll learn why you ask yourself this question, and how to get where you want to be.

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/brittany-elliott0/support

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What I’ve learned over time from working with mothers, specifically, is that we tend to look to self care as a getaway from motherhood duties or a way to recharge ourselves once we‘ve been completely depleted. Instead of approaching self care in that way, you should approach it from a place of overall wellness.

In this episode I define the 5 wellness points of Back to You in 5™️ and activities to help you boost them.

Resources

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

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The holiday season is filled with excitement, and that excitement can be stressful. This episode holds 5 tips to make the holiday season more manageable.

Resources

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

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Motherhood is really something we can get lost in. So we have to decide to find ourselves where we are. Sometimes. We'll wait. We'll wait until we lose weight. We'll wait until we stop nursing. We’ll wait until we feel like our old selves. We wait until our child is less dependent on us. We come up with excuses or reasons why we can't reconnect with ourselves, especially as new mothers. I challenge you to find yourself where you are.

Here are a few self care activities to help you find yourself where you are

Yoga - yoga has great physical wellness benefits like improving your strength, balance and flexibility - it also has great emotional wellness benefits because it relaxes you and helps you sleep better
Deep breathing - deep breathing, relieves pain and stimulates the lymphatic system which detoxifies the body
Meditation - meditation increases your self awareness and reduces negative emotions
Time in Nature - time in nature can reduce your irritability and promote happiness by increasing dopamine production
Intentional Silence - improves your awareness, boosts your intuition and taps into your creativity
Visualization - helps you adopt healthier behaviors and it helps you reach your goals.

Resources

Daily Journal - Available atAmazon.com

My Journal to Reconnection - Available atAmazon.com

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Believing motherhood can bring you all the joy you want it to bring, without the stress, overwhelm, loss of identity and frustration, is a huge part of maintaining connection with yourself. Faith is powerful and faith in connection with your expectations will keep you encouraged along your motherhood journey.

What is faith - complete trust or confidence in someone or something.

What is expectation - a strong belief that something will happen or be the case in the future.

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Advocating for ourselves is demonstrating to others how we would like to be treated and expressing how we feel, openly and without blame.

We advocate for ourself by:

Setting boundaries
Acknowledging your feelings
Asking for help
Maintaining open lines of communication
Talking about your challenges and thoughts

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

Sunday blues - it’s the overwhelm, anxiety - straight up dread that comes with the end of the weekend. We experience this often as mothers. In this episode, you'll learn how to curb the Sunday Blues and find encouragement in every day.

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

We've entered the final quarter of the year, so we need to set clear intentions on how we want to feel and be mindful about how this quarter of the year may impact us as mothers.

As you build out your 4th quarter, ask yourself a few questions.

How do I want to feel? (remember, every feeling may have a counteraction - if you want to feel productive, you may need to feel tired for that. If you want to feel rested, you may need to say no more often than now, etc)
What will I need to accomplish and do? (create the plan/to do list)
How will my self care routine look? (in anticipation of the changes of Q4)
How will I assess how I am feeling? (this could be more time in your B room, more journal entries, waking up earlier to meditate of check in with myself)
Who is my person? (if you get stressed this time of year, you need to determine who your person is for unloading emotions when needed - for me, it’s my husband - let them know any concerns you have about this quarter and let them know you’d like them to check in with you)
How will I be present? ( determine what is your way of feeling present)

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Acknowledging your feelings is so important and it can be so difficult to do. Why do we have such a hard time doing this? Probably because other people make judgements about the emotions of others all the time. In this episode, we’re diving into the process of acknowledging your feelings.

What are the benefits to acknowledging your feeling?

Increases your capacity for empathy
It helps you build better relationships
Improves your overall emotional wellness
You will model it to your children who will then grow up with emotional validation as their default.

This episode references: Harvard Business Review Article - https://hbr.org/2016/11/3-ways-to-better-understand-your-emotions

Resources

Self Care is Self Love 30 Day Challenge - Sometimes a jump start is all you need to set good habits for your self care journey. Join the 30 day challenge, Self Care is Self Love today for 30 days of encouragement and self care activities to get you on the path to reconnection. Accept the challenge here 👉🏾 backtoyouin5.com/challenge

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Self care is important because it increases your confidence. When you have a high level of confidence you’ll set boundaries and advocate for yourself, because you know you are worth it. In this episode I touch on how self care evolves and recap Boost Types and self care activities.

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

PSA! You can be married and still pursue dreams and goals. You can have children and still pursue dreams and goal. For some reason, marriage and children are looked at as a death sentence, a hold on life, or a complete pivot on what your life could or would be.

Talk about Your Goals

• Marriage is a partnership, you have someone to be a sounding board at all time. Do that for each other. Set family goals and personal goals. Where do you want to be as a family, as a couple, as individuals?

Create a success list with action items

• If you’d like to have better credit, steps for that may be to pull and review you credit report, get credit counseling, take some financial literacy classes. If you’d like to be more active you may have to wake up earlier in the morning to get a workout in before your day starts. If you’d like to start your own business, you may need a business coach or to build your business plan or join a meetup of entrepreneurs.

Create a vision board, look at it everyday

• Visualization is useful. Put pictures of your goals on a vision board, as the background of your computer or phone. Journaling can help this process. You can track what you are doing each day that is getting you closer to your visions. What limiting beliefs have you been having? What obstacles are you facing?

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

I used to say this all the time and have realized, with age and experience, that it is the most counterproductive thing I have ever told myself. Today we’ll talk about the problems with "faking it 'til you make it", and productive ways you can actually get to where you want to go.

Here are 3 things I want you to try the next time you feel the impulse to “fake it til you make it”

Affirm your capabilities – remember you are fully capable of having a productive day, performing well at work, making great decisions as a mother, giving care to your partner, and being kind to yourself. Affirming your capabilities can overcome any judgement you may want to pass onto yourself
Ask open ended questions – Ask yourself why you feel you should fake it. How faking it will make your day easier or more manageable especially when you know, on the surface, you are faking it. Ask yourself what would be the harm in showing up as your authentic self in the moment. Ask yourself what you truly need to make it through this moment then on through your day.
Assess, acknowledge and address – You are in complete control. Assess what’s going on. What’s the trigger what is causing you to be stressed. Are you trying to impress people, are you feeling not good enough? Then, acknowledge that feeling. Things become less scary when we face them. Sometimes, saying a feeling out loud lightens the blow of the feeling. Once you’ve assessed and acknowledged, make the necessary adjustments to address your needs. Is it therapy, a podcast, a book, a phone call with a close friend or spouse, an accommodation request to your boss? Don’t be afraid to do the work needed to grow through what you are going through.

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Many of us are struggling as mothers, because we have not fully adjusted to the shift motherhood has caused. In this episode we dive into 6 steps to help you truly accept the new norm - motherhood.

Step 1 - Talk about how motherhood makes you feel

Step 2 - Forgive Yourself

Step 3 - Evaluate Your Life - Download the SWOT analysis example for guidance

Step 4 - Plan

Step 5 - Affirmations

Step 6 - Adjust your Expectations

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

The goal is for self care to become second nature. It should be a habit in your life that you don't have to think about. Habits are linked to triggers, things or situations that make us want to do said habits. So, today we're going to dive into ways to make your house self care friendly so you see more triggers that lead you to self care naturally.

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

The question of best ways to communicate with your spouse or partner regarding your self care and needs has come up often. This episode comes directly out of a request made my one of my workshop participants.

Statistically, mothers carry much more of the household responsibilities and the mental load, so this topic is extremely relevant. It is also a bit delicate, so I am approaching it with the most care as possible.

Resources

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Summertime is a cheat code for self care, because all the activities we’ve been doing for our self care can be done outside. Here are 5 activities to consider in your summertime self care routine.

Festivals – music festivals, art festivals, food festivals, wine festivals, beer festivals. They are great because there’s usually entertainment, vendors and food. You can take the kids, a lot of them have kid friendly events or you can do it as date night, OR you can do it with friends.
…in the Park – so many cities have “in the park events” so there’s music in the park, crafts in the park, dance in the park, movies in the park. Again, great activities you can do with the entire family or just your spouse, or friends, or with your parents. Very versatile.
Take your normal activities outside – Yoga, stretching, workout, meditation, intentional breathing – get up and do it outside. Do your journaling, outside. Write yourself an appreciation letter, outside. Cook outside, eat outside.
amusement Parks, Theme Parks, Water Parks. - The whole family can be involved or limit it to just the gals, however you’d like to do it.
Family trip to an established area – When you establish a place – your family vacation spot. It takes the edge off. It becomes more of a second home.

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It's important to take it back to the basics as often as possible. With self care, we get caught up in all of the great things that are working, because we’ve stayed committed and built upon all the foundational concepts. But, you may find yourself dealing with a lifestyle change or a situation that gets you off your self care game slightly.

What is self care?

Self care is the practice of protecting our well-being and happiness (psycom.net)

Why is self care important?

Self care promotes a healthy self relationship, increases energy, increases our confidence ,and reduces our stress and anxiety.

How should I approach self care?

Self care is more about the decisions we make than the activities we do, so you approach it by making decisions that work best for you and your household. Always ask yourself, "Does this (insert task, item, decisions) protect my well-being and happiness?"

Resources

Create you Self Care Routine - free step by step guide to creating the self care routine that works for you. Get it here 👉🏾https://www.backtoyouin5.com/self-care-routine

Follow me on Instagram 💎 https://www.instagram.com/backtoyouin5/ (Instagram)

Visit my website to explore Back to You in 5™️💜https://www.backtoyouin5.com/ (Website)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today we are here with Alexa Jaques. Alexa is a stay at home mom of 2, special needs mom, wife, a birth doula, sister and friend. Alexa and I met through work. I was pregnant at the time. Her energy and her vibe was just so pure and genuine...I was drawn to her. She quickly became a confidante and has always been so supportive of women, life and love. So I'm excited to have her here sharing her journey with us.

Alexa Jaques is the doula behind Joy in Birth and Beyond (https://joyinbirthandbeyond.com/). Originally from St. Marys, Pennsylvania, she currently resides in Pittsburgh, PA with her husband, Ben, her sons, Leo & Lennon, and their dog, Marlo. Her hobbies include spending time hiking with her family, reading, cooking, enjoying live music, dancing, using essential oils, meditating, and practicing yoga. With degrees in Dance Arts and Psychology, she has a deep respect and understanding for the mind body connection, and carries this understanding into her work as a doula.

She has always been fascinated by the body’s ability to give birth to a precious human life, believing that relaxation is the key to having a successful birth. Whether it is through medicated, unmedicated, vaginal birth, or a cesarean birth. After giving birth to Leo in 2019, Alexa felt a calling to support others in childbirth and beyond.

In this episode, Alexa shares:

The importance of open communication
The value in asking for help and being present
Overcoming mom guilt
and Much More...

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Our guest today is Chiffon. Chiffon and I are friends who became family. She and I met on the first day of 6th grade. I remember it so clearly, we had homeroom together and she walked in and it was just a vibe (and a bit of jealousy 😇), and I wanted to be near her. We were inseparable for quite some time. As we've grown up through life we've maintained our relationship and have just been in each other's corner for so many things.

Chiffon is a single mother of 1, who has had to navigate coparenting and maintaining relationships for the sake of her daughter. And honestly, I feel like Chiffon is the most resilient, real, assertive, hardworking, open minded person I have ever known. She really does parenthood in a way that works for her and her daughter. AND she truly is so empathetic, she can see perspective in all situations and has always been that way. So, I'm excited to have her here taking us through her motherhood journey, her approach to self care and just all things life. She truly embodies the idea of "being the type of mother that works for you". I hope, as a listener, you are able to connect with her journey and find gems that can benefit yours.

In this episode, Chiffon shares:

The value of NOT conforming
The importance of accepting your situation and healing emotional wounds
How putting your needs first is beneficial to your child
and Much More...

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today we are here with Nikki Banner. Nikki is a mom and stepmom, between her and her husband there are 5 kids. She works full time in the family support and advocacy industry, and she’s very involved with her kids extracurriculars. With her hectic schedule, she makes time to practice self care often. Nikki is my husband’s cousin and it’s interesting when you get into relationships because you really have no idea how you’ll mesh with their family. I’ve been blessed to have a great relationship with everyone, especially Nikki. I know she's in our corner. Nikki is Bristol’s godmother. She sets a great example for me in learning how to show up my best in my roles as a wife and mother. As a listener, I hope you hear her honesty and grace in her growth through her motherhood journey and that it helps you manage your growth in a similar way. Resources... Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me... https://www.backtoyouin5.com/ (Website) https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Our guest today is Megan Dwinga. Megan has been married to her high school sweetheart and the love of her life, Leon for the last nine years. They have 2 daughters, MacKenzie and Marlee and one giant dog, Mr. Buddy. She’s born and raised in Pittsburgh and like all Pittsburgh natives, bleeds black and gold. She and her husband own a Media Production and Creation company. She's a huge foodie and snack connoisseur which makes sense as to why she earned her bachelors of science in Food and Nutrition from Indiana University of Pennsylvania. After becoming a mom she left the healthcare world to focus on raising MacKenzie and work for their company full time. She enjoys dance parties in her kitchen, traveling to the beach and spending too much time in hobby lobby! On a personal note, Megan and I met in college – we were on the dance team together then became roommates our senior year. She’s a great friend and confidante, and I’m happy and grateful for having her in my life.

In this episode, Megan shares:

The value of a supportive partner
The importance of being fulfilled
How the smallest action can recharge your spirit
And much more

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In today’s episode our guest, Raquel Rodriguez, walks us through her motherhood journey, her approach to self care, and her growth through co-parenting.

As a military spouse, Raquel has dealt with a lot of transition over the last few years with moving to new states and adjusting to the culture there while raising her children and step children. In her podcast, “Instafamily: The word, love and gratitude in co-parenting”, Raquel shares her healing process through infidelity and how growing closer to her faith helped her through. Listen to her podcast here. (https://podcasts.apple.com/us/podcast/instafamily/id1538378599)

Raquel is a retired ballroom dancer, a business owner, graphic designer and loves spending time in the kitchen, cooking and baking. She and I have grown through a lot during our close to 10 years of friendship. In this episode, I hope you feel encouraged and supported through all of the gems she has to offer.

In this episode, Raquel shares:

The importance of "heart checks" - gauging your feelings
Her approach to coparenting and being a step parent
Her responsibility to her children
and Much More...

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today our guest is Jackie Rogers. Jackie Rogers is an Online Registered Dietitian Nutrition Coach and the owner of The Knowledge to Nourish. Through her one-on-one nutrition coaching program, she helps moms heal their relationship with food, body, and movement so they can lose the guilt and stress around food, trust their body to guide their eating, rediscover the pleasures of eating, learn to appreciate their unique and amazing body, engage in movement they enjoy, and be an incredible role model to their kids. She uses the Intuitive Eating Principles, which is an evidenced-based, self-care eating framework. Jackie also supports moms and parents with their feeding practices so their kids can grow up with food and body confidence. In this episode, Jackie shares:

Her mother's impact on her own motherhood journey
How she checks in with herself to determine what she needs
How she found community in Fit4Mom (https://fit4mom.com/) and much more...

You can follow Jackie on Instagram - @jackierogers_rd | Check out her Facebook group, Nutrition with Jackie: Anti-Diet Community for Moms and Families - https://www.facebook.com/groups/711079146333966

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today our guest is Taylor Williams. Taylor is a wife of a first responder, mother of three children, a daughter, and a friend. She’s a native of Pittsburgh, Pennsylvania. Though she spent a good part of her youth in West Virginia, attending preparatory school at The Linsly School and college at Marshall University, her heart beats Black and Gold. Her foundation was built in Pittsburgh. She had formed everlasting friendships and laid roots there. Her passion for sales ignited while working at Steel Mill while attending college. She loved connecting with clients and building relationships.

Once she graduated with a B.S. in Speech Pathology , she moved back home. She knew she had to direct that passion to her hometown of Pittsburgh. She has an enthusiastic approach to real estate and meeting future homeowners and sellers. She incorporates the latest resources available for both buyers and sellers. She is an agent dedicated to building relationships. "I love this business, but most importantly I love people. I am your Taylor Made Realtor." Taylor Williams

In this episode, Taylor shares:

How she has worked through her times of transition
How she holds herself accountable for her actions
The strength of her village
and much more...

You can follow Taylor on Instagram - @TheTaylorMadeRealtor

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

Set your intentions and achieve your goals for 2022

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Our passions, especially ones we had before having children were a huge part of our identity, and when we have to transition away from those as we are thrusted in to the role of motherhood, it could send us through a bit of an identity crisis. Which is why I believe returning to our passions or reconnecting with them is so important. So today, we'll talk about 5 ways we can return to our passions, and how to accept if your passions have indeed changed. Here are the 5 ways you can return to your passions: Make a list of your passions Determine which passions still interest you Figure out the how Plan it Do it I hope this episode gets you started on the process, so you can be fulfilled as you reconnect with the things you love.

Resources...

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today we are going to talk about how the way you approach parenting may be different from how your parents raised you. I am 33 years old, and a lot has changed since I was an infant. Looking at the advancements of car seats alone, we could find many ways things have changed.

Over time we've learned more about different parenting styles and strategies. Plus, we are not out parents. Our personalities are most likely very different than theirs, so the way we approach life, overall, is a bit different.

I hope this episode gives you the confidence to approach parenting in the way that works best for your household.

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/products/intentionsguide

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

I believe the hardest part of self care is getting started, because, as mothers, we find it hard to give ourselves permission to move ourselves up on the priority list. I was curious about why mothers tend to put themselves last or not make time for themselves, so I did a bit of research.

I was sad to find that there wasn't much support for us mothers, or encouragement to take care of ourselves or to want things for ourselves once we venture into our motherhood journey. My research proved that we, as mothers, have to surround ourselves with likeminded people who see our value and understand our need to pour into ourselves.

I don't believe society will be changing it's tune or the way it sees motherhood anytime soon, so here are 5 things you can start doing today to take some time back for yourself.

Accept the challenge of motherhood
Breakdown your day
Plan your week
Ask for help
Learn your Boost Type

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Have you ever felt stuck in a rut? Maybe you've felt "blah" or not quite yourself...

I believe that "blah" feeling is really the feeling of disconnection from ourselves or a sign that we need to give ourselves a bit of attention.

Recalibrate and revitalize your emotions when you can. Don’t settle for the feeling of blah. Do what you can to improve how you feel in the moment.

When you're feeling stuck in a rut, do these 3 things:

Acknowledge your feelings - don't ignore how you're feeling and don't dismiss or diminish your feelings just because you have a lot to accomplish that day
Do a simple activity like listen to your favorite song, take a walk, affirmations, focus on your breathing. Try to avoid a self soothing activity
Ask for what you need…Time, Space, Boundaries, a Hug, a Talk

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this short episode, we’ll discuss the importance of planning. Most of us do a great job planning during the week, but the weekend gets a “let’s wing it” approach. Here are a few things I recommend planning on the weekends to help you to keep a bit of control over the weekend and make it productive, filled with the things you want to do.

Breakfast and Other Meals
Chores/Household Tasks
Free Time/Self Care Activity
Family Activity /Kids Choice Activity
Miscellaneous Time

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

The village is essentially the support system you have built to help you in raising your children in a safe environment. I feel we have to be very selective about the members of our village. They need to be people we can

Be open with in communication
Understand why you set expectations and meet them
Trust with our children.

This episode comes with a task:

Make a list of the people in your village (or who you would like to include in your village)...

Ask yourself these questions about them to determine if they are good village candidates:

Are they responsible?
Are they open minded?
Can you communicate openly with them?
Do you respect them?
Do you appreciate their role in your village?
Do they respect you?
Do they openly communicate with you?

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

Chores are not a motherhood duty, they are an adulthood duty. Of course chores may be a bit more cumbersome and come around more often when you have kids but that just takes some adjustment and it’s temporary. Kids can take on more of those responsibilities as they get older. The chores have to get done, yes, so let’s find ways to check off some boost type needs while being productive with our household needs.

What are some ways you can approach your household tasks or chores differently?

Can you fold laundry while having a check in call with a friend or relative?
Can you wash dishes while listening to an audio book or podcast?
Can you do a calming face mask while vacuuming?
Can you let your child help you clean?

If you keep your Boost Type, the wellness point to build you self care activities around, in mind, the household tasks may feel less overwhelming. 😊

Resources...

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey| The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

I think social media is a great tool for exposure to new things and ideas as well as a great way to stay connected with people. I don't think it's a great place for counsel. In this episode you'll learn about reassurance seeking through social media, and an alternate approach to ensure you are not seeking validation through social media.

Instead of sharing all of your thoughts and feelings on social media, you'll learn to consider different channels for processing those emotions like:

Who can I have a productive conversation about this with?

How can I simplify my week to make it more manageable?

What self care activity can I do that will fulfill my wellness point needs, or boost types?

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

In this episode I discuss what my “bestness” means to me and 3 “bestness” goals I have for myself in my relationship.

Brittany’s “bestness” goals:

Contribute to our household in a positive way
Communicate in the best way possible
Be a resource to help my husband achieve his goals

I hope you see the common thread of how communication, positive contribution and being resourceful are all helpful attributes to all of the relationships you may have in your life. Self care helps us present our best selves to the world, and truly understand what we need to show up in the way we want to in our relationships.

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

The toughest part about including your children in self care activities is maintaining a balance of when to include them and when not to. As mothers, we all have different circumstances and different time obligations to our children. So, it's very important to do what's best for our households.

In this episode, you'll learn different:

3 benefits to including your children in self care activities
How planning helps us get our solo time back
5 simple, child-friendly self care activities

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

I've referenced my personal self care journey in many episodes, but today I go into detail about my journey and how it has evolved. My self care really began in April 2020 when I first realized I'd lost connection with myself. That was almost 2 years ago. My self care journey has since evolved or transformed in 3 steps.

A lot of time in my B Room (the place or time where I hear my thoughts the clearest)
Self care activities built around my Boost Type (the wellness points that make us feel the most whole as mothers)
Planning (intentionally setting aside the time for self care)

If you're unfamiliar with any of these terms, catch up on season 1 of "Back to You in 5 | What Self Care Looks Like".

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

In this episode, you'll learn about 6 'out of the box' self care activities that you haven't considered weaving into your self care routine:

Declutter
Reorganize Shelves
Delete Emails
Donate Toys
Donate Clothes
Make the Bed

Remember, self care is more about the decisions we make than the activities we do. The goal is to impact our wellness points, or Boost Types. To review, Back to You in 5 is built around five wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness.

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

I've talked a lot about what self care is, so I think it's time to talk about why it is important.

Today you'll learn about 3 major self care benefits:

Self care promotes a healthy self relationship
Self care increases your energy & confidence
Self care decreases stress & anxiety

Resources...

2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Your Self Care Journey | The Why, The What, The How (Free Workshop) - https://backtoyouin5.webinarninja.com/automated-webinars/17760/register

In this free workshop, we'll take a deep dive into the importance of self care and how to incorporate it into your daily life

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

Studies show that 80% of New Year's resolutions fail by February. I believe that is because a resolution isn't quite strong enough to carry you through the year. ⁠Resolutions lack planning and details. French writer/author, Antoine de Saint-Exupéry, said “A goal without a plan is a wish." In this episode, you'll learn about:

The importance of setting your intentions for the year The role that planning plays Achievement I've made by shifting from "resolutions" to "intentions

Be sure to stick around for the entire episode to learn how to approach your 2022 Intentions Guide! Resources... 2022 Intentions Guide - https://fierce-thinker-6843.ck.page/6d874c59ee

To help you set your intentions and achieve your goals for 2022 I've created this free guide to keep you on track

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

I live by my planner, but I also like to have our weekly plans visible, so both my husband and I can refer to and revise it. I've create this free planning sheet for easy placement on your fridge or common area.

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

"Back to You in 5" is built around 5 wellness points: Social Wellness, Physical Wellness, Spiritual Wellness, Emotional Wellness and Intellectual Wellness. They all work together to keep us balanced in our roles as mothers. This free form helps you determine which of your wellness points needs focused, so you can focus on self care activities that will have the most impact.

Other ways to find me... https://www.backtoyouin5.com/ (Website) https://www.instagram.com/backtoyouin5/ (Instagram)

So many women get stuck in a rut, because motherhood isn’t the way they imagined it would be. I get it! Some of us have dreamt of becoming mothers for quite some time, so in our minds we thought we knew the type of mother we’d be and how we’d raise our kids. I am here to tell you that it’s completely ok for things to be a little bit different than you had plan. This episode is all about being the type of mother that works best for you… The best way to mold the type of mother you are with the type of mother you thought you’d be is to: Spend time in your B Room (the time or place you hear your thoughts the clearest) tracking your thought themes to make certain you understand what you want. Share that goal with your spouse, significant other, or the people in your village to earn their support in the goal so you can work toward it together. Set the timeline and the details regarding how to achieve the goal.

Resources...

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

Bedtime can be a trigger for a lot of mothers. You may be “touched out” from all of the snuggles or generally exhausted from a long day. As much as you may want to relax at bedtime, your children may cling to you during that time. Maybe your child is still sleeping with you or maybe they rely heavily on you to fall asleep which requires a lot of effort at the end of a long day.

In this episode, we'll discuss ways to manage the bedtime routine by:

Planning - plan a bedtime routine you can commit to

Doing Efficient Self Care Activities - Spend 30 Minutes doing self care activity that impacts your emotional wellness, like yoga, meditation or journaling

Communicating - with your children, spouse/significant other or the people in your village who may help with bedtime

Resources...

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

What can you do for yourself in the morning, that will help your nighttime self? What can you do on Monday that will help your Friday self? What can you do Thursday that will help your Sunday self? What can you do for yourself tonight that will help your morning self?

This is ALL self care…

In this episode, we'll jump into how making decisions for your future self can help ease your days with these 3 tips:

Plan
Communicate
Be Flexible

Remember, self care is about the decisions we make, not just the activities we do.

Resources...

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

Coordinating activities with specific boost types can make our self care time more effective. In this episode, we’ll talk about the 5 Boost Types, or wellness points, that help us feel the most balanced as mothers AND the activities that impact them.

The goal is to choose simple activities that you enjoy doing, so you can stick with your commitment of daily self care.

If you don't like yoga...skip it! If you love baking...try a new recipe! If your closet doesn't speak to you anymore...buy new clothes or learn new ways to style them.

Remember, your self care journey is not about being like me or any other mothers out there. Choose activities that you truly enjoy.

I appreciate you, Mama!

Resources...

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

The "B Room" is a foundational concept in Back to You in 5. The B Room is the time or place where you hear your thoughts the clearest. If you don't spend time with your thoughts, it will be hard to determine what’s missing or what wellness points need boosted. Back to You in 5 is built around 5 wellness points, which in the program are referred to as boost types. (Social Wellness, Physical Wellness, Spiritual Wellness Intellectual Wellness and Emotional Wellness) If you don’t spend time with your thoughts or understand where you are with them, it will make it difficult for you to be honest in the Boost Type Determination Form. There are no right or wrong answers in the form. But, it does require honesty and some understanding about how you are feeling. Self care is for every mother, whether you rate a Boost type a 10 or a 1, but the types of activities you plan and the impact self care will have on your life is dependent on the honesty of your self assessment. So I hope you all make the time to spend in your B Room everyday, I recommend beginning with 5 minutes each day then building from there. Resources... Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca Other ways to find me... https://www.backtoyouin5.com/ (Website) https://www.instagram.com/backtoyouin5/ (Instagram)

This episode is focused more on the overwhelming misrepresentation of mothers being on a hamster wheel of negative emotions. I see a lot of posts on social media showing mothers always tired, always messy, always heavy. I hate that motherhood gets depicted that way. Sure, there are exhausting and overwhelming parts of motherhood, but so much of it is great. The majority of it is AMAZING! The mental load, though I absolutely agree that it exists, I do not like the idea the mothers fall victim to it. We are all in control of our motherhood journey through the decisions we make for our self care. Resources... Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71 Other ways to find me... https://www.backtoyouin5.com/ (Website) https://www.instagram.com/backtoyouin5/ (Instagram)

Today we’ll discuss:

What is Self Care?
3 Self Care Actions to Implement Today?

I decided this would be the best topic to kick off the podcast as it really sets the foundation for self care.

Motherhood definitely throws some curve balls into our lives, but it can also cause us to feel disconnected from ourselves. It is easy to get wrapped up in the exhaustion and overwhelm that comes with motherhood.

I am here to tell you that yes, the overwhelm, mom guilt, frustration and exhaustion…they are all real and valid feelings. The best way to reconnect with yourself and manage those big feelings is self care.

Self care is more about the decisions we make than the activities we do. Deciding to Plan, Share the Load, and Ask for Help can help you stay on track with your daily self care goals.

This all may be new for you, so be patient with yourself and take it one decision at a time.

I appreciate you, Mama.

Resources...

Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)

Hey, Mama!

The podcast world is a new realm for me, but helping mothers reconnect with themselves through self care is certainly my passion. With "Back to You in 5 | What Self Care Looks Like" I hope to give you a different perspective into motherhood. A perspective beyond the "motherhood = exhaustion" narrative we often hear and see. I'll also shine a light on what self care truly is, and how you can begin your journey to reconnection.

In this episode, you'll learn a little about me and my journey to self care.

I appreciate you, Mama.

Freebies...

Boost Type Determination Form - https://fierce-thinker-6843.ck.page/06dc6821ca

Weekly Planning Guide - https://fierce-thinker-6843.ck.page/f0b6542f71

Other ways to find me...

https://www.backtoyouin5.com/ (Website)

https://www.instagram.com/backtoyouin5/ (Instagram)