Let’s Slow Down: Recent Episodes
Annemarie Stolting
Are you craving a slower paced life? Do you wish you were less busy and could find more time to relax? Let's Slow Down's weekly episodes with host Annemarie Stolting and her guests will provide you with fun conversations that encourage listeners to ease up on the daily grind and adopt a gentler mindset that supports intentional living. Follow the podcast @letsslowdown2023 on Instagram for inspiration and updates on the show. Subscribe and share Let's Slow Down with someone who needs it, and let's start creating a slower paced life in a fast paced world.
Today’s guest is Ryan Bell, a startup founder aiming to build the most student-centric wellbeing solution. Since the pandemic, he has supported the well-being of over 1,000+ students, and his startup, Tech Balance, has been backed on 3 occasions by the Government's Innovation Agency, Innovate UK. He is currently working with students and universities to co-create an engaging student well-being app called Balance to be used for higher education.
Highlights of the episode:
- Screen time: management and implications
- Ryan’s inspiration for starting the app Balance
- Three Pillars of Well-Being
- Connecting with your body
- Connecting with others
- Connecting with yourself
- Ryan offers real-life examples of how to connect with the three pillars
- Ways to use the app to benefit your well-being right now
Connect with Ryan Bell:
Ryan Bell on LinkedIn
Tech Balance on LinkedIn
Tech Balance Website
Email Ryan at: ryan.bell@techbalance.co.uk
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Let's Slow Down: The Art of Simple, Intentional Living Order Here!
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Email Annemarie at hello@letsslowdown.net
Dr. Heather Penny is a leadership coach, trusted advisor, celebrated teacher, and engaging speaker and author. She's the author ofThe Life You're Made For: Finding Clarity, Confidence, and Courage to be Fully Alive, Grace Space and The Bracelet. Her mission is to draw out people’s natural strengths to engage purposefully in their lives and the relationships they value.
In her book, The Life You’re Made For, Dr. Penny says, “Change is easier than you think. Your pace is up to you. It’s not about keeping up with the warp-speed you (or others) may be running, but rather slowing down and doing less.” She asks readers to “consider the cost when you push too hard. You lose clarity regarding what you care about and where you are going. You waste valuable time spinning your wheels, and you often burn out or crash. Slowing down regularly to reassess where you are going and how best to get there - whole and well - cultivates a life of ever-increasing clarity.”
In this episode we talk about work-life balance. How to shift the focus from “how to balance life” to “how to rest restoratively.” RESTorative Rest. “Without learning to trust, you will not be able to rest.” -Dr. Penny
“We need to regain trust in the journey. Trust in one another. Trust that situations will work out. Trust in a beautiful plan for our lives. Trust in green pastures and calm waters. Trust in our decision-making abilities. Trust that if we rest, all will truly be well. We need to rest in the fact that we can rest because life isn’t all up to us.” -Dr. Penny
We discuss The Art of Slowing Down: “Take time to breathe deep, slow your pace, and notice your surroundings. These simple acts will begin to unclench the knot in the pit of your stomach - the one that’s been there so long it’s starting to feel almost normal. The process of discovery honors the intuition within you that’s been saying for years there has to be more than chasing validation while simply surviving. But none of this can happen if all you’re doing is worrying about keeping up.” -Dr. Penny
Connect with Dr. Heather Penny here.
Dr. Penny would love to share a gift to her e-course that goes along with her first book, The Life You’re Made For. When listeners sign up, simply use the code PodcastPal before December 31, 2024 to receive the course at no cost. This course is meant to feel like they have their own coach in their corner and goes along with her books, The Life You’re Made For and its Coaching Companion.
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Do you know what your thought habits are?
Today’s guest is Amy Kemp, Owner/CEO of Amy Kemp,Inc. Amy helps leaders and business professionals understand how deeply thought habits impact every part of their work and lives. As a certified Habit Finder Coach, Amy has led over 300 female business leaders through a program called Encounter, that is designed to replace unhealthy thought habits with more healthy ones. Finally, with the launch of her first book, I See You: A Guide for Women to Make More, Have More, and Be More - Without More Work, Amy offers an opportunity for everyone to learn and engage with her and the principles that guide her coaching. Forbes magazine named this one of “5 Books To Help You Become A Better Leader In 2024”!
In this episode we discuss:
- The practice of boundary setting with people and our goals/ambitions
- Creating easy filters to make decisions
- The importance of looking at the wholeness of your life when goal setting
- The heavy weight unpaid labor puts on many women
- What do you want to create?
- How to give a busy mind a higher level of care
- The need for guilt-free play, especially for people with busy minds
Links Mentioned:
Connect with Amy here
Amy’s Book: I See You
Amy on FB and IG
Let’s Slow Down Podcast Episode #69: How to Create a Morning Routine that Supports Intentional Living
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Let's Slow Down, THE BOOK, is finally here! Click HERE to purchase your copy today!
Today Annemarie shares about her journey to publish her first book, along with what it's about, and who would benefit reading it.
Highlights are:
- Acknowledge Where You’re At, Accept Who You Are
- Importance of Rest and Recovery
- What Matters Most
- How to Simplify
- Redefining Life on Your Own Terms
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Email Annemarie at hello@letsslowdown.net
In this final episode of our Summer 2024 Short Series I have a fun announcement, along with a review of my experience taking the minimalist fashion challenge Project 333, and finally 5 ways to simplify a busy season. I also cover a summer reflection/journal prompt to help you make the most of the summer season in years to come.
Links:
Get your copy of Let’s Slow Down today! Available in paperback and ebook.
Project 333 by Courtney Carver
Let’s Slow Down Podcast, Ep. 77: Simplify Your Wardrobe with Project 333
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In this episode, Annemarie recaps her month off and how breaks can be restorative and productive. She also shares insights from the book, The Well-Lived Life by Dr. Gladys McGarey, along with the doctor's six secrets to healthy and happiness.
Be sure to sign up here for updates on the release of Annemarie’s upcoming book!
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Today's summer short episode focuses on how to enjoy it all and make it count this summer season. Relax and unwind this season by trying a few (or all) of these simple pleasures available to us all summer long.
Be sure to sign up here for updates on the release of Annemarie’s upcoming book!
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In today's episode, I'm sharing simple tips to make your summer easier and more stress free. After all, isn't that what summer is all about? Take a listen to this quick episode and start integrating these tips now to let your summer be easy and fun.
Mentioned:
Episode 33: Simple Summer Nights
Be sure to sign up here for updates on the release of Annemarie’s upcoming book!
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Don't let packing stress you out or weigh you down for your next trip. Today's summer short episode focuses on ways to pack minimally and intentionally for your summer vacation. Packing lighter will add to the ease and enjoyment of your travels by eliminating excess time, clutter, and work you need to do to prepare and unpack from your vacation. Maybe it will even spark an interest to live like this all year long!
Mentioned:
Episode 77: Simplify Your Wardrobe with Project 333
Be sure to sign up here for updates on the release of Annemarie’s upcoming book!
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Welcome to the first episode of the Let's Slow Down Summer '24 Series! In walking the walk, I am slowing down the pace of the podcast and bringing back the summer short episode series on a bi-weekly basis. I am prioritizing family time and a break for the summer months. Full length, weekly episodes will return in the Fall.
In this episode, I highlight 5 ways to live an intentional summer, so that you can make the most of this special season and have lots of meaningful memories and moments.
Mentioned:
Episode 77: Simplify Your Wardrobe with Project 33.
Click hereif you haven't listened yet!
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In this enlightening episode of Let’s Slow Down, we chat with Noelle Fowler, a fellow New Jersey resident and TCNJ alumna who runs a successful Holistic Decluttering Coach business called Make Room to Breathe.
Noelle runs The Making Room membership, which equips women with the tools and knowledge to simplify and curate a home they love, tailored to their current season of life. Noelle is dedicated to helping busy women simplify their lives to make room for what truly matters. Her simple, practical, and sustainable approach to decluttering is designed to seamlessly integrate into the rhythms of everyday life, ensuring that no one spends their entire weekend decluttering only to see the piles return.
In this episode, we discuss:
- The stark difference between organizing and decluttering.
- How a holistic approach to decluttering, combined with education, can create sustainable change.
- The importance of incorporating the emotional side of decluttering to support women in making room for what matters most in their lives.
- Easy tips for living an intentional summer this season.
Connect with Noelle and learn more about her membership:
- Insta
- The Making Room Membership
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Many of us struggle with too many clothes. Our closets are stuffed, our credit cards are maxed out, and we still feel like we have "nothing to wear!" Today, I'm going to share the philosophy and rules of Courtney Carver's "Project 333," and explain why I'm taking the challenge this summer. Learn how decluttering your closet can have benefits that go well beyond clothes. For those of you who are serious about getting simple and intentional about your wardrobe, this is the episode for you.
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In this reflective episode, I recap my family's spring, focusing on our decision to forgo intense sports and embrace a simpler, more intentional season. I share insights on the benefits we experienced, including less stress, improved mental and physical health, and more quality family time.
Benefits of Our Simpler Spring:
- Less Busy Schedule
- Increased Quality Time
- Improved Mental Health
- Better Physical Health
- Focus on Important Activities
Observations:
- Kids spent more time outdoors, playing together, and exploring hobbies.
- Mom found more time for personal projects, like her podcast and writing a book.
- The family experienced a lighter, more focused, healthier, and less frazzled lifestyle.
As I reflect on the success of our spring experiment to quit being busy, I’d like to encourage listeners to consider experimenting with simplifying their schedules to reduce stress and improve family well-being. I can’t emphasize enough the importance of taking time to regroup, reset, and find clarity.
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Email Annemarie at hello@letsslowdown.net
In a world often fixated on constant action and accomplishment, it’s easy to get stuck in the cycle of “going and doing,” without genuinely being present for any “growing and developing.” Today’s guest, Sammy Burt, a leadership development expert from Farleigh Performance and Backpack, joins us from Bath, England, with an invitation to reconsider our approach to personal development.Key Points: Sammy Burt's background and expertise in leadership development. Her philosophy of personal evolution: becoming who we organically are and aspire to be. The importance of integrating compassion and curiosity into our self-development journey. Practical strategies to balance action with presence and growth. How to cultivate a mindset that supports continuous personal and professional development.Sammy has also written her first book, coming this Fall. Sign up here to get updates on What is a Grown-Up Anyway? and to learn more about Sammy’s definition of a “grown-up” and how we can be one:) “Release yourself from the weight of unreasonable expectation and see a world of possibility with a fresh new perspective.” -Sammy BurtCall to Action: Reflect on how you incorporate personal development in your life. Consider how to practice self-compassion and curiosity in your personal development journey. Visit the Farleigh Performance and Backpack websites to learn more about Sammy Burt’s work and resources for leadership and personal development.Connect with Sammy:Sammy on FacebookSammy on InstaSammy on LinkedIn💞Loving this podcast? Leave a review and share with a friend!🎤Follow Let’s Slow Down:WEBSITE Let's Slow Down IGLet’s Slow Down FB Page💞I love hearing from you! Comments? Ideas for a podcast topic or guest? Email Annemarie at hello@letsslowdown.net
Feel like you’re at the mercy of your circumstances? Think again. You have power over your life! Today’s guest is Lorena Schuth, a self concept and manifestation coach with us from Germany, to teach us about the power of manifestation and how it can change our lives.
It is Lorena’s mission to show you that you don’t have to betray yourself, lie to yourself, deny your true beliefs or micromanage your emotions in order to create the reality you desire.
We discuss:
- Tapping into our subconscious beliefs and patterns to impact how we show up for ourselves and in our relationships.
- How everything is manifested in life and how we can use that to our advantage.
- The mind-body connection and how manifestation affects the nervous system.
- How to get our subconscious out of autopilot to break negative patterns.
- The wisdom in slowing down and what comes of time in “the nothing.”
- The value of allowing ourselves to be loved and supported.
- Clearing energetic blocks.
- How your state of being affects your reality.
Connect with Lorena:
- Instagram: https://www.instagram.com/lorenaschuth
- YouTube: https://www.youtube.com/@LorenaSchuth
- Holistic Manifestation Guidebook: https://www.lorenaschuth.com/holistic-manifestation
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In her latest episode, Annemarie shares exciting news about the Let's Slow Down Podcast and offers tips on how to regularly empower yourself to live more authentically and with intention.
Questions to Consider While Listening:
How are you doing? Really?
Do you have enough time for everything on your list? Or do you need to pair down and simplify?
Do you have enough breathing room in your days?
How can you utilize meditation to live more mindfully?
Have you grabbed your Fresh Start to Spring yet??
💐LOOKING FOR EASY WAYS TO EMBRACE A SIMPLE SPRING? GET YOUR FRESH START TO SPRING
DOWNLOAD HERE!☀️🌿
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This episode is for anyone who has a busy mind and has a hard time finding stillness. Stop measuring your self-worth by what you accomplish and learn how to slow down, live in the moment and find peace.
Today’s guest is Dr. Nissa Keyashian, host of amindfulmd.com. Nissa is a mother, psychiatrist, life coach and meditation & yoga instructor. She is the author of the incredibly calming, beautiful book, Practicing Stillness: 50 Simple Exercises to Slow Down, Live in the Moment, and Find Peace.
Nissa gives us lots of books to reference in this episode, which I will link below!
Practicing Stillness, by Nissa Keyashian
The Power of Now
Jack Kornfield books
Sharon Salzberg books
The Artist's Way
The Body Keeps the Score
Connect with Nissa!🌱
A Mindful MD
Nissa on IG
Nissa on FB
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Feeling lost or unmotivated? Listen to One Republic's 'Connection' for a positive pick me up. It's a great song, with a catchy melody and meaningful lyrics.
In this week's solo episode, I unpack the words in this awesome song that remind us to:
- get out of autopilot
- look for connection
- discover our purpose
- and get back to the heart of what matters and who we are.
Yes, I got all that out of this song! It's a good one. Enjoy!
Warmly,
Annemarie
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Does your life feel like you’re just going through the motions? Are there positive changes you could make to bring more awareness and energy into your days?
Today’s guest, author and entrepreneur Jeanne Collins, has learned from her life lessons and shares a refreshing perspective on how to jump into an authentic and fulfilling life. She takes intentional living to Olympic Sport level!
The energy she shares in her book and in our interview is off the charts! Jeanne encourages us to look within ourselves to figure out how to live a better life that’s truly aligned and supportive. She talks about what that looks like and how to get there. We dive deep into teaching ourselves awareness of our surroundings and of what’s going on internally, to jump two feet into life.
Warmly,
Annemarie
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DM or Email (enjoylifemore2023@gmail.com) a Screenshot of yours to enter the giveaway.
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🍀Connect with Jeanne Collins:
Jeanne Collins IG
Website
Book: Two Feet In
Feeling like your morning could use a new routine to flow better? Are you sick of waking up feeling like you don't have any direction or motivation to get your day going? I get it, and I've been there!
Mornings can be really challenging. With a little focus and intention, you can leverage the early morning hours to change your day and even your life.
In today's podcast, I share the six essential pillars of Hal Elrod's, 'The Miracle Morning' and how you can use them to get your morning off to a smoother start, leaving you feeling refreshed and ready to live life on your own terms.
Did you know the majority of the world's most successful people are early risers with a morning routine? There is a strong connection between wake up time and success. We will take a deep dive into the self-development strategies that can be implemented to take you from where you are now, to where you want to be.
The reason I believe slowing down is so transformative, is because it opens up space and time to find clarity and refocus on your visions and goals. And this all starts the moment you wake up.
Listen today, to learn how you can make the most of your mornings to live a more fulfilling life of intention.
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How do we unclutter our home and our life, and KEEP it that way? Finding your 'why' can make all the difference.
My guest today is Angela Agronoff of The Unclutter Angel. Angela is a life organizer and organizational mentor on a mission to help you reclaim your space. She's also a wife, a mother of three and an author.
In this episode, we talk about the emotional side of decluttering so that the work and systems created actually stick and become sustainable.
Angela talks about her experience as a coach and how she helps clients peel back the layers that come up when they start organizing and decluttering, to unveil a clearer perspective in life.
Angela says, “it's nice to have a beautiful room, but there's a lot underneath that.”
We discuss how finding your 'why' is important, and identifying that as the foundation of a great new habit.
Connect with Angela:
https://theunclutterangel.com/
Angela on IG
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Email Annemarie at enjoylifemore2023@gmail.com
Are you present in your life? Our modern world comes with so many distractions, sometimes it's hard to focus on the here and now. How often are we going through our days without really taking notice of the beauty all around us?
In today's episode, Annemarie highlights the importance of being present and ways we can ground ourselves back into our real world. You deserve to notice the little things that make life beautiful. Discover how in this short solo episode.
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How to Discover Your True Self: Ways to Make a Fresh Start this Spring
Let's Slow Down: Episode 66
The start of a new season is always a good time to regroup and give yourself a clean slate. Spring is a great time to re-evaluate things and take stock in your home, schedule, relationships, and mind to consider what is working for you and what needs to be changed. Now with the longer days + warmer temperatures your daily routines will probably look different. Have you thought about how you want your days to go?
For some inspiration check out my free guide - EMBRACING A SIMPLE SPRING available for download.
My goal is to jump into the new season with energy along with clear focus and direction on where I want my life to be going. In this episode, discover 3 things you can do right now to get closer to your authentic self and enjoy the season.
Want more SPRING podcast episodes?
Check out Episode 14: Spring is Here! Embracing Simplicity
Are you interested in self-development but don’t want to do the hard work of finding the best books AND taking the time to read them? Do you want Annemarie to do the digging and share what she learns? If so, please answer the short form HERE: Self-Development, Please!
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Spring Cleaning is made simple with today’s guest, decluttering expert Caroline Thor. In this episode we discuss how to tackle spring cleaning and decluttering with a simple, strategic approach that will make a big difference in a short amount of time. Caroline, a KonMari Consultant and Professional Organizer, offers practical techniques to shift your home from chaos to calm.
Listen to learn 5 easy ways to Spring Clean & Declutter your home today!
And if you want to learn more, be sure to sign up for Caroline’s free upcoming workshop, From Chaos to Calm. Use this link to sign up today!
Caroline on IG
https://www.caroline-thor.com/
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So many of us suffer from anxiety and chronic stress. Unfortunately, this seems like the norm these days. We struggle with sleep issues, stomach pains, self doubt, and more that are all symptoms of anxiety. On today’s podcast, stress + anxiety coach Sandy Woznicki is here to talk about these strong emotions and offer strategies we can use to regulate our nervous system in order to regain inner peace. Upon listening, you will discover ways to shift your energy from fight or flight mode to the parasympathetic “rest and digest” mode to feel calmer and more grounded.
Connect with Sandy:
https://stressandanxietycoach.com/
Sandy on IG
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You do not need to be a college student to enjoy this episode!
Today, we delve into the myriad of emotions and experiences that come with being a student - whether in college or in life. Our guest Corinne Coakley, a junior at The College of New Jersey, shares her journey through the fluctuating demands of academia - from overwhelming workloads to moments of manageable calm. We talk about how much magic learning new things and having new experiences can add to life.
We explore the importance of prioritizing mental well-being amidst the pressure to excel, acknowledging the struggle to find a healthy balance between socializing, personal time, and academic/work commitments.
We also highlight the challenge of perfectionism and the realization that sometimes, good enough truly is enough.
Join us as we explore the journey of self-discovery and growth that comes with learning to balance the demands of life while prioritizing mental health and personal fulfillment.
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Let’s talk about upleveling our lives! Are you experiencing burnout? Overwhelm? There is a better way. Today’s guest, Charlotte Kaye is a women’s life coach, decluttering coach and host of the Cozy and Connected Podcast. She helps women be who they are and do what they want, guilt free.
Charlotte turned a highly stressful job into an opportunity to explore meditation, gratitude, and personal development….which ultimately led her to starting her own dream business.
She shares ways she uses flow, alignment and manifestation to make changes in her life and how we can tap into mindset work to get unstuck and live more authentically.
Book titles shared today are:
- The Life Changing Magic of Tidying Up by Marie Kondo
- The Law of Attraction by Abraham Hicks
- Playing Big by Tara Moore
Connect with Charlotte:
https://charlottekayecoach.com/
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Email Annemarie at enjoylifemore2023@gmail.com
Join host Annemarie Stolting in a solo episode that explores practical strategies for lightening your mental load, which refers to the brain power required to complete a task or manage a situation. Mental load can significantly impact your health and wellbeing - if it's left unmanaged it can lead to stress, anxiety, burnout, and sleep deprivation.
Let's take a look at ways to find greater clarity and peace of mind. We'll find a way to navigate life's challenges with grace and resilience!
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Today I share a very special conversation I had with a friend I made along my podcasting journey. Rain Elizabeth Stickney of Rain Elizabeth Healing Arts is a counselor, meditation practitioner, retreat host and more. She has the most calming, soothing voice and we shared an equally grounding conversation about choosing to live a meaningful life in order to experience all the sacred moments - especially those in our day to day lives, when we slow down and choose to be present.
We talk about the importance of role modeling this way of living to our kids and how much it can enrich all of our lives and the connections we have with one another.
Connect with Rain!
https://rainelizabeth.org/
IG
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Today's solo episode is for anyone who is experiencing something particularly difficult or stressful in their lives....or who just really feels at this point in the winter, that they need to take a cue from Nature and take a break.
I talk about processing the challenges that come with big life event's that bring strong emotions. In particular, I get vulnerable about my big knee surgery and the anxiety it has brought me. I offer some ways to process stressful situations and how to take a productive pause to come out stronger and more resilient.
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Our guest today is Sarah Horgan, founder of Simple Intentional. Sarah is a decluttering coach, wife + minimalist mama. She helps OVERWHELMED MOMS take ACTION, STAY CONSISTENT and get in control of their homes for GOOD. She offers inspiration to build a life you love.
A cancer diagnosis coupled with motherhood changed Sarah's life. How could it not? What would you do if life handed you all that at a young age? Most of us can't even begin to imagine.
Sarah chose to look at the good that came out of the experience and shares the life lessons she learned in episode 58: Love Life Where You Are.
Sarah took time to do some really deep work and discover what was important to her. She examined her life and was able to identify what mattered and what she valued. The result?
Simple + Intentional: Choose Your Life.
Some topics we address in our conversation are:
- Perfectionism
- People pleasing
- Minimalism
- Intentional Living vs. Living on Autopilot
- Motherhood
- Choosing to do things differently
- Building Habits that Support Intentional Living
Sarah is hosting an online summit this coming weekend. Click the link below to learn more.
Connect with Sarah:
Sarah Horgan from Simple + Intentional
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Today's guest and host of simplybalancedwithgina.com, Gina Roof, is here to talk about knowing yourself, setting realistic goals, and realistic ways of meeting those goals so that you set yourself up for success.
- Take into account all the things that we're already doing, the things that are suiting as well and being realistic with who we are and what our situation or life is.
- Giving ourselves a little bit of grace. You'll get there quicker if you're more realistic and nicer to yourself along the way.
- Stop looking to outside sources for inner happiness.
- Enjoying the journey and not focusing so much on the end result all the time.
- 3 Mindset Shifts when it comes to resolutions:
- Less Is More
- Add In Over Restricting
-
Know Yourself
-
Taking Small steps towards your goals feels good and can snowball into big results!
- Staying positive and celebrating little wins makes you inclined to keep going.
- Lead with the positive. This will literally change your thought process, the way your brain operates, and you'll feel supported instead of discouraged. Your body will feel safe instead of threatened.
- We want our body to be supported. The more things that you add in that support your wellbeing, the more you start to weed out some of your less desirable habits without even realizing it. So always lead with adding in.
- You need to know yourself.
- If there's one goal I have for you all, for your health this year, it's to get to know your own body. And also changing your mindset from the idea that you need to change your body or your lifestyle, to learning to support your body and your lifestyle. -Gina Roof
- Gina recommends starting with the things that you know help you to feel better and keep you healthy and thriving such as: sleep, getting enough nutrients, movement and walking, getting enough sunshine, hydration, working on your stress.
Connect with Gina Roof:
Nutrition & Wellness Health Coach of Simply Balanced with Gina
simplybalancedwithgina.com
@simplybalancedwithgina
Here's a link to purchase her eBook
https://www.simplybalancedwithgina.com/recipeprepguide
And Gina’s Etsy store
https://simplybalancedwgina.etsy.com
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There is so much emotional baggage that comes along with the decluttering process. On today's episode, Shira Sameroff of Heart & Soul Coaching and Consulting, is here to talk about the art of transformative decluttering; the powerful effects that decluttering has on our social emotional world.
We learn of the unexpected possibilties that come up when we take the time to really become aware, and clear out what's in the way of living full lives. It's so much deeper than just the physical things. It is the work of really helping people tune into themselves and clearing out emotions to find clarity and space.
Connect with Shira:
Shira Sameroff is a therapist, coach, consultant, teacher, and writer. Shira is an LCSW who’s expertise is rooted in decades of practice with thousands of people of diverse identities, ages and life stories in a wide array of settings. She weaves together a range of therapeutic models such as Internal Family Systems (IFS), somatic and nature-based therapies, healing from and ending oppression and more to help her clients reconnect with their intuition and inhabit the life they most desire.Therapy with Shira
Heart & Soul Coaching and Consulting
Upcoming workshops
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Today is the Let's Slow Down Podcast's 1st Anniversary!
Thank you for your support and encouragement throughout the year, which helped earn the podcast a spot in the top 2.5% of all podcasts globally! Join me today as I highlight some fun facts about Let's Slow Down and our most listened-to episodes of the year. I referenced many previous episodes today, and I will link them all here:
Ep. 5 Creating a Peaceful Life Both Inside & Out with Fiona Ferris
Ep. 48 A Chic and Simple Christmas with Fiona Ferris
Ep. 15 Simplicty Parenting with author Kim John Payne
Ep. 8 Simply Balanced with Gina Roof
Ep. 28 Summer Series: Healthy Summer Habits with Gina Roof
Ep. 37 Health Tips to Survive Back to School with Gina Roof
Ep. 41 How Practicing Gratitude Can Change Your View of the World with Dr. Peggy DeLong
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For all of you who celebrated yesterday, I hope you had a beautiful Christmas with your families. I hope you indulged in delicious food and drink and had meaningful connections with those near and dear to you.
And if you did, I’m guessing that all that fun and excitement probably took a lot out of you and that you’re beat! I know I always am at this point in the season. Which is why today, is always a day of rest in my house. And it’s one of my favorite parts of Christmas :) There are so many reasons - physical, mental and emotional - to rest after a big holiday. Today we talk about how rest and reflection help support overall good health and well being. Enjoy this short epiosde covering a few thoughts about taking it easy this time of year.
Enjoy and relax in this last week of the year!
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Merry Christmas from me to you! This short holiday episode offers a reminder of all the wonders and magic of the season, and ways to be intentional and make it count. Do yourself a favor, and truly unplug and be present in your life for this beautiful time of year. Merry Christmas and thank you for listening.
Stressed about the upcoming holidays?
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It's almost Christmas! We are in the thick of the holidays and since it's the season of gift giving, I want to talk about a priceless gift that you can give yourself. Right Now. Why don't you give yourself the GIFT OF SLOWING DOWN this year? Is that something on your list? I’m guessing if you’re listening to this podcast that this might be something you want in your life. And you can have it, my friend. With some basic mindset shifts it can be yours. Doesn’t that sound nice?
So let’s talk about a few ways you can start immediately, because I appreciate you taking the time to listen and I want you to come away with easy, actionable ways to incorporate this into your life. It’s fun to think about this and dream about it, but let’s actually make it happen! Let’s do it. Let’s Slow Down, and make it a new reality.
Now, depending on what your life currently looks like, slowing down can look very different from person to person. Today's episode gives you some suggestions on how to slow down now.
You can try:
- Slowing down the way you carry yourself and move throughout the day
- Driving in a less hurried way, giving yourself plenty of time to get where you're going
- Consciously reminding yourself not to rush
- Slow down while you're eating. Savor your food!
- Start your day with a leisurely cup of coffee/tea and set some intentions for your day
- Establish clear routines and times for work.
- Unplug from work once you're done for the day so you can be present in the rest of your life.
So if you give yourself one gift this Holiday Season, I hope that you’ll give yourself the gift of slowing down. It really is an incredible gift. A priceless one, and better yet it will show up instantly and free, right now if you let it. You just have to let it in. You get to decide when you're ready. And if you have trouble with that, because it can be really hard, let me know. I’m here and I would love to help.
Stressed about the upcoming holidays?
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Email Annemarie at enjoylifemore2023@gmail.com
Exciting news! I’d like to give away a copy of Fiona Ferris’ book, A Chic and Simple Christmas, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com.
Happy Holidays!
December is here, my friends! Hard to believe we are winding down 2023. In today's episode, I share gentle encouragement to slow down a bit as we enter the holiday season. I know I always need a reminder this time of year. If we let the craziness of it all take over, we may find ourselves overwhelmed and unable to enjoy the spirit of the season. By taking a less is more approach, I find it easier to focus on what matters and include only the things that are most important.
Other Let's Slow Down episodes referenced today are:
Episode 48: A Chic & Simple Christmas with Fiona Ferris
Episode 2: How Pauses and Schedules Help Savor Life with Ronnie Filippatos Fernandez
Episode 46: Clearing the Clutter Forever with Caroline Thor
Episode 47: Life-Changing Effects of Decluttering with Kate Evans
I also referenced The Miracle Morning books by Hal Elrod. Highly recommend!
Stressed about the upcoming holidays?
CLICK HERE TO JOIN 12 DAYS OF HOLIDAY EASE for simple strategies to ensure all is calm and all is bright this season.
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Email Annemarie at enjoylifemore2023@gmail.com
Exciting news! I’d like to give away a copy of Fiona Ferris’ book, A Chic and Simple Christmas, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com. Happy Holidays!
Kevin Thompson incorporates simple, intentional living while running a business along with having a family. He is the CEO of Mountain Dog Treats, a dog treat company based out of Alaska. Join us today as Kevin shares how he and his wife are raising 2 children and running a successful business, while staying grounded and focusing on what matters in their life.
What if we spent a bit more time pondering the choices we make before jumping in? Kevin talks about, “being able to step outside of our busy culture to really evaluate what are my needs and what are my wants and how does that fit my life...” Design a life that is uniquely yours and enables you to share your gifts with the world. He has intentionally designed his family, “to be a family wherever they’re at.”
When his life took an unexpected turn, Kevin decided to take advantage of a difficult situation and reevaluate how he and his family were living. The outcome? A company called Mountain Dog, which allowed the Thompson family to be more intentional with their life, and to grow something that not only benefited their family, but benefited the community as a whole.
In slowing down to live with intention, Kevin learned an important lesson. He shares, “if you start out being intentional, you will find that the overall white noise of life becomes less noisy and you get more focused on what you are and who you are supposed to be. And that simplifies your life.”
Connect with Kevin and his company, Mountain Dog:
Mountain Dog
Stressed about the upcoming holidays?
CLICK HERE TO JOIN 12 DAYS OF HOLIDAY EASE for simple strategies to ensure all is calm and all is bright this season.
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Exciting news! I’d like to give away a copy of Fiona Ferris’ book, A Chic and Simple Christmas, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com. Happy Holidays!
Thanksgiving is this week here in the states and today's episode is dedicated to gratitude. An "attitude of gratitude" is the highest way of thinking, according to self-development author Brian Tracy. He says by incorporating elements of gratitude into your life, you'll boost your own self-esteem - and that of others around you. It really can be beautifully contagious!
- Get Outside in Nature
- Give to Others
- Develop a Gratitude Mindset
- Do What Makes Your Soul Happy
- Focus on How Far You've Come
I want to thank you all for listening to this podcast. I am so grateful for this opportunity and wish everyone a Happy Thanksgiving!
Stressed about the upcoming holidays?
CLICK HERE TO JOIN 12 DAYS OF HOLIDAY EASE for simple strategies to ensure all is calm and all is bright this season.
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Exciting news! I’d like to give away a copy of Fiona Ferris’ book, A Chic and Simple Christmas, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com. Happy Holidays!
Our guest today is Fiona Ferris.
Listen to her first appearance on Let's Slow Down, Episode 5. Fiona is author of the chic and simple series of books, where she writes about living a simple, beautiful, successful life without having to spend a lot of money. She adores self-development and loves to cultivate her own growth in a fun and feminine way. Fiona lives with her husband, 2 rescue-cats, and 2 rescue dogs in sunny Hawke’s Bay, on the east coast of New Zealand. It's her second time on the let’s Slow down podcast and she is here to talk about living a chic and simple life, especially at the holidays. She also shares her inspiration and wisdom from her book, A Chic and Simple Christmas.
Episode Highlights Include:
Adopting a Rescue (2:20)
How Fiona turned her passion into her day job (4:12)
Cultivating your dream life (8:07)
Making everyday tasks fun (10:41)
Slowing down your mindset (14:41)
Inspiration for a Chic and Simple Christmas (17:17)
Clearing non-essentials from the calendar at the holidays (23:39)
Gift Giving & Decluttering (25:25)
Morning Routine (34:40)
Self development books (40:00)
Rhonda Byrne’s The Secret
Brian Tracy
Unreasonable Hospitality
Ralph Lauren Inspiration (42:48)
Connect with Fiona and check out all her amazing books!
Fiona on IG
Fiona Ferris Books on Amazon
Stressed about the upcoming holidays?
CLICK HERE TO JOIN 12 DAYS OF HOLIDAY EASE for simple strategies to ensure all is calm and all is bright this season.
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Email Annemarie at enjoylifemore2023@gmail.com
Exciting news! I’d like to give away a copy of Fiona Ferris’ book, A Chic and Simple Christmas, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com. Happy Holidays!
Decluttering can have profound and life-changing effects, not only in terms of creating a more organized and tidy physical space but also in improving your mental and emotional well-being. Today's guest is Kate Evans. She's a psychologist and a decluttering coach at Soulfulspacecoaching. com and she's here to talk to us about how decluttering the home and the mind can have so many great benefits.Kate talks about how much better she felt after she decluttered her home and how the process helped her overcome limiting beliefs about herself. She suggests picking areas to work on that you have the time and energy for in order to support little wins and give yourself momentum. Find the right place to start and just do it - don't overthink it or put pressure on yourself to be perfect. And once the decluttering happens, Kate stresses the importance of having systems in place to maintain a peaceful, tidy home and avoid filling it back up with stuff.If you really want to have an authentic life that feels good, you have to slow down and check in with yourself. Figure out what works for you - and stop using and thinking the word SHOULD. The state of your home represents the state of your brain. There are profound mental effects of decluttering that can truly change your life. Once you clear the clutter from your home, energy flows free and the newly found space supports intentional living and opens doors to personal growth and exploration.Remember that decluttering is a process, and it doesn't have to happen all at once. Start small, one area at a time, and gradually work your way through your living space. The benefits of decluttering can be life-changing, leading to a more fulfilling and purpose-driven life.
Stressed about the upcoming holidays? CLICK HERE TO JOIN 12 DAYS OF HOLIDAY EASE for simple strategies to ensure all is calm and all is bright this season.
Connect with Kate Evans:Ditch Your Sht Society newsletter: www.soulfulspacecoaching.com/newsletterDitch Your Sht free intro coaching session: https://soulfulspacecoaching.as.me/ditchyourshitintroFacebook and Instagram handles: @soulfulspace.coaching email: kate@soufulspacecoaching.com website: www.soufulspacecoaching.comLoving this podcast? Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023Follow the Let’s Slow Down FB PageI love hearing from you! Comments? Ideas for a podcast topic or guest? Email Annemarie at enjoylifemore2023@gmail.com
Certified Konmari Consultant and host of the Living Clutter Free Forever Podcast, Caroline Thor, joins us today to talk about clearing the clutter for good! She shares how the Konmari decluttering method can enable people to find a calmer, slower pace of life where you are actually living your ideal lifestyle. How can the life that you have, become better for you? What you would need to feel calm and in control, and not overwhelmed?
In this episode, expect to learn how to
- visualize your ideal life (5:20)
- apply the Konmari decluttering method (9:10)
- find time to do what we love (10:55)
- clear the clutter with kids (16:30)
- decluttering benefits pre-holidays (24:15)
- Caroline's takeaways (27:17)
Connect with Caroline Thor:
https://www.instagram.com/caro.thor/
https://www.caroline-thor.com/about-me/
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When busy seasons get to be too much, what can we do? In this episode, Annemarie talks about feeling overwhelmed by the power of a few big yeses in her life. Some highlights of the episode are:
- Sometimes, despite planning on preparing for a busy season, it can still get the best of you. Use that as a wake up call to make positive change in your life.
- If you feel like you can't keep up, you're not alone!
- Honor your intuition when things get to be too much
- "Set the boundaries, and guard them fiercly!"
- "Stop saying NO to things that matter, because of a huge yes that no longer feels right."
- Focus on learning from stressful times to monitor & adjust for the future
- "This is a journey - one that is always changing and shifting - so go easy on yourself"
- "Make intentional choices that align with what's important and what's right for your life. Don't let outside influences make those choices for you. The cost is too great."
- You deserve to live a life that moves at a pace you're comfortable with
- "Listen to your intuition. It's a powerful guide."
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Planning with intention can lead to a more productive, fulfilled, and balanced life. It's not about doing more, it's about filling your life with what matters so that you can BE more. Today, Kathleen Howell of Rutgers University and Plan to Be More is here to talk about ways to implement planning ahead and time management strategies that lead to a more meaningful life.
Books:
Build the Life You Want
Tranquility by Tuesday
Atomic Habits
The Gap and the Gain
Connect with Kathleen at Plan To Be More:
https://plantobemore.com/
https://www.instagram.com/plantobemore/
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Dr. Rekha Mandel of @balancedlifemd and co-founder of the Women’s Body & Soul Collective is our lovely guest today! Dr. Mandel, wife and mother of 3, is a double board certified doctor in both internal and lifestyle medicine. In this episode, she shares the Pillars of Lifestyle Medicine and how to implement them. She was sick of seeing so many chronically sick people, so she set out to study Lifestyle medicine and has made it her mission to teach preventative care and wellness through diet and lifestyle changes. She is passionate about finding the root cause of disease in her patients, and sharing health tips so people can build a foundation to live a meaningful, healthy life.
In this episode she shares 8 tips on how to implement these pillars into our life:
- Be your own guru
- Habits are the key to wellness
- Eat a whole food, plant forward diet. Fill the majority of your plate with fruits & veggies
- Move
- Restorative Sleep - get the phones out of the bedroom!
- Deep, Belly Breathing for stress management
- Cut down on alcohol
- Meaningful Social Connections
If you live locally, consider attending the upcoming wellness circles at the Women’s Body & Soul Collective on November 16, 2023 and December 7, 2023 from 6:30-9pm.
Previous podcast bonus episodes that offer short breathwork sessions!
https://podcasts.apple.com/us/podcast/7-minute-breather-with-eva-maria-smith-of-the-pause/id1659684649?i=1000621069239
https://podcasts.apple.com/us/podcast/5-minute-breather-with-lucia-oliveira/id1659684649?i=1000615269707
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Email Annemarie at enjoylifemore2023@gmail.com
Exciting news! I’d like to give away a copy of Dr. Peggy DeLong’s book, Feeling Good, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com.
Ways I’m Coping with a Busy Fall
- One thing at a time
- Sitting down Sundays with my husband to plan for the week
- Simple Meals
- Prioritizing sleep and ending times - boundaries!
- Eliminating foods that make me anxious and negatively affect sleep
- Keeping some weekend nights open to veg
- Staying mindful of the big picture. This is a busy season. It has an end and I can look forward to calmer ones in the future.
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Exciting news! I’d like to give away a copy of Dr. Peggy DeLong’s book, Feeling Good, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com.
Guest Dr. Peggy Doherty DeLong, the "gratitude psychologist," is a mom to three young adults interested in the mental health of this generation. She's a keynote speaker on happiness, resilience, grief, and gratitude to help people live their best lives. She believes that we live fully and more joyfully when we can feel, process, learn, and grow from our emotional pain.
Highlights from this episode:
- Gratitude is free & accessible to all of us at any time of day
- When we practice gratitude regularly, it has long term benefits for mental health
- Find what brings you joy. Joy is so underrated and we need joy to get through our lives. It makes our lives more meaningful. It helps us get through difficult times.
- When you practice gratitude on a regular basis, you are forming new neural pathways in your brain to be a more positive thinker.
- Just 21 days of writing in a gratitude can make a difference
- Human connection is the number one predictor of happiness.
- Reflecting upon your day and thinking about what you're grateful for can significantly improve the quality and duration of sleep
- Try setting an intention at the beginning of your day while you are getting ready, and use your non-dominant hand if you can!
- Gratitude is an easy, beautiful way to overcome negative thought spirals.
- Walking is one of the best things that we can do for ourselves, physically, mentally and for immune function
- Gratitude releases serotonin from our brain
- Nature is powerful and healing!
Connect with Dr. Peggy!
https://drpeggydelong.com/
https://www.instagram.com/the.gratitude.psychologist/
https://linktr.ee/thegratitudepsychologist
Resources mentioned in this episode:
Documentary: Food, Inc
Books: https://drpeggydelong.com/books/, The Four Agreements, Forest Bathing, Blue Mind
“Doing what brings you joy or makes your soul happy makes you the best version of yourself.” - Peggy DeLong
Loving this podcast?
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I love hearing from you! Comments? Ideas for a podcast topic or guest?
Email Annemarie at enjoylifemore2023@gmail.com
Exciting news! I’d like to give away a copy of Dr. Peggy DeLong’s book, Feeling Good, to a lucky listener who writes a review or shares the podcast. Just DM me on social media with a screenshot, or you can email Annemarie at enjoylifemore2023@gmail.com.
What happens when you wake up one day and realize your kids are getting OLDER?! Like, so old they are going to be leaving the house soon and branching out into their own adult life. It can really hit a mother hard, and that’s exactly what happened to today’s guest, Jennifer Roskamp.
Jennifer is a mom to 9 beautiful homeschooled children, grandmother to 2, certified intentional living coach, and founder of The Intentional Mom - a community that helps women and moms create personalized solutions to feel accomplished, content, and fulfilled at the end of the day. She founded this community as a result of that moment where she realized her kids were growing up - fast.
She doesn’t want to look back with regret and realize her life and her children have come and gone so quickly - in a blur. She decided to get intentional about the way she and her family were living. Today we talk about having a say as to how we spend our days and being mindful of the choices we make.
Episode Highlights
- How to find the time to do the (you fill in the blank)
- Spoiler Alert….You won’t find the time, you need to MAKE the time
- Be clear on what your priorities and values are.
- It starts with that realization of knowing where you're going, what it really looks like to be living your very best life where you are showing up in the very best way for yourself and others.
- Part of our job as parents is modeling for and helping our kids see that they have more control over their life and circumstances than they realize.
- It’s important to identify your vision and goals and be aware that your vision probably is going to have to be fluid because life is ever changing
- Slow living offers time for reflecting and helps us to re-examine how we’re living and redefine what is important
- that to do list will always scream louder!
- September is the perfect time to start being intentional about the holidays
- Recognize how you want your holidays to look this year and be intentional about making choices that align with that vision
- Include family in that holiday plan, giving each member a say
- New traditions can be fun!
- Sign up for the free Simplify Your Holidays Summit to learn more!
Grab your Basic Pass for the Simplify Your Holiday Season Summit HERE
Connect with Jennifer Roskamp:
https://www.theintentionalmom.com/
https://pages.theintentionalmom.com/free-trial-accomplished-lifestyle/
IG: https://www.instagram.com/theintentionalmomblog/
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Email Annemarie at enjoylifemore2023@gmail.com
- Claire Yee on How To Stay Grounded and Cultivate Self Awareness Discover how to stay grounded when feeling overwhelmed with Claire Yee. Claire is the host of The Mother Glow Podcast, a meditation coach, and a matrescense practitioner in New Zealand, where she has the top rated hypnobirth course. She is also the mother to two children ages 14 and 12. Today she comes to the podcast to share ways to stay peacefully grounded and avoid burnout, especially if you’re a mother. Claire says, “we can get so caught up in the busyness of it all and all of the things we should be doing, all of the expectations from others, from the internet, from everywhere, really. And so to be able to tune in to ourselves to create that space to hear what our gut feelings are telling us and what's right for us and our children, because that is a really unique journey. It is such an important piece of the puzzle of mothering, of raising children, and also making sure we don't get burned out ourselves in the process.” She mentions there are other ways of doing meditation that don't require just sitting still and being quiet. It's really self-awareness. She will mix it up a lot by going for walks and being in the beauty of nature. Listening to the birds and just feeling the breeze on her face. Living by the beach is her favorite - it’s always such a beautiful grounding place to go. Claire stresses the importance of having a sense of self awareness, which she’s had to cultivate over the years. And sometimes it's been through getting to those states of burnouts, forcing her to do something - work a muscle that she’s developed over the years. Claire credits our kids as our master teachers. They're always bringing us back to this necessity; to be self aware, to take care of oneself, in order to be more available for them and their emotions. It can be such an intense journey. And she’s realized taking care of yourself is part of taking care of your children. Claire talks about overcoming so many automatic responses, her conditioned ways of living. In her life she had learned to sweep her feelings under the rug, and to bottle up her experience and emotions. However, her highly sensitive son was affected by it, so she needed to have a way of releasing a lot. And that led to a continual dedication to calm herself and come back to her own relaxed central nervous system so that she can respond to her children. To come from a space of, if something happens and she’s feeling stressed, she can just take a deep breath. She has learned to really center and balance herself before responding. Instead of what she would do in the early days, which was just react. The intention to which Claire brings to herself as a mother and an emotionally healthy woman is incredible. Through her own personal journey, she has uncovered a deep understanding within herself that she can harness anytime, anywhere, to calm her emotions and stay grounded for herself and her children. She is such a bright, beautiful person and I’m thrilled to share our conversation with you today on Let’s Slow Down. Please enjoy and share with a friend :)
Connect with Claire on IG The Mother Glow Podcast
Loving this podcast? Please subscribe! Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023 Follow the Let’s Slow Down FB Page I love hearing from you! Comments? Ideas for a podcast topic or guest? Email Annemarie at enjoylifemore2023@gmail.com
In today's episode, I sit down with Father Owen Moran, the pastor of St. Luke Roman Catholic Church here in Long Valley, NJ. Father Owen is a beacon of peace and strength in my life and I was so honored that he agreed to come on the podcast. Some highlights of the episode are:
- Multitasking - it's making us crazed! Focus on simplicity
- Spend quiet time in nature - gaining strength and peace in the presence of God
- Build quiet times into our day for prayer and reflection
- Make the choice to live differently among the chaos
- Family Meals - integral to connect/interact as a family unit
- Parents need to take the time to engage in conversation but also active listening with their children
- Importance of Rest - set the tone for a good night's sleep, get off devices, spend time in prayer with God, go to sleep early
- Being mindful of bringing God into the beginning + end of your day
- Be the parent that facilitates peace and quiet and reflection
- Choosing wisely with youth sports - they can quickly overcome your family life if you let them - Father Owen suggests choosing one sport to allow space for free time
- Sunday Dinner - spend time in community with family and friends
- Sunday family meals gives the kids a nurturing, safe environment to run freely and exercise creativity and imagination
- Married Couples - take time at least once a month to reconnect
- Honor the natural beauty God created by getting outside to appreciate nature and unwind in God's presence
"God made a beautiful world, and He put human beings in charge. God gave us intellect, feeling, and emotion...and to truly experience those different ways of life we need to stop, listen, and enjoy around us."
- Father Owen
"We get one chance to live our lives, make the best of it, bring God into our life, and find the grace to live life to the fullest."
- Father Owen
Health Tips to Survive Back to School with Gina Roof
Today’s episode focuses on surviving back to school stress and the frenzy of leaving the relaxed summer days behind and replacing them with the structure that a new school year brings. Gina Roof, host of Simply Balanced with Gina, offers us a health coach's perspective on getting prepared - both mentally & physically for the busy days ahead. Together, we hope to “start strong” this school year and dance our way into a new season with joy and grace. Gina talks about her ebook,Recipe Prep Guide which you can purchase and download to help simplify healthy meals with less clean up and less overwhelm. Be sure to check out everything she offers at simplybalancedwithgina.com and on her Etsy Store and follow her on IG @simplybalancedwithgina
Some highlights from the episode:
- Take a few days to go over admin work: papers, emails, schedules
- Write things out, get them on paper and out of your head
- Lean on and communicate with your support system
- “It’s our thoughts that are the most common driver of our stress.” -GR
- Don't’ be afraid to ask for help
- Declutter, organize ahead of the new season - it’s a great time to schedule a donation
- Involve your kids/spouse in the process - make it a team effort
- Clean and stock fridge, freezer & pantry
- Meal Plan!
- Take care of yourself, because “If your mental state is not in a good place and your nervous system is not calm, then you know everything is secondary. -GR
- Minimize process foods as much as possible
- Prioritize Rest!
- Mentally check in with yourself regularly
- Gina’s non-negotiable is: meal planning and posting it on a menu board in her kitchen
- Do as much simple ingredient prep ahead of time to make the week flow smoother.
- Let the kids have a say in what they eat!
- Roll back bedtime in the week ahead of school to help kids fall asleep earlier when the need to.
- Have realistic expectations. Back-to-school is a big transition and it’s expected that there will be some hiccups along the way. That’s okay, anticipate them and think about how you will react.
- Give your kids jobs that they are consistently responsible for each day.
- Find a way to simplify things as much as possible!
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Fall is coming! Join host Annemarie Stolting, for the last episode in her summer series. Today, Annemarie talks about the importance of reflection as one season ends and another begins. She highlights 3 ways to slow down as Summer comes to a close and the Fall season and Back to School (yikes!) begins.
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Identify your why. Your purpose.
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Set Boundaries! And stick to them.
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Rest.
Today I want to talk about celebrating life and questions to ponder in order to live a life full of meaning and few regrets. My wish for you all is to wake up every morning to a life you can't wait to live. Cheers, my friends!
In today's episode, I am unpacking many lessons that I've learned from one of my favorite books, Simplicity Parenting: Using the Extraordinary Power of Less to Raise Calmer, Happier and More Secure Kids,
A book by Kim John Payne, counselor and educator and previous guest on this show back on episode 15.
https://pod.link/LetsSlowDown/episode/b1299e4224a046a79672392a1218f299
The book opens with this quote from Henry David Thoreau:
“Go confidently in the direction of your dreams. As you simplify life the laws of the universe will be simpler.”
Payne talks about how we, as parents, determine the rhythm of our days and set a pace. And he’s right. But we forget that we call the shots….and get caught in the rat race until one day it often feels life is controlling us, rather than the other way around. One responsibility to the next, rushing around, eating fast food in the car, going to sleep late. I’ve personally wondered, “how did I get here??!” so many times as a parent. It just seems to happen. All with good intentions and love at the heart of it, but it’s still too much! Too much of a good thing can be bad!
In today's episode, I share ways in which Simplicity Parenting suggests we can turn things around. Remember, we have choices! Somewhere along the way I had forgotten that. And maybe you don’t feel your life or your family is quite at this point that I’ve just described, but I know that I’ve been there many times and I need to be incredibly intentional and mindful that I don’t end up there again.
I’m going to try and summarize Simplicity Parenting’s tips as best I can, The book encourages us to reduce the stresses, distractions, and choices - all forms of clutter - in children’s lives. In our lives.
I hope you enjoy.
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When I think of late summer - August - I think of summer nights. The crickets chirping, a warm breeze, the smell of freshly cut grass. It's heaven. Join me for this short episode pondering everything wonderful about the beauty of a simple summer night.
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Is your summer flying by? Don't panic. Here are a few things to consider that'll help make your summer last.
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Do a quick declutter - both your stuff and your schedule
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Get outside - beach, pool, sand, campfires just get outside to have fun and relax
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Rest - squeeze in a nap, go to bed early, or sleep in!
"If I had my way, I'd remove January from the calendar altogether and have an extra July instead." -Roald Dahl
"If you can't slow down in July, then when can you?!" -A. Stolting
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Who knew that decluttering dishes could have such a profound effect? Today on the podcast I share how removing items that no longer serve me helped me feel lighter and literally gave my family and I more living space. Win-win.
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Join recent guest, Eva-Maria Smith, as she guides us through a 7 minute breathwork session to relax anywhere and anytime!
Connect with Eva:
https://www.the-pause.com/
https://www.instagram.com/eva.maria.smith/
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On today's episode I interview Eva-Maria Smith, co-founder of The Pause Retreats for mothers. Eva and I talked candidly about the stresses of motherhood and how important it is for your wellbeing to do something good for yourself.
Highlights of the episode include:
- A look into The Pause Retreat framework
- The Pause Maine link
- Mothers are extremely over stressed and under expressed
- Taking time for yourself to unwind, whether at a retreat or not, will help you to be more rested and have a more positive outlook
- Take care of yourself, so you can take care of those around you
- Things to focus on right now to feel better: community, breath, bravery and joy
"Just be brave today and know that you are a good mother, even if you do good things for yourself." -Eva-Maria Smith
Connect with Eva:
https://www.the-pause.com/
IG: https://www.instagram.com/eva.maria.smith/
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Happy 4th of July! Happy 6 month birthday to the podcast!
Today host Annemarie Stolting talks about celebrations in life and the importance of human connections. As human beings we are wired to connect with others, and our mental and physical health benefit from having strong bonds with friends and family. Summer is a perfect time to slow down and catch up with your people :)
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Guest Gina Roof, of Simply Balanced with Gina, is on the podcast today to offer easy, manageable tips to be a little healthier this summer. She shows us that being healthy doesn't have to be hard, and there are so many ways to include healthy habits into the summer season.
Connect with Gina:
https://www.simplybalancedwithgina.com/
IG: https://www.instagram.com/simplybalancedwithgina/
Listen to Gina's previous podcast appearance here:
https://podcasts.apple.com/us/podcast/8-simply-balanced-with-gina-roof/id1659684649?i=1000598430587
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Host Annemarie Stolting talks about ways to surrender to summer and why it's the perfect time to slow down.
What ways can you indulge your senses this summer to add more simplicity and ease to your life?
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Today's guest, Shay Richter, is the author of the book Budget Burnout: 12 weeks to get out of your budget slump and accelerate your goals. She is the owner/creator of Front Porch Finances where she helps women take charge of their money. Some highlights of this episode include:
-how to incorporate your financial goals with a slower mindset
-simplifying your finances/expenses
-taking advantage of free resources such as the library
-limiting subscriptions
-shop secondhand
-know what is important so you can cut out the extras
"When you want to live slower....simplify your expenses." -Shay Richter
Connect with Shay:
IG: https://www.instagram.com/frontporchfinances/
Shay's Ebook! Budget Burnout:
https://www.amazon.com/Budget-Burnout-weeks-budget-accelerate-ebook/dp/B0C12BQHYL?ref_=ast_author_mpb
www.frontporchfinances.com
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Today’s guest is Suzanne Goulden, Intentional Living Consultant. She helps overwhelmed women create peace in their homes and reclaim time to do the things they love by minimizing belongings and simplifying lifestyle. She believes women who make choices with intention reap the benefits of simplifying their life, reducing stress, and regaining control of their time, money, and space.
We talked about decluttering tips, minimalism, non-functioning burnout, to-do lists, self care, battling the ‘shoulds’ and how to change mindset.
Mentioned in today’s episode:
Book: From Clutter to Clarity by Kerri Richardson
Netflix: The Biggest Little Farm
Connect with Suzanne:
https://suzannegoulden.com/
IG: https://www.instagram.com/suzannegouldenilc/
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Bonus! Enjoy this bonus minisode today featuring a breathwork session with recent guest Lucia Oliveira.
Lucia Oliveira is a certified sleep coach and trauma-informed breathwork facilitator who has a passion for helping moms find their wellbeing while navigating motherhood. Having personally experienced postpartum depression (PPD) and postpartum anxiety (PPA), Lucia knows firsthand the challenges that can come with motherhood. This led her to seek a deeper connection with her mind and body, which ultimately sparked her interest in sleep and breathwork. Now, she is dedicated to supporting other moms on their wellness journey, and helping them find a sense of peace and balance amidst the demands of motherhood.
Connect with Lucia:
IG handle: @luminousbylucia
Website: https://www.luminousbylucia.com/
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Lucia Oliveira is a certified sleep coach and trauma-informed breathwork facilitator who has a passion for helping moms find their wellbeing while navigating motherhood. Having personally experienced postpartum depression (PPD) and postpartum anxiety (PPA), Lucia knows firsthand the challenges that can come with motherhood. This led her to seek a deeper connection with her mind and body, which ultimately sparked her interest in sleep and breathwork. Now, she is dedicated to supporting other moms on their wellness journey, and helping them find a sense of peace and balance amidst the demands of motherhood.
Connect with Lucia:
IG handle: @luminousbylucia
Website: https://www.luminousbylucia.com/
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Luis Fernando Llosa is a Peruvian-Ukrainian American writer, editor, speaker, investigative reporter, documentarian, youth sports consultant and full time father-coach.
His first book, Beyond Winning: Smart Parenting in a Toxic Sports Environment (Lyons Press), co-authored with Kim John Payne (Simplicity Parenting) and Scott B. Lancaster (former National Football League youth sports director), is a candid, practical guide to help parents navigate the fanatical, results-obsessed world of youth sports.
His second book, award winning Emotionally Resilient Tweens and Teens: Empowering Your Child to Navigate Bullying, Teasing and Social Exclusion, was co-written with Kim John Payne (Shambhala Press) and a third on youth sports is currently in development.
Youth sports has been a primary passion for Llosa, who has coached soccer for twenty-five years, and humbly acknowledges he knows little and has mucho to learn. He co-founded Whole Child Sports, an organization which aims to help develop a healthier, more creative youth sports experience for kids across America.
He lives with his talented, beautiful wife and five children in New York City.
Connect with Luis:
https://luisfernandollosa.com/
Previous Episodes Mentioned Today:
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Kim John Payne - Simplicity Parenting
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Scott Lancaster - Beyond Winning
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Facebook Page: https://www.facebook.com/letsslowdown2023/
Today I talk with interior designer, Kristina Westerholm, host of the Keeping Up with the Homeses podcast. Kristina and I talk about what home means to us and how we can create homes that feel authentic and true to ourselves. Hint: decluttering helps uncover A LOT!
Connect with Kristina:
https://www.instagram.com/thehomeses/
Sign Up for Kristina's Design Course here!
Use Code: SLOWDOWN for a discount
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Let's Slow Down Linktree
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Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
What represents your perfect day? Have you even allowed your self to think about this lately?
Carey Tambio has this figured out for herself, and offers ways to use her 4 pillars of wellness to support a lifestyle where we experience genuine joy and fulfillment each day. We talk about the importance of habits that serve us as a whole person - mind, body, and soul.
"When you change your own life and increase your wellbeing, you also impact the lives of those around you." - Carey Tambio
Connect with Carey:
https://www.instagram.com/coffeesurfyogawine/
https://linktr.ee/coffeesurfyogawine
Live Webinar, 5/10/23! Register Here!
https://forms.gle/7yo2MsDFjfqgRGTm6
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Let's Slow Down Linktree
Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023
Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
Today I talk to Sophia Fountoukidis. Sophia is currently completing her masters in social work, after changing career paths and recovering from an eating disorder. She has made herself so much stronger as she has healed, and is sharing her life lessons to support the recovery of others now. During our conversation we talk about the differences between taking a vacation from work in London vs. LA and the overall benefits of taking time off to rejuvenate. Sophia reminds us, "the key is to learn how to do things daily that keep you well." She also shares suggestions on wellness activities she partakes in to avoid burnout such as yoga, meditation, and journaling. This helps to get the body into a parasympathetic state and function optimally. In addition we talk about the importance of checking in with yourself regularly, how there's good in everything, and the benefits of trying to be more flexible in life. Sophia referenced the book, The Body Keeps the Score by Bessel van der Kolk.
About Sophia
https://www.kosterina.com/blogs/the-inquisitive-olive/tio-sfountoukidis-copy
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Let's Slow Down Linktree
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Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
REGISTER HERE for the live webinar, MAY 10TH from 7-8p EST
Sara Ann Kostelnik, founder of Jade Scott Design, talks with me today about how your home is just as essential to your well-being as is tending to your own mind and body. Just because we can't see energy, doesn't mean we should underestimate it's impact on us and our environments. Sara shares her insights as an interior designer and feng shui practitioner on how we can create little pockets of peace in our homes. Sara hosts The Living Elemental Podcast.
"Everything we walk past in our home is playing on some level unconsciously. " - Sara Kostelnik
"If you allow your home to rest and have a moment of peace, you're going to invite that in for yourself, as well." -Sara Kostelnik
Author Tisha Morris is referenced in this podcast, specifically her book, "Mind Body Home."
Connect with Sara:
https://www.jadescottdesign.com/
Listen to her podcast:
https://www.jadescottdesign.com/pages/podcast
Loving this podcast? Please subscribe!
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Let's Slow Down Linktree
Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023
Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
Emmy nominated journalist Jennifer Rogers Markwell joins me today on the podcast to talk about financial responsibility and empowerment. She hosts a podcast and runs her own wealth management firm and she talks with me about how to take control of our finances and why it's important. We dive into the why and how to be mature about our money and make intentional decisions that support wealth and wellness.
Connect with Jennifer:
https://www.instagram.com/platinumtalkswealth/
https://podcasts.apple.com/us/podcast/platinum-talks-wealth/id1662755342
Loving this podcast? Please subscribe!
Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it.
Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023
Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
Author, youth sports advocate and sports program development coach Scott Lancaster joins me today on the podcast to talk about all things youth sports related. Scott spend 16 years at the NFL and US Soccer creating and directing national & grass root player and coaching development programs. He is the co-founder of Whole Child Sports, a solution based athletic & recreational play and sports company. Their mission is to raise awareness about the many problems in youth sports today and provide advice and solutions for parents and coaches. We discuss his book, Beyond Winning, throughout this episode.
Connect with Scott:
https://www.wholechildsports.com/scott/
Books:
https://www.wholechildsports.com/store/
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Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it.
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Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
Simply + Fiercely blogger and former shopaholic, Jennifer, joins me on the podcast today to chat about enjoying the journey. Why and how to declutter to live with more intention rather than always reacting. Jennifer says, "Minimalism is the key to creating freedom in your life" and "Think about decluttering as a tool to take you closer to the life you want." Who do you want to be? Do the things you own project that?
Connect with Jennifer:
https://www.simplyfiercely.com/
https://www.instagram.com/simplyfiercely/
Loving this podcast? Please subscribe!
Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it.
Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023
Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
Kim John Payne is an award winning author who has been quietly and passionately working to help tens of thousands of people give voice to the feeling that something is not okay about the new normal of overwhelm that so many people are now experiencing. He offers do-able ways to realize the hopes and values we all have for ourselves, and build deep connections with our children that give families resiliency and simple joy. His book, Simplicity Parenting, is one of my favorites and has been a staple on my shelf for years.
Highlights of our conversation include:
- The canoe metaphor - Let’s just paddle alongside our kids’ journey down the river. Let’s just come alongside them.
- How rites of passage shape our children and the eldering energy that is held by a group around the child.
- There has to be space in our family life for us to be elders.
- “How do we give ourselves the space…so that when it gets rough, we’ve established a culture in the family of connection that will get us through.”
- “We can’t change what comes at us in life, but we can change how/where we meet it.”
- For every “S” Day (Stimulating) try to balance it out with a “C” Day (calming) - this balances out the sympathetic and parasympathetic nervous systems.
- Having our kids on screens a lot is the antithesis to opening up their frontal lobe, because it keeps them in the lower functions of their brain.
- “It’s too much, too soon. Too sexy, too young. It’s just too much. But it’s become the new normal.”
- By the time our elementary school students hit college, 70% of all jobs will be self-employed or project based.
- Simplicity parenting is not of the past. It’s actually the future. Simplicity parenting is forward looking, since it supports creativity and self motivation - which is the world our kids are going into.
- The average American child is exposed to between 7-8 hours of screen time/day.
- Parents spend hundreds of dollars buying the device of our own demise as a family.
- Some marketing companies refer to parents as “purchasing friction!”
- We are raising a generation of kids who are going to be very susceptible to displacement activities, such as addiction.
- “The place to find out more is here in your instincts. It’s in your heart, it’s in your gut. Do we have to cut our kids off from modern life? No. But when they come home, they get a balance. In giving our kids a balance, we actually prepare them to be successful in modern life…have the courage to trust your instincts.”
Question: At what age do you recommend it is appropriate for an iPhone?
KJP Answer: Whatever age you want their childhood to end. Whatever age you want to see your family values flooded and displaced.
Links:
https://www.simplicityparenting.com/
https://drdunckley.com/
Loving this podcast? Please subscribe!
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Looking to adopt a simpler mindset for the new season? Check out the free guide I created:
Your Guide to Embracing a Simple Spring
Annemarie comes to you solo today to talk about fresh starts and how a new season is the perfect opportunity to embrace change that supports simplicity. Click here for your free Guide to Embracing a Simple Spring.Episode Quotes:Leo Tolstoy, "Spring is the time for plans and projects."Luther Burbank, "Don't wait for someone to bring you flowers. Plant your own garden and decorate your own soul."Loving this podcast? Please subscribe!Head over to iTunes and leave a review so the Let’s Slow Down message can spread to those who need to hear it. Join Let’s Slow Down on Instagram: instagram.com/letsslowdown2023
Today's guest, Katherine Morua is an electrical engineer, turned social impact entrepreneur. She has spent the last two decades helping huge projects happen, from designing and implementing next-generation power systems for utilities, NASA and military applications, to moderating symposiums with Presidential appointees. She founded Morua Power and The Morua Power Foundation, whose mission is to build a just and equitable world, by connecting communities to power. She launched the Power A Nation initiative in support of social impact enterprises to help provide energy infrastructure, revenue generating opportunities and educational scholarships for communities world-wide. Katherine’s new podcast, Conscious Power, nurtures listeners, who are thinking about how to make quantum leaps into their purpose, by showing examples of how others have done it and inspiring them to take action to step out of the norm so they can live more joyfully, confidently and powerfully. She is passionate about coming together to create a massive shift in the world to amplify the message of love, unity and higher consciousness. In her spare time she loves spending time in nature, dancing and song-writing.
Connect with Katherine:
IG Live Conscious Power
Conscious Power Podcast
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Harlan is the organizing pastor of Interwoven Church in Flintridge, CA. He grew up in New Orleans, LA. Before he left Pasadena for Princeton Seminary he was the executive director of Harambee Ministries. Harlan loves going for bike rides on the beach with his family.
Highlights of the episode:
- Find a creative outlet
- Focus on the things that matter - that’s what slowing down helps you to do
- Embracing Contentment
- “How are we able to call anything good if you never have time to look and reflect on it?”
- Think about your quality of life - what does content look like?
- We expend ourselves as currency - we are sacrificing our well being in an effort to “improve” our life - is it working?
- Start your day by asking yourself, “how can I be more attentive to slowing down?”
- Shame is done to you. Guilt is something you’ve done.
- If you’re in an environment where people are being authentic and honest, you give others permission to be authentic and honest
- Learning to slow down helps you hear your inner voice
- Give yourself permission to participate in something that gives you life, rather than takes from you
- Try to live a little spontaneously
- Take a break from trying to control everything
- Our Contentment Is Already In Us
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Our guest today is Emily Geizer. Emily is an integrative health coach who works with busy women who describe themselves as exhausted and juggling too many balls. Her focus on women’s health isn’t measured by the number on the scale, but rather the radiance of your skin, the ease of your digestion, the resilience of your immune system, the harmony of your hormones, and vibrancy in your head and heart. She works with women 1:1, and just recently started a podcast on topics of alternative health and wellness called, you ‘da what?
Highlights of Our Convo:
- Eudamonia is defined as the state of flourishing as it pertains to each person
- Flourishing and thriving is attainable - we have agency in that!
- We’re meant to heal and thrive in community
- Food is powerful and can help heal
- Sleep Hygiene is very important
- We are masters of our own mindset
- The act of slowing down fires up your metabolism
- Try removing the word busy from your language
- Make a dinner playlist to have fun while you cook!
Emily Geizer
Integrative Coach + Podcast Host
Let’s connect:
Website: www.emilygeizer.com
Podcast: you ‘da what?
Instagram: @emilygeizer
Join me, Emily and others for her upcoming Sugar Shake-Off. This free, 5-day, online offering is one of Emily’s favorite ways to reset her health and relationship with sugar. She’ll guide us through the 5 days with a morning email, recipes (including sweet treats), and detox tips. We start March 6! Sign up today: https://www.subscribepage.com/sugarshakeoff
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Today’s guest is Neda Ghaffari, MD. Neda is an associate professor and practicing board certified maternal fetal medicine physician (also known as high risk obstetrician). Her professional interests include Diabetes and Hypertension in pregnancy, physician well-being, and the implementation of technology in medicine. Her hobbies include hiking, traveling and all water sports. Her hometown is Berkeley Heights, NJ and she now lives in the San Francisco Bay Area with her husband and 16 month-old daughter.
Some highlights of our conversation:
- Slow Down is important to function at our best
- For Neda, slowing down happens in small bites - Checking in quickly but often
- Try slowing down with a friend or in a group to hold you accountable!
- Some Mindfulness Exercises include: breathing exercises, body scans, meditation
- Just taking a moment for some deep breaths is really effective and powerful
- “Slowing down is the antidote to stress.”
- Our bodies are not meant to be in fight or flight mode all the time. This releases hormones that cause chronic health issues.
- Reach out for help if you need it
- Tune out the external pressures
- At the end of the day, you’re a human being and you have a lot of value and power in being human and being present.”
Neda shared her experience in Joanne Yeaton’s Mindfulness Based Stress Reduction Group. She graciously shared some tips from the class:
Useful Meditation Apps: Headspace, Insight Timer, Biofeedback Breathing
RELAXATION PRACTICE SUGGESTIONS
SLOW BELLY BREATHING:
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Rest your hand on your belly with your thumb under your ribs
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Breathe in slowly and feel your hand rise
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Breathe out slowly and feel your hand go down
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Feel your body relax as you breathe out
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Pause for a second or two (whatever is comfortable) at the end of the in-breath and the end of the out-breath
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To slow down even further, breathe in to the count of 3, pause, breathe out to the count of 6, pause,repeat for 2 to 4 breath cycles , the return to whatever breathing pattern feels natural
PROGRESSIVE RELAXATION: (You can do each step more than once for greater relaxation)
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Sit or lie in a comfortable position. If you want you can close your eyes.
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Breathe in and tighten up your feet. Then breathe out and relax your feet.
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Breathe in again, tighten up your legs, breathe out and relax your legs. If you have time you can do your calves and thighs separately.
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Breathe in and tighten your belly, breathe out and relax your belly.
Today’s guest is the lovely Tina VanDenburg. Tina is a maker who finds her creative practices taking the form of podcasting, garment sewing, and teaching women to sew clothes they love so they feel beautiful, empowered, and connected.
But really, she's a woman who wishes all people knew how creative and capable they are and how they can live a vibrant life on their own terms. Authentic and fully awake and filled with joy. No matter what life throws at them.
Here are Some Highlights of our Conversation:
- How to live more vibrantly by making more intentional choices and being mindful
- Empowering people helps them feel capable with the tools they already possess
- Many benefits can come from a little habit that helps ground us. It doesn’t need to take a lot of time and effort to make a difference
- Creativity brings energy into our life
- To put your heart and soul out there is the very essence of creating something
- We have so much agency in our own life to make choices that serve us better
- The only way we are going to know what sets us up for success is if we take the time to know ourselves really well
- Have grace with yourself to make mistakes along the way and to give yourself a break
- Music can help heal the nervous system and move stuck energy
- Although we can’t physically slow down time we can emotionally slow it down to help remember special moments
- Create a life that is authentically yours and fits like a glove.
- Small Choices=Big Change
You can listen to her podcast - In Kinship - anywhere you listen to podcasts and find more about her garment sewing, retreats and teaching on her website. Kinshiphandwork.com
Here's the link to the podcast page on her website...https://kinshiphandwork.com/in-kinship-a-podcast/
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Guest Lianne McAughey has graciously created a special meditation for our Let's Slow Down listeners. You are in for a treat for the next 8 minutes! Prepare to unwind and relax with Lianne as she walks you through a guided mediation that you will want to turn to again and again.
Lianne is offering 25% off her 21 day Meditation program. The discounted link is below:
https://lianne-mcaughey.mykajabi.com/offers/cFEVBcb3?coupon_code=SPIRITUALSHIFTWORKER25
This is the regular link, coupon code is "SPIRITUALSHIFTWORKER25"
The "Shift into Meditation" program is a 21 day self-paced program. For 21 days she helps you cultivate a Meditation practice that fits your lifestyle. In less than 20 minutes a day, you learn to slow down, rest and bring yourself back into the present moment.
For more information, listeners can DM Lianne on IG @liannemcaughey or FB @thespiritualshiftworker
The Spiritual Shiftworker Podcast
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Today’s guest is my dear friend Gina Roof. Gina is a Nutrition & Wellness Health Coach of Simply Balanced with Gina, fitness instructor & mom of 3. She was certified through the Institute for Integrative Nutrition and has been practicing as a health coach for the past 10 years guiding and inspiring others with a simple, holistic approach to a healthier lifestyle. After struggling for years with her own relationship with food and her health, Gina was inspired to redefine and unlearn much of what she believed to be true and reclaim balance and control in her life. She is passionate about helping others find peace and purpose with food and joy in preparing it and finding ways to improve energy naturally.
Episode Highlights:
- If you love dessert, eat it soon after finishing dinner.
- Use intuitive, mindful eating to find your set point.
- There is a time and a place for every food.
- Crowd out the snack foods with healthy choices.
- Food is not moral. It doesn’t make you a good or bad person for eating it.
- A big part of your health journey is appreciating your body, learning to listen to your body, and understanding your motive.
- Do not go to the party hungry!
- Be prepared and honor your hunger.
- Be mindful of how you start and end your day.
- Drink a glass of water upon waking and never have coffee on an empty stomach.
- Think of exercise as movement instead, and use it to manage stress.
- When we slow down and breathe and find time for joy in our life, it helps us be more present and in tune with our bodies.
- Get lost in a good book!
- The 6 Pillars of Health are:
- Nutrition, hydration, movement, sleep, stress and joy/gratitude.
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Interested in Connecting with Gina? Here are some links:
Website -
Membership Site - working on improving this too but for now I'm keeping the workouts going
eBook - this is my Back to Basics Recipe & Prep Guide which is full of tips, resources, templates - grocery lists, pantry staples, menus - and recipes
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Welcome back to Let’s Slow Down!
Episode 7 already, it’s hard to believe. I hope you’ve been enjoying the podcast so far and getting value out of the episodes. As I’m winding down the first month of the show I’d love your input. What have you liked the best? What topics do you want to hear about?
Please DM me on Instagram or you can email enjoylifemore2023@gmail.com - I would love to hear from you.
And, I have another small request. If you’re enjoying this show, can you please take a minute to submit a review on apple? That is how the powers that be recognize a strong show, so it’s very important for a new podcast like mine.
I’ll be hosting some fun little review raffles soon, so if you write one take a screenshot before you submit it and DM me. Thanks guys!
On today’s show: Living a Fearless and Creative Life I’m talking to Maya Gutierriez all the way from the San Francisco Bay Area. Maya is the host of the Fearlessly Divine podcast, which she created to inspire you to fearlessly live your most authentic and best life. Her hope is to create an uplifting and supportive community through meaningful discussions with her guests.
You can find Maya @mayaohgeeOr at mayagutierrezconsulting.com
Some highlights of our discussion were:
- The power nature: can help us connect with our inner voice almost like a meditation practice, and it can ground us and change our mood in an instant
- To take it easy on yourself and remember you’re human. Not perfect.
- Give yourself the same grace and compassion that you’d give a friend
- When we’re kinder to ourself, we’re kinder to everyone around us!
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Ever wish you could just be where your feet are? Be so present that you can truly experience what is going on that very moment?
Join me and my guest, Lianne McAughey of The Spiritual Shiftworker Podcast as we talk about how to live mindfully each and every day.
- Highlights of the Show:
- -Learn to see the patterns in your thinking
- -It’s okay to shift. It’s okay to do something different
- -It takes intention to live in the now
- -Asking for help and communicating is hard at first but it’s the key to finding harmony
- -Stop living on autopilot and see what you’re missing
- -Benefits of meditation bring such clarity and focus
- -By slowing down you can actually be more productive
- -The small shifts in our life sometimes result in the biggest reward
Quotes by Lianne McAughey:
“No one else on this earth is responsible for my happiness.”
“Be where your feet are.”
“Stop living on autopilot to see what you're missing.”
Find Lianne on IG @liannemcaughey
The Spiritual Shiftworker Podcast
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It is my absolute pleasure to host author Fiona Ferris on today’s episode! I am a huge fan of her books and was so excited to have an opportunity to talk with her.
We covered a lot during our discussion, here are some highlights:
-Using writing to calm a busy mind
-The impact our outside world has on our inside world
-Living intentionally in our home to create an environment that calms a busy mind
-Embracing a positive mindset and remembering we are creators of our own life
-Focusing on the bigger picture in the day to day
-If you don’t like something in your life, you can change it
-Ask yourself what you stand for and value, because knowing those answers offers clarity
-Make self development enjoyable
-Decluttering creates a peaceful environment
-Surround ourselves with the things we love
-Music can change your energy
-Schedule in time to rest
-Don’t leave YOU until the end
-Getting up early so you can move slowly and enjoy the peaceful morning hours
-Try embracing a European lifestyle to slow down and enjoy things like food & family more
Quotes by Fiona Ferris:
“I believe a positive mindset contributes to our wellbeing and that each of us has the brilliant opportunity to create our own incredible life.”
“What are the things you find beauty in? What are the things you enjoy and find value in?
Lean towards those.”
“Make life fun. Encourage and inspire yourself to live in a better way without being prescriptive.”
“Life is not meant to be a hard slog - we’re allowed to have fun along the way!”
Where to find Fiona Ferris:
http://www.howtobechic.com/
https://www.facebook.com/FionaFerrisAuthor
https://www.instagram.com/fionaferrisnz/
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This episode is about living an authentic life and making decisions based on what we need and want rather than what society dictates. Kristina Driscoll, host of the She's Brave Podcast, joins me for a conversation about:
-choosing the path less taken
-feeling overwhelmed when bombarded by social media
-how more isn’t always better
-finding clarity in decluttering
-asking for help
“We need space in order to allow things in our life, and the only way we get it is by slowing down.” -Kristina Driscoll
“As we get older, we get to this point where we feel guilty if we’re not constantly working.” -Annemarie Stolting
Find Kristina on IG: Kristina Driscoll - She's Brave
Let’s Slow Down on Social:
Let's Slow Down on IG
Let's Slow Down on FB
Today I am joined by my best friend of 30+ years, Ronnie Filippatos Fernandez. Ronnie is an elementary school teacher in NYC and mother to two toddlers. Ronnie graciously allowed me to practice interviewing her, and I loved our conversation so much I had to share. Topics discussed are:
-savoring moments with infants and toddlers
-seeking professional/family life balance
-sacrifices worth making
-professional pauses
-time management
-everything in moderation
Follow Let's Slow Down on Social:
https://instagram.com/letsslowdown2023/
https://www.facebook.com/letsslowdown2023
“When one door closes another opens but all too often there is a long hallway in between.” -Rick Jarow quote shared by Ronnie
Host Annemarie Stolting explains her "why" behind starting the podcast "Let's Slow Down." Fed up with feeling too busy and overwhelmed by the many demands of everyday life, Annemarie set out to reclaim her time and energy and start living life on her own terms. Her hopes are to create a community that supports slower living and host meaningful discussions on the topic.
Follow along on Social:
https://www.instagram.com/letsslowdown2023/
https://www.facebook.com/letsslowdown2023
*This interview was recorded in November 2022
Today I am joined by Sue Murphy, educator, mother and founder of Mindful and Empowering Kids. This is an organization that empowers children using yoga, mental & physical fitness, along with breathing and mindful activities to teach social and emotional intelligence while strengthening and calming their bodies. Learn more at: 3tobemekids
Additional topics covered in this episode are:
-how empowering children creates confident adults
-foundational skills we all need to be our best selves and communicate clearly to prosper
-how therapy can help us to build coping skills
-getting out of the “rat race”
-ways to navigate overwhelm and burn out
-meditation as a form of rest
-the importance of modeling how to be healthy to our children
-not all skills produce tangible results
You can find Sue on IG at https://instagram.com/mindful_and_empowering_kids
Follow Let's Slow Down on Social:
https://www.instagram.com/letsslowdown2023/
Let's Slow Down on Facebook
https://www.facebook.com/letsslowdown2023
Quotes:
“Throw the word “should” out!!!!” -Sue Murphy
“Nobody sees a flower really; it is so small. We haven’t time, and to see takes time - like to have a friend takes time.” -Georgia O’Keefe shared by Sue Murphy