The Mental Mile: Recent Episodes
Kristi Yeh + Kjersti Nelson
Join two moms, therapists and friends with over a decade of experience as Marriage and Family Therapists. Every other week Kristi and Kjersti will be talking about all things parenthood, wellness and career. Episodes will be a mix of honest and sometimes humorous conversations between us, and other times with featured guests. We can’t wait to connect with more parents to walk The Mental Mile together!
In this episode Kjersti and Kristi have a conversation inspired by the Vox opinion article called The Limits of Therapy Speak by Allie Volpe. They dive into the debate around using terms like toxic, boundaries, narcissist, and trigger.
Also mentioned in this episode:
- The podcast Armchair Expert
- Jonah Hill's personal story of therapy and boundaries
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Esther Perel Kjersti and Kristi end the episode sharing two self-help, mental-health books they've enjoyed:
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Good Morning, I Love You by Shauna Shapiro
- Atomic Habits by James Clear
If you are interested to buy Kjersti and Kristi's books: Kjersti's Running For Mental Health, A How-To Guide
Kristi's Self-Care 101: Self-Care Inspiration for Busy Parents
In this episode Kristi listens to Kjersti gush about the TV show Bluey! Bluey is a show about a family of Blue Heelers: a set of parents and two preschool aged kids. Kjersti makes the bold claim that "Bluey is the new Mr. Rogers". Give it a listen and decide for yourself! Let us know your favorite episodes while you are at it!
Kjersti and Kristi end the episode by sharing some TV show recommendations for adults!
Kjersti's recommendation: The Bear
Kristi's recommendation: Never Have I Ever
Also mentioned: Beef
Other mentions in this episode:
Bluey's creator Joe Brumm
Daniel Tiger
Pokemon
The Bluey Episode "Born Yesterday" in Season 2.
If you are interested to buy Kjersti and Kristi's books:
Kjersti's Running For Mental Health, A How-To Guide
Kristi's Self-Care 101: Self-Care Inspiration for Busy Parents
Kjersti and Kristi catch up after a LONG time of not recording or visiting! Following a happy catch-up convo, Kjersti and Kristi discuss the mental health benefits of connecting with nature, and experiencing nature with kids. Kristi shares about experiencing nature with her family on an Alaskan vacation, and Kjersti guides Kristi (and YOU) through a "Tree Meditation".
To end the episode, we offer some fun book recommendations!
From Kjersti: The Bean Trees by Barbara Kingsolver, also Bravey by Alexi Pappas
From Kristi: An Immense World by Ed Yong and Bombshelter by Mary Laura Philpott
Links to things discussed:
Alaska Outdoor Girl
Forest Bathing
Eco Therapy
Armchair Expert
Follow this link to buy Kjersti's book, Running for Mental Health, A How-To Guide
Follow this link to buy Kristi's book, Self-Care 101: Self-Care Inspiration for Busy Parents
In this episode of The Mental Mile, Kjersti and Kristi share about their summer visits to Utah, and happenings with their kids. Then dive into the article put out by The Atlantic called "The Six Forces That Fuel Friendship" by Julie Beck. While discussing the six forces Kjersti and Kristi share some personal stories about the changing nature of their friendships throughout the motherhood experience. Listen in to learn more about how to be intentional in your friendships, how to make new friendships, and ideas for making your friendships richer and more nourishing.
Mentioned in this episode:
- The Six Forces That Fuel Friendship by Julie Beck: https://www.theatlantic.com/family/archive/2022/06/six-ways-make-maintain-friends/661232/
- Swig Drinks: https://swigdrinks.com
- the Glennon Doyle Podcast (the one with Reese Witherspoon): https://podcasts.apple.com/us/podcast/reese-witherspoon-on-friendship-what-like-its-hard/id1564530722?i=1000570420339
- the Peanut App: https://www.peanut-app.io Connect with women who are at a similar stage in life.
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's bookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
In this episode Kjersti and Kristi catch up about some special events going on in their lives, discuss how to help teens cope in the digital age, and end with a personal sleep tip.
Mentioned in this episode:
- Article by David Leonhardt via The Morning of the New York Times: We take a look at the mental health crisis facing adolescents--and the role of digital technology, May 10, 2022.
- The Greater Good Magazine Article from 2016: How Nature Can Make You Kinder, Happier, and More Creativeby Jill Suttie, March 2, 2016.
- Common Sense Media Family Contract
- Dr Ann Louise Lockhart
- Dr. Sheryl Ziegler and the book Mommy Burnout
- Dr. Rachel Kowert
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's bookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
After a multiple month hiatus, Kjersti and Kristi catch up on life. Both share their recent experiences in Big Sur, California. Kjersti for the marathon, and Kristi for her upcoming 40th birthday! Kjersti and Kristi also share their plans for summer, including the big puzzle of putting together a cohesive summer-camp plan. They end on a fun note discussing the one must-have makeup-trick for looking put-together when life gets rushed.
Kristi shares that she has a new online course coming out in July, check out her parent self-care website for details. As well as a monthly subscription newsletter.
Kjersti has a subscription newsletter that comes out in June and December. Kjersti was also included in a Runners World + Article about Why the Ultimate Form of Self-Care is Social Connection--and How Run Clubs Can Help by Ashley Mateo.
Want to join Kjersti's run clubs? Contact her directly to learn more about Running Based Stress Reduction a running + yoga group aimed at soothing the nervous system in a group format, and/or the Joy Run Club, a social-emotional run group for women.
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's bookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
In this episode Kjersti and Kristi discuss common barriers to exercise as well as tips to overcome those barriers! If you listen long enough you'll also hear about some of the benefits to mental health that come from exercise. We start the show discussing our book clubs, and end the show talking about our current tv show watching. To get you started with thinking about your own personal barriers to exercise, you might start with the questions: How much time can I commit? What times of day can I commit? Are the people in my life supportive of any exercise plans I make?
Mentioned in this episode:
- The Joy of Movement by Kelly McGonigal
- The Joy Run Club (Kjersti's run group)
- Breathe by James Nestor
- Social Justice Parenting by Dr Traci Baxley
- Suzy Reading, psychologist @suzyreading
- North by Scott Jurek and the concept of "nickel and diming" exercise.
- Quote by Nietzsche, "We listen to music with our muscles."
- Happier podcast by Gretchen Rubin
- Running for Mental Health, a how-to guide by Kjersti Nelson
Some instagram accounts we like on the subject:
- @suzyreading
- @kellymariemcgonigal
- @activemommyactivebaby
- @jessicamaryrobson
- @runtalkrun
- @penny.metcalf.mindfulness
- @myfavoriterun
- @marathon.nutritionist
- @run_rhandi_run
- @runwildandbe
- @werunonart
- @kjersti_running_therapy :D
TV shows we've been enjoying:
- Ozark (Netflix)
- Station Eleven (HBO)
- Schitts Creek (Netflix)
- I Love Lucy
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's bookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
Kjersti and Kristi are back to talk about finding purpose as a parent! Whether you are searching for meaning and purpose in a big way or a small way we've got you covered. In this episode Kjersti and Kristi talk about assessing personal values, connecting to community and other tools for discovering and exploring your raison d'être.
Mentioned in this episode:
- How To Raise and Adult by Julie Lythcott Haims
- How to Find Your Purpose in Life by Jeremy Adam Smith of Greater Good Magazine
- Mommy Burnout by Dr. Sheryl Ziegler
- No Mud, No Lotus by Thich That Hanh
- Music Together. www.musictogether.com
- Bad on Paper Podcast
- Matchmaking for Beginners by Maddie Dawson
- The Lies That Bind by Emily Giffin
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's bookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
Learn how we set goals with compassion, consistency and joy. We cover the tiny habits method, vision boards (Rachel Letham), accountability partners and more. Whether you are in the mood to set goals, or you just want to chill–do you!
The Gottman Institute recommends reflecting on your goals as a couple each year.
Kjersti suggests setting goals as a family.
Books Mentioned:
- Tiny Habits by BJ Fogg
- Self-Care for Tough Times by Suzy Reading
- Stand Tall Like a Mountain for family self-care by Suzy Reading
Connect with us on Instagram @thementalmile @kjersti_running_therapy @parentselfcare
More on parentselfcare.com and kjerstinelson.com
In this season 3 opening episode Kristi and Kjersti catch up about what's been happening since season 2 ended, and provided an update for what viewers can expect in this season that is different from last.
Kjersti and Kristi reflect on lessons learned from last year's holidays under lockdown, and what we hope we can apply to this year's holiday planning. Hint, simplicity is key.
Kjersti and Kristi talk about favorite family-friendly holiday movies. Movies mentioned in this episode, and others we like are:
- 8 Bit Christmas
- Noelle
- Elf
- Home Alone (new and old)
- A Christmas Story
The episode ends with Kjersti's tip to all moms out there: get yourself a stocking! Listen to the episode to learn more about what items always make it into her stocking.
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's bookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
We interviewed the amazing psychotherapist, author, and new momma Michelle Goodloe, LCSW for our Season 2 Finale! Goodloe has a private therapy practice in Atlanta, and she also leads self-care workshops. In addition, Goodloe authored the self-care journal, “Self Explore, Self Restore,” and the new self-care workbook, “The Self-Care Investment.” Listen to learn about Goodloe’s self-care non-negotiables, the importance of setting boundaries with yourself, and how to overcome guilt that’s working overtime.
Connect with Michelle Goodloe, LCSW:
- Instagram @thegmichelle
- Wellness-Resource Website gmichelle.com
- Discover Your Needs Self-Care Quiz
- "Self Explore, Self Restore" Journal (Amazon)
- "The Self-Care Investment" Workbook (Barnes&Noble)
Cited in this Episode:“A Mother’s Love” on Oprah.com (Ayelet Waldman says kids are not the center of her universe in her 2005 essay on an Oprah episode) https://www.oprah.com/oprahshow/a-mothers-love_1/all
Shop Our Books: Kjersti's bookRunning for Mental Health + Kristi's ebookSelf-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
In this episode Kristi and Kjersti discuss the value in re-thinking work-life, post-pandemic. Many places, like California, are open for business, and people and businesses are reflecting on lessons learned during the pandemic. Some are doing their best to realign their personal values with their work-life. This conversation is a great jumping-off point to get thinking about the changes you'd like to see in the corporate world.
Cited in this episode:
- The Time Magazine article "The Pandemic Revealed How Much We Hate Our Jobs. Now We Have a Chance to Reinvent Work" by Joanne Lipman May 27, 2021. https://apple.news/AzX4atlSXTeW4m6GhKh90cA
- Adam Grant https://www.adamgrant.net
- Stress + Rest = Growth
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
This one's for you dads! We chat about our Father's Day traditions and gifts, what we've learned from our dads, paternal mental health and more in our Father's Day episode.
Mentioned in this episode:
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"Oh Baby: Postpartum Depression in Men is Real, Science Says" by Margaret Jaworski https://www.psycom.net/postpartum-depression-in-men
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"The Science of Dad and the ‘Father Effect’" by Joshua A. Krisch https://www.fatherly.com/health-science/science-benefits-of-fatherhood-dads-father-effect/
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
In this episode Kristi and Kjersti discuss the role that community-care plays in self-care, especially how it relates to parenting young children.
Mentioned in this episode:
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The quote "Shouting 'self-care' at people who actually need community care is how we fail people." --Nakita Valerio as quoted in the Flare article: https://www.flare.com/identity/self-care-new-zealand-muslim-attack/
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There are many articles/studies that discuss whether or not parents are less happy or more happy than non-parents. Here is one of them: https://time.com/collection/guide-to-happiness/4370344/parents-happiness-children-study/
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Coursera, world class learning for anyone, anywhere, for free. https://www.coursera.org
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San Mateo Parents Club: https://sanmateoparentsclub.wildapricot.org
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The book Mommy Burnout by Dr Sheryl Ziegler: https://drsherylziegler.com/mommy-burnout/
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Circle of Care Worksheet by Kjersti Nelson, MFT: https://www.kjerstinelson.com/blog/2021/5/17/growing-your-community-circle-of-care-worksheet
If you are local to the SF Bay Area join Kjersti in one of her running communities: https://www.kjerstinelson.com/runclubs
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
Kjersti + Kristi chat about their Mother's Day traditions, holiday self-care and the best gifts for burned-out moms! You are amazing mothers, and we are so glad we get to walk the mental mile with you. Here's to joy, connection, laughter, hugs, breakfast in bed, and self-care this year and beyond.
Books in this Episode: It's Not You, It's the Dishes by Paula Szuchman and Jenny Anderson
Fair Play by Eve Rodsky
Self-Care for Tough Times by Suzy Reading
Article in this Episode: 15 Mother's Day Gifts for the Burned-Out Mom in Your Life by Zibby Owens
Relationship Resource: Decoding Couples for newsletters, self-paced courses + relationship workshops
Self-Care Tip: Fair Play card deck by Eve Rodsky about sharing the parental workload
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
Take a self-compassion break with the Giving and Receiving Compassion guided meditation from Kristin Neff, Ph.D. and Chris Germer Ph.D.
Featured Resources:
Self-compassion quiz by Kristin Neff
Insight Timer with Kristin Neff
Link to a PDF of the Giving and Receiving Compassion meditation
Chris Germer meditation recordings
Kristin Neff meditation recordings
Featured Books:
Self-Compassion by Kristin Neff
The Mindful Self-Compassion Workbook by Kristen Neff and Chris Germer
Good Morning, I Love You by Shauna Shapiro
Stay Woke by Justin Michael Williams
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
Dr. Rachel Kowert is a research psychologist that studies topics relating to the uses and effects of digital games, including the impact on physical, social, and psychological well-being. She is the author of numerous books, including 'A Parent's Guide to Video Games', and the children's book 'Pragmatic Princess'. In this interview Dr. Kowert demystifies the common stereotypes associated with video game play, and helps put into perspective the positive ways video games can be part of every day life for kids, families, and parents. She also shares tips for how parents can oversee their child's game play and take the necessary steps to safeguard the experience based on associated risks, the child's age, and interests.
Mentioned in this interview:
- The Atlantic's article titled, 'Late Stage Pandemic is Messing with Your Brain': https://www.theatlantic.com/health/archive/2021/03/what-pandemic-doing-our-brains/618221/
- The book 'A Parent's Guide to video Games' by Dr. Rachel Kowert: https://www.indiebound.org/book/9781537359830?aff=rkowert
- The book 'Pragmatic Princess' by Dr. Rachel Kowert. https://www.amazon.com/gp/product/0578583690/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1537359835&linkCode=as2&tag=rexmac06-20&linkId=2681009eebdd0f4c2d1c73fed462dac8
- The newly released book 'Invisible Friends' by Dr. Rachel Kowert: https://www.amazon.com/Invisible-Friends-Stories-Cloud-Canyon/dp/0578862433/ref=sr_1_1?crid=3UOL8JW7AJPDI&dchild=1&keywords=invisible+friends+kowert&qid=1616352839&sprefix=invisible+friends+%2Caps%2C222&sr=8-1
- www.takethis.org a nonprofit mental health org for gamers.
- https://www.commonsensemedia.org A website that helps parents determine what video games are appropriate for their children.
You can find Dr. Rachel Kowert via..
- her personal website www.rkowert.co
- Twitter: @DrKowert
- YouTube: www.youtube.com/psychgeist
- She is research director at www.takethis.org
- The website for 'Pragmatic Princess', www.buildyourowncastle.com
Kristi and Kjersti both share a 'community care' wellness practice called "Common Humanity Meditation", to find the details with full instructions visit https://ggia.berkeley.edu/practice/common_humanity_meditation
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's eBook Self-Care Inspiration for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
In this episode Kristi interviews co-host Kjersti (Marriage and Family Therapist and Run Coach) about how she got started with running and evolved her run practice into a therapy modality/intervention. Kjersti covers her own run story, info about running as a treatment element for mild to moderate depression and anxiety, as well as using running and nature in a mindfulness practice.
Mentioned in this episode:
- William Pullen, Founder of Dynamic Running Therapy: https://williampullenpsychotherapist.com
- Star Vista a community mental health organization in the San Francisco Bay Area: https://star-vista.org
- The YMCA: https://ymca360.org
- The Daily Method: https://thedaileymethod.com
- The book 'The Joy of Movement' and author Kelly McGonigal: http://kellymcgonigal.com
- Emily Doliner, friend and graphic artist: https://emilydoliner.com/local-florals
- BJ Fogg: https://www.bjfogg.com
- Kjersti's book 'Running for Mental Health, A How-To Guide": https://www.kjerstinelson.com/shop
To learn more about Kjersti you can find her at...
- website: www.kjerstinelson.com
- instagram: @kjersti_running_therapy
- book: on amazon or www.kjerstinelson.com/shop
- Here!! on The Mental Mile Podcast, The Mental Mile website www.thementalmile.com, and instagram @thementalmile
In this episode Kristi's self-care [community-care] suggested practice: "the donut tour", try out a new restaurant/donut shop and buy some for you and a friend!
Kjersti's self-care [couple-care] suggested practice: Stay-At-Home date night. Put the kids to bed, order a nice dinner, watch a new-to-you movie!
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's eBook Self-Care Inspiration for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare@kjersti_running_therapy
In this episode Kristi and Kjersti interview Ilana Beigel, Yogi, Mindful Parenting Coach, Speech Language Pathologist, and all around wonderful human about her yoga practice and how she brings the lessons from yoga with her on and off the mat especially when it comes to parenting, wellness, and self-care.
Ilana shares with us her unique parenting tool that she calls "The Lollipop Technique," which is a gentle and inviting way to start a conversation with your child (of any age).
Mentioned in this episode:
Kripalu Center for Yoga and Health: kripalu.org
The Lollipop Technique: ilanab.com/lollipop
Ilana Beigel's Mindful Parenting and Yoga website: ilanab.com
You can follow Ilana on Instagram @ilanabeigel
Connect with Kjersti + Kristi:
Shop Kjersti's book Running for Mental Health
Shop Kristi's book Self-Care Inspiration for Busy Parents
The Mental Mile on Instagram @thementalmile
Listen to hear how we are doing a year into pandemic parenting, and our thoughts about grief during this time. We chat about COVID trends + fads, distance + hybrid learning, the skills we need in 2021, and two of our favorite self-care practices.
Mentioned in this Episode: "The AfterGrief: Finding Your Way Along the Long Arc of Loss" by Hope Edelman, The Anniversary Effect blog, Greater Good Magazine + The Science of Happiness podcast
Shop Our Wellness Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care Inspiration for Busy Parents
Connect on Instagram: @thementalmile + @parentselfcare + @kjersti_running_therapy
We take you behind the scenes of our most exciting interviews with self-care expert, psychologist, accomplished author and yogi Suzy Reading. We chatted with her last month via Instagram LIVE to break down how to welcome in a New Year amid a pandemic. We dive into her Vitality Wheel, goal setting and loose intentions, and taking time to celebrate our wins!
Connect With Suzy Reading: @suzyreading, Suzy's website + blog + books https://www.suzyreading.co.uk/
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's eBook Self-Care Inspiration for Busy Parents
Connect on Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
Put on your run gear, lace up your shoes, and join Kjersti for a guided body scan meditation to be used while running or walking.
Kjersti will guide you through a gentle warm-up, and help you attune inward starting at your toes working all the way up the body to the top of your head. Finish with a guided cool-down.
This meditation is meant to help you turn your attention inward, and provide you a sense of tranquility, peace, and ease. There is no pace goal, no distance goal, just present-moment awareness as you move. It is a great tool for de-stressing and grounding ourselves in the present moment via the mind-body connection.
Kjersti is a licensed Marriage and Family Therapist (MFT 53781) in the state of California and a certified Long Distance Running Coach (NAASFP). As well she is co-host of The Mental Mile Podcast. She often runs or walks with therapy clients, and trains runners in the art of mindful-running.
Check out her book Running for Mental Health: A How-To Guide available on her website, www.kjerstinelson.com and Amazon Prime.
*Before starting any new exercise routine, always consult first with your primary care physician. Do not do this exercise if you are not healthy enough to participate. As with any exercise always be aware of your surroundings and practice safely.
Be well, run well <3
In this episode we talk about how to get your sleep back on track after binge-watching a great show, using sleep mantras to your advantage, building micro rest moments into your day, mindfully choosing when to sacrifice sleep for fun, and our thoughts on sleep and screen time (hint: we might blow your mind!). We end with our favorite episodes of the podcast to wrap up Season 1. We will be back in February of 2021 with Season 2. Take care parents!
In this episode we mention: Australian psychologist @suzyreading + mindfulness expert @drshaunashapiro
Shop Our Wellness Books: Kjersti's book Running for Mental Health + Kristi's eBook Self-Care Inspiration for Busy Parents The Mental Mile
Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
In this episode Kjersti and Kristi interview Natalie Nelson-Marsh, PhD (https://www.up.edu/directory/Natalie-Nelson-Marsh.html). an Organizational Communication Professor at University of Portland who teaches organizational communication and researches nontraditional and postmodern organizing. She is also CEO/Consultant of Nelson-Marsh Consulting, LLC where she helps individuals and organizations create healthy work cultures.
Dr. Natalie discusses ways that parents (especially moms) can get back into the workforce. She discusses how cultural narratives have shaped our views on leaving and reentering the workforce. She suggests countering those narratives by developing a new narrative around relevant experiences (including parenthood) + using language that speaks to the audience. It is possible to be fully prepared, and empowered, to find the right job and the right environment. Good news, you are likely more qualified than you think! Listen in to find out why.
In this episode we mention:
- The Ambition Decisions: What Women Know About Work, Family, and the Path to Building a Lifeby Hana Schank and Elizabeth Wallace
AND
- The podcast Worklife with Adam Grant: https://www.adamgrant.net/podcast/
Shop Kjersti's book Running for Mental Health
Shop Kristi's eBook Self-Care Inspiration for Busy Parents The Mental Mile
Instagram: @thementalmile @parentselfcare @kjersti_running_therapy
Join us as we pick business and success coach, Rachel Letham's brain about how to stay healthy and balanced while building a business, navigating career pivots, and incorporating more self-care snacks into your daily life. Rachel is a new mother, business and success coach, self-care expert, and now the author of an amazing new self-care eBook! (Updated show notes version)
Connect with Rachel Letham: "Self Care for the Seasons" eBook, Rachel's Instagram + Self Care Survival Kit Instagram + Coaching website
Connect with Kjersti + Kristi: Shop Kjersti's book Running for Mental Health, Shop Kristi's eBook + Merchandise + The Mental Mile on Instagram
Join us as we pick business and success coach, Rachel Letham's brain about how to stay healthy and balanced while building a business, navigating career pivots, and incorporating more self-care snacks into your daily life. Rachel is a new mother, business and success coach, self-care expert, and now the author of an amazing new self-care eBook!
Connect with Rachel Letham:
- "Self Care for the Seasons" eBook
- Rachel's Instagram + Self Care Survival Kit Instagram
- Website
Connect with Kjersti + Kristi:
- Shop Kjersti's book Running for Mental Health
- Shop Kristi's eBook Self-Care Inspiration for Busy Parents
- The Mental Mile on Instagram
In this episode Kjersti and Kristi discuss the creation of Kristi's newly illustrated e-book, Self-Care 101 for Busy Parents, as well as the positive response from a few individuals regarding Kjersti's book, Running for Mental Health, A How-To Guide.
Kristi shares about some of her recent collaborations and presentations that have inspired her to increase how much movement she includes in her self-care routine.
Kjersti shares about a recent visit to the beach with her kids --during the school day-- underscoring the silver lining of schooling-from-home during a pandemic.
Kjersti and Kristi share about some professional connections that have been made over instagram, and ooh and ahh about how magical it all seems.
Mentioned in this episode:
- Emily Doliner (artist, graphic designer, illustrator)
- Sergio Jaimes-Vigaray @rootedparentmovement
- Suzy Reading (Australian psychologist) @suzyreading
- Jessica Robson of Run Talk Run @jessicamaryrobson
- William Pullen of Dynamic Running Therapy @d_runningtherapy
- Jack Kornfield is an American Buddhist teacher and a founder of Spirit Rock Meditation Center
Our favorite coffee:
- Kristi shared her love for cold brew coffee with cream from Philz.
- Kjersti shared about her love for cafe au lait from Blue Bottle Coffee.
The second part of our interview with Paula Quinn focuses on self-care during difficult times, and the career decisions many parents face about working outside of the home.
Connect with Paula Quinn of Coming Up Rosies:
- Learn how you can get your child's art made into a headscarf or super hero cape + the Smile Kit that will be donated to a children's hospital
- Shop Quinn's amazing children's book, "My Hair Went on Vacation"
- Website, Instagram + Facebook
Connect with Kjersti + Kristi:
- Shop Kjersti's book Running for Mental Health
- Shop Kristi's book Self-Care Inspiration for Busy Parents
- The Mental Mile on Instagram
We were honored to interview Paula Quinn, mother and founder of the Coming Up Rosies non-profit. Quinn is also the author of a new children's book, "My Hair Went On Vacation." She shares about her daughter's Alopecia diagnosis, and how her family began their mission to raise their children with confidence, compassion, and empathy.
Connect with Paula Quinn of Coming Up Rosies:
- Sign up for the 3rd Annual Three Miles for Smiles virtual race that will support Coming Up Rosies, PalExperiences, Invisible Hands + Weird Enough Productions
- Shop Quinn's amazing children's book, "My Hair Went on Vacation"
- Website, Instagram + Facebook
Connect with Kjersti + Kristi:
- Shop Kjersti's book Running for Mental Health
- Shop Kristi's book Self-Care Inspiration for Busy Parents
- The Mental Mile on Instagram
Kjersti and Kristi discuss different methods of sleep training, and what worked and didn't work in their personal situations. In this episode you'll hear personal anecdotes, tips, and advice regarding sleep-training for babies. The sleep training methods mentioned are:
- Cry it out (extinction) Co-sleep
- “The Wave” (check and console, offer soothing as needed, but in order of least intrusion).
- Ferber Method (check and console, don’t feed/hold).
- “Chair method” (gradually remove your presence from the room).
- Bedtime Routine Fading (fade out the amount of time you spend doing the soothing fall-asleep activities).
- More inclusive descriptions of each method can be found HERE.
The following books are mentioned in this podcast:
- The Happy Sleeper, The Science-Backed Guide to Helping Your Baby Get a Good Night's Sleep-Newborn to School Age by Heather Turgeon, MFT & Julie Wright, MFT (The Wave Method)
- The Happiest Baby on the Block by Harvey Karp, MD
- The No-Cry Sleep Solution by Elizabeth Pantley
Kristi's sleep consultant: Dr. Angelique Millette
The National Sleep Foundation’s Sleep Duration Recommendations: https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times.
As always, Kjersti and Kristi divulge a current "favorite". This week we shared our favorite wines, for all you well-deserving, tired parents out there. Kristi shared Whispering Angel Rose. Kjersti shared Rombauer Zinfandel (red), and Hannah Sauvignon Blanc (white).
Check out our books! Kristi's book: Self-Care 101 for Busy Parents (e-book) Kjersti's book: Running for Mental Health, A How-To Guide.
In this episode Kristi and Kjersti interview Amy Shull, LPC & LMFT about the role of mentorship. Amy Shull was a supervisor and mentor to both Kjersti and Kristi during their training years as young therapists. Amy now has a private practice based in Fort Collins, Colorado. Amy discusses the difference between therapy and mentorship and how the two are interlaced. She discusses key qualities to look for in a mentor, and the responsibilities of the mentee. Amy draws from her personal and professional experiences and expertise.
To learn more about Amy Shull's private practice please visit her listing on Psychology Today.
Current favorite instagram accounts: Please Faith Broussard Cade @fleurdelisspeaks & Suzy Reading @suzyreading
Books by Kjersti and Kristi: Running for Mental Health A How-To Guide & Self-Care 101 for Busy Parents.
Connect with Us: Podcast @thementalmile, Kristi @parentselfcare, Parent Self-Care Blog, Kjersti www.kjerstinelson.com @kjersti_running_therapy,
A deep dive into distance learning. We share our top tips and resources to stay sane while homeschooling your children during a pandemic.
Featured in this Episode: Door Monkey lock, Surge Capacity article, Growth Mindset Back-to-School care package PDF, creating a Growth Mindset homework corner, GoNoodle, Cosmic Yoga + calming glitter jars
Books + Podcasts: The Joy of Movement, We Live for the We + The Longest Shortest Time parenting podcast
Power Up Songs: Greatest Love of All, I Wanna Dance with Somebody + Higher Love by Whitney Houston
Our Recent Favorites: Kjersti’s DIY favorites for kids on Pinterest + Kristi’s new bath time obsession from @mothercould
Books by Kjersti and Kristi: Running for Mental Health A How-To Guide & Educator Wellness During Uncertain Times
Connect with Us: Podcast @thementalmile, Kristi @parentselfcare + Parent Self-Care Blog, Kjersti www.kjerstinelson.com + @kjersti_running_therapy
Behind the scenes scoop about creating the podcast and how two moms and therapists are coping during a global pandemic: creating, side hustles, learning new things, staying connected, home routines, social justice, core values, introspection, mindfulness + self-care.
Featured in this Episode: Graphic Designer Emily Doliner @emilydolinerart, Therapist + Artist Lindsay Braman @lindsaybraman, Mindfulness Expert + Author Shauna Shapiro, Ph.D. @drshaunashapiro + “Good Morning, I Love You” mindfulness book
Our Recent Favorites: “Too Much and Never Enough How My Family Created the World’s Most Dangerous Man” by Mary L. Trump, Ph.D + "Such a Fun Age" by @kileyreid
Connect with Us: Podcast @thementalmile, Kristi @parentselfcare, Parent Self-Care Blog, Kjersti www.kjerstinelson.com @kjersti_running_therapy, "Running for Mental Health" book by Kjersti
Welcome to The Mental Mile where we talk about all things parenthood, wellness + career. Get to know your hosts Kristi Yeh + Kjersti Nelson, and hear more about to expect when you tune in every other week. We chat about how we met over a decade ago, the evolving concept of wellness, and the different ways people can heal and grow.
Connect with Us:Podcast @thementalmile, Kristi @parentselfcare + Parent Self-Care Blog, Kjersti @kjersti_running_therapy + "Running for Mental Health" book by Kjersti