The Joyful Rebels: Recent Episodes
Claire + Donna
In this day and age, it can be a rebellious act to put yourself first- to focus on your health and wellness- so that you can offer your best self to the world. We are a mother + daughter team, who both share the titles of mother, scientist, teacher, yogi, fitness enthusiast, plus more. Each episode we will sift through the plethora of info out there, and give you our take on an important issue relating to any facet of wellness- from physical, to mental, to emotional, to environmental, spiritual, etc. We will delve into the science, and pepper in our life experiences. Sound interesting? Well, spoiler alert...you are a joyful rebel, too! Join us!
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In this week's episode, we discuss a fresh and fun approach to new habits and goals...what's one thing you can pick up in this season? What's one thing you can put down?
By viewing our goals as little bite-size, manageable chunks, we reduce the barriers to get started. It is less overwhelming when we turn our focus from the whole staircase, to only the next step.
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This week, we wrap up our mini-series on the BIG topic of Getting To Know Yourself. We talk about goal setting and forming new habits, coming from a place of identity (as opposed to outcomes or processes). There's another fun exercise, and it builds on the good work you've been doing with us during the past 4 episodes to uncover and discover things about YOU.
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In part 3 of our series on Getting To Know Yourself, we talk about struggles. They're a normal part of our human existence, if we want any choice in the matter, we have to shine a light on them.
In today's episode we will walk through 2 mini activities that help us to see our own struggles, decide if we can take action or choose acceptance, and replace limiting beliefs with positive affirmations.
Oh, and there's a bunch of car analogies. Lol.
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In this week's new episode, we dig even deeper into the BIG topic of knowing yourself. Why? We believe that knowing yourself is the necessary precursor to making any meaningful and lasting change in your life. Getting unstuck? Going after new goals? You need to know what you want and who you are first.
In the second part of this series, we'll walk through an easy way for you to brainstorm and reflect to name what's important to you, so that you can bring those things to mind and keep them front and center when you decide who you want to be and what you want to do.
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We are back! After a summer break, we're ready and rearing to grab the mics and get back to doing the good work- finding ways to grow, finding balance, and tackling mental, emotional, and physical health issues.
To start- we are excited to offer a fun episode, where (spoiler) there's some work for you to do! Some exercised in brainstorming and reflection that will ultimately help you to identify your strengths, a key aspect to knowing yourself and being able to set new goals for future you.
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This week we are finishing up our trifecta of friendship episodes, delving into the more shadow side of our close relationships. Our guess- you'll leave this episode feeling full of hope.
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How can you build and maintain close relationships? That's the question we tackle today on Ask the Joyful Rebels. We've got 4 tips to strengthen your friendships. You won't want to miss it!
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This week's Ask The Joyful Rebels centers around a topic in social wellness- friendship. What role do you have in your friend relationships? How are you showing up, and how do you want to show up? We discuss the different types of roles you may fill in your friendships, and some simple hacks to strengthen the bonds of friendship that you already have.
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This week's question: How are you being a joyful rebel in this season? Externally (behaviors), internally (thoughts), and in your relationships.
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This week your fave mother/daughter podcast duo are having some fun, and asking what it takes to make dreams come true. What do we mean? What is it that shifts the scale from thought to action. From setting small, sustainable steps towards your goal, to using regret to your benefit, Claire and Donna have different approaches to this interesting question.
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For today's episode you asked, and we answered. Our focal question is:
"How do you navigate the balance between setting challenging goals- in fitness or otherwise- and practicing self-compassion when it comes to your body and your abilities?
What do you think- will Claire and Donna have similar responses?
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We have all heard advice that we KNEW to be false, but it's still out there. Sometimes, we hear and adhere to something that we think is true, but is actually a misconception, or its rooted in our own cognitive distortions and limiting beliefs.
This week, we answer the question : "What's one misconception about maintaining a healthy lifestyle that you know to be false? What's a better alternative?"
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LEARN + DO
Just Do The Thing
Donna and Claire are back with the second installment of Ask the Joyful Rebels! This week, we answer the question:
"What is one specific piece of advice that you received that has helped you navigate challenges?"
Maybe not surprisingly, while unplanned, our answers are similar.
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In this episode, Donna + Claire answer the question:
"What is the one practice or habit you've adopted that has had a profound impact on your overall wellbeing?"
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We've heard of positive affirmations before. Straightforward statements aimed at helping us accomplish goals, overcome negative thoughts, and boost confidence.
Today, we discuss why this simple practice is profound, some quick rules to formulate your own meaningful affirmations, and some personal examples that we like.
We hope you feel inspired to come up with your own positive affirmation, write it down, and display it somewhere you'll see it. Focus on it for the next week...then reevaluate. How did it make you feel?
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Growth mindset refers to the belief that our capacities and talents can improve over time. That intelligence is malleable. It stands in contrast to a fixed mindset, where we believe that things like intelligence are pre-determined and set in stone.
Not surprisingly, possessing a growth mindset is positively related to cognitive function as we age. We share two tips for building your growth mindset, which you can start working on, today!
1) Neuroplasticity works at all ages. Start treating your brain like a muscle that you need to work out on a daily basis.
2) You are in the driver's seat. Reframe feelings of being stuck or helpless with the idea that yes, you have potential! You have choices.
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Weekend winding down, and it hits you- Monday is coming. You might experience a sense of dread, or anxiety over the prospect of the coming week.
In this episode, we offer two tips for coping with the Sunday Scaries:
1) Focus on what you CAN control- an intentional Sunday night routine
2) Rewrite your dread. Use it to your advantage. What is it trying to teach you? (Here's a link to a 10% Happier unit>> The Dread Project)
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Diet culture is the societal expectations telling us there's one way to be, one way to look, one way to eat. That thin is healthy and fat is unhealthy (which is not an absolute truth).
Today we discuss two ways to free ourselves from this harmful mindset.
*Tip 1: Be intentional with your words. Don't comment on anyone else's body.
*Tip 2: Befriend your body. Shift the focus from the scale to what your body can do.
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Having a bad day? Just want a better one? In this week's episode, we provide strategies to boost your mood, reduce anxiety, and reset your mindset. These are simple, practical tips for the morning, afternoon, and night. Claire and Donna chose actual strategies that use in IRL. As always, their tips are suggestions, for you to try on your own, determining what works best for you.
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Our use of social media may not align with our values or goals. Today, we shine a light on our social media use, and discuss a 3-part plan of action to describe and evaluate how our use of social media may be affecting our wellbeing.
Step 1: Identify your goals. What are you using social media for? Professional? Personal development? To increase happiness or connection? To find info on things that can benefit your roles, as a mother? A friend?
Step 2: Gather data. Self-monitoring increases awareness, which leads to changes in behavior. Take one day, and note each time you use social media, whether it's a website or an app. What are you using? For how long? And most importantly- how do you feel when you are done?
Step 3: Analyze. Look at your data and look for patterns. You can employ the SWOT method. Determine, based on your personal use of social media- what are the Strengths? Weaknesses? Opportunities? Threats? Donna walks us through several reflection questions to ponder for each of these categories.
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You might have FOPO- Fear of Other People's Opinions. It can be exhausting to always be interpreting and analyzing what others think.
In today's episode, we reveal a list of signs you may be experiencing FOPO, and 2 tips to handle it effectively.
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A follow up to our popular episode on overthinking, this week we focus on some long-term strategies for coping with the vicious cycle of overthinking, ruminating, and obsessive thinking. It's an issue that affects millions of us, and these three tips can help get you out of your head and able to think about your thoughts.1. Identify and isolate the thought
2. Write it down, wait 24 hours
3. Practice specific gratitude
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This episode was so fun to record! Claire + Donna discuss some of their favorite moments from the podcast from 2023.
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Are you ready for a self-evaluation? With 2024 just around the corner, you may want to focus on your wellness in the coming year. But wellness is a MEGA topic, and it can feel daunting to even start. We are going to talk about 2 different ways to build a strong foundation in 2024. The basics are simple, but that doesn't mean it's easy!
MACRO- You can choose to focus on 3 specific pillars of wellness- your movement, your fuel, and your rest.
MICRO- You can focus on achieving 3 daily wins, one that's physical, one that's mental, and one that's spiritual.
If you are looking to make some changes in 2024, remember:
It's not all or nothing. Doing something, even small, counts!
Adding is usually easier than subtracting. Instead of thinking what you can cut out, what's something good that you can add?
*Consistency is key!
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Sometimes when we are in a season of extra activities and stress, it can help to lean into an anchoring or grounding routine. This week, we are offering you the 3 Ms:
Move*Moisturize*Meditate
Other episodes to check out if you need a little more support. We've got your back!
- Time To Have That Hard Conversation
- Time To Flex Your "No" Muscle
- Time For A Quick Mental Health Reset
- Our Meditations
- Gratitude
- Mindfulness
- Box Breathing
- Relaxation
- Self-Love
- Loving-Kindness
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Yes, this week's episode starts with Donna chuckling (we do crack ourselves up, on and off camera), and yes we do love sharing the insight we've gathered on this topic over the years.
If you can put in the reps, then stepping out of your comfort zone does get easier. There is hope.
This week's homework: Ask yourself, is there anything you want to do that you aren't doing, because it would make you different? Because it would cause you to stand out? If the answer is yes, can you reframe the situation. Can you say, "I should do the thing, because it makes me different."
Celebrate what sets you apart!
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Let's venture out of our comfort zones. The benefits- growth, learning, increase in confidence, pride in yourself, increased resiliency...the list goes on.
Check out part 1. And your homework for the week- Pick ONE thing that you don't want to do. And do the thing!
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Does your personality change as you age? According to science, yes.
Our dominant traits may remain stable over time, but we do have the capacity to change who we are. We can grow and enhance new neural pathways and connections, which in turn can allow us to influence where we fall on the spectrum of the Big 5 Personality Traits.
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This week, as we roll into holiday season, we are offering a short guided meditation. We hope that you can find ~9 minutes to focus on YOU, and to cultivate some gratitude, which we know benefits our minds and our bodies.
I know you are busy. I know you are probably putting the needs of others before yourself. My hope for you is that you can find space and time to find calm, to reset and refill your own cup.
Happy Thanksgiving,
Claire + Donna
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What character strength do you wish that you had to help with your mental health or mental wellbeing?
The top 5 responses, in a survey of 9000 people, were surprising. Not love, or kindness, or spirituality, but rather....
- Forgiveness
- Creativity
- Perseverance
- Bravery
- Self-Regulation
We talk about this top 5, as well as some science-backed strategies to work on these strengths.
What's your top 5?
The article we are discussing can be found here.
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Humility- a quiet strength, a "soft" virtue, where we shift the focus from ourselves and our ego, to others. We shift from the "I" to the "we."
Claire + Donna offer 4 ways that we can return to humility, including:
1- prime your humility
2- get curious
3- up your honesty and awareness
4- be kind- to yourself
For more info, check out this article, which is the basis for this episode.
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Negative emotions are necessary, and instead of wishing them away, we can learn to strive for a balance between our negative and positive emotions. We need the good with the bad.
Today, Claire and Donna discuss 3 ineffective ways to handle negative emotions, and then 3 effective ways to navigate your negative emotions.
Enjoy today's episode? Share with a loved one + follow The Joyful Rebels on social media.
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Are you interested in enhancing your emotional agility?
This week Claire and Donna talk about the concept of Psychological Flexibility, including the idea of "momentology," as discussed by Dr. Mitch Abbott.
This mixture of awareness and mindfulness is action-oriented. We discuss 4 skills, as well as a brief exercise that you can try this week- the "lightning bug moment."
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Following up from last week's episode, Time For A Quick Mental Health Reset, we discuss how we can ALL benefit from taking a break from social media.
From the consequences of doomscrolling, to the research surrounding social media breaks, to 2 tips you can incorporate TODAY to lessen the grip of social media on your life, we cover these topics and more in this short episode.
For more peace and ease in your life, sometimes all it takes is paying a bit more attention.
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Seasons are changing. It's a time of a transition. It's also the perfect time for a quick mental health reset.
Claire + Donna provide 4 tips you can use today to improve your wellbeing and do some of the simple maintenance of your active self care routine.
Which tip are you going to try?
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This week we focus on a big picture topic- life satisfaction, or how we evaluate our overall quality of life.
We cover the difference between happiness and satisfaction, and then go over the Riverside Life Satisfaction Scale.
Listen to the questions, tally up your score...and then you get to decide what you do with that data point. Are you satisfied with your score? Surprised? Motivated to take a closer look or make some changes?
Understanding your score
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This week is exciting- we are beginning our discussion on the steps that YOU can take to get to know yourself better. If you want to get clear before you determine the direction of your life, or if you want more ease in your everyday decision-making, then you'll want to check this out.
We start by revisiting our habit tracking. Then we dig into defining core values, some common ones, and 2 short exercises you can use to excavate, examine, and explore your core values.
Link to full Core Values Exercise HERE
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This week's guest is Kimberly Spreen-Glick, one of Donna's mentors, and a fitness and wellness coach with 25 years in the industry. Kimberly stepped away from a lucrative executive role to form The Inspired Life University, where she hosts workshops and wellness certifications.
Kimberly developed the Wheel of Wellbeing, a powerful tool that we can use to check in with ourselves, splitting up our experience into 6 major facets. Donna + Claire have experience using the WOW, and one thing has been true time and again- if you go through the WOW, there will be some responses that you expect, but there will be some surprises, too.
Check out the Wheel of Wellbeing HERE! Also, Kimberly has created a FREE masterclass that you can access HERE!
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We start with an update on our habit tracking. Have you started tracking any small habits? How is it going?
Then we discuss our individual yoga journeys- how we got into teaching and how its influence has led us to where we are today.
Finally, we get into 3 things yoga is NOT. 3 myths about yoga, if you will.
Yoga is not...
1. a practice where you need a completely clear, blank mind.
2. a practice where you need a bendy/skinny "yoga" body.
3. a practice that ends when you step off your mat.
Whether you are uninterested in yoga, you are out of practice, you are curious, or you're aware you've had misconceptions in the past, we encourage you to check it out!
And, we've got yoga videos for you to check out HERE.
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Do you have some goals you want to work towards? In today's episode, Donna & Claire discuss how habit tracking works for them.
Donna uses tracking during the day to make her nights and subsequent mornings easier.
Claire uses tracking to tackle habits that light her up and fill her up. She shares a sample of her tracker, a significant win she had in regards to reading (data alert!), and some personal tips that you can try.
Now, it's your turn. Click HERE and download your own set of mini habit trackers. Fill it in, start checking off the boxes, and we'll check back in next week and see how it's going. Let's do this!
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Are you stuck? Are you on autopilot?
We are gearing up to start a series focused on getting to Know Yourself...but before we can start that work, we want to help you identify and eliminate barriers you have to starting the work. The pre-pre-work, as Claire says. And what's holding you back? It's probably related to fear.
Today we offer two tips to identify and work with our fear, to shift our mindset, and two short (but powerful) activities- using gratitude as a doorway, and the rocking chair exercise.
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Hey, rebels! This week we are airing a previously unreleased recording from July of 2023.
Here's the backstory. This past summer, we hosted a private Facebook group with 100+ women, focused on ways to boost confidence in different areas of our lives. One of our activities involved reading an article titled "Body Image Booster: Ask Yourself These 23 Questions" by Margarita Tartakovsky, and figuring out which questions felt sticky, or top of mind.
In this podcast (originally aired as a LIVE in the Confidence group), we discuss which questions felt most relevant to us. We encourage you to read the article yourself, either before or after you listen, and to identify which questions are most meaningful to your life, right now.
Article we discuss can be found HERE
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Welcome to Episode 50 of The Joyful Rebels Podcast! We are (almost) at our 1-year anniversary of bringing you weekly podcast episodes, and this milestone of 50 episodes aligns with another exciting event- our interview with Regina Smith.
The alternate title for this episode is "Keep Moving Forward While Enjoying the Present Moment" as it embodies some of the wisdom Regina shared with us today.
Some of the lessons that Regina touches on in this episode:
-overcoming adversity and change when you're not ready
-seeing opportunity instead of loss
-the importance of enjoying the present moment
-the barriers to starting a yoga practice + how to overcome
-important lessons that she has experienced in her 4 different businesses
Regina is an entrepreneur, and she has corporate management experience at Lululemon Athletica and Lifetime Fitness. She has launched 4 businesses, including Karmic Grind and TwoPointOm, and she empowers others to apply their gifts to missions bigger than themselves.
Donna's observation about Regina is that she is unhurried (an undervalued quality) and, "regardless of what the situation is, you are YOU."
This is one of our top conversations, ever. Please join us, we know you will benefit from Regina's perspective, as we sure did.
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After a brief recap of our summer, we delve into a topic that is the cornerstone of all things Joyful Rebels- Knowing Yourself.
From WHY we should care, to HOW we can start to look at knowing ourselves (with two brief activities), join us as we begin this crucial conversation.
If you want to make ANY positive changes, and create the life you want, you need to start here.
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Join Donna and Claire for a snippet of their conversation in the car! On location in a vehicle, en route to their first Joyful Rebels photo shoot, they reflect on "doing the thing."
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We've got another mini episode for you! We're jumping on the mics to offer you our take on one topic- what's it going to take?
Enjoy this shortened format, as we've had requests to record more bits of our unstructured and off the cuff conversations.
We had fun, and we hope you have fun listening!
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We're jumping on the mics to offer you our take on one topic- what's a piece of advice that we think that you NEED to hear, right here and now?
Enjoy this shortened format, as we've had requests to record more bits of our unstructured and off the cuff conversations.
We had fun, and we hope you have fun listening!
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This week, Claire and Donna host Beth Feraco, a fitness, nutrition, and mindset coach, with a 6-figure business and podcast of her own (Cutting the Crap with Beth and Matt).
You might have seen Beth's viral videos on Instagram and Tiktok. She uses straight talk, dropping truth bombs and F bombs, while always coming from a place of loving accountability. She'll break down calorie deficits, strength training, and the lies we tell ourselves, all while making some high-protein pancakes.
We talk about authenticity, how to look beyond the quick fixes and gimmicks when you are evaluating and working on your own wellness, how important it is to put yourself first, and how sobriety led her back to her true self.
You can find more info on Beth and her coaching offerings HERE
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Join Claire for a 10 minute box breathing exercise.
She covers what box breathing is, why it works, whenwe can do it, and how to do it.
Take ten minutes for mindfulness today!
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Claire + Donna are excited to welcome their first guest to The Joyful Rebels podcast, registered dietitian Leah Porche.
Leah has 10+ years experience in private practice and hospital settings, and spent the past 3 years focused on early intervention. She's a certified Intuitive Eating Counselor, and works from a weight-neutral, ant-diet perspective.
Leah also loves to be in the kitchen, and shares cooking tips and blogs at her website, which you can find HERE.
Leah is a yoga teacher, and her teaching philosophy includes accessibility, and that yoga is for every body.
We talk to Leah about...
her background and what inspired her to enter early intervention
what intuitive eating is
why we need to stop being afraid of the word "Fat"
what recipes she likes to cook and share
*her yoga teaching philosophy
As our inaugural guest, we couldn't have asked for a better one. Take a listen to this informative and exciting new episode!
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Donna and Claire are back for Part 2!
We are inundated with whack messages (that don't align with our beliefs and are generally purely false) on a daily basis. In this episode, we are going to tackle messages 3 and 4, and talk about why they are bad (duh!) and what we can do about it.
Message 3: "Don't age! Chase your youth with everything you have!"
Message 4: "I'll be happy if I lose those last 5 lbs"
These messages all eat away at our own confidence. Want to boost yours up? Join the Summer of Confidence FREE Facebook group to connect with Claire and Donna all summer as we grow our confidence together. JOIN GROUP HERE
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We are inundated with whack messages (that don't align with our beliefs and are generally purely false) on a daily basis. For these next two episodes we are going to zoom in on 4 of these messages, talk about why they are bad (duh!) and what we can do about it.
Message 1: "You are a superwoman and can do it all. Cook all meals at home, exercise, keep a clean house, kill it at work, and find time for self care." Sound familiar?
Message 2: "You need alcohol to unwind/celebrate/blow off steam/connect..." Truth is- you don't.
These messages all eat away at our own confidence. Want to boost yours up? Join the Summer of Confidence FREE Facebook group to connect with Claire and Donna all summer as we grow our confidence together. JOIN GROUP HERE
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First off....get ready to join us this summer for a Summer of Boosting Confidence with The Joyful Rebels!
This week, Donna reflects on her joint replacements, and how acknowledging and sitting with awareness + her feelings allowed for closure, and a more positive and grateful mindset in the present.
Claire talks about how brainstorming with friends and loved ones can become the norm- not just something scheduled out or done infrequently.
How did you reflect on change this week
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"It's not if, it's when."
Change is going to happen. It's got a place in our lives, it takes us to another season or adventure. But- it's going to require us to step out of our comfort zone.
Donna + Claire discuss 4 ways you can approach change in this time of your life. It's empowering to put a label on it, shine your awareness light, and then you get some choices.
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"Mentors don't always wear a name tag." - Donna
This week's episode starts with a discussion on the benefits of mindfulness + meditation because>>>we've got a new resource!
Create Your Calm: A 21 Day Beginner's Guide to Mindfulness + Meditation
We then discuss how we've reflected on role models this week. Maybe they're someone who exists in your circle who you look up to, or get motivation or new perspectives from, but you haven't labeled it like that. Role models don't have to be all-encompassing- they can be situational, or they may only occupy transitions in your life.
Who are your role models?
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Claire here! Join me for a short (~7 minute) meditation focused on dropping into a state of mindfulness and welcoming some peace and relaxation into your busy life. Thank you for joining me!
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Sometimes we feel stuck, unsure, and unclear on our path...we don't know what we want because we haven't seen an example of it. Having role models can give you clarity on what you want because you get to see what's possible.
And the cool things is, we get to choose our role models, and evaluate whether this is a person we want to emulate. There's power there.
Donna + Claire discuss how we can find our role models- first looking INWARD, then OUTWARD.
*Wins Journal>>> Get your copy here!
*Subscribe to our email list at thejoyfulrebels.com and get your FREE mini ten minute Habit Tracker!
*Sign yourself up for the Knowing Yourself Starter Kit
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This week, Claire + Donna have a mini Q+A and address Imposter Syndrome from a multi-generational viewpoint, as well as where they fall within the different types of Imposter Syndrome. Donna also provides her solid advice for what to do if you struggle with asking for help.
Here are some of the links discussed in the episode:
Knowing Yourself Starter Kit | The Joyful Rebels Academy (teachable.com)
Merch in the Joyful Rebels shop
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Imposter syndrome- a false belief that you aren't as confident and capable as others think you are. It affects many of us high-achieving women, and it can lead us to stifle our growth, make ourselves smaller, and miss opportunities.
If you feel this way- you aren't alone! Claire + Donna discuss the what, who, and how of Imposter Syndrome, 5 unique categories of how we experience it, and 2 things we can do to combat it.
Check it out, and check back in next week for our reflections.
Here are some additional resources>>>Article 1; Article 2
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Claire + Donna reflect on how approval-seeking behavior and people-pleasing showed up in their life this past week.
Also, be sure to check out the new Beginner Yoga videos HERE.
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Do you find it hard to make decisions (big or small) without getting input from others? Do you feel unhappy when someone disagrees with you? If you are always looking for outside approval on what you do- from decisions at work, to the clothes you wear, Claire + Donna are going to offer 4 tips to increase your trust in yourself, so you can seek that approval from the one who knows best...YOU.
For more info, click: HERE and HERE
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This 5-minute meditation is focused on SELF-LOVE. You will settle into your sacred space, tune into your breath, and then focus your thoughts and energy on sending some love to the most important person in your life- YOU!
Thank you for sharing this practice with us.
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Claire + Donna reflect and share their thoughts on happiness, both how it's showed up in the past week, and how their views on it have changed over time. They also discuss how we have influence over our level and frequency of feeling happy, and it's empowering to disrupt our autopilot and realize we have a choice.
“Happiness depends upon ourselves.” — Aristotle
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We all want to be happy. Happiness isn't a fixed trait- woohoo! This means we can have some influence on how happy we are.
Claire + Donna talk about what happiness is, why it's important, and 4 tips you can incorporate TODAY to boost your happiness.
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Hey rebels! Donna + Claire are back this week to reflect on the topic of Active Listening and how it showed up in their lives recently. How has it been showing up for you?
They also end with an announcement about their new program- The Knowing Yourself Starter Kit.
LINK TO PURCHASE PROGRAM HERE!
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Join Claire for this 5-minute Mindfulness Meditation. Practice focusing on your breath and keeping your attention in the present moment. And if your mind wanders- that's OK! It's part of the practice.
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Active listening- listening to understand the other person. So that they feel seen and heard.
It's important to build trust in relationships, reduce misunderstanding + conflict, and truly connect with someone else.
Check out this episode for 4 tips on how to work on your active listening skills.
One resource on active listening HERE
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NEW FORMAT! If you follow the show, you know that we usually begin each episode with a reflection on the previous week's topic, before diving into new material. As we are continually evolving, we feel that the reflection- how these topics show up in our real lives- deserves more space, more attention.
This episode will feature our experiences reflecting on procrastination, and how it has showed up in our lives this past week, whether it's been totally obvious and top of mind, or more of, as Donna would say, a "lurker."
Join us, and as always, feedback welcome!
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Putting off a task. Delaying until the last second. Sound familiar? Whether it's rooted in fear (perfectionism), or the belief that you work better under pressure, or it has simply become routine, 20% of us are chronic procrastinators, with many more of us doing it occasionally.
Today Claire and Donna discuss some of the reasons why we procrastinate, as well as some quick and easy tips to tackle the issue, including to-do lists (yay!) and just doing the thing.
Here are a few articles if you're interested in more info: HERE and HERE
And if you didn't get a chance to check out the Joyful Rebels playlist from last week, here are the links:
Claire's playlist
Donna's playlist
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Do you ever get in your own way? Whether as a defense mechanism or because it's become routine, we can have thoughts, beliefs, and behaviors that move us away, not towards our goals.
The good news- once we are aware we are using self-defeating behaviors, there are things we can do about it! Small, sustainable action items for the win!
It all boils down to getting to know ourselves better, one of our "forever goals," according to Claire.
We also talk about creating a safe space playlist. Here are links to Spotify playlists from Claire + Donna with songs they use to shift their moods. Enjoy!
Claire's Playlist- HERE
Donna's Playlist- HERE
To read more about this topic, click HERE.
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Self-respect is all about understanding an honoring your own needs- a perfect topic for The Joyful Rebels to cover, as we are always looking for ways to get to know ourselves better and to take better care of ourselves. When you possess self-respect, you know your worth, and act accordingly.
This week, pick one of the 5 tips and try it out. How can you evaluate where you're at and focus on your self-respect?
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We all know play is beneficial for kids. Did you know it's also important for adults to engage in play? It can improve mental and physical health, help us cope with stress, and lead us to a higher life satisfaction.
Listen to this week's episode and determine what your "play personality type" is!
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Bonus content from The Joyful Rebels!
Join Claire for a 10-minute Loving-Kindness Meditation.
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Regret. It's a heavy feeling. It happens when we experience an outcome that we didn't want or didn't expect, and we tie that to something we did or didn't do.
It's ok to feel regret. It's normal. And this week Claire + Donna discuss how we can turn this negative emotion into a positive. Into action. Into self-compassion.
Many of these concepts and suggestions are familiar. It's up to you to make it personal and see how it fits into your life.
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Raise your hand if you are an overthinker!
In this episode Donna + Claire discuss what to do if you find yourself in the cycle of overthinking. The first step is awareness, and then you can choose a strategy that's focused inside your head, or outside of your head. Or maybe you need the 24 hour pity party?
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If you would like to send us comments or thoughts on episodes, or if you have a question or a topic you'd like us to discuss, you can message us on social media, or send us an email at thejoyfulrebels@gmail.com.
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Donna + Claire are back with Season 2 of The Joyful Rebels podcast!
To kick off the new season and the new year, these Joyful Rebels are going to giveyou their perspectives on New Year's Resolutions. They also focus on a few suggestions for rewording or rethinking a current resolution or goal to set you up for success.
It's not too late to give some thought to how you want 2023 to look. This pre-work, or pre-contemplation, is arguably one of the most important steps towards accomplishing the goal. Give us a listen and let us know your thoughts!
For more info you can check out this article.
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If you would like to send us comments or thoughts on episodes, or if you have a question or a topic you'd like us to discuss, you can message us on social media, or send us an email at thejoyfulrebels@gmail.com.
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In this, the last episode of season 1 of The Joyful Rebels, Claire and Donna answer YOUR questions.
From giving advice to our younger selves, to organizing receipts, we discuss questions that you sent in, and start a conversation about the directions we are going to take in 2023.
Thank you for listening and joining us on this journey, rebels!
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If you would like to send us comments or thoughts on episodes, or if you have a question or a topic you'd like us to discuss, you can message us on social media, or send us an email at thejoyfulrebels@gmail.com.
Did you know- you can rock Joyful Rebels merch by shopping HERE!
"Comparison is the thief of joy." - Theodore Roosevelt
In this week's episode, Donna and Claire discuss how we can navigate comparison. When it's impacting us negatively, how can we shift our mindset and disrupt that thought pattern? And how can we use comparison as a positive in our lives?
Make sure to check out the penultimate episode of season 1 of The Joyful Rebels!
Support the showWe have a new way that you can support The Joyful Rebels podcast:
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If you would like to send us comments or thoughts on episodes, or if you have a question or a topic you'd like us to discuss, you can message us on social media, or send us an email at thejoyfulrebels@gmail.com.
Did you know- you can rock Joyful Rebels merch by shopping HERE!
Our time is such a precious resource, and if we are strategic, we can make the most out of the 168 hours we get each week.
In this week's episode, Donna and Claire explore 6 tips for improving your time management. They are simple- things you can implement easily into your day to day to work smarter, not harder.
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If you would like to send us comments or thoughts on episodes, or if you have a question or a topic you'd like us to discuss, you can message us on social media, or send us an email at thejoyfulrebels@gmail.com.
Did you know- you can rock Joyful Rebels merch by shopping HERE!
Gratitude- tis the season, and Claire + Donna reflect on the multitude of benefits of practicing gratitude, as well as some quick, easy, and simple ways to actually DO the thing. We all know we should practice gratitude, and now it's time to actually incorporate it into our daily routine.
They also reflect on their experience of saying "no" in the past week.
Let's learn this stuff, and then live it!
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Saying "No." Sometimes this simple word can be so difficult to say. In this week's episode, Claire and Donna discuss how saying no is a form of real self care, and that just because you are capable of doing something doesn't mean that you have to do it.
This mother/daughter team also gives you some insight into how you can flex your "no" muscle- spoiler alert- practice, visualizing, tone and verbiage are all important when we prepare to say no.
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Here we go, part 2 of Joyful Rebels Explained!
Donna + Claire dive right into the third and forth main themes of the podcast- the ideas that drive the decision on topics and help to define what a Joyful Rebel is.
Check out Part 2!
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What is a Joyful Rebel? Are YOU a joyful rebel? Why should you listen to this podcast?
Donna + Claire address these questions (plus more) in the tenth episode of The Joyful Rebels podcast.
This week they take a break from their usual single-topic setup (Time To...) and delve into some background info on their beginnings and their process.
Donna does a story time to explain how Joyful Rebels came to be, and along with Claire they discuss the first two main themes that drive their topic selection and what they want to learn more and share about with you listeners- REAL self care and Awareness.
Check out part 1 to learn more about your joyful rebel hosts and to identify how you are a joyful rebel, too! And stay tuned for part 2 next week!
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Let's be honest, it can be hard to build a new habit. And there are a TON of strategies and evidence-supported tips out there. In this week's episode, Donna and Claire discuss some strategies they have used that you can try BEFORE implementing a new habit, to set yourself up for success.
From identifying your core values driving new habit formation, to releasing something "old" to make room for the "new," building consistent habits comes from a place of knowing yourself, and then making informed decisions based on who you are today.
Expect future episodes that dive into specific habit-forming strategies!
For more info on James Clears' Identity-Based Habits and a quick worksheet, click HERE.
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Taking stock of how you feel, right now, can help you to learn about yourself, validate your emotions, and shift your mindset from negative to positive. All good things!
In this episode, Donna and Claire discuss the value in doing check-ins, whether it's daily (hey, a new ritual!), during a stressful event, or as you transition into a new season. And remember- no judgment here! You're evaluating how you are feeling through your objective observer lens.
They also discuss the newer concept of self-connection, and its relationship to well-being and life satisfaction.
The link for the self-connection self quiz can be found HERE.
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We are all probably aware that rest is important. That there are many benefits. In this episode we focus on shifting the perspective from rest being something we SHOULD be doing (another thing for the to-do list), to rest is PRODUCTIVE, and we can be efficient and intentional when prioritizing periods of rest throughout our day and week.
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We define rituals as a set of predetermined actions you do with intention. Maybe it's how you calm yourself before a stressful event (e.g., having that hard conversation) , or maybe it's how you take an everyday routine and perform it with intention (e.g., bedtime), but either way the ritual is dropping you into a state of mindfulness, reducing stress, and bringing peace. It doesn't matter so much WHAT you do, but how it makes you FEEL.
Donna + Claire delve deeper into this topic, discussing some interesting research on rituals, some personal examples, and then some action items for you to focus on for the next week.
Keep rockin it, rebels!
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Difficult conversations are a part of life. Whether you have one coming up, or you've been putting one off, Claire + Donna discuss a few ways to prepare for a hard conversation.
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Confidence isn't fixed- you aren't born with a set amount. You can actually do something to increase your belief in your ability to succeed, and who doesn't want more of that!
In this episode, Donna + Claire share 3 tips to consider when you make the decision to take some actions to increase your self-confidence.
Courage and consistency with some small changes you make can have a HUGE impact! That's the joyful rebel way!
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Join Donna + Claire for Episode 3... Time To Meditate!
We are back this week to explore what "mindfulness" means, to take a look at the research around mindfulness + meditation, to share some personal experiences and tips/tricks/hacks to starting your own practice, and to introduce box breathing, a quick breathing exercise that you can add to your mindfulness tool kit!
Here's a link to the research article mentioned in EP 3:
LINK HERE
Here's the ebook mentioned, Create Your Calm: A 21 Day Beginner's Guide to Mindfulness + Meditation: EBOOK HERE
Hey rebels, it's time to declutter!
Do you have too much stuff? Are you stressed at the state of your car, your kitchen, or your closet?
In this episode we delve into some of the research around the negative effects of clutter (spoiler alert: it DOES cause a stress response and it can lead to lower overall life satisfaction), how we can classify our clutter, and then some easy actions we can take to declutter!
For us joyful rebels, it's about the small changes, that lead to small wins, that add up to the big wins. See if you can pick one action item from today's episode to try out this week. And keep rockin it, rebels!
Welcome to the inaugural episode of The Joyful Rebels Podcast!
Research shows that having a positive outlook on life can increase longevity. In today's episode, Donna and Claire explore some tips and techniques to rewrite your personal narrative, to focus on the positive and shift into a perspective more focused on joy, gratitude, and growth.
Curious? Take a listen!
Link to the article discussed HERE.