Habit Thrive Podcast with Habit Guru Lorrie Mickelson: Recent Episodes
Lorrie Mickelson
Hey, hey Habit Thrivers! Welcome to your new favorite podcast. Well, this is my hope anyway. One thing I know for sure though is that you’re here because you are an amazing woman.
Up to this point in your life, you have spent much time and love caring for others and now you KNOW and feel it wholeheartedly that it is YOUR time to care for yourself. It is time to fill your cup.
If you’re ready to rock your next chapter, reclaim your passions and discover new ones, and live your most fit, fearless, and fabulous life, then you're in the right place!
Hi, I’m Lorrie, I am a Yoga & Pilates Teacher, Physical Education Grad, Personal Trainer, Wellness Coach, and a proud HabitGuru.
I am also still rockin’ and lovin’ the mom, wife, daughter gig. At the same time though, I am exploring new ways to create even more excitement and adventure in my life. And I would love you to come along on the ride.
You may be asking yourself right now, what the goodness does this have to do with habits and routines? This podcast will have you thinking of habits and routines in a whole new way and realizing that your “next chapter” habits and routines will serve to free up your mind, strengthen your body and make you happier than you ever thought possible. My role is to guide you on this journey of reclaiming your awesomeness year by year, season by season, habit by habit.
I tapped into the feeling of flow many years ago when I discovered Ayurveda and Yoga and it has served me well ever since. It took me from a place of pain and discomfort to a place of knowing, healing, and exploring.
Now, my passion in life is to keep on growing and sharing this ancient wisdom with women just like you. Ayurveda, Yoga, and Habits go hand in hand.
So…get cozy. Grab your journal or just sit back and come along with me on this journey to rock your next chapter!
Keep being you, nobody else does you better than you!
Lorrie
Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years,
Instagram @Habitguru365
If July was all about joy, August feels like an invitation to slow down and savor it.
I like to think of August as the “Sunday of summer.” The pace feels a little softer, the long days are still here, and there’s an opportunity to pause, breathe, and enjoy the fruits of all our work.
This month on the Habit Thrive Podcast, I want to explore something many of us struggle with: Rest.
We often treat rest like a reward we’ll get to once everything else is done. But what if rest isn’t something we earn? What if it’s an important part of restoration?
On episode #216 today, I’m inviting you to begin thinking differently about rest and to consider what rest actually feels like in your body and mind. I’ll also guide you through a relaxing Rest Inquiry meditation that you can do right in the middle of your day—not just when you’re getting ready for bed.
You can do it sitting outside, in your favorite chair, on a walk, or wherever you feel comfortable. The goal is simply to pause, soften, and remind your body that it’s okay to slow down.
So, welcome to August. This month, we’re giving ourselves permission to rest, restore, and enjoy a little more of the “Sunday of summer.”
xoxo
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we wrap up our July Joy Series, we're exploring one final question:
If the purpose of life is to be happy…why aren't we happier?
After spending the month immersed in the science of happiness and the wisdom of books like The Book of Joy, The How of Happiness, and The Art of Happiness, I've noticed something unexpected—I really am happier. But is it because I've been reading about happiness? Or because I've been putting simple happiness practices into action?
In this episode, we explore why happiness isn't something we wait for or someday arrive at. It's something we intentionally practice through our daily habits, routines, and rituals. From mindfulness and gratitude to movement, meditation, and the Habit Thrive Cup, we'll discover that lasting happiness is found in the ordinary moments we choose to notice.
We'll also reflect on the Dalai Lama's belief that "the purpose of our life is to be happy" and consider a different perspective: perhaps our purpose isn't simply to be happy, but to seek happiness—and to become someone who creates more happiness for ourselves and everyone around us.
As we close this special series, I hope you're reminded that happiness doesn't require a perfect life. It grows one intentional choice at a time.
So, ask yourself: What is one small habit I can practice today that helps me seek—and create—more happiness?
xoxo
Lorrie
In this episode:
The How of Happiness by Sonja Lyubomirsky
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we begin to wrap up our July Joy Series on the Habit Thrive Podcast, this week's conversation explores one of the most powerful ideas we've discussed all month:
Pain is inevitable. Suffering is optional.
Life will always include disappointment, conflict, grief, frustration, and heartache. Those moments are part of being human.
But what we do after the pain—that story we tell ourselves, the replaying, the overthinking, the defensiveness—is often where suffering begins.
In this episode, we explore how our relationships can become both our greatest source of joy and our greatest opportunity for growth. Every interaction gives us a chance to pause, become more aware of our thoughts, and intentionally choose a response that aligns with the person we're becoming.
You'll also hear how this week's conversation connects with last week's episode on rejoicing in the joy of others, why social media can actually become a practice ground for cultivating joy, and how something as ordinary as road rage can teach us about resilience.
In this episode, you'll discover:* Why pain and suffering are not the same thing. * How our thoughts often create more suffering than the original experience. * The importance of learning to pause before reacting. * Why relationships are one of life's greatest "training grounds" for emotional resilience. * How awareness is a sign of growth—even if you don't get it right in the moment. * How difficult seasons can expand our appreciation for joy.
So, the next time you experience frustration, hurt, or disappointment, pause before adding a story to the moment. Simply notice what's happening. Ask yourself:
"Am I experiencing pain… or am I creating suffering?"
That small moment of awareness may be the first step toward greater peace, resilience, and joy.
xoxo
Lorrie
In this episode:
The How of Happiness by Sonja Lyubomirsky
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What if one of the simplest ways to experience more joy wasn't about changing your own life at all?
Welcome back to our July Joy Series here on the Habit Thrive Podcast! This month, we've been discovering that joy isn't something we simply wait for—it's something we intentionally notice, cultivate, and create.
On Episode #213 this week, we're exploring one of the most powerful (and surprisingly challenging) joy practices of all: celebrating the happiness and success of others.
Whether it's a friend sharing exciting news, a family member reaching a milestone, or someone posting vacation photos on social media, it's easy for comparison to sneak in and quietly drain our own happiness.
But what if those moments could actually become opportunities to fill our own Habit Thrive Cup?
We're chatting about the ancient Buddhist practice of Mudita—the practice of finding genuine joy in another person's joy—and why this simple mindset shift has the power to expand your own happiness.
In this episode, we'll explore: Why comparison and envy are such natural human experiences. * The ancient practice of Mudita and how it protects us from comparison. * Insights from The Book of Joy* by the Dalai Lama and Archbishop Desmond Tutu. * Research from positive psychology showing how celebrating others increases our own happiness and life satisfaction. * How social media can become a place to practice joy instead of comparison. * Simple ways to become a "Joy Detective" and intentionally celebrate the wins of others. * How rejoicing in someone else's joy helps fill your own Habit Thrive Cup.
This Week's Joy ChallengeThe next time someone shares good news—whether in person, in a text message, or on social media—pause before comparing.
Instead:
- Say, "Good for you."
- Celebrate with them.
- Leave a kind comment or ask a thoughtful question.
- Let yourself genuinely experience their happiness.
Notice how it feels in your body. That warm, expansive feeling? That's your Habit Thrive Cup filling.
Because joy was never meant to be hoarded—it was always meant to be shared.
xoxo
Lorrie
In this episode:
The How of Happiness by Sonja Lyubomirsky
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What if happiness isn't something you find... but something you quietly build, one small moment at a time?
In this week's episode of our July Joy Series on the Habit Thrive Podcast, we're exploring the difference between happiness and joy—two words we often use interchangeably but that can mean very different things.
While happiness is our overall sense of well-being over time, joy often shows up in small, everyday moments when we're fully present.
We're also going to dive into the fascinating science of happiness and the encouraging research that suggests our daily habits can have a meaningful impact on how happy we feel over time.
I'm also introducing a fun mindfulness practice I'm calling the Habit Thrive Cup—a simple way to notice the moments of joy that often go unnoticed and see how small, intentional choices can gradually fill your cup throughout the day.
If you've ever wondered whether it's really possible to become a happier person, or you're simply looking for more joy in your everyday life, this episode is for you.
Grab a cup of coffee, settle in, and then ask yourself: What might happen if you started noticing all the little moments that make your cup overflow?
Lorrie xoxox
In this episode:
The How of Happiness by Sonja Lyubomirsky
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Joy isn't always about adding more happiness to your life—it may start with creating a little space for it.
That sounds simple enough, but many of us don't realize just how full our minds and nervous systems have become.
Before we can welcome in more joy, it helps to become aware of what's already taking up space.
On Episode #211 of the Habit Thrive Podcast, we're exploring the connection between mindfulness, your nervous system, and your capacity for joy.
Together, we'll look at how the things we consume every day—from the news and social media to conversations and entertainment—can either support our well-being or quietly crowd out our joy.
We'll also talk about the importance of understanding your own sensitivity and tolerance for life's inputs, without judgment.
Through simple self-awareness and curiosity, you can begin to recognize what leaves you feeling calm, grounded, and open—and what leaves you feeling overwhelmed.
This week, I invite you to pause, notice, breathe, and start "clearing the decks" (as one of my clients likes to say!) so there's more room for the moments of joy that are already waiting for you.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever looked around and thought, "Life is good... so why do I still feel so heavy?"
If that question has crossed your mind lately, you're not alone.
In this episode of the Habit Thrive Podcast, we're talking about why joy can feel surprisingly difficult right now, especially for women in midlife.
Between the demands of work, family, aging parents, changing roles, and the constant noise of the world around us, it's no wonder so many of us are carrying a weight we can't quite explain.
This isn't about forcing positivity or pretending everything is okay.
It's about understanding why our nervous systems may be craving something different.
This episode also kicks off our July Joy series, where we'll spend the next month exploring simple, meaningful ways to reconnect with hope, gratitude, connection, and the quiet moments that help us feel like ourselves again.
Your invitation this week is beautifully simple: Stop chasing happiness and start noticing the small pockets of peace that are already waiting for you.
Joy may not be something you have to create—it may be something you've simply forgotten how to notice.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What is the absolute least amount that you can do right now to move, to shift, and to get unstuck?
The answer is remarkably simple: just breathe.
In this episode of the Habit Thrive Podcast, we are diving back into the world of "Movement Morsels" (a direct continuation of last week's Episode #208!). Today, we are exploring a beautiful, powerful truth: simply breathing is movement.
This is not your typical podcast episode. There is no formal intro or outro. Instead, after a very brief setup, Lorrie guides you through a short, powerful 3-minute Breath Practice designed to help you tune out the noise of the external world and tune into the magnificent, hidden choreography happening inside your body.
What You’ll Experience in This Breath Morsel:
The Anatomy of the Inhale: Learn how your diaphragm moves downward like a gentle piston, massaging your liver, stomach, and pancreas to create space and boost digestion.
The Hug of the Exhale: Visualize your diaphragm doming upward like an upside-down umbrella, nesting against your lungs and giving your heart a physical, soothing "hug."
The Internal Pump: Understand how this rhythmic internal tide filters out stagnation, shifts heavy emotions, and signals absolute safety to your nervous system.
External Release: Experience how tuning into your internal movement allows tight external muscles—like your neck, shoulders, and lower back—to completely melt and let go.
How to use this episode: I highly recommend downloading or saving this specific episode to your favorite player. Come back to it at different times of the day, in different circumstances, and notice how it moves you.
Mentioned in this Episode:
Episode #208: Movement Morsels (Catch up on last week's episode to learn more about the philosophy behind minimal movement!)
Enjoy the show?
Please leave a review on Apple Podcasts or Spotify! Your support helps us reach more women in their "Me Now Years" who are looking to create healthy, sustainable habits.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever looked at exercise guidelines and thought, "Ugh... there's no way I'm doing all of that!"?
If so, this episode is for you!
This week, on episode #208 of the Habit Thrive Podcast, we're talking about why you don't have to exercise perfectly to experience real benefits.
I'm digging into the idea of "movement morsels"—small bits of movement sprinkled throughout your day—and explaining how even a minute or two of activity can make a difference for your health, energy, strength, and mobility.
We also chat about letting go of all-or-nothing thinking when it comes to exercise.
Whether it's a few squats while waiting for your coffee, balancing while filling a water pitcher, or taking a quick walk around the block, those little moments add up!
If you've been feeling overwhelmed by fitness recommendations or wondering if what you're doing is enough, this episode is a reminder that every bit of movement counts and that building a healthy, active life can be much simpler than we often make it.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
The other day, I found myself standing on one foot while brushing my teeth—a habit I've picked up as a quick balance exercise. Somewhere between trying not to wobble and trying not to get toothpaste on my shirt, I started thinking about how balance shows up in so many areas of life.
This week, I’m wrapping up our May Movement Series on the Habit Thrive Podcast by talking about balance—the movement pillar that helps bring everything else together.
While we often think of balance as simply not falling over, it’s so much more than that.
In this episode, I share why physical balance becomes increasingly important as we age, simple ways to improve it right at home, and how balance training can support strength, confidence, and independence for years to come.
We also explore how balance connects to the other movement pillars we've discussed this month: cardiovascular fitness, strength, flexibility, and mobility.
But the conversation doesn’t stop there. I talk about balance in a broader sense, too—balancing our schedules, energy, relationships, and expectations of ourselves.
As women in our Me Now Years, it’s easy to focus on taking care of everyone else, but true balance means remembering that we matter, too.
Most importantly, I share why balance isn’t something we achieve once and then keep forever. It’s an ongoing practice of making small adjustments, listening to what we need, and responding to life as it changes.
Whether you need a workout, a nap, or a little of both, this episode is a reminder that balance isn't about perfection—it's about presence, self-care, and creating a life that feels a little steadier, one choice at a time.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
So far in our May Movement series, we've been exploring how cardio keeps us energized and strength training helps us feel capable and confident.
This week, on Episode #206 of the Habit Thrive Podcast, we're talking about flexibility—and why it matters so much more than simply being able to touch your toes. Flexibility is actually just one piece of the larger mobility puzzle.
We're looking at simple, realistic ways to build flexibility into everyday life without adding another overwhelming task to your already full schedule.
From gentle stretches before getting out of bed to incorporating small moments of movement throughout the day, these tiny habits can add up to big benefits over time.
We also talk about the value of a regular yoga practice and how slowing down, breathing, and moving mindfully can help release tension and improve how your body feels.
As we continue building our movement foundation this month, flexibility helps tie everything together.
Sometimes it's not just the stretches themselves that help us feel better—it's the slowing down, the breathing, and the opportunity to release some of the tension we've been carrying around.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Want to hear something I've learned recently?...
Just because I can lift something doesn’t always mean I should.
Somewhere between cottage season, flower pots, and unloading trucks, I’ve realized that strength in our Me Now Years looks a little different — and honestly, a whole lot wiser.
In today’s episode, I’m talking about real-life strength — the kind that helps us carry groceries, lift luggage, paddle kayaks, garden, travel, climb stairs, and simply move through life with more confidence and independence.
We'll be talking about why strength training becomes even more important after 35 and menopause; how muscle supports our metabolism, joints, bones, balance, and confidence; and why combining strength training with cardio is one of the best things we can do for long-term health and longevity.
I'm also going to share the Canadian healthy aging recommendations for adults over 50 and why consistency matters far more than extreme workouts or perfection.
Most importantly, this episode is a reminder that strength training in our Me Now Years is not about becoming smaller — it’s about becoming more capable, resilient, and supported in the life we want to live.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Cardio can feel like one of those things we know we’re supposed to do…
But, somewhere along the way, it also became tied to pressure, intensity, sore knees, exhaustion, or feeling like we’re already behind.
Today, on episode #204 of the Habit Thrive Podcast, we’re taking all of that energy out of it and having a much more real conversation about what heart health can actually look like in your Me Now Years.
I’m sharing a little bit about my own history with cardio (including why I was never really a “cardio person”), how my walks have changed over the years, and why I’m personally rebuilding my endurance right alongside you this season.
We talk about the difference between challenging your heart and punishing your body, why walking truly does count, and how movement can support everything from energy and blood sugar to mood, mobility, and longevity.
This episode is your reminder that you do not need to train like an athlete to take care of your heart. You just need to keep moving in ways that work for your body, your life, and this chapter you’re in.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever asked yourself:
- Am I doing enough exercise?
- Is the type of exercise I’m doing helping me reach my goals?
- What even are my fitness goals right now?
If so, you’re in luck! — That’s exactly where we’re starting this month on the Habit Thrive Podcast.
In this first episode of our May Movement Series, I’m setting the stage for our conversations around movement, fitness, healthy aging, and what exercise can look like in our Me Now Years.
We also talk about:
- social media fitness advice
- AI and health information
- privacy concerns
- changing bodies as we age
- and why you are still the expert on your own body
I’ll walk you through the current Canadian Physical Activity Guidelines, including:
- cardio recommendations
- strength training
- balance and flexibility
- and why reducing sitting time matters too
Most importantly, this episode is not about guilt, pressure, or perfection.
It’s about getting curious.
As we move through May together, I’d love for you to start thinking about:
- What are you doing for cardio?
- What are you doing for strength?
- What are you doing for flexibility?
- What are you doing for balance?
And maybe even take a little peek at who you’re following online for health advice.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Still feeling a little heavy even though it’s spring?
You’re not alone—and you don’t need a full life overhaul to shift it.
Episode #202 of the Habit Thrive Podcast is your gentle nudge to notice what’s still weighing you down and lighten things up in simple, doable ways.
Think small resets: Clearing out a few things in your pantry, letting go of old products, or creating a bit more space in your day.
Nothing drastic—just enough to invite in fresh energy.
Your morning can help set that tone.
Simple habits like tongue scraping, sipping warm water before coffee, or adding dry brushing and a quick oil massage can wake up your body and calm your nervous system at the same time.
It’s less about the routine being perfect and more about how it makes you feel.
Movement matters, too—but not as punishment. Just enough to get things flowing again.
A walk outside, some stretching, a bit of strength work—whatever helps you shake off that lingering winter sluggishness.
Same goes for food... This isn’t about dieting—just noticing when you’ve had enough.
Eating until satisfied instead of stuffed can be a surprisingly powerful shift.
At the heart of it all is awareness.
What feels heavy? What feels light? What helps you feel more like yourself?
As you move into May, don’t aim for perfect—just aim for a little lighter. Start there.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Ever notice how traveling (or even just this time of year) can leave you feeling either really light and energized…or kind of heavy and off?
Episode #201 of the Habit Thrive Podcast is a little snapshot from my last getaway of the year, and how I try (imperfectly) to bring Ayurveda with me on the road—especially during this sluggish spring season.
I ended up connecting a few things that don’t seem related at first—an Iyengar Yoga class, how I eat fruit, and that whole “stop at 80% full” idea—but they all come back to the same thing: how I actually feel in my body.
The yoga class that I took on this trip really stood out. I loved the structure of the class—it grounded me—but it also reminded me how important it is to soften that structure, especially for women. It brought me back to Vanda Scaravelli’s approach—less forcing, more listening. That balance of effort and ease feels like exactly what we need this time of year.
Then there’s food while traveling…which can be a whole "thing". I talk about something simple I try to stick to: eating fruit on its own so it digests better (instead of just sitting there making everything feel worse).
And finally, the 80% full idea—leaving a little space instead of pushing to completely full—which sounds easy but is definitely not always easy on vacation.
And, as I always like to point out ... It’s really just about paying attention and making small choices that help you feel better, even when everything else is a bit out of routine.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey Habit Thrivers ... I can’t believe we’re at Episode #200!
Truly, thank you for being here and sharing this space with me.
It feels like such a special milestone, and it also feels like the perfect moment to talk about something we all need this time of year—movement that brings us back to life.
In this episode, I’m sharing how we can gently shake off that heavy, sluggish winter energy and start to feel lighter, clearer, and more energized as we move through spring.
During Kapha season, it’s so normal to feel a little foggy or weighed down, so instead of slow, grounding practices, I’m inviting you to bring in movement that creates warmth, lifts your energy, and gets things flowing again.
What does that look like for me right now? More standing yoga, gentle twists, slightly more invigorating breath, getting outside for a brisk walk, and easing back into strength training as we head toward more active days.
I'm also sharing one simple practice to anchor your mornings...
It's my modified version of Breath of Joy, and it’s such a quick, powerful way to shift your mood, wake up your body, and clear out that heaviness.
Simple, doable, and exactly what we need to welcome the energy of spring. 🌸
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What if the shift you’re craving this spring isn’t about adding more—but gently doing the opposite?
In Episode #199 of the Habit Thrive Podcast, I'm sharing one of my favorite Ayurvedic principles: like increases like, and opposites bring balance.
It’s simple, but it can completely change how you support your body during seasonal transitions.
Spring carries a heavier, slower energy, and I know for many of us that can show up as feeling sluggish, foggy, or just a little off.
Instead of pushing through or ignoring it, I like to work with it—by bringing in small, opposite shifts that help me feel lighter and more energized.
One of the easiest places to start is with food: Choosing lighter, warmer, and more stimulating foods can gently bring your body back into balance.
It’s not about being perfect or restrictive—it’s about noticing what you need and responding with care.
This week, I invite you to try just one small “opposite” shift each day. Nothing drastic—just a gentle adjustment.
Because often, that’s all it takes to start feeling like yourself again.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we move through a seasonal shift, Episode #198 of the Habit Thrive Podcast explores how Ayurveda can support us in embracing change with more ease and awareness.
A sister science to yoga, Ayurveda has long been part of my wellness toolbox, and this time of year is when it becomes especially helpful.
In early spring — especially in places like Northern Ontario where winter can linger — we may feel caught between seasons.
Ayurveda explains this through Kapha energy (earth and water), which can leave us feeling heavy, sluggish, congested, or low in motivation.
Instead of asking “What’s wrong with me?”, this framework helps us understand what’s happening and respond with more compassion.
As the season shifts, we can make our own transition by adding more greens, shifting toward lighter meals, and supporting the body with hydration and warm teas.
But this isn’t about overhauling your habits: It’s about small, sustainable shifts within your existing routines — like choosing a lighter afternoon tea or simply noticing how certain foods feel in your body.
This episode also marks the start of our “Ayurvedic April” series, where we’ll explore simple, doable ways to bring Ayurveda into your daily life. As always, the invitation is to start where you are, stay curious, and notice where you might be ready to lighten up.
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Do you ever lie in bed at night with your mind racing—replaying conversations or worrying about what’s coming up?
Today, on Episode #197 of the Habit Thrive Podcast, I’m sharing a simple practice I’ve been loving lately called the Best Possible Outcome Exercise: It's perfect for those nights when your mind just won’t settle down.
Instead of replaying worries or overthinking, you'll learn to gently shift your thoughts by visualizing how things could go really well.
Whether it’s an upcoming event, a conversation, or something that’s been weighing on you, I invite you to picture it like a movie—seeing, feeling, and experiencing the best possible outcome.
It’s a way to give your mind something calming and optimistic to focus on before sleep.
We're also going to talk about letting go—literally handing things over to your subconscious—and using your breath to help your body relax into rest.
And if those “what if it goes wrong” thoughts pop up, we acknowledge them briefly and come back to trust: you can handle whatever comes.
Think of this as your nighttime “ugh to hug” practice—one that helps you fall asleep with more ease and wake up feeling grounded, optimistic, and ready for your next best chapter.
On this episode:
The How of Happiness by Sonja Lyubomirsky
The Me Now Women's Wellness Wheel
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What sparks a sense of optimism for you?
Is it something you see, something you do, or simply a way you choose to think in certain moments?
Have you ever thought that you could cultivate your own optimism?
On today's episode of the Habit Thrive Podcast, we explore the simple—but not always easy—habit of cultivating optimism.
Inspired by The How of Happiness by Sonja Lyubomirsky, we look at how nearly 40% of our happiness is shaped by intentional activities, meaning optimism is something we can actively practice—not just something we either have or don’t.
Rooted in Positive Psychology, this episode reminds us that optimism isn’t about ignoring reality or forcing positivity, but about shifting perspective and asking, “Yes, this is happening… and what else is also true?”
You’ll learn how to integrate optimism into your day in a realistic, habit-based way by “bookending” your day with simple practices: starting your morning with gratitude and something to look forward to, reflecting in the evening on what went well (even the small things), and using the “AND” practice in the moment to move from frustration to flexibility. These small, intentional shifts help train your brain toward possibility and resilience.
As you move through your week, notice where you’re already practicing optimism—every reset, every deep breath, every “what’s next?” is evidence that it’s already within you. This week, experiment with adding a more structured optimism practice and see how it supports your mindset, energy, and overall well-being.
On this episode:
The How of Happiness by Sonja Lyubomirsky
The Me Now Women's Wellness Wheel
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever travelled alone — navigating the airport, checking into a hotel, and realizing the adventure is completely up to you?
In Episode #195 of the Habit Thrive Podcast, I'm reflecting on travelling solo through different stages of life — from backpacking in my 20s, to business trips in my 40s, to visiting my incredible 81-year-old mom in Mexico this week.
After losing her husband last year, my mom continues to travel independently with a powerful mantra:
“I can do this.”
Solo travel — even something as simple as sitting in a café alone — can remind us of our independence, courage, and curiosity in our Me Now Years.
Today, we're talking about why travelling alone can be empowering at any age and exploring 3 ways to travel boldly that tie directly into our Women's Wellness Wheel.
1. Plan Your Routines: A little preparation creates confidence — from airport routines to cozy comforts on the plane.
2. Create Connection: Travelling solo opens the door to unexpected conversations and meaningful connections with strangers.
3. Choose Adventure: Take advantage of being somewhere new — sit in cafés, explore on your own, journal, or try something you wouldn’t normally do.
Boldness doesn’t always mean big adventures.
Sometimes it simply means trusting yourself and saying:
“I can do this.”
On this episode:
The Me Now Women's Wellness Wheel
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
In Episode 194 of the Habit Thrive Podcast, I continue our journey through the Me-Now Women’s Wellness Wheel as we explore how connection, health, and our brains work together to help us thrive.
Last week, we covered the first three quadrants, and today we move into the remaining five:
- Me Time
- Supporting Others
- Spirituality and Religion
- Adventure and Challenge
- Learning and Creativity
This episode is also part two of our theme of following the bold energy of the Fire Horse.
I'll share a couple of my own recent bold moves—including setting a boundary by saying "no" during a very busy week.
It's a reminder of how powerful it can be to protect our peace and intentionally choose where we put our energy.
As we explore these five areas of the wellness wheel, I invite you to simply listen and notice what resonates.
You don’t need to do anything right away. But if something sparks an idea and you find yourself making a choice during the week that connects back to one of these quadrants, that intentional awareness is powerful—and even gives your brain a little dopamine boost.
Join me as we celebrate what we’re already doing well and stay open to the next small, bold step in our Me-Now years.
On this episode:
The Me Now Women's Wellness Wheel
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
How do you decide what your next bold move is?
On today's episode of the Habit Thrive Podcast, I'm inviting you to rise to the occasion of yourself.
As women in our Me-Now Years, we are not starting from scratch. We are building on decades of experience, wisdom, resilience, and accomplishment.
Before we ask, “What’s next?” I want us to pause and celebrate how far we’ve already come.
I’m honoring my word of the year—bold—and encouraging you to reflect on your own guiding word for 2026.
From that place of awareness and celebration, we are going to start exploring my evolving “Me-Now Women’s Wellness Wheel,” a simple life-design tool to help you identify what you’re already doing well and where you might want to make one small (or bold) move forward.
This week, we focus on the first 3 of 8 areas: Connection, Health, and Brain Time. I'll walk you through a powerful exercise—write down one thing you’re already doing in each area, then choose one bold next step.
That’s it. No overwhelm. Just intentional momentum.
You are not behind. You are not beginning from zero. You are rising—from everything you’ve already built.
Let’s move forward—boldly.
On this episode:
The Me Now Women's Wellness Wheel
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
The Year of the Fire Horse began on February 17, 2026 — bringing bold, dynamic, transformative energy with it.
For many of us in our Me Now Years (especially those turning 60 and completing a full 60-year zodiac cycle), this feels like a powerful moment of renewal and return to our original destiny.
Today, on Episode #192 of the Habit Thrive Podcast, we're exploring what this fiery, forward-moving year means for your energy, relationships, habits, and daily routines — and how to harness it without burning out.
We'll talk about:
- Why Fire Horse energy creates restlessness and a desire for change
- The “push–pull” dynamic of growth vs. reflection
- How self-acceptance, self-compassion, self-love, and self-care keep you grounded
- An inspiring insight from Gabby Bernstein and Mary Ann DiMarco about summoning your inner teenager
Bold doesn’t mean harsh.
It means aligned. Courageous. Intentional.
Maybe bold this year is:
• Saying no without guilt
• Trying something new
• Prioritizing your health
• Allowing joy
• Resting before you’re exhausted
This is your year to ride forward — with fire and with self-trust. 🐎🔥
On this episode:
The Gabrielle Bernstein Podcast
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Self-acceptance. Self-compassion. Self-love. Self-care.
Today, on Episode #191 of the Habit Thrive Podcast, we explore how research shows that these four practices are deeply connected, but they are not interchangeable.
Self-acceptance reduces internal conflict and builds emotional stability.
Self-compassion lowers stress and increases resilience after setbacks — and contrary to popular belief, it actually strengthens motivation.
Self-love shapes identity and self-worth, influencing the boundaries we set and the long-term choices we make.
Self-care, the behavioural piece, reinforces well-being through consistent, supportive action that improves sleep, mood, stress levels, and overall health.
Sometimes we don’t need another routine. Sometimes we need to accept where we are; to soften the inner critic; to remember that we are worthy of care, joy, and respect.
And, sometimes, we simply need one small action that supports our body and spirit today.
I'll also offer four grounded affirmations you can carry with you as you move through your week.
If you’ve been feeling stuck, discouraged, or unsure where to begin, this conversation will gently guide you back to yourself.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to February and the month of love here on the Habit Thrive Podcast!
On Episode #190 today, we're exploring the language of self-care that’s everywhere right now—and we're asking an important question:
Are self-acceptance, self-compassion, self-love, and self-care really the same thing… or do they each invite us into something different?
Together, we break down these four concepts and why understanding the distinction can help us experience them more intentionally and more fully.
- What self-acceptance really means, and how it allows us to be fully human
- How self-compassion supports us when we struggle or make mistakes
- Why self-love is about worthiness, not behavior
- How self-care becomes more meaningful when it’s rooted in awareness
- Why noticing our habits is the first step toward change
Rather than separate ideas, these practices form a living ecosystem—shaping how we speak to ourselves, treat ourselves, and show up in our lives.
✨ This week’s invitation: notice, journal, question, and stay curious.
Next week, we’ll explore why these distinctions matter and how they play out in our everyday habits.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever had one of those nights where your body is ready for sleep—but your mind has other plans?
Today, on Episode #189 of the Habit Thrive Podcast, we explore a gentler approach to nighttime rest: Not forcing the mind to quiet down, but allowing the heart to calm the mind.
Drawing from mindfulness, heart coherence research, and inspiration from the monks currently walking for peace, we look at how the heart can become a safe landing place for worries, replayed conversations, and uncertainty about the future.
You’ll learn why the heart doesn’t argue with thoughts—it holds them—and how practices like gratitude, appreciation, and heart-focused awareness can help soothe the nervous system and guide you back toward rest.
As we close January and open ourselves to what February may bring, this episode is an invitation to soften, settle, and remember that peace begins within.
✨ You’re not broken. You’re human. And your heart already knows the way.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, on Episode #188 of the Habit Thrive Podcast, we’re continuing our January conversation about steadiness — especially when the world right now feels uncertain, loud, or overwhelming.
Over the last couple of weeks, we’ve talked about:
- Using the habits you already have to steady yourself
- Noticing what quietly unsteadies you
Today, we go one step further.
In this episode, we'll discuss three simple, grounding practices that help regulate your nervous system and bring you back into your body — without adding more to your to-do list.
We’ll talk about:
- Why intentionally connecting with the outdoors (even for seconds) really matters, and how morning light supports your circadian rhythm, sleep, and mood
- The Ayurvedic practice of Abhyanga (warm oil self-massage) — and why mini versions absolutely count
- Rethinking movement as something that serves you, not something that punishes you
This episode isn’t about doing things perfectly: It’s about noticing, choosing presence, and creating small rhythms that support steadiness — especially in your Me Now Years.
Take what resonates ... Leave what doesn’t.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever noticed that it’s not always the big things that throw you off balance, but the small, familiar habits that quietly pull you away from your center?
In this week’s episode of the Habit Thrive Podcast, we're having a gentle, reflective conversation about the habits, patterns, routines, and even conversations that may be subtly unsteadying us — often without even realizing it.
Building on last week’s episode about the habits that steady us, we're exploring the other side of the coin: The everyday habits that feel normal and comfortable, yet leave us feeling tense, depleted, or off-kilter.
This is not about judgment or fixing yourself.
It’s about awareness, curiosity, and choice:
- Why are unsteadying habits often subtle, familiar, and easy to miss?
- How is constant news consumption and unbounded screen time keeping our nervous system on high alert?
- Are you noticing how you feel after scrolling, watching, or listening?
- How do social conversations rooted in fear, worry, or drama affect your emotional balance?
When you utilize your awareness and decide when to engage, listen, shift the topic, or step back, you take control back from those detrimental habits!
Remember: Having these habits does not make you wrong!It simply makes you human.
The invitation this week is not to change everything, but to notice:
- What steadies you
- What subtly unsteadies you
- And what small, compassionate shifts might help you feel more grounded
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What if this January isn’t about changing anything — but about noticing what’s already holding you steady?
Today, on Episode #186 of the Habit Thrive Podcast, we slow things down.
January isn’t about adding new habits or pushing for big goals. It’s about awareness, connection, and gratitude for the habits, routines, and rituals that are already supporting you.
In an unsteady world, our habits become anchors. This may be a time for steadiness, predictability, and repetition — not more doing.
We reflect on simple, familiar habits that help calm our nervous systems and bring us back to ourselves:
- Morning rhythms that feel comforting and familiar
- Predictable movement and gentle care for the body
- Evening routines that help us unwind and feel safe
- Choosing the familiar over the new
- Protecting our energy and allowing ourselves to stop
This is a quiet invitation to notice what already steadies you — and to do a little more of that.
These aren’t small things. They are the habits that remind us: you’re okay, you’re supported, you’re safe.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to 2026, Habit Thrivers!
Today, in this very first Habit Thrive Podcast episode of 2026, I hope to set the tone for a new year that’s not about rigid resolutions, but about intention, alignment, and self-trust.
You may have noticed that traditional New Year goals or resolutions have fallen out of favor over the years (especially for those of us in our “Me Now” years).
That harsh “fix yourself and push harder” energy may no longer feel aligned with who you are in this stage of your life.
If this is you, I want to instead issue a bold invitation — a phrase that really landed for me as I wrapped up 2025, and one that feels like a much more supportive way to move forward.
To me, an invitation is never about pressure or persuasion; it’s a soft opening, a gentle doorway, and a reminder that real change happens when we choose it for ourselves.
In 2026, give yourself permission to pause, to breathe, to listen inward, and to trust yourself and the science that supports sustainable change.
Join me in moving forward in a way that feels right for you, with curiosity instead of expectation and compassion instead of critique.
Today's episode is a reminder that growth doesn’t require force—just trust, kindness, and the confidence to choose what aligns with who you truly are.
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to the closing week of 2025, Habit Thrivers!
As we wrap up 2025, several themes from our year together stood out:
- Meditation and mindfulness as coming home to ourselves;
- Movement as nourishment and joy;
- Nutrition as care and empowerment;
- Ayurveda as a reminder that rhythm and seasons matter;
- Decluttering as a way to lighten not just our homes but our minds;
- And overall wellness as self-honouring rather than self-improvement.
Woven through it all was our Habit Thrive lens — habits, routines, and rituals — because that’s where wisdom becomes lived experience.
Today, on Episode #184, I'm sharing some more of my favourite podcasts (including one specific episode I have listened to throughout 2025).
Listen through the Habit Thrive lens by asking how what you hear could become a supportive habit, grounding routine, or meaningful ritual in your Me Now Years.
The insight I received from my podcast listening has inspired something bold for 2026!
Starting January 1st, I’ll be sharing short, soulful 2–5 minute daily audio messages as a private podcast — not as a challenge, but as an invitation to gentle, consistent grounding and connection.
You can join for a month, a year, or whenever it feels right for you. Just click the link below to see the details.
Thank you for an incredible 2025 and for being part of this beautiful Me Now community. I can’t wait to see what 2026 holds as we continue to thrive together!
On this episode:
Power & Purpose Daily Motivations: A Year of Coming Home to Yourself: Find it here
Clutterbug Podcast
Wellness by Design
The Flipping 50 Show
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Are you craving a little more space over the holidays — space to explore, reflect, and maybe even level up how you listen to podcasts?
Today, on Episode #183 of the Habit Thrive Podcast, we’re doing something a little different — and incredibly practical. We’re talking about the logistics of podcast listening: How to follow shows, save episodes, manage downloads, and choose a platform in a way that actually supports your habits and routines instead of adding more overwhelm.
This episode is perfect for the space between Christmas and New Year’s — when there’s often a little more breathing room to explore something new (or refine what’s already working).
In This Episode, We Cover: Why podcasts can be such a nourishing part of our daily habits and rituals * How making podcast listening easier* increases the likelihood we’ll stick with it * My favorite podcast recommendations (and why they support mindset, nourishment, and rhythm) * A simple, beginner-friendly breakdown of podcast logistics (following podcasts, and saving vs. downloading episodes) * How to reduce tech frustration and decision fatigue around listening (checking your device settings and choosing a podcast platform) *
If you’re newer to podcasts — or simply in a season with a little more spaciousness — this episode is an invitation to explore podcast listening in a way that feels calm, intentional, and supportive.
You might even enjoy listening to this episode on one device while following along step-by-step on another.
No rush. No pressure. Just exploration.
Lorrie xoxox
On this episode:
The Simple Ayurveda Podcast
Zoe, Science and Nutrition Podcast
10% Happier with Dan Harris
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever thought about how good your podcast habit is for your health?
Today, on Episode #182 of the Habit Thrive Podcast, we’re diving into an everyday ritual you might already love — listening to podcasts — and exploring three powerful ways this simple habit supports your well-being in your Me Now Years.
- Podcasts Support Brain Health
Our brains are overloaded with screens and nonstop visual stimulation. Podcasts offer gentle, nourishing stimulation without the overwhelm.
Instead of pulling your attention outward (like with videos), audio draws you inward into a grounded, reflective state.
- Podcasts Give Our Eyes the Rest They’re Craving
Screens are relentless — and our eyes feel it. Dryness, strain, headaches, and disrupted sleep become more common as the days fill with more screen time.
Podcast listening becomes a screen-free ritual that gives the eyes a chance to repair and reset.
- Podcasts Pair Beautifully With Habits, Routines & Rituals
This is where podcasts shine. They don’t just entertain — they anchor your daily rhythms.
Pairing something enjoyable (listening) with something intentional (movement, tidying, resting) strengthens both habits — a core principle of habit science.
This episode is the perfect warm-up for something special coming in December: a curated list of my favourite podcast episodes to support your nervous system, your sleep, your motivation, your emotional well-being, and your seasonal routines. Stay tuned!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, on Episode #181 of the Habit Thrive Podcast, I’m honoured to welcome Natalie St. Denis to a conversation that arrives at exactly the right moment in the December season — a time when many of us are navigating a mix of emotions, busy schedules, and the need for grounding routines.
Natalie’s work lives right at the intersection of mind, body, and healing integrating tools and techniques from both her psychotherapy and physiotherapy education and training. She draws on the insights of leaders like Gabor Maté and Bessel van der COLK Kolk, helping people understand how the body holds onto past experiences, and how true healing requires both emotional processing and physical reconnection.
So, grab a cup of something, sit back and enjoy our conversation.
Love,
Lorrie xoxox
Connect with Natalie:
Website: www.bodyandwisdom.ca
Pain Resources Natalie recommends:
NOI Group
IASP
Gabor Mate
APTEI
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, on episode #180 of the Habit Thrive Podcast, I'm sharing the very first episode of my Just Breath Podcast.
Enjoy this episode just before bed for a good night's sleep, first thing in the morning to wake-up your breathing for the day, or as a chill break partway through your day to reset and carry on. You can experiment with the best time of the day or mix and match as needed.
Relax, breathe, and enjoy!
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you ever said, “I suck at _________?”
You could fill that blank with meditation, exercise, baking...
For me, it was — and honestly still is — “I suck at art.”
Many of us have struggled throughout our lives to identify with our creative side.
Here on the Habit Thrive Podcast, we like to embrace our creativity - in all forms!
And on Episode #179 today, we explore how creativity in our Me-Now years looks nothing like it did in our 20s or 30s — and why that’s actually a gift.
Instead of focusing on traditional “art,” we talk about creativity as the way we shape our days:
- Reorganizing a drawer so mornings flow better
- Swapping scrolling for a stretch
- Creating a cozy ritual corner
- Gently changing a routine that no longer fits
These small shifts wake us up from autopilot, return energy, and remind us that we’re intentionally shaping our lives.
Creativity builds confidence through self-trust, not perfection.
Every time you pivot thoughtfully, you’re practicing creative decision-making.
And when you bring play into your routines, whether through music, candles, colour-coding, or tiny rituals of comfort, enjoyment naturally increases.
Creativity also deepens your engagement with life.
Instead of just getting through the day, you participate more, try new things, nurture friendships, and build rituals you actually look forward to.
My own creativity lives in this podcast, my writing, and the classes I create — proof that creativity has endless forms. We all have it, and in these Me-Now years, we get to celebrate the unique ways it shows up in each of us.
Lorrie xoxox
On this episode:
FREE Fit, Fearless & Fabulous Holiday Planning Guide: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Have you made any excuses lately?
I’m too tired.
I’ll do it later.
I don’t have time right now.
We’ve all done it.
This week, on Episode #178 of the Habit Thrive Podcast, we’re talking about self-talk, self-care, and the excuses we all make … something that feels especially real this time of year.
You know the feeling — the days get shorter, our energy dips, the to-do list grows, and suddenly everything feels a little heavier. And in the middle of all that, our excuses start popping up… sometimes loud, sometimes subtle, sometimes surprisingly reasonable.
Instead of shaming ourselves for our excuses, start seeing them as messages. Are we actually avoiding something, or are we genuinely tired? Is it really about time… or is it about energy?
We also get into how our self-talk shapes those moments — that inner voice that pushes us one minute and pampers us the next. When we slow down and really listen to it, things start to make more sense and feel less like a battle with ourselves.
So, notice your self-talk, listen to your excuses with curiosity, and let self-care be a steady rhythm — not another task. Being present with yourself is enough.
Lorrie xoxox
On this episode:
FREE Fit, Fearless & Fabulous Holiday Planning Guide: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
So, Habit Thrivers, how have your habits and routines been faring through this time change?
Well, take a deep breath, because this week on Episode #177 of the Habit Thrive Podcast, we’re slowing down and syncing up with the rhythm of November.
As the days shorten and the light shifts, our bodies crave warmth, nourishment, and rest.
From an Ayurvedic perspective, this is Vata season — cool, dry, and full of movement.
It’s easy to feel scattered or ungrounded, but there are simple ways to steady yourself and reconnect with your natural rhythm.
Today, we’ll discuss:* How to eat and drink to ground: Think warm, cooked, spiced meals that calm body and mind * The importance of balancing rest and movement for steady energy and deep sleep * The soothing ritual of Abhyanga (warm oil massage) to nurture your skin and nervous system * Ways to honour your sleep rhythm by winding down with the dark and waking with gratitude * Why rhythm, not rigidity, is the foundation of seasonal self-care
Just remember: If you’re feeling tired or a little off this month, it’s okay!November invites us to slow down, listen inward, and find steadiness in the simple rhythms of nourishment, movement, and rest.Lorrie xoxox
On this episode:
“November Funk” LIVE 4-day Strength Challenge: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey, Habit Thrivers…
It’s officially time to fall back!
At 2 a.m. this Sunday, we’ll turn our clocks back one hour — and whether you’re catching this episode now or later in the year, this is your invitation to use any “fall back” moment as a reset.
As we close our October Sleep Series and step into November’s theme of Mental Health and Self-Care, here on the Habit Thrive Podcast, we’re going to start talking about how to navigate this in-between season with more intention, rhythm, and rest.
1. Use the Time Change as a Subtle Reset
That one-hour shift may seem small, but it impacts our melatonin, cortisol, and mood. Think of this week as a recalibration window — an ideal time to notice your body’s rhythm and make gentle adjustments.
2. Use Sleep as the Foundation for November Self-Care
Use the time change to your advantage:
- Go to bed 15–30 minutes earlier this week.
- Keep a consistent wake-up time.
- Reconnect with morning light and wind down earlier at night.
- ✨ Try journaling, stretching, or a warm Epsom salt bath before bed.
As we “fall back,” let’s fall into rhythm — into steadiness, simplicity, and care.
This isn’t about doing more; it’s about syncing with what already supports you.
Lorrie xoxox
On this episode:
FREE Fit, Fearless & Fabulous Holiday Planning Guide: Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome, Habit Thrivers, to the final week of our October Sleep Series here on the Habit Thrive Podcast.
Over the past few weeks, we’ve explored the wisdom of sleep, unpacked sleep myths, and built rituals that support rest.
Today, in episode #175, we come full circle — shifting our focus from the evening back to the morning, where every good night’s sleep truly begins.
Today, we’ll discuss:* The power of gratitude as your first waking thought * The connection between morning mindset and nighttime rest * Revisiting the pillars of healthy sleep: movement, nutrition, and light
Gratitude has the power to rewire your mornings—and, in turn, transform your sleep.
When you begin each day with appreciation, you set the tone for calm, balanced rest at night.
Remember: It’s not about perfection but awareness. Sustainable rituals come from gentle consistency, not rigid rules.
Small, conscious choices—like dimming the lights earlier or setting your phone aside before bed—can make a meaningful difference.
Above all, trust the process. Your body knows how to rest when you give it the chance.
Lorrie xoxox
On this episode:
FREE Sleep Checklist (Use code SleepBliss): Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey Habit Thriver!
Wow, what a month we have had here on the Habit Thrive Podcast!
All of October, we’ve been diving into one of the most foundational pieces of wellness: SLEEP.
In today’s episode, we shift from mindset to ritual — because restful sleep doesn’t start when your head hits the pillow.
It starts long before that, in the moments after dinner, when your body begins the journey from doing, to digesting, to deep downshifting.
Today, we’re exploring a gentle, 5-step evening ritual to help unwind and prepare for deep rest:
- After Dinner Transition – Shift from doing to digesting
- Digital & Mental Dimming – Power down screens and soften your space
- The Release Ritual – Let go of the day with journaling or mantras
- Prepare the Nest – Create a cool, cozy sleep environment
- Lights Out by 9:30 – Catch your natural melatonin wave
We also look at common beliefs that block evening rituals small, realistic shifts that make a big impact, and why honoring rest is not indulgent — it’s essential.
So, spend the week exploring these pre-bed rituals.
Listen to your body: It already knows how to rest!
Sweet dreams. 💤
Lorrie xoxox
On this episode:
FREE Sleep Checklist (Use code SleepBliss): Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to Part 2 of our special sleep series, Habit Thrivers!
Last week, we explored why sleep matters so deeply — especially during our Me Now years — and how stress, hormones, and even our habits can get in the way.
Today, on Episode #173 of the Habit Thrive Podcast, we shift into exploring how we can support it — practically, mindfully, and consistently.
Before diving into practical tools, we bust three common sleep myths:
- Myth #1: We need less sleep as we age — not true! Your body still craves deep rest; it just gets harder to reach.
- Myth #2: You can "catch up" on sleep over the weekend — tempting, but false. Sleep debt isn’t like a bank account.
- Myth #3: Waking up at night means you’ve failed — in reality, it’s part of your natural sleep cycle.
Then, I share 3 powerful ways to support better sleep, starting right now!
- Begin Your Day with Gratitude: Good sleep starts in the morning.
- Honor Consistent Sleep & Wake Times: This strengthens your circadian rhythm, supports hormone balance, and helps everything from digestion to mood.
- Release the Day Before Bed: Whether it’s a thought, worry, or event, give it permission to rest so you can, too.
As we move through Thanksgiving week here in Canada, let’s carry forward the energy of gratitude — not just for better sleep, but for the people, places, and moments that hold us.
Sweet dreams, and see you next week.
Lorrie xoxox
On this episode:
FREE Sleep Checklist (Use code SleepBliss): Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome, Habit Thrivers, to the first episode of our October Sleep Series!
On Episode #172 this week, we are kicking things off by diving into the “why” behind sleep:
� Why is it gold for our well-being in our “Me Now” years?
� Why does sleep feel more challenging in these “Me Now” years?
� Why do we sometimes sidestep it … even when we know better?
We explore:
✅How sleep affects your brain, body, and mood
✅The real reasons it gets trickier with age (hello hormones, stress, and yes—our beloved pets)
✅What Ayurveda calls a “crime against wisdom” (pragya-aparadha) and how it relates to our modern sleep habits
Plus, I’m suggesting one thing to think about and a small shift to try this week.
Next week: We move from the why into the how—simple, supportive ways to improve your sleep routine.
Until then, rest well!
Lorrie xoxox
On this episode:
FREE Sleep Checklist (Use code SleepBliss): Find it here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As September winds down, are you tying up loose ends — or already chasing the next shiny thing coming in October?
Today, on Episode #171 of the Habit Thrive Podcast, we’re going to reflect on the past month through an Ayurvedic lens and set gentle intentions for October.
We’ll start by asking: What are you celebrating about September?
- Did you start a new ritual in September or remember a ritual that you used to do?
- How did you feel through the month? … Steady? Scattered? Grateful? Energized?
- What are you going to let go of for September so that you can travel lighter into October?
- What’s one thing you want to carry forward into October?
Next, we’ll shift into October by exploring what we’re looking forward to:
- Seasonal Rituals — Like savoring those first truly crisp mornings with a warm drink.
- Movement & Energy — Try a new walk, a street that has lots of maples or a bush path or trail that is loaded with leaves.
- Home & Hearth — Adding one simple touch of fall décor or decluttering a corner can help you feel lighter.
- Connections — Plan a gathering with friends before the holiday rush begins.
- Self-Care — Nourish skin and body with extra warmth and moisture through oil massage/baths.
- Celebrations — Mark what you’re grateful for as the month begins, no matter how small.
- Sleep Focus — Set one small intention to support deeper rest, like earlier bedtime, darker room, or a calming routine.
Let’s move into October not just thinking about change, but practicing it—with intention, presence, and a little more wonder.
Lorrie xoxox
On this episode:
5 Steps to a Fit, Fearless & Fabulous Fall: Find it here
My Fit, Fearless & Fabulous Self-Care Companion: Get it here
Empowering Women Workshop hosted by Sherry Jibb: Register here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Last week, I started with the question: Do you truly believe that your habits and routines can change your life?
We talked about how we can strengthen our muscles of believing — believing in our habits, our routines, and our rituals — but, ultimately, believing and trusting in ourselves.
Today, we’re going to dig deeper and tap into the ancient wisdom of Ayurveda and yoga philosophy to better understand ourselves in relationship to the concept of belief and how it weaves into our habits and routines.
Most importantly, we're posing a new question: What do you believe is possible for you?
We'll discuss:
- Why small daily rituals matter more than ever in these Me Now Years
- What Ayurveda calls “crimes against wisdom” (pragya-aparadha)
- How belief is built through direct experience and consistent action
- Why self-trust is essential in a time when external trust feels fragile
✨ Belief isn’t blind—it’s earned. And it’s one of your greatest tools for thriving in your Me Now years.
🎧 Hit play and ask yourself: What is possible for ME?
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Do you truly believe you can change your life?
In episode #169 of The Habit Thrive Podcast, we're diving into a foundational ingredient in habit formation: belief. You can have all the habit trackers, morning routines, and self-help books in the world… but without belief, lasting change remains out of reach.
This episode is especially for women in their “Me Now” years who are ready to shift from “I’ve never been…” to “I am becoming…”.
Together, we’ll explore why belief is the secret sauce in building habits that actually stick. You'll learn how to:
- Strengthen belief like a muscle
- Connect small habits to a bigger “why”
- Shift your identity (yes, you are a healthy eater or a strong mover!)
- Gather proof that change is happening
- Tune out trends and trust yourself as the expert
Because when belief fuels your habits, they stop being chores—and start becoming pathways.
Lorrie xoxox
On this episode:
FREE Sleep Checklist (Use code SleepBliss): Find it here
My Fit, Fearless & Fabulous Self-Care Companion: Get it here
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What if the secret to a healthier heart—and a longer, happier life—wasn’t in a supplement or workout, but in your daily rhythm?In episode #168 of the Habit Thrive Podcast, I dive into research that shows how syncing your day-to-day routines with your body’s natural rhythm can change everything!
I break it down into 3 essential parts:
Part 1: A Review of the ZOE Science & Nutrition PodcastI have truly been inspired by the Aug 28th, 2025, episode of the ZOE Podcast featuring cardiovascular epidemiologist at Columbia University Dr. Nour Makarem!
It explores why timing matters just as much as what you eat or how you move, and the science behind circadian rhythms and their connection to heart health.
Part 2: Why It’s So Hard to Stick to a RoutineLet’s talk barriers. It’s a simple concept—but not always easy.
#1 — Everyone else comes first.
It’s time to unapologetically prioritize YOU. Your rhythm matters. Your health matters. Period.
#2 — Social media distractions.
Devices and apps are designed to hijack your attention. Let’s talk boundaries and how to reclaim your time.
#3 — It’s just… hard.
It’s challenging to see immediate results. But that doesn’t mean it isn’t working. Stick with it. Trust the process. Your rhythm is your superpower.
Part 3: What To Do About It — Your Rhythm Reset PlanReady to take action? This isn’t about perfection—it’s about exploration.
- Observe your own body’s rhythms for a month
- Plan your days around your energy highs and lows
- Track your sleep, meals, movement, and mood
Remember, ladies: No device, app, or expert knows your body like you do. You are the boss of your own rhythm!
Love,
Lorrie xoxox
On this episode:
ZOE Podcast Episode:Click to Listen
FREE Sleep Checklist (Use code SleepBliss): Find it here
My Fit, Fearless & Fabulous Self-Care Companion: Get it here
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we come into the last weekend of August — the “Sunday of summer” — I thought I’d share a quick habit hack with you on Episode #167 of the Habit Thrive Podcast.
This habit hack (or, as I like to call it: Habit thrive practice), is all about looking forward ... cultivating optimism to move out of a stuck spot you might find yourself in.
This little habit of looking forward is simple but powerful.
It helps us shift from tunnel vision to wide-angle living.
Whether you find yourself facing down a health issue, a life change, the aftermath of a disagreement, or any other event or situation that plagues your mind, these three steps I'm sharing today can help you move past the spot you're in.
Remember: This moment is temporary.
What lies ahead is wider, lighter, and filled with possibility!
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Me now.
What does it mean to you?
For some, it's empowering: A good reminder that your needs matter, too.
To others, it's a bold (sometimes selfish) notion.
To me, it's always been a radical act of self love and self care.
But, recently, I've come to see "me now" in a whole new light.
My concept, description, and feelings around "me now" has expanded.
It now includes "me now" years, "me now" days, weeks, and even moments.
Today, I'm going to share with you how a recent loss in my life and my family's life has caused this reframing of thoughts and brought forth some important lessons.
Lessons that I want to lovingly share with you in the hopes that they can help ease a similar situation you may find yourself in.
Because, even in the most difficult times, "me now" can still exist — just in smaller, gentler ways.
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
August has been a month wrapped in soft edges ... an invitation to slow down, stretch out, and sink into the little moments that nourish us.
In keeping with this season of rest and renewal, I'm sharing one of my favorite audios from my Just Breathe Podcast today on the Habit Thrive Podcast's 165th episode:
Nose, Belly & Heart Breathing (with Gratitude)
So, find yourself a cozy spot, slip in your earbuds, and follow along as I guide you into a slow, rhythmic breath... nose, belly & heart.
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
What if one minute could change the way your whole day feels?
One breath. One pause. One gentle return to yourself.
Last week, we explored relaxation as a habit: Not just a luxury or a vacation, but something that you can practice every day in almost any situation.
This week, on Episode #164 of the Habit Thrive Podcast, we are focusing on the smallest, most "do-able" dose - a mindful minute.
A mindful minute in August is like a mini reset button for your nervous system.
It's not actually about doing nothing, it's about just being fully in the present moment.
So, settle in, and join me in reducing stress - without the need of a full meditation session.
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Do you find it hard to relax?
Even if you've planned it into your day.
Your week.
Or even the whole month of August...
You just can't seem to turn your brain off.
You're not alone!
Today, on Episode #163 of the Habit Thrive Podcast, we are working to uncover, celebrate, and enjoy more relaxation.
We are exploring relaxation in 3 powerful ways:
-
As a skill
-
As a habit
-
As a mindful state of awareness
Like any skill, relaxation can be learned, practiced and refined.
To some of us, relaxation can feel uncomfortable, unfamiliar and sometimes even shameful - especially if you grew up in a home that valued hard work and staying busy.
But rest is an essential key to our wellbeing!
With practice, we get better at recognizing what helps us feel calm; the key is experimenting, noticing and knowing that you're doing something very beneficial for your self care.
And, once you develop this skill, that is when it starts to become a habit.
When we recognize what helps us relax, we can utilize it in our Queue - Routine - Reward Habit Loop
For example:
QUEUE: At the end of the day, you close your laptop or put down your phone or tablet.
ROUTINE: You take a deep, cleansing breath.
REWARD: You feel a sense of calming relaxation.
We're not talking huge, life-altering decisions or actions.
The simpler, the better for building a habit.
So, what helps you relax?...
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
When you hear the phrase "August is the Sunday of summer", what unfolds for you?
Today, on Episode #162 of the Habit Thrive Podcast, we're looking ahead to the month of August and - hopefully - building excitement for what it holds in store for us!
First, we're going to look back at our summer months and celebrate our wins: Both big and small.
The trips, the concerts, the adventures, the hobbies ... it all goes here.
Maybe you tried kayaking for the first time this summer or experimented with new recipes.
Reflect back on those "I did it!" moments.
Second, we're going to start looking forward into our August calendar.
Not only for planning purposes, but for "un"planning purposes, too!
We're exploring the benefit of choosing a week off during August - off of appointments, lunches, meetings, workshops...
... and if that thought gives you anxiety, not to worry - just pick a few days to enjoy instead!
Lastly, we're going to give ourselves permission to pivot away from what doesn't serve us (without feeling guilty).
Reschedule that doctor's visit.
Say "no" to stressful to-dos.
Your future self will thank you for putting her first.
It's going to be an interesting August!
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Happy Birthday, Habit Thrivers!
This month marks the 3-year anniversary of the Habit Thrive Podcast!
Three years of sharing this space together.
Three years of stories, reflections, laughter, real talk, and habit shifts that have shaped my life … and hopefully yours, too.
Over the past 3 years, I've noticed a quiet shift within myself - a lightening up that affects my life emotionally, mentally and spiritually.
I’m sharing these shifts in my life in the hopes that it serves as an inspiration to you to keep at it - keep being present, keep exploring, and keep trying new things.
These are your years! The years where you get to say “yes” to what matters right now.
Here’s to many more!
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, on Episode #160 of the Habit Thrive Podcast, we’re diving into a conversation that’s equal parts calming and captivating.
Our guest is Stephen Schettini, a former Buddhist monk, current mindfulness teacher, TEDx speaker, and the founder of The Inner Monk.
Stephen brings mindfulness down to earth with a scientific, no-nonsense approach that helps people navigate life’s chaos with clarity, calm, and confidence.
What’s remarkable is how Stephen’s journey began:
Born into a circus family, he felt like a misfit from the start.
That led him on a life-changing pilgrimage across the world, to India, where he became a monk for eight years.
Since leaving monastic life, he’s created a grounded, secular mindfulness approach that helps people manage relationships, reduce emotional reactivity, and build real resilience.
His storytelling is vivid, funny, honest, and deeply human. (And he is a fellow Canadian, residing in Montreal.)
So if you’ve ever struggled to “keep your cool” in the messiness of everyday life, and the chaos and uncertainty that we are in now, this episode is your invitation to pause, breathe, and meet your inner monk.
Love,
Lorrie xoxox
Connect with Stephen:
Website: theinnermonk.com
Email: schettini@videotron.ca
Join Mindfulness Live
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Here we are: Summer has arrived, but you're wondering ... "Why don't I feel fantastic all the time?"
Instead of feeling excitement for the summer months that you held as a child, you're feeling the heat - physically, mentally, and emotionally.
Well, ladies, Ayurveda to the rescue!
Today, on Episode 159 of the Habit Thrive Podcast, we're fighting that summer heat.
We're thinking cooling, hydrating and light.
We're managing our social media and news time by letting less in.
We're letting go of the intense, hot workouts in favor of cooling swims or meditations.
And we're practicing 2 cooling breaths.
For Sheetali Breathing:
Roll your tongue like a taco (or gently open your lips and breathe in through your teeth if that’s more your style - or you're in public). Inhale cool air slowly. Exhale through your nose.
Try this for 5–7 rounds. It truly feels like peppermint for your nervous system!
For Left Nostril Breathing (Chandra Bhedana):
Cover your right nostril by applying light pressure with your finger or thumb. Inhale and exhale through the left nostril. This technique is not only cooling, but super calming. It's great before bed or after a heated convo (or a heated workout).
You might be wondering: Why do these breathing techniques work?
Because your breath controls your inner thermostat. When you cool your breath, your nervous system gets the memo that you're safe, calm, and not on fire.
Take a breath, take a break, give yourself some grace, and enjoy the summer vibes!
Love,
Lorrie xoxox
On this Episode:
Take the Dosha Quiz
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
You're ready for summer ... right?
You've been wearing your BIRKENSTOCKS since the May long weekend, but have you really fully engaged in the energy of summer yet?
Today, on Episode #158 of the Habit Thrive Podcast, we're going to bring our foundational habits from the spring into the summer.
Step 1: Think about your non-negotiables. What are you going to stick with over the summer, no questions asked?
It might be a skincare routine or a morning movement.
Or, perhaps you just can't give up your daily walk (you just might move it from the afternoon to the evening).
Step 2: What are you going to let go of?
What habits just don't fit in this season?
It could be your famous chili recipe that gets tucked away until October.
Or you could ditch your indoor exercise class and opt for something outside instead.
Step 3: Take it a step further - What else can you let go of?
Overscheduling.
Perfectionism.
Meditations that don't match your rhythm.
Free yourself from anything that feels like something you "should" do instead of something you "want" to do (even if it's exercise!).
These are our Me Now years, ladies!
The years when we can be more courageous and unapologetic.
Remember: We're not building habits to impress anyone else. We're building them to reclaim our time, our power, our energy, and our awesomeness.
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Ready to feel better about aging and life in general?
The Me Now years are not defined by age, but by mindset and intentionality.
This week, I'm sharing 3 synchronistic events that happened in the past week that inspired today's episode.
-
A drive home from a medical appointment with my mom.
-
Finding a book (The Swedish Art of Again Exuberantly by Margareta Magnusson)
-
A listener's message
Each of these experiences reiterated to me that wisdom is all around us if we're open to hearing it.
Whether in a podcast, a book, a group chat or a personal experience, just listening to the whispers around us can help us tweak a habit, soften a thought, or even realize the wisdom that we already have.
Love,
Lorrie xoxox
Mentioned in this Episode:
Purchase Gladys McGarey's book, The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health & Happiness at Any Age
Listen to Gladys McGarey's interview
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
🎙️ Episode 156 : Mint, Lime & Me — A Juicy Summer Ritual
This week, we’re keeping it simple and soul-refreshing. One herb + one fruit = one Me Now moment. 🍃🍈
💚 In this episode:
- Why lime is a cooling, skin-loving beauty in Ayurveda 💧
- How mint soothes your gut + calms your nervous system ☁️
- A no-fuss hydration ritual you’ll actually want to do
- Easy ways to glow up with mint & lime (think mocktails, mini spa vibes, and more)
- A peek into July’s FREE Salad Challenge 🥗
🌿 Ritual Reminder:
Start your mornings with mint + lime water. It’s more than a drink — it’s a vibe, a reset, and a tiny revolution in self-care. ✨
💌 Join the Salad Challenge + the private Women’s Wellness Community right here.
💫 Takeaway Mantra:
Easy. Peasy. Minty. Magic. I deserve to feel fresh, nourished, and in flow. 🌿🍋
🔗 Discover my Work, my Wisdom and my Why:
Click Right Here
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to June on the Habit Thrive Podcast, where we're going to be focusing on seasonal self-care habits for women in their "Me Now" years.
Today, on Episode #155, we're diving into a beautiful ayurvedic ritual that has supported women's wellness for thousands of years: Abhyanga - the art of warm oil self massage.
This grounding, calming, and revitalizing practice affects your entire being.
I'm talking deep, deep nourishment for your skin, your mind, and your body.
For your skin:
-
Provides deep hydration and nourishment
-
Softens rough, dry, sun-exposed skin
-
Supports elasticity
For your mind:
-
Promotes calm through rhythmic, grounding strokes
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Acts as a moving meditation
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Reduces anxiety, irritability, and emotional heat
-
Helps set the tone for your day (or night)
For your body:
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Stimulates circulation and lymphatic flow
-
Aids digestion and detoxification
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Supports joint and muscle health
-
Strengthens immunity and resilience
So ... grab your coconut oil; some towels; and maybe a nice, sunny spot on the porch ... and let's explore the nourishing and revitalizing art of Abhyanga.
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Deep breath in.
Long, slow breath out.
Repeat.
What a crazy, mucky May it has been!
As we move into June on the Habit Thrive Podcast, we’re spending Episode #154 today on my #1 breath practice for managing overwhelm and remaining calm.
The best thing about this breath practice: You can practically do it anywhere!
In fact, I recommend pairing it with some form of movement:
Walking - around your yard, along the beach, even laps around your kitchen island!
Organizing - picking up and tidying your desk clutter or taking stray socks to the hamper
Yoga poses
Stretches
You may find, after some movement and deep breathing, that you’re more relaxed and ready to settle in to the rest of your day.
Love,
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Do you ever feel like your mood rides the weather?
One sunny day, you're full of energy, motivated, and ready to take on the world.
Then, the next day is gray and chilly, and suddenly everything feels a little harder and heavier.
If your mood rises and falls with the weather, you're not alone!
And there's good news: You don't have to be at the mercy of it.
Our routines, habits, and rituals are what are supporting us and grounding us.
Today, on Episode #153 of the Habit Thrive Podcast, we are looking at how each day of the week contributes to our weekly energy and seasonal balance.
Every day has its own rhythm and energy — some of this is cultural, some of it seasonal, and some even rooted in ancient traditions like Ayurveda and astrology.
Have you ever truly thought about the energy of a particular day or the difference between the energy that you have on a Monday compared to a Friday compared to a Sunday?
Being very present with this energy can help you feel better in the moment, regardless of what you - or the weather - is doing.
Starting your week with intention, rolling into momentum and action, maintaining balance and setting the flow for your week are key in keeping this seasonal energy going.
Notice what each day brings — not just in your calendar, but in your body and your energy. Use the habits we talk about today as invitations, not obligations.
Soak up the sunny days. And, when it's gray or rainy - be your own sunshine!
Love,
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Spring finally feels like it has arrived!
We have moved away from the mucky middle and broken through to the wonderful spring season we have been waiting for.
Only, now, many of us find ourselves trying to hurry spring along to summer.
Spring naturally brings energy.
In Ayurveda - and nature itself - spring is a time of renewal and growth.
We go from the heavy, inward energy of winter to a bursting outward “do more, move more” energy.
That’s beautiful … but it can also be overwhelming.
This time of year, I often hear my clients say: “I am way behind this year … I feel like I have to catch up … There’s so much to do, and I don’t know where to start.”
So, why are we feeling hurried or rushed? Where are we going? Where else do we need to be other than right here in this present moment?
There is a benefit to each stage (and season) that we go through in every aspect of our life
Today, on Episode #152 of the Habit Thrive Podcast, I’m sharing my top 5 simple ways to stay mindful in the spring rush.
- Start with your breath
- Do one thing at a time
- Use nature as a reminder to slow down
- Set realistic spring expectations (and lower your expectations)
- Bookend your day with gratitude and calm
Instead of rushing spring, try being in the moment of spring. Being engaged in spring.
Rushing through spring without awareness can lead to burnout, frustration and even being disconnected from the joy of this season.
Love,
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Picture this, Habit Thrivers:
It's Saturday morning, spring is in the air, and the spring cleaning bug has bitten.
With a look of determination and a handful of trash bags, you open the spare bedroom/garage/closet, put your hands on your hips, and say:
Look at all of this crap...
You've been there, right?
I sure have.
Today, on Episode #151 of the Habit Thrive Podcast, we are discussing how to use an Ayurvedic perspective to eliminate decluttering shame and really embrace who we really are.
No matter if you are a Vata, Pitta or Kapha woman, we all have our strengths and weaknesses - and it's no different when it comes to dealing with the clutter in our lives.
The Vata woman feels overwhelmed by clutter. She starts in one place, gets distracted by another project or a memory, and ends up with a handful of unfinished piles.
The Pitta woman hates clutter. She's irritated by it (and anyone who gets in her spring-cleaning way). She is so focused and determined on decluttering that she dismisses and misses out on other opportunities while she dives into her decluttering mission.
The Kapha woman feels an emotional pull to her clutter. She has a hard time letting things go, because her emotions are tied to those objects. She may take one look at the messy drawer or closet and be instantly stuck.
But, while understanding our Dosha helps us understand what keeps us stuck on clutter, it can also help us move past our limitations, embrace who we are and make new progress.
So join me today, and find out what decluttering approaches speak directly to the woman you already are.
Love,
Lorrie xoxox
Mentioned in this episode:
Take the Banyan Botanicals Dosha Quiz
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Are you feeling a little socially rusty?
Sometimes, we can feel like we're in a social rut after the winter season.
In addition, our social circles naturally shrink as we get older, making our "Me Now" years sometimes even more of a challenge when it comes to social gatherings.
But we can make these years more fulfilling by just getting out there and connecting a little more.
Today, on Episode #150 of the Habit Thrive Podcast, we're going to discuss why socializing feels harder when we get older, why spring is an amazing time to sharpen our social skills habits, and how we can use a cue-routine-reward approach to make little changes that achieve big results.
So, relax and join me today on this journey into a spring and summer full of social situations.
After all, joy multiplies when shared!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Instagram: @Habitguru365
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Are you a little tired of talking about all the foods you shouldn't eat?
I know I am! (Even if I'm guilty of it from time to time.)
Today, on Episode #149 of the Habit Thrive Podcast, I'm talking with award-winning holistic nutritionist, speaker, writer, and researcher Lorene Sauro.
Lorene is known for her ability to read, interpret, and translate research into practical, usable solutions that help her fellow practitioners support their clients with more confidence.
With a BA from the University of Waterloo and substantial culinary training, Lorene brings both science and soul to the world of food and wellness.
We are exploring:
- Why we might be eliminating entire food groups based on fads or fear, and how that affects our joy and nutrient intake.
- How our awareness during eating (taste, texture, satisfaction) can transform our relationship with food.
- How so many nutrition studies miss the real picture: We don’t eat foods in isolation. It’s the combinations, the context, and our unique biology that matter.
What I loved most about this conversation is how deeply we dive into our relationship with food — especially during this chapter of life when we finally have more time and wisdom to question, explore, and reconnect with how food truly nourishes and satisfies us.
Join us for an informative and empowering chat!
Love,
Lorrie xoxox
Connect with Lorene:
LinkedIn: Lorene Sauro RN
Substack: @sauro
Instagram: lorene_sauro
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Can you imagine a world right now where every single person is collectively taking a little longer exhalation and just pausing with their breath?
With every long exhale, we're clearing out the clutter, emotional residue... and much more.
Spring is all about releasing and letting go of old beliefs, discarding heavy thoughts and heavy clothing (hopefully soon), and simply cleansing and clearing.
That's why this is the perfect time to pause, exhale, and notice our breath.
Today, on Episode #148 of the Habit Thrive Podcast, we're going practice our extended exhalation together.
This long exhalation can be our anchor in this "messy middle" time we're experiencing.
It reminds our nervous system that it's ok to pause, soften, and wait patiently.
We're going to explore the science behind our lengthened exhalation and how it impacts our nervous system, digestive system, oxygen flow and more.
We're also going to dive into what happens when we take this simple, long exhalation from strengthening our diaphragm to gently massaging our internal organs!
So, settle in, take a breath, and let it out.
Love,
Lorrie xoxox
Mentioned in this episode:
Get a Sneak Peek at my Spring & Summer Journal on MemberVault
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we flow through April - this season of cleansing and clearing, where we let go of what we no longer need and create space for what nourishes and energizes us - I'm going to focus today on how travel can be a huge source of "ah ha" moments and realizations.
On episode #147 of the Habit Thrive Podcast, we're exploring how travel boosts gratitude for your life and your daily habits.
Of course, travel has an undeniable way of interrupting our patterns, whether we’re ready for it or not.
The simplest things shift:
- meals
- movement
- sleep
- what we watch on tv
- what we listen to
- what we read
But, whether for a month or a weekend, out of the city or out of the country, travel is an opportunity to find gratitude for habits, routines and experiences that we may not even notice otherwise.
In my own recent travels, I had many concepts arise that speak to this (But we're going to focus on 3):
-
How travel creates an opportunity to assess our habits and routines and shake out what really works for us on a daily basis.
-
How travel provides an opportunity for us to really tune in to our bodies and minds without the clutter of meal prep, laundry and putting out daily fires.
-
How there is a natural shift that happens in our body towards both gratitude for our travels and huge gratitude for our house and home.
Use your travel time to really listen:
What is your body telling you?
What habits are your heart missing?
What can you gently let go of, and what do you want to bring back with even more love and intention?
Love,
Lorrie xoxox
Mentioned in this episode:
Get a Sneak Peek at my Spring & Summer Journal on MemberVault
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey, Habit Thrivers, how has April been treating you so far?
For some, it's been pretty dreary and cold - and, honestly, not very spring-like at all!
Today, on episode #146 of the Habit Thrive Podcast, we're talking about April: The Messy Middle.
We're going to explore habits and routines to help us embrace that in-between time, transitioning from winter to spring.
This is the season of "almost".
Almost there
Almost blooming
Almost ready
You may be even feeling it in your body:
- Heavy and sluggish in the mornings
- Not quite motivated
- Maybe a little joy bubbling, but also a little resistance
- A little longing.
Welcome to the messy middle.
So, how do we work with the seasonal change instead of against it?
Rituals, habits and routines!
- A mindset ritual.
Take a moment with your journal, and write yourself a little mindset mantra to remind yourself to rest, be present, and be patient with what is to come.
- A food ritual.
Shift from heavy foods to lighter fare. Choose things that detox and refresh the body.
- A motivation ritual.
Just move. Don't overthink it, and don't over-plan it. Just get up and dance! (or walk, or stretch...)
- A home ritual.
Start small, and declutter that kitchen drawer or reorganize a shelf. Clear the space to make room for what is next!
Remember: You are not the person you were yesterday, and you are not yet the person you will become tomorrow. You are in a sacred middle space. Give yourself some space to bloom!
Love,
Lorrie xoxox
Mentioned in this episode:
Get a Sneak Peek at my Spring & Summer Journal on MemberVault
Take the Banyan Botanicals Dosha Quiz
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Do you ever wish you could feel a little more joy, a little more hope, a little more lightness ... right here in this moment?
What if I told you that the way you plan for your future could actually bring more optimism into your present moment?
Today, on episode #145 of the Habit Thrive Podcast, we’re talking about a gentle, inspiring way to design your spring and summer: Not with rigid goals, but with soul-aligned themes.
Spring is about awakening, renewal, and planting seeds and opportunity.
Summer is about celebration, expansion, connection, and so much more.
Themes can help us align that energy instead of working against it.
While goals are specific, measurable markers that can provide structure to our planning, they can trigger feelings of perfectionism or guilt.
Themes, however, are flexible, intuitive and spacious.
For example, a goal might be: I'm going to work out 5 times a week this summer.
If you work out 5 times each week, you achieve your goal.
If you miss a day because you were sick or out of town or just felt like you needed an extra rest day, you automatically may feel a sense of defeat. Like you've let yourself down.
But if you transform that goal into a theme like: This summer, I'm going to move with joy.
...you open yourself up to a whole new world of possibilities.
Rather than thinking of your workout goal as trips to the gym or morning runs, your joyful movement could be found in an evening walk with your family, a bike ride to the store, a dance party in your living room.
If goals are a finish line, then themes are the compass that leads us there.
When we embrace these themes, our planning can become more joyful, more personable, and more sustainable.
Love,
Lorrie xoxox
Mentioned in this episode:
Get a Sneak Peek at my Spring & Summer Journal on MemberVault
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hold onto your hats, Habit Thrivers!
The Sprig Equinox is here, and it is a wild time right now ... even more so for women like us in our me now years.
This time is about reclaiming our energy, embracing our wisdom, celebrating, and prioritizing what truly matters.
This week, on Episode #144 of the Habit Thrive Podcast, we are exploring three rituals that can be used as tools for self discovery, healing and transformation.
1: Release and Let Go
Write down the things that you need to release, crumple the paper up, burn it (yes, literally!) and let it go. Use this freshly-made space for new beginnings.
2: Plant Intentions for the Future
Ask yourself: What is my theme for this spring and summer?
Write it down (remember the "Future Me Letters" we talked about last week?), and make it happen!
3: Sunrise Ritual for Light and Vitality
Set an alarm to wake you up early, and watch the sunrise. Practice gratitude, and ground yourself in the new season.
Most importantly, remember to give yourself a big hug and a lot of grace. And remember: This is a crazy time of year that brings about a lot of feelings, so let’s anchor, renew, and regroup together.
Love,
Lorrie xoxox
Mentioned in this episode:
Get a Sneak Peek at my Spring & Summer Journal on MemberVault
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Dear Future Podcast Listeners,
Today is the day!
Today is the day we explore the habit of writing future me letters.
This simple but transformative habit practice can help you:
✓ be more focused
✓ plan ahead
✓ get more done
✓ feel less overwhelm
✓ celebrate success
And you are worth it!
If this is a new concept for you, I know you may have some questions - and that is OK!
I'm here to help.
So, WHAT is a "Future Me" Letter?
Simply put: It's a letter, charged with energy and intention, that you write to your future self.
But WHY should I write a "Future Me" Letter?
It provides your future self with guidance, encouragement, and motivation for a specific moment in time and helps you stay accountable, track progress, and reflect on your goals, mindset, and personal growth.
OK, so HOW do I write one?
Just write!
Take pen to paper, and tuck it away somewhere you can pull it out later.
Schedule an email to be delivered to yourself on a certain date.
Just be sure to acknowledge how you are feeling, make a plan to keep feeling the same - or better! - and set some intention for the future.
(And don't forget to be kind to your future self with some self-compassion and love!)
Finally, WHEN do I write one?
As with many habits or routines we discuss on the Habit Thrive Podcast, the answer is: Whenever feels right to you.
• as a seasonal habit
• whenever you have an event happening
• to prepare for a trip
• to mark a milestone in a personal journey you're taking
• as a little note-to-self every morning
Intrigued?
Settle in, have a cup of tea or coffee, and have a listen to today's episode for more insights on your "Future Me" Letter.
Then, give it a shot.
Show your future self the attention and love she deserves!
Love,
Lorrie xoxox
Mentioned in this episode:
Get a Sneak Peek at my Spring & Summer Journal on MemberVault
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Happy time change, Habit Thrivers!
Today, on Episode #142 of the Habit Thrive Podcast, we're talking about how you can use the time change as a natural jumping-off point for March, spring planning and habit shifts.
Whether you're feeling an extra boost of energy or are struggling with the adjustment this time change, it's a perfect opportunity to refresh routines, set new intentions and align our habits with the season ahead.
These tips and strategies work not only for the time change but for any shift in your life:
✔illness
✔travel
✔moving
So, why is navigating the time change more challenging to some?
For one, our age (or the season of our lives).
As we age, consistency does seem to become more important.
Routines and consistency help us maintain our physical and mental wellbeing, so disruptions to that can really throw us off our game.
Pay attention to the importance of the timing of everything - when you eat, when you take medications or supplements, when you exercise, when you go to sleep and when you wake up.
Second, we are affected by our or dosha.
Vatas are more sensitive to change and should give themselves some grace here.
• practice letting go into sleep
• eat warming, nourishing foods
• warm with oil massage
Pittas are champions of change and may even be impatient with others who don't handle the time change well.
But don't let your excitement over time change get away from you - the burnout is real!
Pittas still need to take time to relax, stay calm and avoid over-stimulation
Kaphas struggle with feeling sluggish in general, so it may take them a couple of weeks to adjust.
Try small changes like staying with warming foods while slowly transitioning to the cooling foods, and having a little exercise session in the morning to get the blood flowing.
How long does it take us to adjust to the time change?
Research says it takes 3-7 days for the body to fully adjust, but some of us (I'm looking at you, Vatas) can take up to 2 weeks.
What are the top ways to manage a time change?
-
If you're having trouble falling asleep at night, keep something like a meditation or breathing practice on hand to help start that shift into relaxation.
-
Get the natural daylight. Step outside within 30 minutes of waking to help reset your body clock.
-
Limit evening screen time to avoid overstimulation.
-
Stay hydrated, and have your heavier meal earlier in the day.
-
Move your body in the morning - Bonus points for moving your body outside.
Remember: We're not just surviving the time change. It is an opportunity to reset your habits, refresh your energy, and align with the season ahead.
Lorrie xoxox
Mentioned in this episode:
Take the dosha quiz
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, in Episode #141 of the Habit Thrive Podcast, I’m wrapping up February’s heart month chat by bringing you my top 5 Heart-Healthy, Heart-Loving Habits to do on a daily basis.
#1: Movement Outside
We’re talking the bare minimum, here, so no worries!
Some of you enjoy long walks or going skiing, and some of you experience barriers that prevent you from getting into things you typically think of as “exercise.”
But forget about your standard outdoor activities: What can you do that takes you outside for even just a few minutes?
- Running an errand like grocery shopping or picking up from the pharmacy
- Taking the dog outside for a potty break
- Walking to the mailbox
#2: Connection
Physically, emotionally, mentally, spiritually…
How do you connect with the world around you?
Social media can count; positive interactions with groups can be very effective.
But don’t forget about those real-life connections like conversations with the cashier when checking out at the grocery store or while standing in line at the post office.
And your connections don’t just need to be with other people.
Take a walk around the block and connect with nature as you see the wind blowing the trees and hear birds calling.
#3: Nourishment
We’ve talked a lot about heart-healthy eating (remember the Mediterranean diet?).
But, sometimes, you have to eat with your heart and not just for your heart.
Think about how food makes you feel when you’re preparing it, when you’re eating it, and even after you’ve eaten.
#4: Breath
Pay attention to catching yourself when you’re holding your breath, and take little moments throughout the day to indulge in a few breaths:
- When you first wake in the morning
- When you step outside to get the paper
- When you sit in your vehicle before leaving for the day
#5: Sleep
Sleep is our #1 health habit! (And - pro tip - it is affected by all of these other habits we’ve already mentioned.)
Many of us aren’t getting enough quality sleep, so start being a detective about your sleep habits.
- Is something waking you up at night?
- A dog being restless
- A need to go to the bathroom
- The heat turning on
- Hot flashes or discomfort due to menopause
As we put these daily habits into place and work toward a daily routine, we find our flow!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
The biggest thing that I’ve realized throughout my research and exploration to prepare for each episode of the Habit Thrive Podcast is the huge connection between every single part of our body.
This week, on Episode 140, we are expanding on that realization by discussing how what’s good for your heart is good for your brain.
There are daily habits that we can check off our lists to ensure that we’re doing positive things for our heart and brain health:
Number 1: Cardiovascular exercise - Pair this with some strength training or yoga stretches for an extra benefit boost!
Number 2: Healthy eating - Think about and design an eating regime that provides you with the vitamins and fuel your body needs.
Number 3: Managing stress & Strengthening resilience: Deep breathing, meditation, yoga, and mindfulness all help regulate heart rate and bring balance to the nervous system.
Number 4: Prioritize sleep - Have a sacred evening ritual for a good night’s sleep and a strong morning routine.
Small, consistent habits create lasting change!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website:lorriemickelson.com
MemberVault: lorriemickelson.vipmembervault.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Happy Valentine’s Day, Habit Thrivers!
On Episode #139 of the Habit Thrive Podcast, we are continuing to explore and expand our heart focus.
And today’s subject is a simple, yet powerful tool that is a mood and well-being booster that just about anyone can do: Hugging.
Giving (and receiving) hugs is so amazing for our health and wellbeing, and today we will start out by exploring the scientific reasons behind the “why”.
- Lowers Heart Rate & Blood Pressure
- Releases Oxytocin ("The Love Hormone")
- Reduces Stress & Improves Heart Coherence
- Strengthens Emotional Resilience
- Enhances Circulation & Immune Function
Next, we’re going to discover how many hugs we should be experiencing on a daily basis (and for how long) to fully reap the benefits.
Spoiler alert: The number varies based on whether you want to just survive or thrive!
And, lastly, we’re going to talk about how we can make hugging a habit.
I’m boosting this hugging habit with a fun little challenge, so tune in and join me as a hugger-in-training!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, I am thrilled to welcome February - and heart health month - by having a chat with my friend, certified RYT Nada Yoga (sound yoga) Teacher Suzanne Mongrain-Smith.
Suzanne is going to share with us some insight into how chanting and mantras can be healing for our mind and body: A little something we can all use not just in heart health month, but all year long and in every season!
Suzanne uses mantra, meditation and chanting in her daily life to increase well-being and inner peace, and she wants to share this amazing practice with you.
About Suzanne’s work (from her website): Kuvalaya is an extension of her passion and soul gifts, shared in original compositions and recordings, as well as live chanting workshops. Kuvalaya is arranged and produced by Daniel Chartrand at Studio SoNord, one of Suzanne's first music students, and recorded with support vocals by her daughters.
Grab your tea or coffee, and get ready to warm up your vocal chords.
Lorrie xoxox
Connect with Suzanne:
Instagram: https://www.instagram.com/kuvalayamusic_/
Facebook: https://www.facebook.com/kuvalayamusic
Website: https://www.kuvalayamusic.com/
Spotify: https://open.spotify.com/artist/6RIayb3PTzq7dwk8vd7BXb
Apple Music: https://music.apple.com/ca/artist/kuvalaya/1435423126
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey Habit Thrivers,
This week, on Episode #137 of the Habit Thrive Podcast, we are welcoming in February with a special meditation.
This wave meditation comes to you from beautiful Huatulco, Mexico.
Join me in experiencing the healing powers of the waves, the ocean breeze and a few calling seagulls.
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, on Episode #136 of the Habit Thrive Podcast, we’re continuing our theme of rest by exploring why we may have trouble resting in our Me Now Years.
Part of the problem is that we sometimes mix up the terms “relax” and “rest.”
For example, you may relax at the end of the day by:
- Reading a book
- Watching TV
- Scrolling social media
But are you really “resting?”
Sure, you’re likely sitting or lying down. But your eyes are working - likely straining to read or watch a screen - and your mind is moving.
Not super restful, after all. At least, not for me.
That is not to say you can’t do these things with your leisure time.
But be careful that you don’t get sucked into the activity and wind up over-indulging.
So, what does help you rest?
- A nap?
- A meditation?
- Yoga
- A leisurely walk?
Any of these, really, could be restful for your mind, body and spirit.
Start experimenting with what works for you by delving into your dosha and how that factors in to your rest.
Lorrie xoxox
Mentioned in this episode:
- Banyan Botanicals Dosha Quiz
- In Ayurveda, the term “Prajñāparādha” (pronounced praj-nyah-pah-rah-dha) refers to “the crime against wisdom” or “mistake of the intellect.” It describes the situation where an individual knowingly engages in behaviors or actions that are harmful, despite having the wisdom or awareness that they are not beneficial. (Read more about it at Banyan Botanicals.)
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
On Episode #135 of the Habit Thrive Podcast, we are continuing on our Rest & Reset journey with a special interview!
I’m chatting with Dr. Camilla Moore, a Harvard-Trained Stress Management Instructor and Board Certified Lifestyle Medicine Professional who has extensive training in mind-body medicine.
Dr. Moore is a burnout interventionist and resilience expert dedicated to transforming how busy professionals approach stress management and work-life balance.
Her approach to how we understand and navigate stress pairs perfectly with a new year and a new chapter.
I’m so excited for you to join this special podcast episode and to hopefully pick up a new exercise to help bring more balance to your life!
Lorrie xoxox
Connect with Dr. Moore:
LinkedIn: https://www.linkedin.com/in/camilla-moore-dc/
Instagram: https://www.instagram.com/drcamillamoore/
Website: https://thewellnesscabinet.co/
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
It’s nighttime, and you are winding down for the day.
What habits or routines do you have to shake off the day and prepare yourself for sleep?
- Washing your face and brushing your teeth
- Taking a bubble bath with essential oils
- Drinking a cup of chamomile tea
- Reading
- Meditating
- Listening to a podcast
How about journaling?
Journaling to let go of your day.
This week, on Episode #134 of the Habit Thrive Podcast, we are discussing this one habit that has the potential for great benefits when it comes to resting and resetting from your day.
Ask yourself: “What would I like to let go of from today?”
It could be a conversation you had that left you feeling rattled.
Or maybe it’s an un-made decision you have been stressing over all day.
It could be unfinished items on your to-do list.
Or perhaps just a worry, thought, or emotion you have been burdened with.
It could be one thing, or a few things, or even a whole laundry list of things that have you feeling tense and unable to let go into sleep.
Whatever it is for you, try writing it down - or just saying it out loud.
Then, choose to let that go for now:
- Say out loud that you’re letting it go
- Close your eyes and think about letting it go
- Picture the stressors of your day floating away
- Crumple up your piece of paper and throw it in the trash
- Close the journal and put it away for tomorrow
Experiment with all of these approaches and see which ones work best for you.
Take a deep breath.
Release the tension.
Relax, rest, and let go.
Until tomorrow…
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to 2025, Habit Thrivers!
A new year, a new chapter, and a new chance to embrace our awesomeness!
Kicking off this new year with the Habit Thrive Podcast, we are chatting about seasonal themes and how, as we progress through the next few weeks of January, we will connect goals, routines and rituals.
So, instead of declaring a goal or resolution for 2025, think about what your theme for the year should be:
- Prioritizing time with friends and family
- Focusing on a healthier lifestyle
- Trying new things
- Saying “no” more often (or saying “yes”!)
Then, break down the year into 3 seasons of 4 months each, and create a theme or focus for each month.
Right now, we are starting - of course - with January.
For me, January is a month of Rest and Reset.
For my body, I’m choosing “active rest” … restorative, flowing yoga that is low-intensity but sets the tone for the year.
I’m also focusing on easy, hearty nutrition like warm, nourishing soups, stews and casseroles.
For my mind, I’m journaling and planning the upcoming months and seasons:
- Making to-do lists
- Planning trips or treats
- Noting events I want to attend
And I’m taking a little extra time for meditation and really connecting with the season.
For you, January may be a month of Resurgence.
You may feel you need some high-intensity workouts in order to break out of the sluggish post-holiday funk.
There’s no wrong way to create and embrace your perfect January theme.
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to the final podcast of 2024, Habit Thrivers!
Today, on Episode #132, we are coming up with our personalized recipe for calm.
The feeling of calm doesn’t just happen TO us … it is something we can intentionally create.
When we recognize what situations, activities and scenarios make us feel calm, we can use them to proactively ground ourselves, creating a sense of control and resilience no matter what life throws our way!
Try this recipe for calm out yourself - and don’t forget to tweak it to be personalized for YOUR feeling of calm!
INGREDIENTS*:*
- 1 Room Full of Laughter
- 1 Feeling of Comfort
- A Well-Rested Body
- A Dash of Optimism
- A Sprinkle of Peace
DIRECTIONS:
Carefully fold ingredients together in a space free of clutter (may be filled with family and friends). For best results, be present in the moment.
**Additional ingredients may be added to taste.
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Balance.
It’s the holy grail of self-help advice. The thing we’re told to strive for in our work, our relationships, and even our holiday traditions.
And it’s overrated.
On Episode #131 of the Habit Thrive Podcast, I’m inviting you to rethink what it means to “have it all together” during the holiday season and beyond.
Instead of balance, we’re going to try shifting focus, embracing seasons of life, and making space for what really matters right now.
During this holiday season, when there are gifts to buy, meals to cook, traditions to uphold, and an endless stream of events to attend, I want you to prioritize flow over balance.
Flow is about recognizing that life has seasons, and within those seasons, our priorities naturally shift.
Flow might mean letting go of some of your usual routines in favor of traditions that matter most.
Or, it might mean saying “no” to certain invitations so you can say “yes” to quiet nights with your family—or even just some much-needed alone time.
When you shift your mindset from balance to flow, you’re not abandoning your responsibilities, you’re simply accepting that they don’t all need equal attention right now. And that’s okay!
Life isn’t about holding everything perfectly in place—it’s about knowing when to lean into one area and let go of another.
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Last week on the Habit Thrive Podcast, we talked about using rituals and routines to create more joy in our holiday season.
On Episode #130 today, I’m giving you a short ritual to try that is meant to create calm and open up space for more joy.
This grounding practice can be done nearly anywhere at any time, and you can feel free to use whatever parts of it speak to you in the moment.
We’re going to G.R.O.U.N.D. ourselves:
- G - Ground
- R - Raise our Arms
- O - Open our Chest
- U - Unwind
- N - Notice our Surroundings
- D - Deepen our Breath
G - Ground
From a standing position, distribute your weight equally on both legs.
Feel yourself connected to the ground through your feet and into your heels and toes.
Feel your shoulders relax.
You may even try 3 or 4 heel bumps: Lift your heels up off the ground and “bump” them back down to your grounded position.
This helps to relax your shoulders and remind your brain that it’s time to get out of your own head.
R - Raise our Arms
Start with your arms by your side.
As you inhale, raise your arms up - arms shoulder distance apart, palms facing in - to shoulder level or higher.
On the exhale, lower your arms quickly, bend your knees, and release your breath with a “ha”.
O - Open our Chest
When we open our chest, we open our heart.
All you have to do to open your chest is just to lift your chest a little.
Tip: Try tapping just below the collarbone. This reminds you to lift your chest and as a bonus helps with posture!
On the inhale, open your chest with a little lift.
On the exhale, let your shoulders drop.
U - Unwind
Unwind using a progressive muscle relaxation technique.
Bring your shoulders up toward your ears as you inhale, and hold them in place for a couple of seconds.
As you exhale, let your shoulders relax.
You can try this with any part of your body that feels tension. Try balling up your fists on the inhale and releasing the tension in your hands and fingers on the exhale.
N - Notice
Notice your surroundings - What do you see, hear, smell, taste and feel?
This places you in the present moment, taking you away from your worries and thoughts.
D - Deepen our Breath
This is simply a mindful pracrtice of deepening and lengthening our exhalations.
Take a breath in, and a long breath out through your mouth or nose.
On each breath, try to extend the exhale as you feel yourself being more grounded.
This is a great one to do just before you let go into sleep.
Try grounding yourself with this practice - in its entirety, or just whatever part calls to you - and open yourself up to more joy in this (or any) season!
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we continue jumping into this busy holiday season, we here at the Habit Thrive Podcast are focusing on ways to bring peace, calm and joy to our days.
Today, on episode #129, we explore the difference between routines and rituals, why both are important and how to create personalized rituals that bring peace and meaning to your holiday season.
Routines - practical, everyday activities that keep us anchored - provide structure and foundation for our lives.
These are things like brushing our teeth, making the bed, and brewing our morning coffee.
Things that feel automatic.
During the busy holiday season, routines help us stay focused and give us a sense of control over our days.
Rituals - intentional practices infused with deeper meaning - remind us who we are and what we value.
For example, lighting a candle and taking a relaxing moment to reflect on the day during the hectic holiday hustle and bustle turns a simple action into a sacred pause.
Rituals help us slow down and find our joy!
So, how do you create rituals that are personal and meaningful to you?
Think about what or who brings you peace, joy or a sense of connection:
Sitting in quiet solitude?
Laughing with others?
Baking cookies?
Listening to music?
Enjoying holiday lights?
Meditative breathing while holding a warm cup of coffee or tea?
What’s important is not what the ritual is but the intention you bring to the ritual.
Explore how routines and rituals can complement each other.
Routines keep us grounded, while rituals inspire us!
You may have a routine of tidying up the house before bed.
Pair that with the ritual of lighting a candle in your clean and tidy room and reflecting on the day.
Experiment, and find what brings YOU joy!
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Well, Habit Thrivers, today we wrap up the month of November and welcome December with open arms and - hopefully, after the past couple months of podcast episodes on sleep - a well-rested body and spirit.
Today, on Episode #128 of the Habit Thrive Podcast, we are discussing 3 simple steps to reclaiming our joy in the month of December.
The first step is to think back to a ritual, hobby, activity … anything you used to do that brought you joy. Something you would like to do again.
- Your family used to go to church on Christmas Eve every year..
- Before you had children, you and your significant other would spend evenings by the fire with a warm drink and music.
- You and your mom used to bake cookies for the family Christmas party.
- Your parents would set up a hot cocoa bar on Sunday mornings with all the toppings you could want.
Write down all the ideas you can think of for your joy list this December.
Once you have your list, the next step is to choose one or two things off that list to put into play.
Some of these ideas may be more important to you than others. Pick whichever ones you want, whichever ones you feel you can bring to fruition without causing more stress for your December.
Once you have decided, step three is to consider what things you can shift, let go of or ask for help with.
It may be unreasonable to spend every night cozying up to the fireplace with a hot beverage, but you could aim for Saturday nights.
Invite siblings, aunts and other family to a cookie-baking session so that you have all hands on deck and get a chance to socialize.
The goal is to restart some of those joy-inducing activities without it feeling like a chore.
This should be fun!
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we wrap up November and head into December, many of us are prepping for a busy holiday season ahead.
The next month is sure to be filled with friends, family, parties, rich foods, late nights, disrupted schedules and general chaos.
It’s an exciting time that often brings us feelings of joy, love and warmth … and exhaustion.
It’s no coincidence that we have spent the past couple of months exploring how to strengthen our sleep score - It’s all been in preparation for the month of December and the holiday season!
Today, on Episode #127 of the Habit Thrive Podcast, we are focusing on 3 steps to sleep success this holiday season.
Step 1: Determine your non-negotiables.
Think of the things you do for yourself on a daily basis that would be easy to maintain during this tumultuous season.
Maybe you take a hot bath every night or use a specific skincare routine each morning.
You might take a walk after lunch or have a cup of tea while you watch your favorite sitcom after dinner.
Don’t beat yourself up if you aren’t able to keep to your usual schedule. Give yourself some grace and stick to the simple things that work for you.
Step 2: Understand your unique food, beverage, and supplement triggers.
Does herbal tea keep you up at night?
Does a heavy meal leave you feeling sluggish and bloated the next morning?
Maybe you find that certain supplements help you wind down after a long day.
Try and be mindful of what you’re ingesting and when; and just remember that your timing may not always be perfect.
Step 3: Balance your physical and mental being with love and kind words.
When worry strikes, just remind yourself:
I am resting my body.
I am letting my heart rest.
Right here, right now, all is good.
These simple phrases can shift your mindset and help you relax. And if needed, don’t hesitate to seek support—whether that’s a conversation with your doctor, therapist, or trusted loved ones.
With these 3 steps in mind as you reflect back to the past several weeks of sleep talk, you will be armed and ready for the holiday season!
Lorrie xoxox
Download my Sleep Checklist
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey Habit Thrivers!
We are continuing our sleep theme with an amazing interview with Matt Hassett, founder and CEO of Loftie, a New York based company dedicated to creating better tech-life balance for people everywhere!
Loftie is a modern and innovative alarm clock that aims to transform your morning routine by helping you keep your phone out of the bedroom.
Designed with mindfulness and wellness in mind, Loftie offers a multi-functional approach to falling asleep and waking up.
Mattt explains:
The Loftie has features we love like a dimmable display, nightlight, two-phase alarm, and custom content playable right on the device, including guided meditations, sound baths, breathwork exercises, sleep playlists, plus a variety of relaxing sounds. What’s equally important though, is everything it doesn’t do: Connect to your email, apps, and social media, with all the anxiety they bring along. Revamping the alarm clock is just the tip of the iceberg. Matt and the Loftie team are leading a movement of mindful disconnectedness by removing the smartphone as an operational necessity.
So join Matt and I as we explore just how a digital detox can lead to better sleep.
Lorrie xoxox
Download my Sleep Checklist
Learn more about Loftie:
Canadian shipping is available on the website. Check out the Website for great Black Friday deals! (Duties do apply for Canadian customers at this time).
Instagram: @byloftie
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
For the past couple of weeks, we have been exploring how to prepare for and let go into a good night’s sleep.
Of course, that’s the first - and often biggest - part of the sleep battle at times.
But what about those nights you drift off to sleep only to find yourself awake again 4 hours later, staring off into the dark room?
This week, on Episode #125 of the Habit Thrive Podcast, I’m going to share with you 3 breathing exercises - and some honorable mentions - for when you find yourself in that situation.
#1: A Breathing Technique with Progressive Muscle Relaxation
This practice is great for when you wake up feeling tension in your body and is a great way to teach your body to relax.
#2: The 4-7-8 breath
Just like it sounds, this practice involves inhaling for 4, suspending for 7, and exhaling for 8.
A few rounds of this breathing technique can have you drifting back into dreamland.
#3: Alternate Nostril Breathing
This is perfect for when you’re feeling “plugged up” on one side or the other.
It brings balance not only to plugged nasal passages, but a plugged mind as well!
Honorable Mentions:
Square Breath - Inhale for 4, suspend for 4, exhale for 4, suspend for 4.
Suspended Exhalation - Exhale for twice as long as you inhale.
Counting Your Breaths - 1 to 100, 100-1… whatever works for you!
Relaxation Audio - A meditation, nature sounds, or maybe a rainstorm. Anything to distract your wandering mind.
Try one of these the next time you find yourself waking up from your sleep in the middle of the night.
I just know that you will find the perfect practice to bring you back into sleep.
Sweet dreams!
Lorrie xoxox
Download my Sleep Checklist
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
If you’ve been following along the past month of October, you have seen us welcoming the transition into fall by exploring our sleep.
We began with a pause breath exercise and then talked about sleep hacks, evening rituals, and how our daily routines lead to a good night’s sleep.
On Episode #124 of the Habit Thrive Podcast, we are extending our “sleep talk” into the first episode of November with five phrases that I find help me get to - and stay - asleep.
- The early darkness from the time change is going to help me hunker down and go to sleep.
Try to embrace this time change and use it to your advantage.
Having darkness fall earlier allows you to nudge your body’s internal clock into sleep earlier, which can help leave you more well-rested in the morning.
- I’m going to keep to my evening ritual as much as I can.
Picture this: You and some friends have decided to join an exercise class together.
The class meets Tuesdays and Thursdays at 6pm and lasts for an hour.
This seems like no big deal until you start to think about all the things you have to do in the evenings: dinner, laundry, dishes, pack lunch for the next day, etc.
So, you resign yourself to getting less sleep on those nights because you know you’ll go to bed later.
Instead, try preparing and planning ahead so you don’t miss your sleep target.
Pack all your lunches on Sunday so you don’t have to do it during the week. Ask someone else in the family to share in laundry duties. Have your pajamas and toiletries laid out and ready to go for your bath when you get home.
Planning ahead helps the routine be more automatic - and more effective!
- Keep telling yourself, “All will be well.”
Once you’ve completed your routine and gotten into bed, you hunker down, close your eyes and…
Nothing. You can’t sleep.
Maybe your mind is going a million miles per minute; thinking of things you might have forgotten or need to do the next day. It happens to us all!
In that moment, I like to remind myself that all will be well. My family, my friends, my animals, my home, my plans, my responsibilities. They will all be well.
Then I let that sink in, and allow that feeling to calm me and relax me into sleep.
- If I wake up during my sleep, I remind myself I’m resting.
If you find yourself waking up in the early Vata hours between 2 and 4am, it can sometimes be difficult to let go back into sleep.
If you can’t simply remember that although you may not be sleeping, you are resting.
Your mind and body are resting and healing and preparing for the day ahead.
- Once I am up for the day, I remember that I have had enough sleep to do what I need to do for today.
You’re not performing brain surgery. (Well, unless you are a brain surgeon!)
Even if you got very little sleep, or your sleep quality felt less than you desired, it’s still OK.
You did, in fact, get enough sleep to accomplish your goals and tasks.
And, remember, there’s always tomorrow night!
Just keep repeating and remembering these 3 phases, incorporating your habits and routines, and you will soon find yourself relaxing into a wonderful night’s sleep…
Lorrie xoxox
Download my Sleep Checklist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
This month on the Habit Thrive Podcast is all about sleep.
We started with an episode exploring what contributes to a good night’s sleep and moved into answering the question: Why is it so difficult to put a daily routine into place?
On Episode #123 this week, we are using our Sleep Checklist to set ourselves up for a blissful sleep.
So, start by thinking about what time you go to bed.
10? 11:30? After Midnight?
If you have a consistently later bedtime and it works for you; by all means, stick with that!
But if you notice mornings are a little rough, and you’re always telling yourself “I need to get to bed earlier…”
Then plan for that.
Maybe back that bedtime goal up an hour or two.
From there, begin to plan your evening routine:
Dinner by 7pm
Stopping social media screen time by 8pm
Journal/Yoga/Meditaion
A warm bath at 8pm
A little TV or reading
In bed at 10
And, remember, your bedtime plan doesn’t have to go perfectly every time.
But I guarantee that once you start to notice how you feel after getting a blissful sleep, you’ll have an easier time following that sleep checklist.
Lorrie xoxox
Download my Sleep Checklist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
On this week’s episode of the Habit Thrive Podcast, we are continuing our journey into a good night’s sleep.😴
Last week, we explored how a good daily routine contributes to a good night’s sleep. This week, on Episode #122, we’re answering the question:
🤔Why is it so difficult to put a daily routine into place?
Let’s start by recognizing what, exactly, makes a routine (and noticing that you may already have some).😉
✅Waking up at the same time each morning
✅Hitting a few yoga poses to get your muscles warming as you get out of bed
✅Planning ahead for a healthy, well-balanced lunch
✅Taking a walk every afternoon
✅Having dinner before 8pm
✅Taking a warm bath before bed
Just to name a few!
These all seem like simple, easy routines to have… so what could possibly make them difficult to put into place?🤷♀️
For one: LIFE!
There’s just a lot going on right now for a lot of us.😬
⭐You might have a social obligation that keeps you out later than normal, leaving you hitting snooze in the morning
⭐You’ve got a busy day that requires you to grab a quick lunch wherever you can instead of making your normal salad at home
⭐The rain prevents you from taking your daily walk
⭐A new dinner recipe turns into an utter disaster and results in a late-night pizza
Another distraction from our routine is the constantly overwhelming presence of technology.
📱We have all stayed up way too late scrolling on Facebook
📱Or letting news articles cause us to stress over things we can’t control
📱Or hopping onto Pinterest for a quick recipe only to go down the rabbit hole
The time and mental toll that technology tends to take can certainly hijack our day … and our happiness.
So, try swapping your phone or tablet for a journal🖊️
Take a deep breath.😮💨
Enjoy nature around you.🌳
And put yourself first, even if just for a moment!🤗
Keep your routines at the forefront of your mind, and you’ll start to notice how they connect to letting go into a good night’s sleep.
Lorrie xoxox
Download my Sleep Checklist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Why is a daily routine important for a good night’s rest?🤔
This week, on Episode #121 of the Habit Thrive Podcast, we are answering this question to kick off our series of episodes on sleep.😴
- Regulating Our Internal Clock.
Doing the same time at the same time every day can be challenging.😕 Kids, jobs, holidays, sickness … they all wreak havoc on our schedules.
But it is 💯% worth it to work to keep to a schedule!
Let’s say you are used to going to bed at 10pm but, for some reason, stayed up until after Midnight last night.🫣 Today was your day off, so you slept in, and in the end got the same 8 hours of sleep you are used to.
Why do you still feel sluggish and tired?😖
It’s because your internal clock has gotten out of whack, so to speak. You can recognize what you did differently that negatively affected your sleep.
- Having a Routine that Our Body Recognizes Can Reduce Stress.
Our bodies are designed to follow a 24-hour cycle🕒 influenced by light and dark, which affects when we feel awake or sleepy.
Keeping a consistent cycle of producing serotonin☀️ or melatonin🌛 helps your body’s rhythm and allows it to “know” when you are almost ready or bed or need to wake up and get going.
If you are constantly changing your bedtime⌚, you are constantly forcing your body to adjust to the new cycle.
- There is Potential for Better Sleep Quality When We Stick With Routines.
We are going to see this even more as we dive into daily routines this month.🙌
But it just makes sense that if you sleep better, you feel better.😌 And if you feel better, you let go into sleep easier.
Routines can help reduce the stress of feeling rushed or overwhelmed.
It can help prevent you from lying in bed at night, mind racing,😨 thinking of all the things you need to do or that you neglected.
Imagine instead that you wind down your day, complete your nightly routine,🥱 slip into bed at your normal time, and drift off to sleep quickly and easily. Waking refreshed the next day and ready to take on the world.💪
It’s not a dream (pun intended😜), it’s the future that is in reach for you!
Experiment, create your own routine, and stick with it!
Before you know it, you’ll be in a rhythm that brings peace, rest and renewal.😉
Lorrie xoxox
Mentioned on this episode:
Sleep Checklist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Welcome to the month of October🍁, Habit Thrivers!
This is a month of transitioning from late summer to fall, when the weather, leaves, and the world around us start to change.🤗
However, it can also be the perfect month to take a pause.✋
Many of us may be moving out of that time of year when we mow the lawn once a week or tend to our garden🌻 on weekends.
But we’re not quite to the point of salting the driveway or shoveling snow.🥶
So what better time for a pause in our breath practice, as well?😊
Today, on Episode #120 of the Habit Thrive Podcast, I’m bringing you a special treat: A “Pause Breath” technique that you can use over the next few weeks as you prepare for the busy holiday season ahead.
So, take a seat, recline, relax, 🥰and lets pause…
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
In this episode, we round out the 5 steps to a Fit, Fearless and Fabulous Fall by exploring the concept of hygge, a Scandinavian word that embodies a feeling of coziness, comfort, and warmth—perfect for the transition from fall into winter. While previous steps in this series have focused on moving with the season, changing routines, and meditation, this final step is all about creating a cozy environment that helps you embrace the shorter, cooler days ahead.
Key Takeaways:
Recap of the Previous Four Steps
- Step 1: Be present in the fall season. Pay attention to the changing sights, sounds, and smells as you transition from summer to fall.
- Step 2: Embrace seasonal change by adjusting routines. Transition your home environment and activities to match the season.
- Step 3: Move with the season. Adjust your fitness and movement routines to suit the cooler, darker days.
- Step 4: Incorporate meditation and reflection. With nature turning inward, it's an ideal time to meditate and journal.
Step 5: Hygge It Up
- Hygge is all about creating a sense of warmth and coziness in your home, especially as the days get darker and colder.
- Think about adjusting your home with cozy elements like candles, warm throws, and soft lighting to help your space feel comforting and safe.
- Embrace rituals like baking, lighting candles, and spending time with loved ones to ground yourself in the season.
Final Thought:
As you move through the fall and into the winter, remember to hygge it up! Surround yourself with warmth, coziness, and comfort as a way to nurture your mind, body, and soul. And don't forget—right here, right now, all is okay.
Tune in next time as we dive into sleep rituals and tips for staying grounded as we move deeper into the fall season. Until then, stay cozy, and remember to hygge it up!
Lorrie xoxox
Mentioned in this episode:
Take the Dosha Quiz Here
Download the Fit, Fearless & Fabulous PDF Here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
In the past few weeks, we have learned how to:
- Practice Mindfulness🙏 and Be in the Fall Season by using all of our senses to experience the changing season all around us.
- Change Things Up👏 by swapping out summer tanks for scarves and breaking out our fall home decor.
- Move With the Fall Season🏃♀️ by adjusting our walks, activities and exercise with the change in temperature and the drop in light.
Today, on Episode #118 of the Habit Thrive Podcast, we are moving on to Step 4 of our Fit, Fearless & Fabulous Guide:
Using Meditation🙏, Breath Work and Journaling🖊️ to Embrace the Fall Season.
Of course, these things are not strictly fall activities.🙅♀️
Some of you may even be thinking🤔, “But, Lorrie, I journal/meditate/work on my breathing practice all year long!”
To that, I say: Awesome!!!🥳🥳🥳
But whether you are a practiced hand or new to these, the fall is a perfect time to start … or just start over.
✅ Join my Women’s Wellness group meditation on Friday mornings
✅ Try a new meditation podcast
✅ Get a new journal to mark the start of the season
✅ Change up where you meditate or journal by moving from the patio outside to a cozy chair by the window.
Meditation, breathwork, and journaling not only relax us but also open up space in our minds🧠 and our day for new opportunities.
Meditation, especially, helps us be aware of our thoughts and teaches us that not each and every thought needs to be listened to.🙄
We start to become more choosy about the thoughts we listen to, and in this way challenge ourselves and ultimately see all that is possible.😊
Lorrie xoxox
Mentioned in this episode:
Take the Dosha Quiz Here
Download the Fit, Fearless & Fabulous PDF Here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
The fall season is nearly upon us🍁, and here on the Habit Thrive Podcast, we're ramping up our journey to a Fit, Fearless & Fabulous Fall!🙌
To recap, we started the month of September with Step 1: Practice Mindfulness🙏 and Be in the Fall Season.
This is all about being present in the moment and using all of your senses👀👂👃 to enjoy the changes around you.
Last week, we addressed Step 2: Change Things Up!👏
This could mean anything from a new fall wardrobe🧣, a morning routine or just a few new decorations around the house.🏠
This week, on Episode #117, we are “moving”😉 right along to step 3:
Move With the Fall Season!🏃♀️
The fall season is a wonderful time to be outdoors,🍂 making the most of the not-so-hot, not-so-cold weather.
Find new hiking🥾 trails where you can enjoy the changing leaves.
Practice your morning yoga on the porch or patio, soaking in the early sun.☀️
Shift the time of your evening walk so that you venture out earlier and notice if you encounter new neighbors👋 or sights along the way.
Sign up for a new yoga class to help you transition into fall with some more restorative, warming🤗 postures.
Keeping our bodies moving will be essential to maintaining a fit and fabulous feeling as we start cooking and baking some of our favorite fall treats, soups🍲 and dishes, too!
So get moving! And I will see you next week for Step 4!
Lorrie xoxox
Mentioned in this episode:
Take the Dosha Quiz Here
Download the Fit, Fearless & Fabulous PDF Here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey, Habit Thrivers!👋
Welcome to the second✌️ week of our Fit, Fearless & Fabulous Fall Season series.
Last week, we started things off by practicing mindfulness.🙏
Focusing on our breath😮💨 or on a meditation or mantra.
Focusing on the sights👀, sounds and smells around us.
And bringing our focus back to that centerpoint🤗 any time it starts to wander.
This week, we are moving to step 2 on our journey to a Fit, Fearless & Fabulous🙌 Fall Season🍂: As the season changes, find ways to make changes of your own.
If the weather is beginning to dip into cooler temperatures🌡️ where you are, you might find yourself swapping out your tanks and tees for sweaters and scarves.🧣
Your morning smoothie might become a cup of hot tea or coffee.☕
Maybe you break out your soup pot🍲 and start searching Pinterest for new soup and stew recipes.
I like to start replacing summery decor in my house🏠 with autumn colors such as deep orange, burgundy🍁 and green.
Or maybe exchange my citrus or flowery scented candle🕯️ for one with notes of pumpkin and spices.
Just to get me in the fall mood.😉
You don’t have to make big changes to start signaling to yourself that fall is on its way.
Break out those fuzzy socks🧦 or that cozy throw with the fall leaf pattern.
Make the change, embrace the change and enjoy the moment.😊
Lorrie xoxox
Mentioned in this episode:
Take the Dosha Quiz Here
Download the Fit, Fearless & Fabulous PDF Here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey there Habit Thrivers!
This week, on Episode #115 of the Habit Thrive Podcast, I'm introducing you to my 5 Steps to a Fit, Fearless & Fabulous PDF Guide.
Download your FREE copy of the guide here, and let's get started!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
This week on Episode #114 of the Habit Thrive Podcast, we are diving into some social interaction … with a twist.😉
A habit-related twist, of course!
But first, let me ask you: Where are you with being social at this time of your life?🤔
😦Does the thought of attending a large gathering of strangers make you anxious?
😄Are you excited to interact with Facebook group members about a shared interest?
😬Are you feeling nervous to get together with some friends you haven’t seen in a while?
🤗Maybe you savor the time spent with your closest girlfriends for your weekly game night?
Any of these could be true - or all of them could be.
There’s no right or wrong way to be social, ☝️but recognizing your social habits and your feelings around social situations can help you turn these scenarios into rewarding experiences.
First, understand that being social can actually be a habit.
That girls’ game night I mentioned before is a habit.
A weekly yoga🧘♀️ class is a habit.
Your standing golf games, church service⛪, and even grocery-store outings are all habits.
All of these things can be put in your calendar🗓️ on repeat, and you get int the habit of attending each event.
Planning and scheduling these social situations helps bring a balance⚖️ to your life - social interaction sprinkled among self-care time and other responsibilities.
Second, plan your social interaction based on your senses.
Imagine attending a play with some friends, taking your seat at the back of the theater, and realizing you forgot your glasses.👓
Or trying to have a conversation with someone in a loud party when you are hard of hearing.🦻
Or being at the house of a friend or family member who keeps candles🕯️ lit and essential oils flowing when you are sensitive to smells.
Plan ahead to counter these challenges; even if it means gracefully bowing out🙏 of an invitation.
And, third, know your mindset.
For some of us, it may feel “wrong” or “rude” to opt out of a social gathering or event when we receive an invite.😕
But it’s important to know what your mindset is and where your limitations are in any given situation.
And remember that it’s OK👌 to feel apprehensive about a social situation … and you don’t have to defend your decision!
So challenge yourself to be more social when you can.
And feel free to speak your mind🧠 when you can’t.
A social life balanced with self-care is an incredibly rewarding thing!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Here we are, chugging along in the month of August, and the end of summer is on the horizon!👀
This time of year, many of us might find ourselves staring down the deadline😳 of some project or commitment that we made two months ago when the summer was shiny and new and we had all the time in the world.😎
And now you’re wondering: What the heck did I get myself into?😧
Today, on Episode #113 of the Habit Thrive Podcast, we are talking about three steps to tackle these deadlines and still balance⚖️ our remaining summer days with some relaxation and “chill time.”
What’s something on your to-do ist for the upcoming months that might be weighing on your mind?🤔
👍A work project
👍A family reunion you agreed to organize
👍A race you wanted to participate in
👍A volunteer project you committed to
Even though you are undoubtedly feeling the push to get started or get organized, you still crave some relaxation time🤗 before the new season starts.
That’s where this 3-step method comes in:
Step 1. Hold yourself accountable by remembering your “why”.
Reflect💭 on the fact that there is a reason you committed to this.
Maybe you have been training for a 5k👟 because it has been a dream of yours to finish one.
Or you decided to plan that family reunion👩👩👧👦 because you miss the huge family gatherings and no one else puts them together anymore.
No matter the task, there is a reason you felt compelled to agree to it. Remember that!😃
Step 2. Couple the hard stuff with rest and relaxation.
Change your schedule🗓️ or adjust your days to make it easier to reach your goals.
Take a break😴 for 30 minutes for every hour of work, or even take a whole weekend off after a week of focus.
Step 3. Remember to celebrate.
Accomplishing something that is challenging for you deserves a pat on the back!🥳
So, whatever your goal or task, think of something to reward yourself with when it’s checked off the list.
And, in the meantime, relax and enjoy where you are at this moment.🫶
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey, Habit Thrivers!
This week on Episode #112 of the Habit Thrive Podcast, we have a short but sweet episode.🤗
We’re going to try a mindfulness practice that will help us “be.”
Be present.
Be engaged.
Just “be.”
So settle in, close your eyes (or don’t), and let’s “be”...🙏
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Habit Thrivers, we have entered into one of my favorite months of the year: August, the Sunday of Summer.☀️
The summer is winding down.⏲️
Vacations✈️ are wrapping up. Kids are going back to school.🚌 And a crisp, new fall🍂 is just ahead.
This week, on Episode #111 of the Habit Thrive Podcast, we are embracing🤗 the sense of transition that’s in the air this time of year.
While it’s true that we have opportunities🙌 to start over each and every month, week, or day, August provides a wonderful backdrop for beginning anew.😊
☑️Set new goals.
☑️Revamp routines.
☑️Or simply take a moment to breathe and appreciate the present.
I like to make August a “being” month instead of a “doing” month.
After the typical busy hustle of the peak summer season, it’s important to reset😌 and prepare for the fall ahead.
And if you’re sitting there thinking, “But Lorrie, the summer isn’t over yet🤔… I still have a vacation/family get-together/event ahead!” … No worries!😉
One amazing thing about setting an intention and noticing your thoughts is that you can literally do it anywhere at any time.🫶
You don’t have to be laying in a hammock in the back yard or practicing yoga or meditating🙏 or journaling (Although all of those things are fantastic!).
On your last beach vacation for the summer? Take a walk along the shore🏖️ and reflect on your holiday.
At a family reunion? Have a sit under a tree🌳 and enjoy the fresh air and sunshine.
Having one last girls’ weekend before the fall transition sweeps everyone up? Take a quiet moment to think💭 about what you’re looking forward to about next season.
As we journey through August, let’s embrace the opportunities for renewal and growth and create the life we desire!🥰
Lorrie xoxox
Order my Fall Planner & Tracker by August 6th and receive two bonuses: A digital link to 40 Fall Seasonal & Ayurvedic Easy and Yummy Recipes and a recording of the "Rocking your Fall Planner & Tracker Zoom Session" to get you fired up!
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
I. Love. Ayurveda.❤️
And, today, on Episode #110 of the Habit Thrive Podcast, I’m sharing that love by talking about 3 steps for using Ayurveda to bring balance⚖️ to your everyday life.
Step 1: Practicing Mindfulness
The simple act of asking yourself, “How am I feeling?”🤔 helps ground you in the present moment and notice what is happening in and around you.
And it doesn’t have to be some grand revelation.
Maybe you’re:
⭐Tired
⭐Grateful
⭐Overwhelmed
⭐Hungry
⭐Content
⭐Happy
Just embrace🤗 however you are feeling in the moment.
Step 2: Noticing the “Why”
Once you recognize how you are feeling, ask yourself: “Why am I feeling this way?”🤷♀️
- I’m tired because I haven’t been sleeping well.
- I’m grateful because my neighbor collected my mail while I was on vacation.
- I’m overwhelmed because I haven’t completed as much of my summer to-do list as I wanted.
- I’m hungry because I skipped breakfast.
- I’m content because my family is all together for the weekend.
- I’m happy because we’re leaving in the morning for a vacation I’ve been looking forward to.
Finding your “why” makes that feeling make sense.🫶
It’s your own little ah-ha moment when you understand the root cause of the feeling and can take that knowledge and plan for more (or less😉) of that.
Step 3: Make a Choice to Keep it or Change it
Now you can start planning ahead✍️ to the rest of your day, week, month, or even year.
If you recognize that skipping breakfast makes you miserably hungry before lunchtime, try meal prepping some simple heat-and-eat breakfasts🍳 so you won’t be tempted to skip out when you are short on time.⏰
If having your family all together brings you a feeling of contentment and peace🥰, reach out and plan a get-together. And maybe even stack that with a little vacation for some happiness, as well!🙌
If you haven’t been sleeping well, dig deeper into why that might be:
✅Going to bed later
✅Too much screen time before bed
✅Eating too late
✅Need a new mattress or pillow
Then make a plan to correct the cause so that you can rest easier and wake up refreshed and ready for a day of mindfulness and planning for peace.😊
Lorrie xoxox
On this episode:
Banyan Botanicals Dosha quiz
Order my Fall Planner & Tracker by August 6th and receive two bonuses: A digital link to 40 Fall Seasonal & Ayurvedic Easy and Yummy Recipes and a recording of the "Rocking your Fall Planner & Tracker Zoom Session" to get you fired up!
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey Habit Thrivers, are you in your summer rhythm😎 yet?
I hope so, because now is the time to embrace🤗 that rhythm and look forward to the next month, the rest of summer, and the start of fall.
Yes, fall!🍁
Those of you who are already planners know🤔 how the process of thinking forward and planning ahead can bring about more adventure🙌, engagement, and enjoyment😁 than just letting life “happen” to you.
A planner/tracker isn’t just a tool for busy professionals🤓 - anyone from students to parents to retirees can use a planner to make the most of their days, weeks, months, and seasons.🥳
Now you may be saying, “But, Lorrie, I’m having a great summer. Why would I want to make plans to change that?”🙄
You don’t!
Planning ahead doesn’t necessarily mean that you are looking for better.☝️
You could be planning for more of what you already have!
✅More travel
✅More family gatherings
✅More hunkering down
✅More home repairs
✅More bucket list items
Or just a balance between being productive and allowing yourself time to rest and rejuvenate.😌
Once you pick up a journaling habit, you can start to use your planner to remind yourself on a yearly basis things you did that you enjoyed or things you missed that you want to try:
⭐A concert or festival
⭐A sporting event
⭐A trip
⭐A class
So think about what you want your theme to be in August, and let’s get planning!🫶
Lorrie xoxox
On this episode:
Email lorrie@lorriemickelson.com to be put on the order list for my Fall Planner and Tracker
Ready to dive in now? Order by August 6th and receive two bonuses: A digital link to 40 Fall Seasonal & Ayurvedic Easy and Yummy Recipes and a recording of the "Rocking your Fall Planner & Tracker Zoom Session" to get you fired up!
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
We’ve got another special interview🎙️for you today, Habit Thrivers!
As part of our July series on Habits, Routines and Rituals, I’m talking skincare today with my good friend🫶 Shari Miller - a holistic skin therapist, traditional herbalist, and life coach.
Shari is also the creator of HEAL Holistic Skincare, a line of clean, green and highly effective plant-powered🌱 skincare.
She believes that our skin is a beautiful messenger❤️ that speaks to us about our bodies as a whole, and she’s bringing her passion for providing the best in holistic skin and wellness therapies to our podcast today!🙌
We’re chatting about the best approach to a simple morning and evening routine, what Sheri believes are the most important basics of skincare, and how to listen to your skin so that you can make the beauty that’s already in you shine💎!
Lorrie xoxox
Connect with Shari:
Instagram: @healwithshari
Website: healwithshari.ca (book virtual or in-person sessions with Shari)
Video on the face massage ritual that Shari mentioned in the interview
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Lately on the Habit Thrive Podcast, we have been talking a lot about exercise, strength training💪, and weightlifting.🏋️
✅Going to the gym.
✅Lifting weights.
✅Building muscle.
✅Pushing.
✅Pulling.
Whew … is anyone else tired?😩
Well, you’re in luck!🤗
This week, on Episode #107, we are going to practice letting go into sleep.😴
We will start☝️ with a Progressive Muscle Relaxation Technique to gently and intentionally relax our bodies.
Then,✌️ we will move to a Loving Kindness Meditation to teach our mind to relax by putting positivity, love🩷 and encouragement out into the world for ourselves and others.
So, go finish your bedtime routine, turn down the lights, slip under the covers, and let’s let go…🛌💤
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
As we continue with our theme of strength💪 here on the Habit Thrive Podcast, we’re focusing today on how our doshas relate to our strength training.
Whether you’re a fiery Pitta, an airy Vata, or a grounded Kapha, understanding your dosha can help you tailor your workouts for optimal👌 results.
🩷 Intense, competitive, and strong-willed, Pittas often have a medium build and lots of energy.
In the gym, they come dressed for success🏆 and are comfortable with the equipment.
They are confident👍 with their exercise and strength training and may even offer up advice or friendly critique of others’ technique.
Though naturally strong and driven, Pittas can be prone to burnout😰 and inflammation if they push themselves too hard.
✅Training Tips for Pitta:
- Balance the intensity by incorporating moderate-intensity sessions and ensuring proper rest days.
- Include some variety. Mixing up your workouts such as pairing strength training with yoga or swimming can prevent boredom and overuse injuries.
- A fiery Pitta can benefit from incorporating cooling exercises and stretches into their workout’s cooldown session.
- Stay hydrated with plenty of water and include cooling foods such as cucumber, mint and leafy greens in your diet.
🩷 Vatas tend to be thin, light, and quick-moving, with lots of creativity and enthusiasm.
They may not be suited up for a workout like a Pitta, but they are comfortable😏 in their attire and place in the gym.
Vatas tend to hang and work out together🏋️🏋️♀️🏋️♂️, finding support and motivation as a group.
They are often consistently inconsistent; coming to the gym for a few days or weeks, then simply “forgetting”🤷♀️ about it for a while before coming back again.
✅Training tips for Vata:
- Keep consistent by establishing a regular workout schedule.
- Focus on low-impact strength training exercises using techniques like resistance bands, body weight exercises, and Pilates to protect the joints.
- Incorporate mindful practices like Tai Chi or gentle yoga to enhance body awareness and reduce anxiety.
- Utilize warm and nourishing foods like root vegetables, soups, and herbal teas.
🩷 Kaphas are solid, steady, and nurturing, with a larger, more robust body.
They come to the gym for the party!🥳
Kaphas are the strongest💪 - physically - of the doshas, but they take the longest to get and stay motivated.
They are happy being social at the gym, chatting with others and taking their time (to the point that they may not even finish their workout🫣).
✅Training tips for Kapha:
- Try high-intensity interval training (HIIT) and circuit training, to boost metabolism and keep workouts exciting.
- Social workouts like group classes or training with a friend can help motivate Kaphas and keep them consistent.
- Try new exercises and challenging routines to prevent stagnation.
- Incorporate light, spicy, and stimulating foods into your diet like salads, ginger, and peppers.
So, what are you waiting for?
Go find your Dosha!😁
And when you do, try some of these tips in the gym and see how understanding your dominant dosha can help you create a more personalized and effective strength training routine.
Lorrie xoxox
Mentioned in today’s episode:
Banyan Botanicals Dosha Quiz
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
In this week's episode, we dive deep into the concept of creating a mindful strength habit 💪and transforming it into a strength mindset🧠 This episode is all about empowering you to feel more present, engaged, and strong—both physically and mentally. Discover how mindfulness can enhance your strength training, keep you safe, and help you seize opportunities to build strength in everyday life💖.
Key Takeaways: Mindfulness and Strength Training: Learn how being fully present during strength training can improve both your physical and mental strength. * Practical Tips: Explore various ways to incorporate mindful strength habits into your daily routines, such as using bodyweight exercises, resistance bands, and even weighted vests. * Safety First: Understand the importance of mindful movement to avoid injuries and practice safe strength training. * Mindful Movement in Daily Life: Discover how to integrate strength exercises into everyday activities mindfully, from gardening to household chores. * Overcoming Fear and Building Trust: Tips on regaining trust in your body and its abilities, even after experiencing injuries. * Positive Affirmations and Mantras:* Embrace the power of positive self-talk to boost your confidence and strength.
Episode Highlights: [00:00] Introduction: Welcome to the Habit Thrive Podcast, your go-to resource for creating habits, routines, and rituals that empower you to live your best life. * [00:01] Mindfulness in Strength Training: Explore how mindfulness can enhance your strength training and keep you safer. * [00:02] Building Confidence: Learn how standing tall and using positive affirmations can boost your confidence in various situations. * [00:03] Practical Strength Tips: Tips for incorporating strength training into your daily life with mindfulness. * [00:04] Safety and Mindfulness: The importance of mindful movement to prevent injuries and maintain strength. * [00:05] Exploring Weighted Vests: Insights on the benefits of using weighted vests for daily activities. * [00:06] Mindful Movement Examples: Practical examples of mindful strength exercises in daily activities. * [00:07] Trusting Your Body: Overcoming the fear of re-injury and building trust in your body through mindful strength training. * [00:08] Strengthening the Whole Body: The significance of a balanced and mindful approach to strengthening different parts of your body. * [00:09] Patience and Mindfulness: How mindfulness can cultivate patience and prevent injuries caused by rushing. * [00:10] Reclaiming Strength: Encouragement to reach out to professionals for guidance in reclaiming your strength and trust in your body. * [00:11] Affirmations and Mantras: Using positive affirmations to reinforce your strength mindset and confidence. * [00:12] Closing Thoughts:* Recap of the episode and encouragement to continue building mindful strength habits.
Lorrie xoxox
Mentioned in previous episode:
My YouTube Channel Playlist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
The past few episodes of the Habit Thrive Podcast have been all about strengthening💪 ourselves physically and mentally.
Today, on Episode #104, we are continuing our strength journey by learning how to✍️ create a strength habit, routine, or ritual.
Maybe you already have a strength routine as part of your day.🤷♀️ Or maybe you have been thinking🤔 about creating one.
No matter where you are on your strength journey, there is always room for adjustments😉 and additions!
The summer☀️ months are perfect👌 for getting excited about either adding more strength-building opportunities into your day or spicing🌶️ up your existing strength-training activities.
The most effective way to fully reap🤗 the benefits of strength training is to be consistent.
It can be easy to decide to implement a new routine or habit, but it can be challenging🫣 to stay consistent, and ☝️that’s where scheduling comes in.
Last week, we dabbled with scheduling by incorporating a plank or pushups into our daily routine for the week.🙌
So if you kept up your strength routine for the last week, give yourself a celebratory high-five!🥳👋
Now, we need to keep up the momentum.
And we can do that by expanding our container from one week to the entire summer: June, July and August.
The beauty of this routine is that it lasts long enough for us to notice and appreciate the results of our consistency; then we can change it up in the fall for the variety our brain craves and a renewed excitement for our habits.
So how do you set your summer strength habit, routine, or ritual?🤔
Consider the things that make summertime different from the rest of the year:
- Warmer weather
- More flexibility with your schedule
- More energy
- Access to your favorite activities like kayaking and golfing
- More motivation to look and feel more comfortable in your clothes
Then focus on the habits and routines you already have that you can pair with a strength exercise:
- Add some pushups or planks to your morning stretch
- Do some squats and lunges right in your kitchen while your morning coffee is brewing
- Schedule a kayak or paddleboard session on your family vacation this summer
- Carry some hand weights on your evening walk
These strength habits don’t have to be long weightlifting🏋️ sessions. Just a morsel of movement every day will start to make a difference.
So, pull out your planners, and let’s schedule some strength habits!🫶
Lorrie xoxox
Mentioned in today’s episode:
My YouTube Channel Playlist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Well, Habit Thrivers, we are coming in strong💪 (pun intended) to another week here on the Habit Thrive Podcast!
This week, on Episode #103, I am keeping up the momentum I was inspired🥰 to gather during last week’s spectacular interview!
Chatting with Kim reminded me how valuable🫶 a strength routine is for our health and well-being: Not just physically, but also mentally.🧠
So, we are going to spend the month of June focusing on movement. Movement such as:
✅Pushing
✅Pulling
✅Hinging
We are going to start off this week by taking a look at our “why”🤔 for strength training.:
❤️To be able to move the large pots in the garden
❤️To be able to pick up growing grandchildren
❤️To be able to push the boat off from the dock
Knowing our “why” makes it easier for us to turn our strength training activity into a habit and also know which movements are going to benefit us the most.
If you’re not sure where to start, I recommend that you begin with a plank and/or push-ups every day this week.
It’s a simple, basic movement that targets arms, legs and core strength - which we all can use!
Additionally, I suggest☝️ reading something each day that is related to the benefits of strength training for women.
Hit Google or your favorite podcast🎙️ platform for some quick tips on “strength training for women after 50” or “post-menopause bone density” or “how to maintain arm strength in my 60s”...
Or whatever else speaks to you.
Just make it a habit every day, and watch yourself grow stronger right before your eyes!😍
Lorrie xoxox
Mentioned in today’s episode:
My YouTube Channel Playlist
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Today, we wrap up our May Movement series and kick off the month of June with a special interview!🎙️
I’m chatting with Kim Rahir, who describes herself as “a health coach for middle-aged women helping them drop weight, get strong💪 and boost energy by leveraging muscle mass and mindset🧠 work.”
Kim is a former journalist🖊️ and world🌎 traveler who found herself facing an MS diagnosis that caused her to stop, reset and refocus not just her goals but her outlook👀 on day-to-day life.
She is on a mission to help🙏 women embrace muscle and strength as the solution to many health problems we may face in our thirties and beyond.
I’m so excited👏 to share Kim’s story of resilience and strength as well as her advice on how to do what she calls muscling your way to health and longevity.🥰
Lorrie xoxox
Connect with Kim:
See Kim’s Story Here: https://www.facebook.com/watch/?v=229997046588958
LinkedIn: https://www.linkedin.com/in/kim-rahir/
Facebook: https://www.facebook.com/kim.rahir/
Website:https://kimrahir.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Hey, hey Habit Thrivers!👋
Welcome to episode 101, where we're launching🚀 into our next 100 episodes (and beyond) on the Habit Thrive Podcast by diving back into the topic of movement and exercise.👟
So far on our May Mindful Movement Series, we have discussed ✅whether or not we ever find ourselves craving habits like exercise and movement, ✅exploring how Ayurveda can have us embracing exercise, ✅and how to habit stack movement with exercise.
This week, we are thinking about when OUR best time🕐 of day is for exercise.
While movement can happen at any time (taking the stairs instead of the elevator, parking🚗 farther away from the door, stepping away from the computer💻 for a good stretch), exercise is marked by a planned, structured activity that gets your heart rate up.
❤️ Aerobics
❤️ Bike riding
❤️ Kayaking
❤️ Running
❤️ Dancing
❤️ Strength training
So, when do these fit into your day?🤔
It can be different for many of us, and the answer can be approached from two✌️ different perspectives: Physical or Ayurvedic
From a physical perspective, ask questions like:
❓What time of day is it most convenient for me?
Maybe you're a working mom and wife whose only “free” time is first thing in the morning☀️.
Or a retiree enjoying slower mornings with coffee☕ and shifting exercise to an evening salsa class.
❓Should I habit stack with something else?
Yoga before or after a strength💪 training session.
A run or bike🚲 ride while listening to a podcast.
❓Does my exercise balance the rest of my day?
An early-morning walk🚶♀️ or dance session might get your blood pumping for the day ahead.
Or, getting up early enough to exercise might leave you lacking in the sleep🥱 department and dragging.
From an Ayurvedic perspective, you want to keep in mind🧠:
Your dosha.
If you don't know yours already, take a quiz like the one on chopra.com to find out.
It really does give insight💭 into the hows and whys of your habits and routines.
The Ayurvedic clock.⏰
⏱️6 am-10 am is Kapha time: You may feel heavier or slower as you clear the sludge from the day before.
⏱️10 am-2 pm is Pitta time: It's the time when your digestive fire is the highest. Its arguably the best time for largest meal of the day, but not ideal for exercise.
⏱️2 pm-6 pm is Vata time: This is often the time to begin to wind down from your day. Take a low-intensity walk, engage in social activities, or even take an afternoon nap!
Your dosha will help you determine where exercise will best fit into your Ayurvedic clock. I encourage you to do some research, as it's really quite interesting!
Now, let's get moving!
Lorrie xoxox
Mentioned on today’s episode:
chopra.com
banyanbotanicals.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
On the Habit Thrive Podcast today, we are celebrating!🥳
I am so thrilled🙌 to announce that today is marked by our 100th episode!
💯 episodes of habits, routines, tips, tricks, stories, laughs, recipes, and ah-ha moments.
💯 opportunities to connect with like-minded women for 20-30 minutes on a Saturday morning.
💯 weeks where schedules, vacations, and even health issues have to align perfectly to allow each episode to get out on time.
Writing notes and recording episodes in airports✈️, on beach vacations🏝️, and sometimes even in my closet.🫣
It has been an amazing labor of love.🤗
So, as my Mom would ask, “Why do you do it, Lorrie?”🤔
The short answer is that I just love it.🥰
I love🩷 habits. I love🩷 Ayurveda. And I love🩷 sharing my passions with those who just “get it.”
But, even more than that, doing these episodes keeps me inspired.
From interviews with incredible women💅 on their own journeys to researching new ideas💭 and concepts, this podcast adventure has certainly kept me on my toes for the past 2+ years!
Today, I want to thank🙏 all of you for listening and making the Habit Thrive Podcast what it is. I truly wouldn’t be at 100 episodes without you.🫵
I encourage you to share your own passions with the world🌎:
✅Start a podcast
✅Write a blog
✅Volunteer
✅Teach
✅Create a business
Explore new and exciting ways to savor your gifts in your Me Now Years.
Here’s to 💯 more!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Here on the Habit Thrive Podcast, we talk a lot about movement.
Walks and skis and dance parties💃. Little movements that make up our days and keep our blood flowing and our muscles💪 working.
Today, on Episode #99, we are habit stacking👊 movement with exercise.
While movement is something that we incorporate into the moments of our lives - like ✅taking the stairs instead of the elevator, ✅parking farther away from the store or ✅getting up and taking a lap around the office every 30 minutes - exercise is an intentional, structured activity.
It's a means to increase muscle strength and bone🦴 health, brain🧠 health, cardiovascular🫀 health, flexibility and balance.
Exercise pairs well with movement because it makes movement easier and more enjoyable.😁
Let's say you start a garden.🌱
You know that if you want a healthy, successful garden, you need to spend some pulling weeds🌿, pruning and watering.💦
These often gentle, easy manipulations are movement.
But perhaps you walk by your garden, see👀 some new weeds and feel a sense of dread🥴 about getting out there and cleaning up.
You know your back will hurt afterward from leaning over. Your leg muscles🦵 might be sore from squatting.
But if you incorporate some exercise targeting those areas, you will strengthen🤝 your body and make the movement of gardening that much easier!
In addition to making our movement easier, exercise helps improve our markers✍️ for good health.
(Movement, not so much.)🫣
It’s important to know your numbers - blood pressure, bone density, cholesterol, blood sugar.
Even if you are lucky enough to have good numbers😏, you want to keep them that way!
There was a time when the common thought was that we could not do anything to change these markers.🧐 Your blood pressure was your blood pressure, and you coiuldn’t change it (well, except with medication💊).
But now we know that the body - and the brain - are both changeable.😉
And exercise is the key!🔑
Not to mention, mindful movement paired with intentional exercise just makes us feel better.😃
So, grab your planner and write down✍️ your exercise for the upcoming week and how it can coincide with your movement practice.
🔸Add a yoga session before or after your evening walk.
🔸Lift some weights to target the muscles that control your golf swing.
🔸Take a spin class to increase your stamina for going on outings with family and friends.
But, before you do, take a moment to say “thank you” to the moms in your life🥰 (or to pat yourself on the back if you’re a mom).
Enjoy your weekend!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Last week on the Habit Thrive Podcast, we touched on whether or not we ever find ourselves craving habits like exercise and movement.
On Episode #98 this week, we are kicking off the month of May - and a month of movement 💪 - by exploring how Ayurveda can have us embracing exercise.
Ayurveda is a holistic medicine focusing on knowledge, longevity and wisdom 🤓 and describes our life years in 3 seasons:
👣 Kapha (from birth through adolescence) is our time of literal growth.
🔥 Pitta (from our 20s up to 50) is the time of building our lives with fire and energy.
🤗 Vata (starting at 50) is what I call our time of arising.
In our Vata stage, we have the opportunity to experience a new awakening regarding our body-mind-spirit relationship and its connection to the world.🌎
So join me today in stepping outside, taking a few deep breaths, and enjoying the gift of easy, in-the-moment movement.
Feel the power of grounding yourself with the Earth and breathing in the world around you.
And once you have done that, ask yourself:
Is this the season of loving exercise?🥰
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
The spring transition is a hot topic🔥 everywhere right now: podcasts, newscasts, blogs, social media posts, etc.
It seems like` absolutely everyone is talking about changes.
Changes in weather🌤, in health and fitness🚴🏼♀️, in food🍋, in activities … and, of course, in habits and routines.😉
Today, on Episode #97 of the Habit Thrive Podcast, we are wrapping up the month of April by taking stock of the habits and routines we have started establishing for ourselves this season.
Are they worth the time and effort we are putting into them?😕
How do we even know?🫣
Well, we can start by asking ourselves three questions:🤔
❓Is this habit our routine bringing me closer to my desired state?
❓Am I craving or missing this habit/routine when I don’t have it?
❓Are others noticing a difference?
In order to answer the first question, you must first know what your desired state is.
Let’s say you have begun a new habit of walking a mile every morning.👟
Maybe your desired state is higher endurance, weight loss or even just increasing your step count.📈
A morning walk would surely accomplish any of those goals!
So, question #1:✅
Now, what if you miss a day?
Maybe you decided to sleep in😴 and didn’t have time for your walk.
Maybe you twisted your knee🦵 and had to take a few days off.
Maybe it poured rain🌧️ and you weren’t able to go outside.
At first, it might seem like no big deal. Maybe it even feels like a “break.”
But, as the day goes on, you find yourself thinking: “Man, I feel sluggish🥱 when I don’t get my walk in … I am disappointed that I didn’t meet my step goal today.”
Question #2:✅
Finally, do friends, coworkers and family see🧐 the changes in you?
Maybe they notice that you have lost a little weight or that you don’t get as winded😮💨 going up the stairs in your building.
Or they might just comment on how you seem happier🤗 and more positive than before.
After all, exercise releases endorphins that elevate your mood!
So, question #3:✅
If you checked off all these questions with your particular habit or routine, give yourself a huge high five, a pat on the back and a “job well done.”🙌
And keep at it!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
On this week's episode of the Habit Thrive Podcast, we are diving into what habits and routines we can shift - or even delete🤔 - to shake up our spring and summer.🌷
Now, you may be asking yourself:
“Why shift or change anything in the Spring? I mean, what's in it for me?”🤷♀️
The simple fact that our routines are routines means it is hard for us to just to change them up!😣
But spring is a natural time to clear out the cobwebs🕸️ gathering on our winter habits and routines.
Just like a little spring cleaning🧹 refreshes our closets, cabinets and garages; some “zhuzhing up” of our foods🍎, beverages🍵, activities🏃♀️ and self-care practices🧖♀️ can breathe new life into our minds and bodies.
For instance, now is the time we begin to shed our winter coats, gloves🧤 and scarves in favor of a light jacket (or none at all).
So instead of cozying up in a thick sweater, you might pull out your favorite t-shirt or flowy dress💃, slip it on and relish the cool feeling against your skin.☺️
Additionally, you might find that your fave winter foods don't taste as good as they did😖 a couple of months ago.
Those thick, creamy soups and stews that once comforted and soothed you start leaving you feeling bogged down and sluggish.🫣
Try lightening things up by shifting to chicken broth or chicken🐔 soup, which is both cleansing and clearing.
Pause and think about the things that your body is craving in this season:
- The fresh air and breeze
- The sounds of nature coming alive🐦
- Cooling beverages (green tea and water with lime)
- Lighter meals
- More time in the sunshine🌞
Crack a window in the morning.
Swap your oatmeal for a green smoothie.
Split up your exercise so you take advantage of the warmer evenings and morning sunshine.
As always, play around and choose something that works for you and where you are in this chapter. 😃
Have fun!
Lorrie xoxox
Mentioned in Today’s Episode:
Classic Green Monster Smoothie Recipe
3-Ingredient Chia Seed Pudding Recipe
Dry Brushing
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
In the spirit of spring renewal, this is a wonderful time to reflect on our habits and routines.😄
This week, on Episode #95 of the Habit Thrive Podcast, we are talking about habits to add☝️ to our spring (and incoming summer) routines.
1) Using a sinus rinse👃 or neti pot
This is a great way to clear out congestion if you are feeling especially sensitive to the pollen🤧 in the air this time of year.
Use it in the morning or evening - or both if you need it!😉
If you’re new to using a sinus rinse, it can take some practice. Just relax and don’t force it
2) Oil pulling
Just a Tablespoon of coconut oil for 5 to 20 mins will do the trick.🙌
Afterward, try 3-4 light brushes of the tongue, and then brush your teeth.😁 You’ll be surprised to see how refreshing and cleansing it feels!
As a bonus, you can stack this with other habits like shoulder rolls or (right-side-up🙃) yoga, or even just moving along with your day and folding laundry, washing your face or making the bed.
3) Dry brushing (gharshana)
Many methods involve using raw silk or linen gloves, but you can also try a natural bristle brush.
4) Breath practice (pranayama)
A dedicated, daily breathing practice is cleansing and clearing at any time of year - especially the spring time!
Even just a minute or two of pause accompanied by long inhale and exhale😮💨 helps in reducing blockages in our body.
5) Movement practices
As the weather turns fairer, more opportunities arise for getting outside for daily walks or runs.🏃🏼♀️
Yoga (inside or out!) is a wonderful way to get moving and push out the proverbial “gunk” to clear our bodies and minds for spring renewal.
6) Meditation🙏🏼
Try a meditation practice that engages all your senses:
Find a comfy spot outside and listen to the chirping of birds or leaves rustling. Take in the sight of a sunrise/sunset. Inhale the aroma of a fresh breeze. And, afterward, relish the taste of a soothing green tea.
7) Lighten up food choices🍎
Swap heavy soups and stews for salads and fresh greens
Enjoy the herbs sprouting in your garden like fennel, mint, dill and basil.
And, of course, don’t forget lots of water!🫗
Pick and choose from our list whatever habits feel right for you.
Not congested? Skip the sinus rinse and oil pulling. Work instead on incorporating seasonal fruits and veggies into your meals.
Living in an area where there’s still frost on the ground most mornings? Hold on to your soups and stews a bit longer. Play with dry brushing instead.
Experiment with what looks good to you, and come back next week for a new list: What to Delete or Shift for a Happy and Healthy Spring!
Lorrie xoxox
Mentioned in Today’s Episode:
Botanical Blog
YouTube Video on Alternate Nostril Breathing
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Hey Habit Thrivers,
In this first week of April, I have a special treat for you!
Today's episode comes from the beautiful shores of Turks and Cacos.
Ayurvedically, we are governed by the elements and characteristics of earth and water, and what better way to celebrate that than with a wave meditation!
So sit back. Inhale. Exhale. Feel the cleansing, releasing, relaxing - and even energizing - power of nature.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Do you feel that?🤔
The energy in the air, swirling all around us.🤗
Between the time change, the spring🌷 equinox, full moons and the solar eclipse coming up, we here at the Habit Thrive Podcast are absolutely overflowing🙌 with energy!
For the month of March, we have been channeling that energy into our spring and summer🌞 planning.
Today, we’re going to counter our uptick of energy with some recentering🙏 and rebalancing practices.
The first step to accomplishing this is mindfulness.
So, take a moment and ask yourself:
How do I feel?
What do I need?
What am I grateful for?
Your response may be something like:
I am feeling tired. I need a day off or at least a few hours to myself to relax. I’m grateful that my hard work is bringing me fulfillment and financial security.
Recognize☝️ where you are and what you need, but don’t lose sight of the positive🥰 emotions that sometimes get drowned out by anxiety, depression, fatigue and worry.
Then, try some mindfulness exercises to help you feel more centered and in control:
Meditation:
Lying in bed, try turning on your favorite meditation and setting a timer. Just a short meditation gets you breathing, refocused and ready to go.
Tapping:
Your hands are your tapping tools, and you take them everywhere you go! No apps or phones are needed for this one.
Mantras:
Reciting your favorite mantra is a great way to get centered. Keep one readily accessible on your phone or a piece of paper in your wallet. Before long, you will have it memorized and can use it any time, any place.
You might find that you need a quick tapping session before you get out of bed in the morning.🥱
Or maybe you have a mantra for long, tough days🫨 that you like to repeat to get you through the mid-afternoon slump.
Or a nighttime meditation after a warm bath might get you relaxed and ready to let go into sleep.😴
Or maybe you like all of these!😊
GIve them a try, switch them up and make the most of the tools that work for you.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Here on the Habit Thrive Podcast, we have been planning our next chapter by looking ahead to our spring🌷/summer🌞 selves.
This week, on Episode #92, we have an interview🎤 with Business Activator, Sound Healer & Certified EFT Practitioner Lindsay Hindle.
Lindsay uses EFT (Emotional freedom technique) tapping to help women embrace themselves🥰 - both in where they are and in where they want to be.
Today, Lindsay is sharing her journey, perspective and tapping to help us with planning our new chapter by having us address our fears, talk to them, reassure ourselves🙌 and move courageously in our next chapter.
Lorrie xoxox
Mentioned on this episode:
Lindsay's “Open for More - Abundance Alchemy EFT/Tapping bundle”
Connect with Lindsay:
Instagram: @fivesightsco
Website: fivesights.com/
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Good fortune is what happens when opportunity meets with planning.
-Thomas Edison
So let’s make ourselves some good fortune!🙌
This week, on Episode #91 of the Habit Thrive Podcast, we are planning for summer.🌞
Yep, you heard that right!😉
Now is the perfect time to start planning for an awesome summer (and developing habits and routines for the spring🌷, of course).
Unfortunately, many of us struggle with😬 or even push back against the concept of planning for our summer.
First, we don’t want to plan. We want to go with the flow.
It’s easy to get wrapped up in the idea of the summertime being free😎, open to possibility and not controlled by schedules.
But it doesn’t have to be one or the other.☝️ We can let go of our planning just a little bit while still having some habits and routines in our daily lives.
Try adjusting your routines to match your summer vibe:
- Reinstate an evening walk🚶♀️ while the weather is nice (Bonus: It can help you release some end-of-the-day energy so that you let go into sleep easier)
- Trade in your gym sessions for an outdoor activity like kayaking or hiking🥾
- Take a break from your meal planning while on vacation, but keep tracking your water🫗 intake
Second, we have a fear of planning.
How many times have you planned to do something only to have it not work out the way you expected?🫣
We’ve all been there, and we’ve all felt the disappointment😕 of our perceived failure.
But I’ll tell you a secret: It’s OK🤗 for our plans not to work out 100% of the time!
We still learn from the process, and - most importantly - we are taking control💪 of our own lives and our own futures when we plan.
Third, we have a fear of the unknown.
What if I plan this picnic and it rains?
What if I plan to play pickleball with my friends on the weekends and I’m terrible at it?
What if I plan this dream vacation and someone in my family gets sick and can’t go?
Take a breath.😮💨 These are common intrusive thoughts we all have.
But if you let those fears control you and hold you back from planning for your perfect summer (or winter, or spring, or whatever chapter you are in😉), then you risk missing out on some amazing experiences.
Lastly, we don’t know what to plan, how to plan or where to start.
Maybe you’ve never planned before.🤔 Maybe you’re used to your spouse, friends and other family being the ones planning everything.
It’s great to share the planning love🥰 - and often gives us over-achieving planners a much-needed break - but, again, it’s important to take control of your future and plans.
The best way to start is to just try something!
It doesn’t have to be a big plan like a home remodel or a vacation✈️ (although it certainly could be!).
Try planning a nighttime or morning routine. Plan a bedtime.😴 Plan a week’s worth of dinners.
Just remember that this is your life, your summer, your next chapter: Plan it, live it, love it!😍
Lorrie xoxox
Mentioned in this episode:
Register for my FREE Zoom Spring and Summer Planning Masterclass/Info Session on Tuesday, March 19th at 7pm-
Spring & Summer Planning Session
Order your 2024 Spring & Summer Planner/Tracker Here
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
As we get into the month of March and start preparing ourselves for the upcoming spring🌷 season, we are bringing forward our heart health habits from February into our March theme of Planning Happiness.
This week, on Episode #90, we have an interview🎤 with Jane Hogan: “The Wellness Engineer” and founder of the Wellness by Design Blueprint and the Wellness by Design Podcast.
Jane is telling us all about her own journey that began with a chronic illness diagnosis and transformed into a passion❤️ for helping others heal from the inside out.
Jane knows how important it is to live the life you want in your Me Now Years (or, as she calls them, “the freedom years”):
I so enjoyed this chat with Jane and I am sure you will too:-).
Lorrie xoxox
Connect with Jane:
Facebook: @janehoganhealth
Instagram: @janehoganhealth
Website: thewellnessengineer.com
YouTube: @thewellnessengineer
Linkedin: @janehoganhealth
TikTok: @thewellnessengineer
Pinterest: @janehoganhealth
Podcast: Wellness By Design
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
February is gone, and March is kicking off, but we here at the Habit Thrive Podcast aren’t finished caring for our emotional heart just yet!
This week, on Episode #89, we are exploring our morning and evening rituals, habits, routines (or whatever you prefer to call them) that bring about a better night's sleep and easier flow to the days ahead.
In the morning, cortisol helps us get up, melatonin switches to serotonin, our brain waves move from alpha to beta, and we transition from the subconscious to conscious mind.
So, what part of your morning helps you embrace these changes in your body and mind?
- Yoga stretches first thing to get the blood flowing
- Coffee or tea while reading the paper
- An invigorating facial cleanse
- A dance party
All of these - and any other activities or habits that get you ready for your day - can help fortify your whole self and prepare you for what’s ahead.
At night, the opposite occurs as the door closes to the day and our systems serenade us to bed.
Our serotonin levels ramp back up, our brain waves move back to alpha, and we transition from conscious to subconscious mind.
Your nighttime routine or ritual might include:
- A hot bath
- Applying soothing oils
- Candlelight
- Meditation
Whatever relaxes your mind and body and gets you ready to let go into sleep.
The goal is to “bookend” each day with rituals, habits and routines that are good for every part of your mind, your heart, your body and your emotional health.
Practice what works for you, eliminate what doesn’t, and build a set of routines that are not just life-changing, but life-saving!
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Put your hand on your heart.❤️
Breathe in.
Breathe out.
Close your eyes👀, and take in the world around you.
Maybe you’re sitting next to a loved one🤗 and can sense their presence.
Maybe you’re out in the sunshine🌞 and can feel the rays on your face.
Tap into your emotions in this moment☝️ and how they are affecting your heart health.
For the month of February, we have been exploring the physical💪 and emotional😊 habits around our heart health.
This week, on Episode #88 of the Habit Thrive Podcast, we are rounding out our month of heart healthy habits with some habit hacks🙌 to manage our emotions.
One of the most important things to remember is that even if a habit hack works for someone else, it might not work for you.🤔
And that’s ok!😉
All techniques do not work for everyone in every situation, so it’s important to know what works for you!
One person might find a heart-happy moment in a hug from a loved one.🥰
Someone else might prefer a quiet moment🤫 to reflect on the morning/day/situation.
So, what are some tips to finding your mojo when it comes to heart health hacks?
- Practice gratitude every morning, as soon as you wake up.🙏
- Stay mindful throughout your day about how you’re feeling😕 and if you want to stay in that emotion or switch out of it.
- Dig a little deeper into your emotion🤔 and find your cue>routine>reward sequence
- Take some breaks to simply breathe.😮💨
Once you have hacked into your emotional heart, you can share those healing thoughts of love, compassion and gratitude with the world🌎 around you!
Lorrie xoxox
From this episode:
The Heartmath Institute
The Breathing Book by Donna Farhi
Episode #24 - Interview with author Nikki Gangemi
Episode #31 - Interview with Kate Galliett
Episode #53 - Interview with Kelly Howard
Heal (Documentary on Prime Video)
Inspire Podcast
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
What have you done for your heart❤️ lately?
Many of you may answer with things like:
- Changed my diet🥙
- Started walking/running/skiing regularly🏃♀️
- Went to or scheduled an appointment with my doctor for a workup👩⚕️
And bravo🥳 for that!
These are all wonderful, healthy, physical💪 heart-health actions.
But today, on Episode #87 of the Habit Thrive Podcast, we are going to focus on those often-overlooked emotional🥰 heart-health benefits.
Have you ever noticed🤔 how simply being with someone you love or doing something you enjoy leaves you with feelings of:
- Joy
- Satisfaction
- Love
- Peace
…and just plain happiness?😃
It may be a no-brainer🧠: Doing things you love with people you love makes you feel good.
But perhaps you have never connected the dots☝️ on those good feelings and a healthy heart.
According to Dr. Christiane Northrup, author of The Wisdom of Menopause:
“The part emotional stress plays in the heart disease equation cannot be overemphasized. Emotions such as depression, anxiety and fear, panic, and grief have been shown to cause constriction in blood vessels, thereby impeding the free flow of blood. And anything that causes constriction in your blood vessels makes your heart and your vessels work harder to do their job.”
How cool😎 is it that we can make our hearts healthier - therefore potentially extending the time and quality of our lives - simply by doing what we love?
So start right now with a practice of “being.”
- BE in Nature🌳
- BE with your breath😮💨
- BE yourself😜
- BE grateful🙏
Notice these moments as they arise in your day and start learning how to incorporate them more.
And then go on with your day feeling good and reaping the benefits!🤗
Lorrie xoxox
In today's episode: 12 Easy Ways to Improve Your Heart Health
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Last week on the Habit Thrive Podcast, we kicked off the month of February - and our focus on a month of love❤️ - by talking about self love and one of my favourite strategies: Embracing my Me Now Years.🤗
This is a time in our lives when we prioritize our personal well-being and focus on what makes us happy, content, and fulfilled.🥰
This week on Episode #86, we are going to explore examples of embracing these Me Now Years and the challenges that come along with that.
Many of us take this time to indulge in hobbies👩🎨 or new skills that we might have enjoyed before but never really had the time to throw ourselves into:
- Cooking or baking🧑🍳
- Learning a musical instrument🎺
- Kayaking or skiing🎿
- Hiking🥾
- Dance lessons💃
- Golfing or pickleball🏌️
Or we might bring our focus on to nurturing or revisiting relationships with family or friends:
- Going on weekend girls trips🧳
- Having a monthly mani/pedi with a sister or mom/mother-in-law💅
- Friday night dinners out with family and friends🥘
- Planning a summer vacation with your significant other to get away and enjoy time together👩❤️👨
It seems like a wonderful time of life - And it is!🥳
But it can also come with its own challenges.🫣
Often, we enter our Me Now Years while we still have responsibilities like children, elderly parents, businesses, etc.
It’s common to experience feelings of guilt😕 when trying to find a balance between these responsibilities and our own personal wants and needs.
But you can help that through communication and good planning… write it down!✍️
We also might be afraid of being judged by others for choosing our own happiness.
What if they think I’m lazy?
What if they think I’m irresponsible?
What if they don’t trust me to handle important tasks?
WE know that those things aren’t true; and it’s likely that no one is even thinking them.🤔
But it’s hard to keep that fear from creeping in.🙁
Financial concerns are another challenge in our Me Now Years.💵
Pursuing new interests, traveling or making significant life changes can be costly.
It’s important to create a budget, prioritize your expenses and consider alternative ways to fund your aspirations, such as side hustles💪 or crowdfunding.
Our Me Now Years can be a new and exciting time for self love and appreciating ourselves.
Just remember: Plan it out, stick to the plan, and ENJOY!😊
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Ayurveda, Mindfulness Routines & Self Care for Women 50 & Beyond
I’ve been coming to you every Saturday for the past 85 weeks to explore the possibilities💬, opportunities🙌 and challenges✋ of navigating your Me Now Years.
But have you found yourself asking questions like:
“What ARE the Me Now Years?”🤔
Or
“Am I even in my Me Now Years?”🤷♀️
On episode #85 of the Habit Thrive Podcast (and in a few episodes to come), we are going to dive into three aspects of our Me Now Years👍:
✅How we got to this place of being able to claim our Me Now Years:
From an ayurvedic perspective, we experience phases of Kapha, Pitta and Vata throughout our lives.
- Our childhood and teenage years (Kapha springtime) are often spent discovering who we are and finding our place in the world, growing and branching out.👶
- As we enter adulthood (Pitta summertime), we may find ourselves fired up with the responsibilities of career, relationships, and family.👨👩👧👧
- And then in to our Midlife and beyond we transition from our Pitta time to our Vata time (fall season) as begin to focus inward on what makes us happy, content, and fulfilled.🤗
✅How we embrace our Me Now Years:
From prioritizing our physical💪 and mental🧠 health to trying new hobbies or learning that skill you have always wanted to master, there are a vast array of ways to take advantage of this time in our lives!
✅The challenges we face in this time of our lives and how to overcome them:
As we transition to this new and exciting Me Now time, there can be challenges that present themselves
- Financial concerns💵
- Fear of judgment for doing what we want and focusing on our needs😕
- Balancing responsibilities with our desires⚖️
So let’s begin this month by determining what exactly constitutes our Me Now Years and we will pick it up next week!
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Ayurveda, Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
What makes you happy?😄
On today’s mini episode of the Habit Thrive Podcast, we are wrapping up our January of resting and resetting by reflecting🤔 on the simple things in our day-to-day lives that make us happy.
I’m talking about the almost mundane, easy-to-overlook moments.
- Sipping your coffee on the patio at sunrise☕
- Playing with your dog after a long day🐶
- Taking a moment each morning to meditate, stretch or breathe😮💨
These are moments we can recognize and recreate on a daily basis, bringing some much-needed happiness into each and every day.🤗
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
As Habit Thrivers, many of us have spent weeks, months - or even years - on what we think of as “perfecting”👌 our habits and routines.
And while it’s true that I believe in finding what works and sticking to it👍, sometimes we just have to step out of our comfort zone a little bit.😬
- On vacation
- During holidays
- Weekend getaways
- Work trips
Even things like bad weather❄️, power outages💡 and illness😷 can throw a wrench into our best-laid plans and routines.
But it doesn’t have to be a bad thing!☝️
Instead of worrying about how we can’t get it all in, we can turn that change into a positive.🤗
And, in fact, breaking away from your habits and routines can help you hone in on them, ultimately leading to personal growth and development.💪
Today, on Episode #83 of the Habit Thrive Podcast, we are talking about The Benefits of Breaking Routines.
While habits and routines are important to helping manage our time⏰ and our lives, sometimes we can become stuck in a rut😐, so to speak.
And, often, it takes us getting out of that comfort zone and looking at our habits from a fresh perspective🤔 to take our routines to the next level (or at least make them more efficient or enjoyable).
Let’s say that a couple of months ago you noticed your hair felt dry and damaged.
So you began using an oil treatment on it whenever you washed🚿 and dried, and now your hair feels more soft and silky than you ever remembered.💁♀️
But, then, you go on vacation. And you forget your precious oil.😦
After a couple of washes, you notice your hair still feels fabulous.🤗
So now you know you don’t have to use your oil every time. Adjust that routine when you get home, stretch your product to more uses, still have gorgeous locks, and save some money.🤑
It’s a win-win!🥳
So take a trip, take a break, take a peek at your habits and routines.
Get creative with your habits, and see how they boost those feelings of Fit, Fearless & Fabulous!💃
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Hey there, Lorrie.
I am writing this letter to you first thing in the morning, setting our intention and tone for the day.
So as you read this at 8pm tonight, you can be proud of yourself for setting an intention and a plan for an awesome day, and you did it!
You gave your students great classes today, put together a yummy stew for a couple of days of leftovers. You enjoyed some outdoor time. Some puppy time. Got some end-of-the-year bookkeeping done.
So, as you put your head down on the pillow tonight (after your Epsom salts bath), you can rest knowing that all is taken care of. And you can let go for a blissful sleep.
And, truly, even if every single thing you planned did not get done, you did your best. And tomorrow is another day, my dear.
Enjoy your bath and your sleep.
Love,
Yourself
This is the letter I wrote myself just the other day as a way to let go of the day and settle in for a good night’s sleep.😴
This habit of writing your future self a letter is a new one I have started, and let me tell you that it has certainly changed my day (and my life) for the better!🤗
Today, on Episode #82 of the Habit Thrive Podcast, we are exploring how writing this letter✍️ to our future selves is easy, powerful and actually quite magical!✨
This habit fits perfectly in our month’s theme of “Resetting” by allowing us to take a moment to reflect on our day🤔, congratulate ourselves on what we accomplished🥳, and let go of things we have been dwelling on.😮💨
Whether you write this letter for the future you of next month, next season or just tonight, use it as a way to set your intentions for the coming days or weeks.
❓What do you want to do?
❓How do you want to feel?
❓Where do you want to be?
Habit stacking a visualization practice with writing your letter can help you tap into those feelings and desires you have for yourself and - more importantly - see yourself achieving them.😉
So write a letter, jot down a note, record a message … then set it up to deliver or place it where you will rediscover it tonight.
Your future self will thank you!🙏
Lorrie xoxox
Mentioned in this episode:
The Science of VIsualization: Can Imagining Your Goals Make You More Likely to Accomplish Them?
Attenuating Neural Threat Expression with Imagination
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Welcome to 2024, Habit Thrivers!🥂
It’s a new year, a new week and a new opportunity to make the most of your habits and routines.🙌
Our theme here on the Habit Thrive Podcast for the month of January is: Rest and Reset.😮💨
With the holiday season behind us, the decorations put away (for some, anyway🫣) and a fresh slate ahead👌, now is the time to take a deep breath and bring into focus the goals🎯 and to-dos we want to put on our list for the new year.
On Episode #81 today, we are taking inventory of our habits and routines and asking ourselves “When is enough enough...where you feel content and satisfied with just the right amount?”🤔
Many of us over the holidays felt the effects of too much-ness:
- Too much food that left you feeling bloated or nauseated😖
- Too much alcohol that left you with a headache😵
- Too much lounging that left you sluggish and foggy🥴
- Too much stuff to organize, clean, store and manage😵.
At the same time, you may have also so been affected by not enough-ness (I know I was):
- Not enough water🫗
- Not enough sleep😴
- Not enough exercise💪
It happens to all of us to some degree over the holiday season so first things first, is to give ourselves some grace 🙏 and then....
Step 1 of determining when enough is enough is to simply recognize which habits you are over- (or under-) doing:
🚫Maybe you’ve spent too much time on Netflix or social media.
🚫Maybe you’ve neglected your daily walks.
🚫Maybe you’ve veered off your healthy eating track.
Step 2: Make a list of the habits and routines that you would like to tweak in terms of enoughness.
Step 3: Be mindful and notice when it feels just about right.
“I am satisfied with cleaning my house when the kitchen sink is free of dirty dishes and the counters are wiped down.”
“I am satisfied with my caffeine intake when I feel alert and not like I’m forcing down those last few sips of coffee.”
“I am satisfied with completing one episode of my favorite Netflix show. It helps me look forward to another episode tomorrow.”
Once you notice when you feel your best in your habits and routines, you can start making tweaks with Step 3: Setting limits for certain habits until they become automatic.
- Have only 2 cups of coffee each day, and none after Noon☕
- Take 20 minutes each day for something active: a walk, a dance party, a quick yoga routine💃
- Finish just one load of laundry each day👚
Before you know it, you will have set yourself up with a successful routine that will lead to less stress, less overwhelm and more feeling fabulous!💅
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
This weekend on the Habit Thrive Podcast, we are waving goodbye👋 to 2023 and opening ourselves up to the possibilities of 2024!🙌
Today, on Episode #80, we will explore the concept of recommitting.💪 Recommitting to our goals, our habits, our routines and - most importantly - ourselves.🥰
Think of it as a way to reach our goals (or resolutions, if you like) by taking small🤏 daily steps.
So think🤔 about what you want to recommit to:
✅ Reaching a goal weight
✅ Finishing a marathon or race
✅ Enhancing a relationship with family or friends
✅ Learning a new skill or hobby
The list really goes on and on.
And you may have found yourself in the past sitting around on December 31st and saying something like:
This year, I’m going to lose 20 pounds.☝️
Or
This year, I’m going to read more for pleasure.📖
And that seems great. Those are wonderful goals to have!🤗
But did you ever think about the “how” of it all?🤷
How will you accomplish those goals?
Maybe in 2023, you learned some recipes🥗 that helped you start to get a little healthier, but you just fell back to takeout or less-healthy instant options too much.
You may decide to recommit to your goal by saying:
🎯I’m going to meal prep my lunches on Sundays, and I’ll commit to sticking with my healthy lunch options Monday through Friday.
Or maybe you commit to making a menu, cooking every night, and treating yourself to dinner out on Saturdays.😉
Or, you could simply start out slowly and for the month of January commit to having a glass of water🫗 first thing each morning.
Then, in February, maybe you add to that glass of water habit and have a piece of fruit🍊 with your breakfast.
And each month, you stack with that habit something new.
The little, daily changes truly do build up to big results.🫶
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Happy Holidays, Habit Thrivers!🎄
‘Tis the season of “Go, Go, Go…”🏃♀️
The time where we are shopping, baking, wrapping, decorating, hosting, socializing, etc.
Hopefully, as December 25th approaches, you are getting an opportunity to actually slow down😮💨 and enjoy this time with friends and family.
But if you find yourself zooming from place to place and item to item on your to-do list and perhaps just don’t know how to slow it down, no worries at all…🫶
This week, on Episode #79 of the Habit Thrive Podcast, we are talking about The Habit of Slowing Down (and 3 tips to help make it happen😉).
It all comes down to three little letters: B.O.P.
That’s right; these 3 letters will have you “BOPping” through the holiday season - or any season!😎
B - BREATH
Whether it’s just a stolen moment in the car to take a few deep breaths in and out or following a breathing meditation🙏, a breath practice can happen anywhere and any time:
- In the parking lot before a doctor’s appointment
- In your morning shower
- In bed (to start your day, to end your day or both!)
- Standing in line at the grocery store
This practice helps us to not only slow down but also let go of any feelings of fatigue, tension or other negative emotions.🤗
O - ON TIME
Practice being on time⏰, or ahead of time when you can.
We often try to take advantage of those times we are running a little bit early by accomplishing a few extra tasks with our bonus time:
- I have 5 minutes before I need to leave, let me empty the dishwasher
- It didn’t take me as long as I expected to get dressed this morning, I can go ahead and fold the laundry
You start getting distracted (with good intentions) and before you know it, you’ve lost track of time and are running late instead.🫣
Don’t burden yourself with scurrying around to get as much done as possible. Stick to your schedule, and use those extra moments for a breath or 2 instead.
P - PRESENT
In those moments where we are breathing and not feeling rushed, it can feel like time slows down.
We take in the sights👀, smells👃 and sounds👂 all around us.
And, this time of year in particular, those sensations are all around.
- Christmas carols
- Friends laughing and talking
- Apple cider brewing
- Loved ones opening gifts
What a perfect time to slow down!🥰
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Picture this 🤔:
It’s Christmas Morning.🎄
You wake up (without the alarm), slip on your comfiest robe and slide into your fuzzy slippers.
Pour yourself a cup of coffee☕ and ease into your favorite chair.
A few hours later, you’ve showered, gone through your skincare routine and dressed.
Your family starts arriving at the door, and you greet them with a smile.😊
Everyone spends the day laughing and relaxing with drinks🥂, goodies, gifts and music.
That evening, you cozy up in bed at your normal time, relaxed and happy and dreaming of doing it all again next year.😴
Sound good to you?
You can make this vision a reality☝️, and today on Episode #78 of the Habit Thrive Podcast, we are going to talk about just how to do that.
No matter the time of year, no matter the occasion, you can plan your own peace.🙏
The key to doing this: Visualization.💭
It’s a simple concept, but one that many people struggle with.
So if that’s you, no worries! Practice makes perfect.👌
Simply start by picturing one event, day or period of time.
Picture in your mind how you want it to look, how you want to feel🤗 and what you want to accomplish.
Then, you simply reverse engineer it.
Make a list - either mentally or on actual paper - of all the things you need to check off✅ in order to have that vision become reality.
In our example, for instance, I may decide I need to:
- Delegate dishes🥧 for each family member to contribute so I don’t have to do it all
- Make sure my decorations🎄 are all in place a week before
- Make a schedule to declutter, clean🧹 and organize the house for guests (and, yes, that might mean simply closing the door on rooms that won’t be needed😉)
- Choose what I’m going to wear and make sure it’s laid out the night before
- Set the coffee pot to start percolating automatically
Making and sticking to these checklist items helps set you up for success on your big day.
But just remember that it may not always work out perfectly.🤷♀️
But even when life throws a curveball, you can always just plan to go with the flow.😎
Lorrie xoxox
Interested in my 2024 Planner? Purchase it here!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Please enjoy my very first "Mini Habit Practice"✨. These are short self care practices that can be done anytime, anywhere. This Loving Kindness Meditation ❤ is beautiful and powerful at anytime but particularly special, helpful and hopeful this time of the year. I have shared the words of the meditation below so that you can practice with or without the audio. You will find many variations of the Loving Kindness Meditation so absolutely feel free to also make this your own.
Here are the words:
To yourself:
May I feel protected and safe.
May I feel content and at peace.
May my physical body support me with strength.
May my day and my night unfold smoothly with ease.
To a loved one:
May they feel protected and safe.
May they feel content and at peace.
May their physical body support me with strength.
May their day and my night unfold smoothly with ease.
Neutral person:
May they feel protected and safe.
May they feel content and at peace.
May their physical body support me with strength.
May their day and my night unfold smoothly with ease.
To someone you are having a challenging relationship with right now or in the past:
May they feel protected and safe.
May they feel content and at peace.
May their physical body support me with strength.
May their day and my night unfold smoothly with ease.
To your community, country, world and universe:
May we feel protected and safe.
May we feel content and at peace.
May our physical bodies support us with strength.
May our days and our nights unfold smoothly with ease.
Namaste
Lorrie xoxox
Music in this episode:
Spa by Alex-Productions | https://onsound.eu/
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Admit it, you feel your best after a good nights’ sleep.
Me, too!😊
In fact☝️, I am absolutely obsessed with sleep.
Now, that doesn’t mean that I’m lazy by any means. (So don’t worry if you, too, enjoy a good sleep.😉)
It just means that I appreciate the benefits that a restful sleep brings to my mind, body and spirit!🤗
This time of year - and, honestly, any time that we feel a bit more stress than usual - a good sleep habit becomes even more important.
In the hustle and bustle, you may be staying up later to get extra things done like:
- Wrapping gifts🎁
- Planning holiday trips✈️
- Decorating🎄
- Baking🧁
- Visiting with family and friends🥂
In turn, you find yourself looking for a pick-me-up the next afternoon just to make it through the day.
So you grab a cup of coffee☕, which keeps you up later than normal again, and the vicious cycle continues!
Based on my own personal sleep experience and reinforced by habit research, sleep research, ayurveda and yoga nidra, I have developed some ✅tips and ✅tricks to help keep me out of this sleepless cycle.
The trick is checking in and reframing during key🔑 points of the day.
First thing in the morning:
If you wake up tired or late, take a moment to remind yourself that it’s all good.👍 You are not doing brain surgery today, and you have the energy and capability to accomplish the day ahead of you.
Then maybe you wash your face, grab a cup of coffee and check of a quick to-do item to get the day started on the right foot.👟
In the afternoon:
Take a beat around 3 or 4pm to reset your nervous system in the midst of a busy time.
Instead of the cup of coffee you think you need to push through the day, try a cup of herbal tea🍵 to warm and hydrate.
And don’t fight the yawn!🥱
A yawn or a sigh is a signal that our nervous system is settling down and preparing for the sleep ahead.
In the evening:
Let go of your day and remind yourself that tomorrow is a fresh start!😁
Get a bedtime routine, and start it at the same time each night so that your body is triggered to let go into sleep when you need it to.
Rest well, Habit Thrivers!😴
Lorrie xoxox
Mentioned in this episode:
Episode #19: Sleep Success (Part 1): Putting Yourself to Sleep
Episode #20: Sleep Success (Part 2): Creating Your Evening Sleep Ritual
Episode #21: Sleep Success (Part 3): A Good Day's Waking Leads to a Good Night's Sleeping
Episode #22: Sleep Success (Part 4): Strategies to Fall Asleep and Stay Asleep
Episode #61: Timing your Relaxation Habits for a Blissful Sleep
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Welcome to the month of December, and welcome to another amazing month on the Habit Thrive Podcast of living Fit, Fearless & Fabulous.💪
Today, on Episode #75, and all the month of December, we are going to be focusing on cultivating ease and flow in our lives.
Truly, this is something that we can do any time of year.👍 Because whether you are a mom, a wife, a professional (or all three, whew!😮💨), there is no shortage of things to do in every season.
But right now, in the month of December and in the midst of the holidays🎄, we often are especially stressed and stretched to our limits.🥴
That’s why it’s nice to take a step back, take a breath, and utilize those non-negotiable habits that make your life easier.🤗
I’m not talking about making a resolution to go to the gym 3 times a week or implementing a new cleaning schedule or adding new exercises or meditations to our already packed day.
Think about the no-brainers🤔:
Do you feel your best when you get 8 hours of sleep?😴
Choose a bedtime for yourself, and start to wind down an hour or more beforehand.
Do you find that you feel dehydrated and tired if you don’t drink enough water?🫗
Grab your favorite cup or bottle in the morning, fill ‘er up and keep it handy throughout the day.
Does going for a walk after dinner help you let go into sleep much easier?🚶♀️
Round up the family, or just put on your favorite podcast and take a stroll. (Bonus points for stacking this habit with some practice being in the moment, breathing and enjoying nature!)
Do you enjoy taking some time to yourself on the weekend to make you feel less rushed?😉
Put a weekly lunch with a friend, yoga class or even just screen time on your calendar. Make it a date with yourself, and make sure you keep it!
If you schedule in and stay dedicated to your non-negotiable habits, you will surely find that the holiday season - or any season - moves with a more calming flow.
Lorrie xoxox
And if you want to find even more flow this Winter, I would love you to Join my Habit Thrive Program - Winter 2024 Experience. Click Here to found out more!
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
November is coming to an end, and the ushering in of December means incoming holidays, cooking, cleaning, shopping, to-do lists … whew.😖
Before we dive into all that, here on Episode #74 of the Habit Thrive Podcast, we are taking a moment to honour🤗 the end of November.
In the hustle and bustle that naturally comes with this time of the year, we have a tendency to rush through😬 from month to month without even noticing the changes going on around us.
Have you ever gotten through a month, or a holiday, or even a year and thought, “What the heck happened?...”🤔
As we move from an often dark and dull November into a December of more light and moisture, an end-of-the-month ritual can help calm and reset us.😇
There are three simple steps to creating this ritual:
Step 1: Remember and Release
Remembering the relationships, events, projects, and experiences that you had in November.
Picture them, write them down✏️ in your gratitude journal, or even record a voice memo on your phone so they are there to remember and savour.
Then, take a moment to release the discussions, arguments, perfectionism, expectations, pain and whatever else comes to mind.
Simply say out loud📣 what you are releasing, or have a more ceremonial release by writing these things down and then crumpling up or burning the paper.
Step 2: Visualize and Plan
Cultivate optimism for the month ahead by thinking forward💭 to December.
What do you want to do? Where do you want to go? How do you want to feel?
Picture it, and plan to make it happen.🙌
Step 3: Feel the Power and Magic of the Ritual
Notice how you feel in this moment, as you remember, release and plan.
You may feel happiness😊 recalling memories of this month.
You may feel relief😮💨 letting go of things that have been weighing on you.
You may feel excitement😃 for things to come.
And once you notice, you can move forward into a fabulous December ahead.
Lorrie xoxox
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
When was the last time you treated yourself to some self care?🤔
Maybe it was a pedicure or a spa day.💅
Maybe it was a cup of coffee☕ on the front porch with the sunrise and sounds of nature.
Maybe it was a massage or facial.💆♀️
Or maybe you can’t even remember!😟
Today, on Episode #73 of the Habit Thrive Podcast, we are talking about three ways to make this month a month of self care.🤗
After all, part of living Fit, Fearless & Fabulous is knowing when and how to make self care a priority.
Just like anything else, self care is a habit. The more you practice, the better you get at implementing that habit on a daily basis.🥰
So how can you start making self care a habit?
1. Plan your self care
Book an appointment for a pedicure or massage, or simply block off a set time in your planner to rest and rejuvenate.
It doesn’t have to take an hour or more out of your day (unless you want it to!😉).
Just spend 20 minutes relaxing on a heating pad, or extend your skincare routine with a self-oil massage.
2. Find in-the-moment opportunities for self care
Take a few deep breaths in through your nose and out through your mouth, and feel yourself in the moment.
Sit on the edge of your bed in the mornings and do a few shoulder rolls and neck stretches.
Even just pausing for a moment to appreciate the sights👀, sounds👂 and scents👃 around you can help you feel calmer and more relaxed.
3. Think ahead to your future self
Where do you want to be after the holidays? In January? In the spring, even?
Think ahead🤔 and plan some self care such as spa retreats, mini vacations, lunches with friends or shopping sprees.
Anything you would look forward to that cultivates optimism for you is the perfect act of self care!❤️
Lorrie xoxox
Mentioned in this podcast:
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
This month on the Habit Thrive Podcast, we are exploring how the principles of Ayurveda can help us navigate this month and the entire fall season.🍁
Today, on Episode #72, we are going to examine our relationship with our fall food🍽️ choices.
As the fall season brings in cooler temperatures🥶, dry air and less sunlight🌥️, we can often be left feeling fatigued, unbalanced or just “off.”🥴
That is why it is important to notice which foods may be contributing to those feelings and combating them with foods that are nourishing, grounding and balancing.😊
So what are some things we can do?🤔
I’m glad you asked!🥰
First, try adding more cooked, roasted and warm foods to your meals.
This could be as simple as replacing your morning glass of ice water with a cup of warm or hot lemon water.
You receive the same hydration benefits💦 but get the bonus of a warm, soothing feeling (plus some lemon to jumpstart the digestion😉).
Next, combat dryness with creamy and oily foods.
Think soups, stews🍲 and chili. Roasting veggies with oil or ghee. Oatmeal with your favorite toppings. A warm baguette with butter.
Ghee and oil are considered to be nourishing and warming, so they can help to balance the Vata dosha.
Treat yourself to something sweet.
Now, I don’t mean to chow down on a chocolate cake every day … sorry!😜
Instead, think sweet, nourishing foods.🤗
Milk, ghee and fruits like dates, grapes🍇 and figs are said to be particularly beneficial during Vata times and promote a sense of calm and stability.
And, finally, use grounding spices.
Cinnamon in your oatmeal. Cumin in a pot of chili. Ginger in your cup of tea.☕
Experiment with herbs and spices like nutmeg, allspice, cardamom and sage in your fall recipes.
These grounding spices help promote a sense of stability and calm in the fall🍂 season.
Play with these options one meal or dish at a time, and think outside the box:
- Eating soups or stews for breakfast
- Blending leftover roasted veggies into soups
- Trying different herbal teas
Notice which tips make you feel more nourished and grounded this fall season, and explore the possibilities!🙌
Lorrie xoxox
Mentioned in this podcast:
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Ayurveda, Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
This weekend marks a new month, with fall in full swing, and a time change when we turn our clocks back tonight.⏰
On episode #71 today - and for the entire month of November - we are focusing on Ayurveda and the self-care habits and routines that can help us navigate this time change as well as the more challenging month of November.
Along with the drop in light and dreary, cold weather that November brings, we are faced today with a time change that will have our bodies feeling even more out of balance.😖
This is where your Ayurveda toolbox becomes extremely important!☝️
For me, Ayurveda makes me feel normal. It helps me understand my body and my physical, mental and emotional responses to the world around me.
And, perhaps most importantly, it encourages me to cut myself some slack!❤️
That’s why I want you to use it to help yourself with 3 simple steps:
- Adjust your schedule📝
- Work on your sleep hygiene😴
- Get outside🍂
Adjust your schedule by beginning to notice the things that are and are not working for you.
For instance, you may have been spending the spring and summer meditating on your front porch in the mornings or reading a book📖 on the patio with a glass of wine after dinner.
But one morning you walk outside for your meditation practice and immediately get driven back inside by the biting wind and frosty air.🥶
Or, perhaps tonight, you step out onto the patio for your nightly read and realize that it’s darker than it was last week and you can’t even see👀 the pages in your book anymore.
Instead, you might decide to meditate in a warm Epsom salts bath💆🏼♀️ or read your book in your favorite cozy chair by the fireplace.
Work on your sleep hygiene by adjusting your wakeup time (which can, in turn, help you achieve step 3😉).
Of course, getting up earlier probably means going to sleep earlier, which means starting your sleep routine earlier.
So you might need to slink into a warm bath at 7 instead of 8 so that you have time to meditate, read or listen to your favorite podcast and be in bed🥱 by 10 instead of 11 or 11:30.
This shift will take advantage of the darkness that comes with the time change and allow you to be an early(er) riser so that you can enjoy the morning sunshine.
So get outside!
Soak in all the beautiful morning rays🌞 as much as you can.
That serotonin is going to give back in the form of melatonin later in the day to help you wind down and let go into sleep at that earlier hour.
You will start to notice how everything is connected.🤝
✔️Make notes, ✔️try new things, ✔️re-try old things.
If getting up early doesn’t work for you … don’t do it!
Or take your brisk morning walk in the sunshine.
Or sit by the fire pit in your slippers with a cup of tea before bed.
Explore your options and embrace your individual process!🤗
Lorrie xoxox
Mentioned in this podcast:
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
5 Steps to a Fit, Fearless and Fabulous Fall: https://lorriemickelson.vipmembervault.com/products/courses/view/1101392/?action=signup
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Why?🤔
It’s a question we have all been asking since we first learned to talk.👄
Our naturally inquisitive minds🧠 want to know why things are the way they are, why we feel the way we feel and why people do the things they do.
This week on Episode #70 of the Habit Thrive Podcast, we are using that question to ask why we are grateful.🙏
All this month, we have focused on our gratitude practice, how to strengthen 💪 it and how our gratitude is affected when we compare ourselves to others.
But asking why we are grateful for the people, places and things in our lives allows us to dive even deeper into our gratitude practice.
And it’s as simple as having a conversation with ourselves:
Why am I grateful for my dog?
Well, she shows me unconditional love, and she forces me to get outside and be active.
Why am I grateful for unconditional love?
Because it lifts my spirits when I’m feeling down and releases endorphins that make me feel good.
Why am I grateful that it lifts my spirits?
Because I have been through a phase of my life where I felt down in the dumps all the time, and I know how hard it can be to pull yourself up again.
Why am I grateful that she forces me to go outside?
Because it’s good for my health to be active and outside in the fresh air and sunshine.
Why am I grateful for the health benefits?
Because it increases my likelihood of a long and active life with my family with a reduced chance of health problems in the long run.
You see, the conversation can go on and on and on…
There really is no limit to reasons to feel gratitude. All you have to do is stop, take a look around and ask WHY?
Lorrie xoxox
Mentioned in this podcast:
Interested in my 2024 Planner? Email me at activeoptionsbylorrie@gmail.com to get on the preorder list!
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
How many times have you ever been reading a magazine, watching a TV show or movie or even hanging out with a friend and thought🤔 something like:
“Gee, I wish I could be that fit/rich/smart…”
Or
“I would give anything to have her sense of style…”
Or
“I sure would like it if my garden could be that big and bountiful…”
Me, too.🙋♀️
This habit of social comparison is a fairly common one.
And today, on Episode 69 of the Habit Thrive Podcast, we are going to take a look at how we can use that habit to strengthen our gratitude muscles.💪
The first thing to understand is that you are not alone in your social comparison habit!
Comparison is a natural human tendency, deeply rooted in our evolutionary history and in our primitive brains.🧠
✅We compete with our siblings for our parents’ attention.
✅We compete with classmates and teammates for awards and recognition.
✅We compete with other professionals for jobs and promotions.
And sometimes this leads to negative consequences for our mental well-being.
But if we can recognize the areas where our social comparison habit rears its head, we can use the opportunity to stop, take a moment and flip the narrative in our brains into a positive feeling of gratitude instead.
Because, let’s face it, social media puts the opportunity for social comparison front and center 24/7.😬
There are groups about organizing, parenting, gardening and cooking.
Experts (both self-proclaimed and otherwise) in health and fitness, nutrition, DIY and being a stay-at-home parent.
It would be so easy to go down a rabbit hole of comparison that leaves you feeling like you aren’t doing enough.😖
But if we take that beat, take a breath, and ask ourselves how we can turn this narrative into positive, forward movement for us and those around us, we can utilize our social comparison for getting those gratitude muscles stronger.
Eliminate👊 the negative chatter that makes you feel bad.
Take notes✍️ on ideas that you think can help you improve in your next chapter, and start implementing those ideas.
Turn that social comparison habit on its head, and start looking at your future self with optimism and excitement!🙌
Lorrie xoxox
Mentioned in this podcast:
Episode #49: An Interview with Clutter Expert Mel Mason
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
On the Habit Thrive Podcast this month, we are focusing on gratitude and began last week by talking about the habit of our gratitude practice and why it may not be working.
Today, on Episode #68, we will explore the profound connection between mindfulness and gratitude and delve into how practicing mindfulness can enhance our ability to experience - and express - gratitude in our daily lives.
I just recently experienced one of my favorite ways to practice gratitude: On a long car ride.
My (already normally long) 7-hour trip became 10 because of the holiday traffic.
And a time that may have otherwise been spent lamenting the traffic, the wasted time or the sore and stiff back I might expect from sitting stationary for so long instead became a time for gratitude.
And it all started with mindfulness.
I have three techniques that I love to use that help make mindfulness and gratitude flow more easily into these moments:
- Mindful breathing:Taking a few moments to focus on our breath can anchor us in the present and allow us to cultivate gratitude for the simple act of being alive.
- Body scanning: This practice involves systematically scanning our body from head to toe, paying attention to any sensations or areas of tension. This helps us develop a deeper appreciation for our bodies and their abilities.
- Loving-Kindness Meditation: Directing well-wishes toward ourselves and others cultivates feelings of kindness and compassion and fosters gratitude for the interconnectedness of all beings.
So I can - and did - incorporate these 3 techniques into my drive.
At the start of the drive, I like to recite a meditation that brings into the forefront the idea of my trip being safe, comfortable and easy - not just for me, but for others on the road around me.
I make sure to position myself in my seat with my hands on the wheel and focus on my breathing for a moment before venturing out (or any time I feel I need to hit the “reset” button).
And I periodically do a body scan to check on where I may be feeling tension or pressure.
All of these things bring about gratitude:
- Gratitude for a safe vehicle to travel in, good weather and safe drivers around me.
- Gratitude for the moment and my ability and freedom to go where I want and need to go.
- Gratitude for a stronger body that can endure a long ride.
And all of this can be applied to other areas of our lives:
- Any time we are in pain.
- When we are letting go into sleep.
- In our relationships.
By cultivating mindfulness, we become more present, aware, and appreciative of the abundance that surrounds us.
So practice these 3 techniques the next time you are in your car, in your bed, sitting on your front porch, etc.
You may be surprised by the positive changes gratitude brings to your life.
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
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Habits, Mindfulness Routines & Self Care for Women 50 & Beyond
Happy Thanksgiving to all of my fellow Canadians!🍁
As we move into this holiday weekend (and a new month), we are going to start focusing on embracing gratitude.🙏
And today, on episode #67 of the Habit Thrive Podcast, we are kicking things off by talking about Three Reasons Why Your Gratitude Practice May Not Be Working.🤔
Sometimes - like around Thanksgiving, when we are around family and friends, enjoying the beautiful colours of fall and amazing food - it’s easy to find gratitude.🥰
It almost is impossible not to feel it!
Other times, we might have difficulty finding that feeling even if we want to.😕
One reason for that may be that we’re putting too much pressure on ourselves to get it “right.”
Gratitude is beneficial to us in many ways:
- It increases positive thoughts and emotions❤️
- It improves our mental🧠 wellbeing
- It improves our relationships👩❤️👨
- It helps our sleep quality😴 and immunity
So it makes sense that you would want your gratitude practice to work and work quickly!
But, having that question in your mind of whether or not you’re getting it “right”🤔 can actually make you feel more stressed and less grateful.
Another reason you may be struggling with gratitude is that you simply haven’t found your groove.
Gratitude might look👀 different for you than it does for me.
So think about when and where you feel the most sense of gratitude:
- Journaling early in the morning with a cup of tea or coffee☕️
- Journaling at night before bed✏️
- Sitting on the porch just taking in the sights, smells and sounds of nature🌳
- Taking a walk in the evening🚶🏼♀️
Try different approaches, and notice what works for you and what doesn’t.
And, finally, you may just think your gratitude practice isn’t working … but in reality, it is.☝️
Sometimes, we get so caught or overwhelmed with the big picture that we don’t even notice the small stuff:
- With our thoughts
- With our emotions
- With our relationships
So take a moment each day or at the end of the week to reflect on those moments where you felt gratitude moving in your life.🤗
Write it down, remember it and keep looking for those moments.
Welcome to the season of gratitude!
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Habit Thriver, I have a question for you ☝️:
What do you envision for yourself over the next year? Five years? Ten years?
Have you ever really thought about it?🤔
For me, I really started to think about and plan for this in 2009, when I crafted my first vision statement for my life.
I knew even then that I wanted to live my life teaching and helping others to be their best selves.💪
And as the years have gone by, and things have evolved and changed - as I have evolved and changed 🙌- so has my vision statement.
And, probably in the next few years, it will change again. Or at least get tweaked a little bit.😉
On Episode 66 of the Habit Thrive Podcast today, we are talking about how having these vision statements as a reminder of our goals for ourselves is a fantastic way to choose - and make a practice of - habits that support that vision.🧐
Maybe your personal vision is to focus on your health.
That vision might prompt you to:
- Start meal prepping each week🥦
- Set up routine doctor appointments and testing👩🏼⚕️
- Join a gym or walking group🚶🏼♀️
Making and keeping these habits may even lead to you discovering a new purpose or vision for yourself.
You might develop a love for cooking and start a blog to share your favorite healthy recipes.
Or maybe your walking group turns into a running group in order to prepare yourself for your first 5K.
It’s your vision and your purpose.
Own it!👊
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Last week on the Habit Thrive Podcast, we talked about how exercise has a direct link to our happiness.😃
Haven’t you ever noticed🤔 after a walk, hike or bike ride that you feel a rush of endorphins and a spike in your feeling of happiness?
Makes sense that we would crave that feeling and be exercising all the time, right?
But we don’t!😬
We often find ourselves saying ❌we’re too busy, ❌something came up, ❌we don’t have time to do frivolous activities when there are so many other items on our list that need checking off.
This week, on Episode #65, we are talking about the best kept🤫 secret for getting results when it comes to planning happiness:
Just Schedule It!✏️
And this includes your bike rides, kayak trips and after-dinner dog walks.
There’s a huge difference between saying “I’m going to start walking more” and saying “I’m going to go for a walk after dinner every night.”
The first statement is too general and does not set you up for success.👎
Instead, it puts you in an automatic “I’ll do it later” mindset.
That statement morphs into:
I’m going to start walking more when I have more free time.⏰
I’m going to start walking more when it’s not so hot/cold outside.🥵
I’m going to start walking more after I save up for some new walking shoes.👟
But that arbitrary start date you set for yourself never comes. Or, worse, it comes and you find a new reason to put it off.🤦🏼♀️
But if we schedule that activity instead, it keeps it up front and center and gives it a space of belonging.🙌🏼
Get out your planner and write “go for a walk” in your 7pm block every day.
Put a sticky note on your fridge to remind you after dinner.
Set up a group walk with some friends or neighbors.
Not only will you be much more likely to actually go on that walk, you’ll get the added benefit of the satisfaction that comes from checking off ✅an item on your list.
Win-win!🥳
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
On the Habit Thrive Podcast this month, we are talking about Planning Happiness😁, and today on Episode #63, I want to tell you about a major “aha”☝️ moment I had this past week while on a trip to Utah.
Our group went on a water hike🥾 in Zion National Park (A first for me and a check mark✅ off my bucket list!), and at the moment we rounded the bend on the last leg of our hike out, I found myself caught up in quite a magical moment.
The sun was shining on my face🌞, I was taking in the beautiful natural scenery🌲, I felt a rush of exhilaration for having accomplished this hike🙌, and I realized:
There is a direct link between exercise and happiness.🤝
And it doesn’t even have to be a “workout” in traditional terms.
You don’t need to go on a 6-hour hike through a canyon or lift weights at the gym💪 or run a half marathon. (Although you totally should if that’s what brings you happiness!)😉
But, rather, you can find happiness in simple physical activity.
Think back to a time when any type of exercise brought you joy and happiness.
- Maybe it was dancing with your friends in your living room when you were a kid.💃
- Maybe it was swimming every day in the summer in your teens.🏊🏻♀️
- Maybe it was taking walks around the neighborhood every evening, pushing your kids in a stroller.👶🏻
- Maybe it was going kayaking with friends on vacation last summer.🚣🏻♀️
There’s absolutely no reason that you can’t reincorporate these activities into your planning for happiness.
And you can start by setting a goal between now and the end of the year to start coming back to that thing that brought you joy.
- Have dance parties with your family - or alone!
- Join a local community pool or YMCA.
- Have a walk every evening after dinner with your dog, your spouse, your friends or neighbors.
- Find a kayak rental area near you and plan another weekend.
And once you have brought back that exercise or physical activity, notice how it makes you feel. Embrace that happy and joyous feeling, and CELEBRATE!🥳
Lorrie xoxox
Mentioned in this Episode:
10 Habits of Highly Happy People
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
Here on the Habit Thrive Podcast, we are all about making the most out of our habits in order to lead more Fit, Fearless & Fabulous lives.🙌
And today on Episode #63, we’re continuing our month of Planning Happiness by talking about Managing the Mundane to Manifest the Marvelous.💅
Think of some of your daily, automatic habits:
- Having a cup of coffee in the morning☕️
- Taking a bath before bed at night🌙
- Taking your dog for a walk🐶
You might dismiss these habits as mundane, “normal” daily tasks, but I want you to put them into a new perspective and think about how you can transform them into something marvelous:
- Drink a glass of water before your coffee so that you are hydrating before caffeinating
- Add some essential oils to your bath or listen to a short meditation while you soak
- Try a breathing exercise while you walk or simply practice being present in nature
Even the simplest of habits can be tweaked or stacked with other habits to help you Manifest the Marvelous.🥰
Taking a fresh approach to these habits can make you appreciate the things you thought of as mundane such as meal prepping, cleaning or even commuting to work.🚗
You may find that listening to a podcast on your way to work helps you get motivated💪 for the day ahead.
Meal prepping on Sunday afternoon might allow more time during the week to simply enjoy your lunch breaks.🥪
Or it might give you more time to be with family instead of spending all evening in the kitchen making dinner.
Practicing the mundane habits can also help them become more automated (so we don’t have to think about them🧠), which clears space in our minds to do more of the other things that bring the marvelous to our lives.
Try grouping the mundane into rituals:
- Morning - lemon water, coffee, meditation, journaling
- Afternoon - answer emails, check the calendar for the day ahead, wrap up work for the day
- Evening - take a walk, bathe/shower, journaling, lights out at the same time each night
Doing this can help ensure not only that you are getting these things done, but also that they are being done automatically and not taking up space in your conscious thoughts.😉
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
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Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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“You miss 100 percent of the shots you don't take.”
-Wayne Gretzky
I love this quote❤️and find that it completely applies to life with planning.
And this week on Episode #62 ot the Habit Thrive Podcast, we are talking about Planning Happiness.🤗
How many times have you thought🤔 something like:
- “I would really love to take a cruise to Alaska”
- “I think this year I’m going to start putting money aside each week for Christmas presents.”
- “I really want to remodel the bathroom and get that sink I’ve been looking at.”
Only to find you let the idea go because your brain🧠 starts saying:
- “I can’t take the time off work for that.”
- “My bills are so high right now, I don’t even know how much I could spare.”
- “I shouldn’t spend money on that when what I have is just fine.”
But what if you decided to overrule👩🏼⚖️ what your brain is saying and plan for it anyway?
What if you get out your calendar📅 and mark down a date to book that trip you have always dreamed of?
What if you make a note in your planner every Friday to transfer $25 or $50💵 into your Christmas savings account?
Of course, that doesn’t guarantee you will accomplish those things, but it certainly puts you on a path to reaching your goals.
You may find that you aren’t quite ready to take your dream trip this fall like you planned🤷🏼♀️ because there’s just too much going on.
But you know that next spring will be a lot less busy for you, so you can just shift your plan to the next season.
It doesn’t mean you forget about it; just that you learn to make space in your life for it at the right time for you.😊
Your planning journey doesn’t have to be perfect, and there’s no rule saying that you have to check off every box on your list!
But experimenting with planning for your next season can open you up to more “aha” moments🤓 around your schedule and provide time for the unexpected happiness in life that you might otherwise pass on.
It’s worth a try!
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Today, on Episode #61 of the Habit Thrive Podcast, we explore the best time for you to relax during the day so that your brain and body can let go into a blissful sleep.😴
As you’re lying in bed at night, there are a lot of factors that may be preventing you from drifting off:
- your own thoughts🧠
- pain and discomfort😫
- temperature🌡
- light💡
- illness🤒
- pets or children🐕
But one huge factor that you probably don’t even think about🤔 is cortisol.
Your cortisol levels are typically at their highest in the morning. That’s what naturally pushes us to wake up and get started with our day.
Throughout the day, those levels fluctuate, trending down toward the end of the day.
Lower levels of cortisol at bedtime mean better rest and the ability to more easily let go into sleep.🥱
But how do we control this drop in cortisol?
I’m glad you asked!😉
This month, we have been talking about various ways to relax during the day, why it is so difficult and how important it is to practice until it becomes a habit.
Those relaxation habits you have been practicing all month are the best tools for helping control the release of cortisol in your body.🙌
Stress = higher levels of cortisol.
So when you utilize your relaxation habits during stressful situations, you combat 👊 the release of cortisol and help ensure you enter your sleep cycle ready and relaxed.
The good news is that we have been preparing for this all month 💪 by recognizing the when, where and how of our relaxation habits.
So start to recognize your spontaneous moments of relaxation. Plan out your favorite relaxation techniques in your favorite places.
And notice how you begin to feel🤗 after a good night’s sleep.
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
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Earth to listener … are you there, listener?😵
Have you ever had one of those moments where you seemed to be in another world? Zoned out, lost in your own mind?🤔
Your friends or family might lean in close and snap you out of it, wondering what you were thinking.
If so, then you have found yourself on a spontaneous relaxation journey.🤗
You may or may not have been deep in thought.
You may or may not have been taking in some scenery🌴 or other sensation.
Inevitably, you will feel at least a tiny bit more at peace when you come back into the world🌍 around you.
Today, on Episode #60 of the Habit Thrive Podcast, we are exploring how to use these little moments to relax amid the chaos.🤯
Relaxation does not have to mean meditating by a lake or taking a nap on the couch.
You can find little snippets of relaxation nearly anywhere at any time:
- at home when the kids or grandkids have been running wild👶
- at work when the phones just seem to keep ringing📞
- at a social gathering where everyone is talking all at once👩👩👦👦
- at a music festival (like I did) where you’re surrounded by hundreds of strangers and blaring music🎤
Carve out little moments where you can listen to your breath for 5 minutes, take a bath in your hotel with your favorite essential oils or just close your eyes and listen for a moment.
You don’t need the perfect setting, the perfect timing or the perfect tools in order to relax. If you do, that’s great! If not, that’s OK👌, too.
Both planned and spontaneous relaxation will result in better sleep and a happier next day and day after that.
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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“When we change our habits, we change our lives. We can use decision making to choose the habits we want to form, we can use willpower to get the habit started; then - and this is the best part - we can allow the extraordinary power of habit to take over. We take our hands off the wheel of decision, our foot off the gas of willpower, and rely on the cruise control of habits.”
Gretchen Rubin
Better Than Before: Mastering the Habits of Our Everyday Lives
Last week on the Habit Thrive Podcast, we discussed The Relaxation Paradox: We Know We Should and Why We Can't. This week on Episode #59, we are moving past the “why” and into the “how” by Making Relaxation a Habit Using the C.A.R.E. Method.🤗
Through the C.A.R.E. Method, we will make relaxation:
C - convenient
A - appealing
R - reward-based
E - easy
Convenient: When and where do you feel most relaxed? 🤔
You might enjoy a slow morning with a cup of coffee☕️ and a magazine or newspaper.
Or maybe - like me - you are a productive machine in the mornings. Checking off items on your to-do list✅ and getting your work done early so you can lounge in the afternoon sunshine.
The best way to initiate a habit of relaxation☝️ is choosing a time and place that already works with your schedule.
Appealing: Involve all of your senses.👀
Think sounds, sights, smells, melodies and tactile sensations that make you feel relaxed:
- Essential oils in your favorite scent
- A comfy chair in front of the warm fireplace
- Meditation music
- Coffee brewing
- Birds chirping around a bird feeder or bath
If you set the scene to your preferences, you’re more likely to keep in the habit.😉
Reward-based: Habit stack your relaxation with a to-do list item.🙌
No, this isn’t a requirement. You don’t have to have worked or accomplished something or ticked off a to-do item in order to relax.
But, often, we can more eagerly tackle our less inviting tasks when we know that we are following it up with our relaxation habit.
Easy: Don’t overthink it!😵
Want your relaxation habit to be a bubble bath with a glass of wine, candles and soft music?🛀🏼 Go for it!
But if you’re not already a practitioner of relaxation, you might need to start small. And that’s OK, too.
Take a moment to enjoy a beautiful view.
Spend one minute focusing on your breath.
Literally stop and smell the roses!🌹
If it relaxes you, it’s all good.
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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It’s Friday evening after a long, hard week.
You’ve run yourself a nice, warm bath with some essential oils or Epsom salts.
Maybe you have soft music🎼 playing and your favorite beverage🍷 nearby.
As you sink down into the water, you grab your phone to just check one thing…
… twenty minutes later, the water is cooling and you realize you have gone down the rabbit hole of social media posts, news stories and comments.📱
You were supposed to be letting the stress of the day melt away, but you’re actually not relaxed at all!😳
What happened?
The truth is that relaxation is a habit that sometimes requires us to make a conscious decision to do.☝️
That’s our focus this month on the Habit Thrive Podcast, and we are starting today on Episode #58 by talking about The Relaxation Paradox: We Know We Should and Why We Can't.
Just like some habits we have discussed in past episodes, we are going to delve into relaxation by first exploring our why.🤔
When establishing any new skill or activity, knowing your “why” is not only important, it also inspires your first step.
Once you begin the steps toward your relaxation habit - and repeat them consistently - the habit grows until you no longer have to think about your relaxation time. It becomes automatic and non-negotiable because your body and mind crave it!
Relaxation provides numerous benefits that contribute to overall well-being and quality of life:
- Physically💪 - Stressed bodies release stress hormones that affect our heart, immune system, digestive system and sleep. Relaxation can promote a state of calm and relaxation to lower these.
- Mentally🧠 - Relaxation can help quiet the chattering mind, allowing more space for peace and quiet and leading to improved focus, concentration and mental clarity.
- Emotionally❤️ - When we are relaxed, our bodies release endorphins, which are natural feel-good chemicals that promote a sense of contentment. Relaxation can enhance our emotional resilience and improve our ability to cope with life's challenges.
Sounds great, right?
Then why is it so hard to just relax?!
There are three reasons for this:
- Your brain naturally seeks a quick dopamine rush, and we don’t get it when we relax. The positive effects of relaxation are more delayed, so often we don’t realize the good we are doing fast enough to satisfy our brain.
- You stress about relaxation! You feel like “just sitting there” is a waste of valuable time, so you spend your time thinking about all the things you feel like you should be doing instead.
- Your brain is drawn to drama. Remember that social media rabbit hole we talked about that prevented your relaxing bath?
So think about why YOU can’t relax.
Keep in mind all the positive benefits😍 you are missing out on when omitting relaxation from your routine, and find a way to eliminate your personal obstacles one step at a time.
By incorporating relaxation in our daily routine, we can create a positive cycle of self-care that supports our overall health and well being.
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
I would be so grateful if you would take a minute and provide some feedback on this podcast. It helps me keep things tailored specifically for you! Take the survey here.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
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Are you feeling Fit, Fearless & Fabulous yet?
This month on the Habit Thrive Podcast, we have been exploring each of these categories and how we might improve our feelings of Fit, Fearless & Fabulous.
On episode #57 today, we are asking the question: “Are you feeling Fit, Fearless & Fabulous?”
So … are you?🤔
If you are, that’s great, and you must be feeling extra Fabulous🥳 to have checked off all three boxes!
But maybe your Fearlessness just feels lacking.
Or maybe you’re not feeling as Fit as you once did.
Or maybe you aren’t really feeling any of it.😖
That’s OK, too!
There’s no rule saying that we all have to feel maxed out in the Fit, Fearless & Fabulous department all the time.
In fact, our barometers for these feelings change from month to month, year to year and season to season.
For example, I have discovered that I feel the most Fit during the summer months because I do a lot of the physical activities I enjoy like yoga and Pilates classes, walking the boardwalk, getting in the garden and, just recently, playing pickleball.
But, for me, the winter months are when I do most of my traveling and therefore they are when I feel the most Fabulous and Fearless (hello pedicures, sun dresses and tropical islands!😎)
So, today is all about checking in with ourselves and exploring our own thoughts around living Fit, Fearless & Fabulous.
Because when we know our bodies and minds well enough to predict what each season may bring, it gives us more information, more power and more choices around our health and happiness.
Lorrie xoxox
Mentioned in this podcast:
Episode #53: An Interview with Kelly Howard, Author of FIT: Active & Ageless for Life
Ramping up Your Spring and Summer Walking
Want to know your dosha? Take the quiz at chopra.com
I would be so grateful if you would take a minute and provide some feedback on this podcast. It helps me keep things tailored specifically for you! Take the survey here.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Things are heating up, and we are on fire🔥 here at the Habit Thrive Podcast!
One reason is that this weekend officially marks the one-year anniversary of this podcast!🥳
I truly would not be here without each and every one of you listening every week, so thank you🤗 from the bottom of my heart.
The other reason we are feeling the heat comes down to one simple word: Summer.
Last week, we started talking about habits to keep our cool during this hot and humid month of July, and today - on Episode #56 - we are digging deeper into some delicious,😋 cooling drinks and snacks and finding out what’s cool in your kitchen and garden.
Our first cooling item on the list this week is a bit of a no-brainer: water.
But what you may not know is that, according to Ayurveda, it’s actually best not to drink ice cold water because your body works too hard to regulate your temperature when you do.
Instead, opt for cool or room-temperature water and enhance it with some cooling additions like:
- Mint
- Lime
- Berries
- Cucumber
And, for an extra special treat, try these cooling additives in your favorite cocktail or mocktail such as a margarita or mojito.
Once you have your beverage of choice, you may be looking for the perfect summer snack.
One of my go-tos is a nice, cooling dip using ingredients straight from my garden.
A simple dip such as guacamole can use a lot of cooling ingredients like the limes we added to our water, avocado and cilantro.
If you’re not a fan of dips, you can throw together a simple summer salad with ingredients like watermelon, feta and mint.
Soooo refreshing!
So get out in your garden - or to your nearest farmers market or grocery - and start experimenting with herbs, fruits and veggies that can help you fight the heat this summer.
And if you don’t have a garden but want to try your hand at growing some of the ingredients we talked about today, try starting a few herbs in a small planter or container on your porch.
You don’t need a huge plot of land to grow something healthy and refreshing!😉
Lorrie xoxox
Mentioned in this podcast:
Cilantro Dip Recipe
Mango Lassi Recipe
Want to know your dosha? Take the quiz at chopra.com
I would be so grateful if you would take a minute and provide some feedback on this podcast. It helps me keep things tailored specifically for you! Take the survey here.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Ah, the sunny, summer month of July...☀️
The hot, humid, sticky summer month of July.🥵
For many of us, the increased heat and humidity experienced this time of year can really affect our bodies and our moods and sometimes even put a damper on activities we normally enjoy.
It’s not uncommon to feel the heat through:
- Increased inflammation
- Skin conditions
- Migraines
- Acid reflux/indigestion
- Bowel changes
- Irritability
But, despite all this, you can still feel fabulous in July!
And today on Episode #55 of the Habit Thrive Podcast, we are exploring the art of Keeping Your Cool…Habits That Help!
One of the simplest ways we can help keep our physical bodies cool is by staying inside during the hottest, sunniest parts of the day.
Do you normally like to take a walk after lunch? Try going before breakfast or after dinner instead.
Do you like to spend a lot of time in your garden? Experiment with plants that can grow in shaded planters on a covered patio.
And if you do have to be outside in the sweltering temperatures, try some adjustments that can help you keep your cool:
- Have plenty of water on hand
- Wear sunscreen and wide-brimmed hats
- Rent a cart instead of walking your round of golf
Another way to keep physically cool is to choose the right type of clothing for the weather.
Tight, binding clothing can often make us feel suffocated or overheated. Opt instead for lighter, flowing materials that allow a cool breeze every now and then.😎
You can also cool your mind by bringing in some calming activities we have talked about before.
One way is through breathing exercises. A great way to cool down through breathing is by using left nostril breathing. Just a few sets of breaths can bring your mind back down to a more calm state and in turn have a cooling effect on your mental and emotional being.
We can also keep our cool mentally by using our planners and journals.
When we map out our activities and events for the day or week, it helps us not to feel rushed and overheated because we know what’s coming and that we have control.
And in the times that we may feel like we lost control or things didn’t actually go quite as planned, a good brain dump in our journal can be a great way to reset and cool down.
So let’s chill together today and start implementing those habits to keep our cool.😁
Lorrie xoxox
Mentioned in this podcast:
I would be so grateful if you would take a minute and provide some feedback on this podcast. It helps me keep things tailored specifically for you! Take the survey here.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
“We can discover and experience joy in a variety of ways—doing those things we love to do, growing in intimacy or providing for others, and clarifying and coherently pursuing our values.”
-Pamela Ebstyne King, Ph.D.
What brings you joy?
For you, it could be spending time with family or friends.
It could be getting some alone time away from everyone else.
It could be certain activities or events.
Today, on Episode #54 of the Habit Thrive Podcast, we are diving into our July Joy list.
(And if you’re sitting there saying, “Wait, Lorrie, I don’t have a July Joy list” …No worries! We will take care of that today. 😉)
If you listened to and followed along with Episode #38, we talked about visualizing our perfect summer using to-do lists and researching vacation spots.
Our joy list is just a more targeted version of this visualization. It’s all about you!🙌
So, think about it. Take 5 minutes and jot down a list of things and activities that spark joy for you.
Some things that bring me joy are:
- Sitting on the patio in the summer evening
- Taking a family camping trip
- Traveling solo down South to visit new cities and old friends
- Kayaking with my hubby (also a great upper body workout!💪)
Your list can include one-and-done activities like taking a bucket list trip.
It can include seasonal activities like gardening or boating.
But it can also include things you want to incorporate into your habits all year round like enjoying a cup of coffee or tea in your favorite chair each morning or having family game night every Friday.
The scope of your joy is only limited to your imagination, so be open to the possibilities around you every day.
Now grab your list - even if it’s just in progress - and join me for a few moments of joy!🤗
Lorrie xoxox
Mentioned in this podcast:
Psychology Today interview with Pamela Ebstyne King, Ph.D.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Another new month on the Habit Thrive Podcast is bringing us another awesome interview!
Today, I’m chatting with Kelly Howard: An author and Fitness Consistency Expert with a Touch of Adventure.
Kelly is going to tell us all about her Fit is Freedom podcast, her upcoming book “FIT, Active & Ageless for Life” and how she helps women prioritize their fitness and get out of their comfort zones.
Take a peek at Kelly’s bio:
Kelly loves adding fun and adventure to life with outdoor activities like hiking, biking, backpacking, kayaking, and stand-up paddleboarding. She empowers women to adventure out of their comfort zones by trying outdoor experiences they have only dreamt of or possibly haven’t experienced in a very long time.
Her Fit is Freedom podcast, coaching, online courses, and events have changed the lives of thousands of women. As a frequent guest on podcasts and television, she also created the FOX TV Outdoor Houston Adventure series.
Kelly knows what it’s like to be busy juggling all the different aspects of your life … and she has heard every excuse in the book about how exercise doesn’t fit into that daily routine.
She’s here to help you make your health a priority so that you go into your next chapter feeling healthy, strong and vibrant!
Lorrie xoxox
Mentioned in this podcast:
Fit is Freedom Podcast Episode #189 (June 5, 2023) Start Sooner than Later - The Ones Who Love You Will Thank You!
Connect with Kelly:
Facebook: { FITNESS } Consistency is the Key: Motivation and Accountability for women
Instagram: @fit_is_freedom
Website: fitisfreedom.com
Podcast: fitisfreedom.com/podcast
Get Kelly’s Book: Fit, Active & Ageless for Life
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Now that we have our walking habits in place - or at least in progress - we are going to increase our benefits by adding some strength training to our routine.
And, no, I don’t mean getting on the bench press at the gym or swinging kettlebells (unless that’s your jam, in which case go for it!!).
I’m talking about simple exercises that will strengthen the specific muscles we need to achieve our personal goals.
But, first thing’s first.
Before you begin any strength training routines, it is important that you check with your healthcare providers (primary care physician, physiotherapist, chiropractor, etc.) to see if you have any health issues or conditions that should be considered.
They can help you determine the best way to safely approach your strength training.
Once you have the go-ahead from your provider, it’s time to consider your goals:
- Being able to lift heavy bags of soil for the garden with ease
- Moving your walk from flat pavement to hilly trails
- Doing housework with less back pain
- Lifting yourself into a boat or lifting a canoe over your head
Whatever your goal, write it down, and then consider when you want to achieve this goal.
By the end of summer? Before a trip you’re taking in the fall? Before the end of the year?
Putting a timeline on it gives you that goal to work toward and makes putting your habit into place a lot easier.
Finally, figure out which muscles need to be strengthened in order to achieve your goal.
If you want to lift those pots and bags of soil in the garden, you’ll need to strengthen your back, legs and glutes.
If you want to be able to pull yourself up onto the boat or kayak in the lake this summer, you need to strengthen your upper body and arms.
Now, just start with some movements that target those areas.
Start small, and gradually increase your range of movement, weight and intensity.
Once you start noticing results, use that feeling of success to keep driving your habits! 💪
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Should you be ramping up your walking?🤔
This is the question we are exploring today on Episode #51 of the Habit Thrive Podcast.
The answer is going to depend all on the why of your walking.
Last week, we talked about some examples of the why:
- Physical reasons like improving heart health, lowering blood pressure or easing back and joint pain.
- Mental health reasons like relieving stress and using walking meditations to eliminate the chatter in your brain.
- Sleep aid reasons like helping you relax at the end of the day and being in the morning sun to increase serotonin.
But you could also walk for social reasons like spending time with family or friends away from electronics and daily life distractions.
Or maybe you need to walk because, like me, you have a dog that requires a walk at least once a day.
If you haven’t already, I want you to take a moment today - right now, in fact - to think about your why.
Your why gets you out the door on those rainy days, keeps you going when you just don’t want to go any more and works with your walking habit to have you consistently benefitting from hitting your goals.
Once you have your why, your next step is to take a look at the walking habit you already have and see if you are accomplishing your goals.
A good baseline for a walking habit is 30 minutes a day at least 5 times a week.
If you’re not quite there yet, I suggest setting your sights on that goal and increasing your walking until you are consistently hitting that mark.
The good news is that simply getting this baseline will go a long way toward achieving the why you choose for yourself!
And once you get to the baseline (or if you’re already there), take a peek at my Ramping Up Your Spring/Summer Walking eBook.
It’s full of tips and ideas on how to make your walk more effective and more rewarding! 🤗
And the best part is that it’s free!
Check it out, and I can’t wait to hear how your walking habit is changing your life for the better!
Lorrie xoxox
Ramp Up Your Spring/Summer Walking: Whether you’re a seasoned walker looking to spice things up, or you walk occasionally and are looking for some motivation to make walking part of your daily routine, you will find some helpful tidbits in this booklet.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Hey there, Habit Thrivers, and welcome to Episode #50 of the Habit Thrive Podcast!🥳
I just want to give such a HUGE shoutout 🙌 to all you listeners out there who have reviewed, commented and encouraged this podcast through our first 50 episodes.
It truly warms my heart ❤️ to be connected to all of you through these episodes. I look forward to the next 50!
On today’s episode, we are moving into our theme for June - Summer Movement - by talking about the WTF of walking.
W - Why
T - Technique
F - Frequency
Your why keeps you motivated (and motivates you to restart a period of being unmotivated due to things like sickness, work, travel, or even weather).
The why consists of:
- Physical Reasons: Maybe your doctor recommended you start walking in an effort to improve your heart health, lower your blood pressure. You may find that walking helps ease back and joint pain. Or maybe you are planning a trip that includes a lot of walking and you want to work on your endurance.
- Mental Health Reasons: A walk is an opportunity to work on our breathing exercises and enjoy nature around us, which is a natural stress reliever. You can even find walking meditations to follow and use your walking to eliminate the chatter in your brain that may be bringing stress into your life.
- Sleep Aid Reasons: Walking in the evening can help you relax and expend some of your energy from the day. But walking in the morning also helps, as being in the morning sun increases serotonin, which aids in melatonin production.
The technique of your walking habit involves:
- How you breathe
- What shoes and clothes you wear
- Whether you start with stretches or just start slow
For your frequency, you should try to plan your walking habit in whatever way works for you.
We go on a walk in the evenings, but some people prefer morning or lunchtime walks.
You can go on one longer walk or 2 or 3 shorter ones.
You don’t even have to walk every day if you’re not ready for that.
What’s most important is that you set a goal or schedule and work on making it a habit.
Now lace up your walking shoes, and let’s go!
Lorrie xoxox
Ramp Up Your Spring/Summer Walking: Whether you’re a seasoned walker looking to spice things up, or you walk occasionally and are looking for some motivation to make walking part of your daily routine, you will find some helpful tidbits in this booklet.
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Welcome to the month of June, Habit Thrivers!
Today, we are extending our month of decluttering on the Habit Thrive Podcast just one more week with another exciting interview!
I’m talking with clutter expert Mel Mason about her journey to understanding and overcoming the clutter in her life and how it led her on a path to helping other people.
From Mel’s website:
“What she realized after coming back from the brink of despair and getting through her own chaos was that the outside is just a mirror of the inside … That set her on a mission to empower people around the world to get free from clutter inside & out, so they can thrive & experience happiness and abundance in every area of their lives.”
Mel offers a fresh approach to decluttering that focuses less on planning and more on feeling.
I guarantee you will find her insight and advice as intriguing as I did … and you may even have your very own “aha” moment!
Lorrie xoxox
Connect with Mel:
Facebook:Mel Mason
Instagram: @declutteringspaces
Twitter:@DeClutterSpaces
Website:declutteringspaces.com
YouTube: Mel Mason The Clutter Expert
Get Mel’s FREE eBook:Freedom from Clutter - The Guaranteed, Foolproof, Step-by-Step Process to Remove the Stuff That’s Weighing You Down
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
How we do one thing is how we do everything.
You may have heard a variation of this quote at some point, perhaps from a seminar, motivational talk or book.
It means that the way you approach or handle some situations or experiences in your life is a good indicator of how you handle all aspects of your life.
This week, on Episode #48 of the Habit Thrive Podcast, we are going to apply this sentiment to our decluttering practices.
If you have been decluttering along with us this month, you are sure to have noticed a shift in your mood, feelings and maybe even your day-to-day life.
That’s because decluttering and cleaning on the outside absolutely affects us on the inside! (And vice versa.)
- Decluttering the kitchen, pantry and fridge can lead to easier food prep - and perhaps better food choices
- Decluttering the front entrance may lead to getting out of the door on time or a feeling of peace upon returning home at the end of a long day
- Decluttering the bedroom may lead to a more relaxed, sound sleep
- Decluttering the mind through journalling or meditation may lead to better decisions around your wellness, bringing about a little more joy
With practice and being present in the moment, you can start to notice all the little positive effects in your life.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Happy Two-Four Weekend to my fellow Canadians, and happy decluttering month to all you Habit Thivers!
Now, take a breath.
Brace yourselves.
On Episode #47 of the Habit Thrive Podcast this week, we are diving into something that might make some of you shudder with dread…
… digital decluttering!😲
OK, so it isn’t really that scary (I promise!).
But if you are hesitant to dive into this particular form of decluttering, we’re going to talk about 3 steps to make it less daunting.
✔️Step 1: Make a list.
Decide what digital decluttering tasks you want to accomplish, such as:
- Emptying your email inbox and unsubscribing to unwanted emails
- Organizing your monthly bills to be automatically withdrawn (one less thing to worry about!)
- Making digital copies of important documents for easier access on the go
- Making an online photo album to share with family
✔️Step 2: Start simple.
Notice your “lowest hanging fruit.”
Especially if you’re not comfortable with technology, don’t get overwhelmed by a big project.
Start small by doing something like placing your first online grocery order for pickup or delivery. Or create a Dropbox account and make folders to organize your important documents.
✔️Step 3: Celebrate!
Here on the Habit Thrive Podcast, we love finding reasons to celebrate!🙌
Accomplishing even something small can give you more time to breathe and nourish your mind, body and spirit.
So when you figure out a new piece of technology to make your life easier and check something off your list, do a happy dance, and pat yourself on the back.
Happy decluttering!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
The Habit Thrive Podcast wants to give a shout out to all of the wonderful mothers and daughters out there. Happy Mother’s Day!🌷
Welcome to another episode for the month of May, where we are embracing the task of decluttering our lives, homes, bodies and minds.
Today, on episode #46, we’re going to be tackling the tough, heart-heavy stuff.
But, first, we are going to ease into our decluttering with some lighter stuff.😉
Last week, we started things off with a peek at how discovering your Dosha can give you insight into your habits around decluttering.
Knowing your Dosha - Kapha, Pitta or Vata (like me!) - can help you know when, where & how to declutter.
And, once you know, the next step is to get started!
If you’re not quite ready to tackle some of the heavier decluttering, try setting a timer for 10-15 minutes and working on a smaller project instead.
- Organize and clean your fridge
- Empty your desk drawer and replace everything so it’s easy to locate
- Pull your clothes from the closet and box up the heavy winter things to make room for summer items
- Pull weeds to refresh your garden and prepare for new growth
Even the smallest improvement can bring about a fresh, new perspective on your surroundings and improve your mood.
While a smaller, lighter decluttering task is easily approachable, many of us have a harder time tackling the heavier projects.
Maybe your garden shed has been accumulating random items as an overflow space over the winter.
Or you may have boxes upon boxes of papers, photos, knickknacks and other items you inherited from a family member.
Sometimes, standing in front of a bear of a project like these seems very daunting … and that’s totally normal!
We can help eliminate some of the stress that arises by approaching these projects in ways that make them more manageable. (Remember those Doshas?)
Vatas - Avoid getting distracted by setting intentions and making a plan for your project. I like to use my journal for this.
Pittas - Take a Saturday to empty the whole shed, clean it, organize it … done!
Kaphas - Invite someone (family or friend) to join you in going through your boxes. Share stories and memories along the way, and just take it one box at a time.
Whether your decluttering task is an easy one or a big project, play with different approaches. There is no one-size-fits-all way to declutter!
For now, I encourage all you mothers out there to enjoy your weekend. You deserve it!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
In this new month of the Habit Thrive Podcast, we are going to be tackling - or, to put it a better way, embracing - the decluttering of our lives, our homes, our minds and our bodies.
To kick things off this week on Episode #45, we are decluttering our way to happiness.
Because, if you’re anything like me, then being decluttered equals being, well, at least a little happier.
That’s the Vata side of me.
Vatas like decluttering, but they get distracted easily, going down rabbit holes or being drawn to other activities in the house.
That’s me!
You, on the other hand, might be a PItta: You want to “get ‘er done.” You prefer to empty the whole room, clean it, organize it … done!
Or maybe you’re a Kapha: Very loyal and emotionally attached to your belongings and possessions. (In this case, you might find it difficult to declutter and let go of things.)
Actually knowing your personality type is the first of three steps we are discussing today in decluttering your way to happiness:
- How to make decluttering more appealing to your personality
- How to make it a habit and stick with it
- How to reward yourself and celebrate
We are going to explore playing with…
WHEN to declutter - Morning or night? Weekday or weekend? All day or just for a short time?
WHERE to declutter - The garage? The kitchen? The sun room?
HOW decluttering brings us both extrinsic and intrinsic rewards.
By the end of this episode, I hope to have ignited in you a sense of playfulness and interest in how yoga, ayurveda and habits all come together on a daily basis - even around something as seemingly mundane as decluttering.
So, are you ready?
Take the Dosha quiz, pick a room (or a closet or a drawer…) and let’s get decluttered!
Lorrie xoxox
Want to know your dosha? Take the quiz at chopra.com
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Did you wake up this morning in a “funk”?
You know the feeling: You’re grouchy. You have no energy. You’re in a bit of a daze.
Maybe you wanted to start on your garden, but it’s raining.... or snowing.
Maybe you didn’t get a lot of sleep last night.
Maybe that one thing you’ve been putting off all week finally has to be done today and you just don’t want to!
Or, you may not even know why you feel this way.
You just want to crawl back under the covers and tell everyone to leave you alone.
Guess what? We’ve all been there.
And this week, on Episode #44 of the Habit Thrive Podcast, we are going to learn to recognize that feeling of funk and choose to press “Play”.
Not able to get your hands in the soil to start that garden? Press “play” on a gardening podcast and jot down some ideas or garden layouts in your journal.
Can’t seem to find the energy to get up and get going? Press “play” on your favorite Netflix series or that movie you’ve been wanting to see.
Trying to muster up the motivation to tackle that daunting project? Press “play” on your dance playlist and amp up your energy.
Whether your play is low-key and allows you to stay in that funk for a while or it’s designed to bring you out of your funk, the important thing is that you take control of the moment.
So play a game.
Play an instrument.
Play your favorite song.
Just play!
As Shania would say, “Let’s go, girls!”
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Hey Habit Thrivers,
Today's special episode comes from the beautiful shores of Cat Island in the Bahamas.
Join me in a wave meditation to experience the healing qualities of water.
All you need to do is set your intention, settle in and let the waves wash over you...
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
You put on your jammies, brush your teeth, turn out the lights and climb into your nice, cozy bed.
After a long, busy day, you just know that you’ll slip right off to sleep, so you close your eyes…
And then your brain says:
When will it be warm enough to start my garden?
What if I plant my tomatoes too soon and they die?
I wonder how much it will cost us to drive back and forth to the cabin this year with the price of gas.
I hope I didn’t hurt my friend’s feelings when I told her I couldn’t attend her party next weekend.
And on and on, until you realize you’ve been tossing and turning for an hour.
So you start calculating how much sleep you’ll get before your alarm goes off if you just close your eyes and go to sleep right. this. Second.
And then you start worrying about getting enough sleep…
STOP!
This worrying is a habit.
And if we know anything here on the Habit Thrive Podcast, it’s how to manage a habit. We’ve totally got this. ;)
On Episode #42, we are talking about taming the habit of worry.
Times of transition - whether from winter to spring, working to retirement or even just being awake to going to sleep - can bring about these worries as we think forward to the potential of what’s to come.
The first step to conquering your habit of worry is to recognize when that worry tends to pop up for you:
- At bedtime
- On a long drive
- First thing in the morning
- When you’re planning a vacation
Once you recognize your worry rearing its ugly head, you can train your brain to stop saying “What if…” and replace that thought with your vision of what the future will bring.
So join me: Learn how to take control of your worry and pivot that train of thought in a positive direction.
And, as musician Bobby McFerrin says: Don’t worry, be happy!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
Here’s a question for all you Habit Thrivers:
What is a habit?
A habit is simply a decision or series of decisions that are repeated on a regular basis until they become automatic and become a habit.
These habits come together to form our routines.
Picture what you do every morning. Without even thinking about it, you might:
- have a cup of coffee
- shower
- cleanse and moisturize your face
- brush your teeth
- take the dog out for a walk
- open curtains to let the morning sun in
Not only do you do these same things each morning, you probably do them at the same time and in the same order.
These habits all form your morning routine.
This week on Episode #41 - and the month of April - on the Habit Thrive Podcast, we are talking about Shaking Up Our Spring Habits.
So start by thinking of some ways that you can tweak your morning routine:
- sort and organize your beauty products for easy, convenient access
- check the weather forecast the night before and lay out your clothes for the day
- purge your closet, drawers and cabinets to eliminate unwanted and unused items that can clutter your space and get in the way
Each little tweak to your routine aids in reducing decision fatigue and freeing up brain power for the bigger decisions in the day.
And this practice extends to not just your morning routine, but any part of your daily life such as grocery shopping and meal planning, paying bills, night routines, preparing for a vacation, or planning a get-together.
Any time you notice that your changes make you feel better and make your routine more efficient, do a little happy dance!
You will find that improved habits and routines can bring more ease to your life, which will lead to more time for the awesome stuff!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: lorriemickelson.com
“Hurry up!”
“What’s taking so long?”
“When will this be over?”
We’ve all said it - or at least thought it - at one time or another.
Maybe while standing in line at the store, watching someone count out change. Sitting in a traffic jam on your way to work. Listening to a long story, or watching a boring movie.
Your body tenses up, you feel like you are about to jump out of your skin, and absolutely everything seems like it is moving in slow motion.
Well, Habit Thrivers, that is the feeling of impatience.
This week, on Episode #40 of the Habit Thrive Podcast, we are exploring how the spring season can strengthen our habit of patience.
Here in Northern Ontario, the snow is still falling, and it’s hard to keep that feeling of impatience at bay when it seems like spring should be taking over already.
But here’s the thing:
Wishing the snow would melt, looking out the window for the sun and constantly checking the weather report has absolutely no effect on when spring comes to stay.
All it does is add to your feelings of anxiousness when things don’t go your way.
So, instead, use times like these to work on making patience a habit.
- Be mindful of and grateful for the present moment instead of worrying about the future
- Use the time spent waiting to do something productive - or just something that you enjoy
- Plan ahead so that you can avoid things you know will trigger your impatience
And don’t forget to relax, breathe and check in with your emotions and thoughts during times of impatience.
Just remember: This, too, shall pass!
Lorrie xoxox
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It’s the end of another great month here on the Habit Thrive Podcast, and we’re ramping up our transition into spring.
Last week, we were visualizing our summer plans and putting things into motion to allow those visions to become reality.
But, now, I want to pull you back to the present.
This week, on Episode #39, I want you to shake things up from a habit perspective and think about...........
- What’s working right now for you in this Spring season?
- What’s not working for you anymore?
Thanks to the internet, there is no shortage of advice when it comes to healthy living and recommendations for curing what ails us.
You can easily find experts with all sorts of backgrounds telling you to “drink this,” “eat that,” “take these” … And there’s absolutely nothing wrong with experimenting with recommendations that interest you.
But, in your life and your body, YOU are the expert.
So just because blogs and articles and podcasts tell you that drinking warm lemon water in the morning will help with your digestion doesn't mean it will work for you.
Maybe the lemon upsets your stomach. Maybe your dentist told you to stay away from lemons. Maybe you just don’t like it!
Check it off your “I tried it” list, and let it go.
You might already have a habit that works for your digestion: Peppermint or ginger tea; a strong cup of coffee; plain, room-temperature water.
Is it a 365-day-a-year habit? It doesn’t have to be!
It is possible - and often best for us - to let certain habits come and go (and change) just like the seasons.
For example, you might find that a nice, warm bath on a winter evening helps you get that comfy, cozy feeling you need to fall asleep. But, in the summertime, that same bath might leave you feeling overheated and uncomfortable, and so you decide to skip the bath and use a cooling facial treatment instead.
Or you may find yourself drinking coffee on fall and winter mornings and switching to green tea with honey in the spring.
There are so many options and possibilities to explore and play with. 🙂
So be in the moment. Appreciate what works for you, and let go of what doesn’t!
Lorrie xoxox
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It’s time to talk about summer!
Yep, you read that right.
Although we haven’t yet put away our coats and scarves - and some of us are even still experiencing snow - NOW is the time to start visualizing our awesome summer.
And on that note, we are exploring the possibility of visualization in episode #38 of the Habit Thrive Podcast.
Meditation gurus say that the door to the subconscious opens in the morning. To me, springtime brings that feeling of “openness” in a similar way: Open to possibility, open to growth, open to new experiences.
Whether you have tried visualization before or not, the good news is that it is a skill that we can develop through practice.
And you can visualize practically anywhere at any time!
Well… maybe not while driving, as it does tend to relax you. ;)
Don’t think of it as sitting cross-legged with your palms up as if meditating. (Although you can certainly do it this way if you like!)
You can visualize while laying in bed, standing at the kitchen sink, sitting on your front porch, going for a walk or ski … the possibilities are quite endless!
And whether or not you believe in the Law of Attraction, believe me when I tell you that this. just. works.
So, picture it…
Look ahead to summer and visualize yourself where you want to be. Picture what you’re wearing, who you’re with, what you’re doing. Picture the sights, sounds and smells around you.
Maybe you’re lounging on the beach, grilling on your back patio, or just tending to your garden.
Think about the “to-dos” this brings to mind, and write them down:
- I need a new pair of gardening gloves.
- I should go ahead and make reservations for our vacation.
- I really want to buy a new grill this year.
Whatever it is, now is the time to start noticing the signs and opportunities to make your visualization a reality.
- Start checking sales flyers for deals on gardening equipment.
- Get your hotel/rental reserved before all the good spots are taken.
- Shop for your new grill before the seasonal prices start getting too high.
So, here we go…
Start visualizing your summer right now. What do you have to lose?!
Lorrie xoxox
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Welcome, Habit Thrivers, to a special Spring Forward episode of the Habit Thrive Podcast.
On Episode #37 this week, I am going to give some tips for making Daylight Saving Time flow more seamlessly into our routines.
I know that some of you may find the time change to be a cinch … but if you’re like me, you take at least a few days to feel “normal” again!
But with a few tips and tricks, you can stop dreading the time change and embrace it instead.
My first tip is to set your clock ahead the night before you go to bed.
This will ensure that when you do wake up in the morning, you won’t have that moment of “Oh yeah, it’s actually 8, not 7…”
And while you’re setting your clocks (don’t forget the stove!), be thinking about your rituals and routines - especially the night and morning ones. They are awesome for reminding your body and mind that it’s time to rest or time to wake up and take on the day.
Another tip is to plan on a quieter week. Again, a lot of us sometimes struggle with the time change at first; so it can be helpful to plan ahead on the things you want to get done - but try not to overdo it. ;)
Some of the other things I like to remember during this time change are:
- Pay attention to what you’re putting in your body (food and drink)
- Be vigilant with your vitamins, supplements and medications
- Don’t be tempted to give in to the urge to nap
- Keep to a normal bedtime
And, of course, cut yourself some slack this week.
You don’t have to check off all these boxes perfectly; just be the best “you” that you can be.
With your newly equipped toolbox of tips and tricks, this DST will be a breeze!
Lorrie xoxox
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Hey there, Habit Thrivers, and welcome to March!
To me, the beginning of March is like turning a corner from winter into spring.
Don’t get me wrong, I definitely enjoy a lot of things about winter:
- going snowshoeing or participating in activities and sports centered around the snow
- making (and eating!) hearty soups, stews and breads
- snuggling under a warm blanket with a hot cup of tea or coffee
But I love the sensation of coming out from under a rug, feeling the sun on my face and watching spring flowers begin to bloom. (Although, depending on where you are, those blooms might get covered up by some late-winter snowfall!)
And just like nature is starting to transition, we are going to begin to notice a transition within our habits, routines and bodies as well.
In episode #36 of our podcast, we are kicking off a New month and New Season full of New Opportunities.
As March begins to transition us from a vata/kapha winter season and into a kapha spring season, it can be important and helpful to know how our bodies respond to this seasonal change.
Learning about your dosha can help you prepare for the changing season and equip your toolbox with all the tools you need to have an easier transition.
So pop over to chopra.com and take the quiz to discover your Dosha.
And as you listen in to the podcast today, try thinking ahead to the upcoming spring season and recognizing how it makes you feel, how it challenges you and how you can help yourself take a breath and be open to the changes around and inside you!
Lorrie xoxox
From today’s episode:
Find your Dosha at chopra.com
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Hello, Habit Thrivers!
This is our final episode for the month of February and the last episode centering around Whole Heart Living.
Today, on Episode #35 of the Habit Thrive Podcast, we are talking about and Opening and Aligning our Heart Chakra.
For me, the Heart Chakra is one of the most accessible chakras to open, balance and relate to.
It’s easy to physically feel our heart opening up through meditation and breathing exercises, and that can often allow us to more readily access this chakra.
One way we can do this is through meditation and visualization.
Mindfulness Meditation can often be challenging. Although we try to keep our attention and focus on our breath, the mind can be very busy, distracting and chattering. And as much as we keep drawing our attention back to our breath, it can feel like a real tug of war.
With a chakra meditation (specifically a heart meditation), you’re giving your brain something to focus on that feels a little more tangible than the breath.
And even as we chat about the heart, and chakras below and above the heart, let the discussion be part of your meditation.
Settle on in, get comfy, press play, and join me in opening and balancing your Heart Chakra. I promise you that you will feel the amazing effects not just during the meditation but the effects will linger with you for a time afterwards.
Enjoy❤.
Lorrie xoxox
For more information on Chakras: chopra.com
For great chakra meditations: Insight TImer
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This month on the Habit Thrive Podcast, we have been talking all about our hearts. <3
We kicked off this season of hearts by figuring out what “whole heart health” means to us.
We explored the physical side of heart health that everyone recognizes: Anatomy, physiology, valves and blood flow.
We also talked about the equally important emotional side of heart health and how negative emotions like grief, depression, loneliness or anger can increase the risk for heart disease or actually do damage to the heart.
Last week, we changed pace a bit with a breathing exercise for our heart and introduced the concept of the “Future Me” heart.
In Episode #34 today, we are focusing on some strategies and suggestions for all three aspects of our hearts.
Although these three are connected, they each have methods of supporting positive health.
- Physical:Walking 10,000 steps per day (Or 5,000 or 2,500 or whatever works for you!)
Getting routine checkups/physicals
Finding exercises that you enjoy that get your heart rate up
Nasal breathing, which releases nitric oxide that helps widen blood vessels and improve oxygen circulation - Emotional:Talk it out with a trusted friend
Journaling and brain dumps, where you write down thoughts and then toss it out
Know what helps you to relax and rejuvenate like a good belly laugh, a good cry, yoga, a massage or bath - Future Me:More journaling to explore what gets you excited: Travelling, spending more time with your spouse, writing a book, starting a podcast, recovering and refurbishing furniture … the possibilities are endless!
So tune in, write down some ideas for supporting heart health that speak to you, and join me at the end of today’s podcast for another heart-healthy breathing exercise.
Namaste.
Lorrie xoxox
Mentioned in Today’s Podcast:
Episode #24 - Nikki Gangemi - CALM book and Interview
Episode#31 - Kate Galliett - Becoming Unbreakable Book and Interview
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Welcome, Habit Thrivers, to week 2 of Whole Heart Living here on the Habit Thrive Podcast.
Last week, I asked what whole heart living means to you.
Did you get a chance to think about it?
Sometimes, we find ourselves focused on one aspect of our heart.
- A yearly visit to our doctor has us thinking about our physical heart.
- A death in the family has us focused on our emotional heart.
- The beginning of a new chapter of our lives has us thinking about our “Future Me” heart.
But we also can find ourselves drawn to all three of these at the same time, our focus and energy pouring from one to the other and blending them every day into a life of whole-hearted living.
When you think about it in this way, the idea of keeping all aspects of your heart healthy may seem challenging.
But one way that we can take control of our heart health is with a simple yet powerful tool: Our breath.
Breath exercises bring peace to calm the emotion of our heart, gently massage our physical heart and are an excellent partner to meditation that can bring clarity for our “Future Me” heart.
So get comfy and join me today on Episode #33 for a chat and a breathing exercise. Your heart will thank you!
Lorrie xoxox
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February is a month full of hearts…
Chocolate hearts, candy hearts, paper garland hearts, and heart-shaped cards.
And in the spirit of that tradition, we’re celebrating hearts this month on the Habit Thrive Podcast in our own way.
We’re kicking off our theme of Whole Heart Living today by thinking about what “whole heart living” means to us.
When we think about heart health, we usually picture the physical health of our heart. Anatomy, physiology, valves and blood flow.
But heart health is so much more than that; it’s ... well ... emotional, too.
Negative emotions like grief, depression, loneliness or anger can increase the risk for heart disease or actually do damage to the heart.
That’s why it’s important to use our tools like journaling, yoga, exercise and meditation to help with stress management and creating some feel-good emotions instead.
That includes taking care of ourselves, and on that note I want to share with you an amazing summit that is happening this month: Love the Skin You’re In, hosted by my friend and colleague Sherry Jibb.
This free Women’s Empowerment Series is happening February 9-13, and there are so many incredible women signed on to share their expertise and help other women “embrace their true essence”!
I really hope that you’ll join me as I chat about habits, rituals and routines that will help us LOVE the Skin We're In.
So, take a deep breath (It’s good for your heart!), let it out slowly, and I will see you next weekend.
Lorrie xoxox
Sign up for the Loving The Skin You're In series here.
Mentions in the Episode:
-
The Wisdom of Menopause by Christiane Northrup, M.D.
-
The Breathing Book: Good Health and Vitality Through Essential Breath Work by Donna Farhi
-
Oprah's Quartery Magazine
Loving the show? Let’s connect! Find me:
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Well, Habit Thrivers, we have made it through the January blues and to the last episode of this month’s podcast!
So give yourself a pat on the back for pushing forward, listening to your body and (I hope) finding new ways to just feel better.
Today, I’m reflecting back to the first episode this month, where we talked about the “push-and-pull” feeling we all get after the holidays that we either need to be more active after a lazy holiday or just sit back and chill out after months of crazy planning and partying.
With that in mind, we are going to push forward into February with a special interview with Kate Galliett, a personal trainer and coach of over 20 years and author of “Becoming Unbreakable: How To Build A Body You Love To Live In.”
Kate believes that “being fit for real life is about far more than just exercise,” and she teaches us that we can take a body that feels broken and make it Unbreakable … no matter our age, physical condition or starting point.
Aches, pains and perceived negatives about our bodies tend to lead down a road of reduced quality of life. Even depression.
But, according to Kate, this doesn’t have to be true!
Every one of those sensations is a signal to explore. These signals give us information about the inner and outer state of our body like telling us that we need more sleep or less alcohol or more physical activity, etc.
Kate suggests being an explorer with your body. As we become curious, we remove ourselves from attachment to our pain, situation or circumstance.
Our pain is not who we are … it is merely a messenger.
Kate shows us that changing our relationship with our body’s sensations can give us hope for the future, allowing us to do the things we want to do…
- Travel
- Compete in races
- Paint
- Perform
- Create
- Get on the floor with our grandkids
Anything you can think of … the sky's the limit!
So, what do YOU want to do with your new, Unbreakable body?
Lorrie xoxox
Connect with Kate:
Facebook: Fit For Real Life
Instagram: @fit.for.real.life
Pinterest: Kate Galliett | Whole-Body Holistic Health & Fitness
Website: fitforreallife.com
Buy Kate’s book: Becoming Unbreakable: How to Build A Body You Love To Live In
For Shipping to Canadian customers: Amazon.ca
From Kate’s Book: “Cultivating and knowing your personal values in how you care for your body is a cornerstone of building your personal autonomy and it’s an unavoidable part of the journey to become Unbreakable. It’s an arena where other people have strong opinions that are rooted in their values, and as is often the case with opinions, folks like to give you theirs. But at the end of the day, it’s your body. You get to decide what you do with it and how you take care of it.”
Loving the show? Let’s connect! Find me:
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Website: lorriemickelson.com
Welcome back, Habit Thrivers!
In the Habit Thrive Podcast’s first episode of 2023, we talked about how some of us come into the New Year feeling like we need to hunker down and take a breather.
But sometimes, we experience more than just low energy in this first month of the year:
- Anxiety
- Trouble sleeping
- Sadness
- Exhaustion
This week on our 30th episode, we are exploring How to Feel Better when you’re in that post-holiday “funk" known as the January blues.
This goes along with our theme this month of moving out of the exciting, busy - and sometimes stressful - holiday season and into your next chapter by focusing on self-care.
One of the reasons you may be feeling the January blues is that there is less light at this time of year.
Light helps us create serotonin - the feel-good hormone that aids in melatonin production.
Melatonin is not only essential for getting a good night’s sleep, it also works as an antioxidant and anti-inflammatory, which is a great natural way to feel better physically.
So take advantage of the natural sunlight when it’s out:
- Go snowshoeing
- Take a walk in the park
- Have your coffee or tea on the patio
In addition to helping with a physical boost, the serotonin from the sunlight helps you feel better mentally.
You can increase your mental good vibes by connecting with others, too.
You can have a friend join you on that morning walk, call a family member who you know is struggling with the blues or reach out to a local organization and ask to volunteer.
Talk to others about how you are feeling. Be open and honest with your needs, even if the “need” is to let go of some things that are causing you stress.
What’s important is that you accept where you are, get curious about where you want to be, and give yourself some grace to take care of the most important tools you have: Your mind and your body!
And if you are in Canada, follow the #Bell Lets Talk Campaign in the month of January to support everyone and anyone who you feel needs support, including yourself♥. Let's Talk Day is January 25th, 2023.
Lorrie xoxox
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We kicked off the month of January last week by talking about the importance of having balance: A little activity, and a little rest.
This week, on Episode #29 of The Habit Thrive Podcast, we are going to focus on the “rest” side of the balancing scales.
There are many ways you can rest besides just taking a nap or lounging in your favorite chair.
You can rest your eyes by taking a break from screen time. Rest your mind with meditation or some music. Or, like me, rest your liver by participating in Dry January.
This is something that I decided to do on the spur of the moment, but it has really given me an opportunity to use Charles Duhigg's Habit Loop of Cue-Routine-Reward that we talked about on Episode #23.
In my case, I would have a date night with my husband on the weekend (the Cue) and would often have one or two drinks (the Routine) and enjoy a nice sense of connection and relaxation ( the reward) at the end of a long week.
Once I started swapping my cocktails for mocktails, I noticed that I was sleeping better and waking up feeling more refreshed (the Reward). And I definitely feel proud of myself!
Now, will my new habit of "resting my liver" carry over into February when I go on vacation?
Maybe. Maybe not.
Or maybe I will find a middle ground where having alcohol is an occasional treat instead of a weekly habit.
Either way, I’m exploring and finding what’s right for me using the Habit Loop. And that’s what I want you to do, too!
Whether you choose to participate in Dry January with me or try something else, just test the waters of some new habits and routines that can bring more rest into your life.
Cheers! ;)
Lorrie xoxox
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Hey there, Habit Thrivers!
It’s a new year, a new month and a new episode of the Habit Thrive Podcast. And, today, we’re talking about knowing When to Rest & when to Move in Your Next Chapter.
As you enter into this new year/post holiday time, most of you will find yourselves falling into one of two categories:
- You just spent a whirlwind month (or more!) with your planner packed with activities, projects, parties, food and fun times. Now you want to just take a deep breath, clear your calendar and RELAX! Or…
- You spent the holiday season indulging in foods you don’t normally eat, taking naps, watching movies every night and putting some things on your to-do list on pause. Now you are recharged and ready to GET MOVING!
No matter which of these categories you fall into, it’s important to recognize that we need balance in our lives.
And you already know this at least on a subconscious level, because your body is trying to balance the past month’s activities - or lack of activities - by “craving” the opposite.
So, I’m going to suggest we all start at the same place: Listening to our bodies and reaching for the lowest hanging fruit.
What I mean by that is to get moving by starting with your favorite activity. You don’t have to run a marathon or even run at all. Take a walk, follow a yoga video online, ride your stationary bike for 30 minutes. Anything that gets you moving is the perfect activity!
Then balance that activity with some relaxation or “me time.” But instead of just laying on the couch until you lose track of time, plan your downtime so that you get a little and then go back to some movement.
The goal is to not force yourself to do things, but rather listen to what your body is saying and plan your day with that balance mindset.
And with that, I say to get up, get moving … and then perhaps take a nap. ;)
Lorrie xoxox
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Happy New Year!
And welcome to the fifth and final episode for the month of December.
This month on The Habit Thrive Podcast, we have been exploring our Habit of Stress. Today, we are going to wrap up that discussion by Harnessing our Stress for an Awesome 2023!
As many of you are no doubt contemplating New Years resolutions or even just thoughts of where you want your life to head in the next year, I have three suggestions for you to ponder and perhaps explore:
First, ditch the resolutions and embrace intentions instead.
Traditionally, at New Years, the practice for many of us has been to set New Years’ resolutions. And while there’s nothing wrong with setting goals or having a bucket list (In fact, those of you who know me know that I’m a huge fan!), I challenge you to focus more on WHO you want to BE rather than WHAT you want to DO.
So, do you want to BE happier? Healthier? Fitter? Stronger? More organized? More awake?, More aware?, More present? More curious? More connected to your community or family?
Let's chat about how to use your “BE” to launch your “DO” for 2023.
Second, entertain the idea that stress can actually be your friend and can be helpful when it comes to your intentions.
When we can see, feel and understand that the physiological stress response in our body can be changed by our thoughts about stress …it is not only mind blowing but life changing.
To help with that understanding, I encourage you to watch Kelly Mcgonical’s TED Talk: “How to make stress your friend”.
Kelly Mcgonigal is a health psychologist teaching at Stanford University and specializing in the mind-body connection, teaches us the power we have to control what happens to our body and our mind.
Trust me when I say it is life changing AND potentially life saving!
My third suggestion is to simply celebrate your successes along the way.
Instead of kicking yourself for missing a day at the gym or eating a bowl of ice cream instead of yogurt, give yourself grace and instead look for your wins.
Maybe you successfully used Nikki Gangemi’s CALM Method (Episode #24) to reframe some negative thoughts. Or chanting along with Suzanne Mongrain-Smith (Episode #26) made you feel more connected to the world around you.
Give yourself a big pat on the back and CELEBRATE!
Have a wonderful New Year's Eve, New Year's Day and I will see you next year!
Lorrie xoxox
2013 - How to Make Stress your Friend Ted talk
More About Kelly McGonigal, Ph.D.
Kelly McGonigal is a health psychologist teaching at Stanford University and specializing in the mind-body connection. Her work focuses on how we can translate neuroscience and modern psychology research into practical strategies for better health, happiness, personal success, and relationships. She is the author of The Upside of Stress, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It and Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Pain.
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Merry Christmas, Habit Thrivers!
And welcome to Episode #26 of The Habit Thrive Podcast.
In today’s episode - Part 4 of our series on The Habit of Stress - I have a very special treat for you!
I will be sharing a recording from my dear friend and colleague Suzanne Mongrain-Smith, a registered yoga teacher, secondary-school music and drama teacher, mentor to many and accomplished recording artist.
Suzanne is known for her angelic and soothing voice and shares her passion and soul gifts of music, sound and vibrations through her original compositions and recording of mantras on her Kuvalaya album.
To me, this is the perfect time of year to listen or to sing along with a Peace Mantra like Suzanne’s. It has been a tough few years, and my hope in sharing this is to share some love and peace with you now and throughout the year ahead.
So take a moment to relax today and allow your stress to take a back seat while you enjoy a peace serenade by Suzanne Mongrain-Smith, her daughters and friends.
Namaste.
Lorrie xoxox
Visit Suzanne Mongrain-Smith:
Website: https://www.kuvalayamusic.com/
Email: suzannemongrainsmith@gmail.com
Facebook: Kuvalaya by Suzanne Mongrain-Smith
Mantra Meditations: Apple Music, Spotify, and YouTube
Podcast: Chant with Kuvalaya
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: https://lorriemickelson.com
To recap this month on The Habit Thrive Podcast, we have been talking about our Habit of Stress.
We kicked off the series by looking at the components of the Habit Loop created by Charles Duhigg.
We used this approach to recognize the habits associated with our stress, reframe them and as a result bring more joy and peace into our lives.
Last week, I interviewed Nikki Gangemi, entrepreneur and creator of the CALM™ Method: 4 Simple Steps to help you go from Chaos to Clarity.
Nikki explained how her CALM™ process shows us how to tap into any negative feelings and turn them around into a positive thought. We even tested it out on some holiday stressors!
This week, we are continuing the theme by asking if yoga can help with our Habit of Stress.
The short answer: Yes!
Yoga can - and does - help relieve the Habit of Stress when we are open to the three aspects of yoga:
- The physical postures (or Asanas), which helps us process the physical manifestation of stress in the body such as stiff shoulders or a tense neck.
- The breath practice (or Pranayama), which brings us into a relaxation response and allows the release of stress.
- The meditation, which gives us that chance to explore and manage our stress as we “dance” with our thoughts.
And you don’t have to experiment with all three aspects at once.
Your yoga practice should consist of whatever aspect or combination of aspects are most helpful for you. The beauty of it is that all three are readily available and with you any time you need them, day or night.
So, what are you waiting for? Deep breath in … long breath out …
Lorrie xoxox
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“In daily life, we see people around who are happier than we are, people who are less happy. Some may be doing praiseworthy things and others causing problems.
Whatever may be our usual attitude toward such people and their actions, if we can be pleased with others who are happier than ourselves, compassionate toward those who are unhappy, joyful with those doing praiseworthy things, and remain undisturbed by the errors of others, our mind will be very tranquil.”
-The Yoga Sutra of Patanjali
Last week on The Habit Thrive Podcast, we began December by talking about our Habit of Stress and how we can reframe our stressful thoughts in order to bring about more peace and joy.
This week, we are continuing to talk about how to take that stress and transform it into something positive.
On today’s special episode, I’m talking with Nikki Gangemi, entrepreneur and creator of the CALM™ Method: 4 Simple Steps to help you go from Chaos to Clarity.
This powerful and effective practice is the perfect tool for our toolbox during this season (and really any time we experience stress or chaos).
Nikki will take us through the steps of her CALM process, which shows us how to tap into any negative feelings and turn them around into a positive thought.
The CALM™ Method, created to help other entrepreneurs grow their business, can be applied to any thought, feeling or stressful situation that arises through the holiday season as well.
Take thoughts like:
- “I don’t know when I will have time to finish shopping.”
- “The weather will probably be too bad for traveling.”
- “I’m hosting Christmas this year, but my house isn’t nice/big enough and I worry my family will not have a good time.”
- “What if I can’t find the perfect gift?”
With the CALM™ Method, we take those negatives and turn them into positive, empowering thoughts that we can help control.
- “I will schedule some time in my planner to finish up. I still have plenty of time.”
- “There’s no guarantee there will be bad weather, so I have to believe it will be OK. And I’ll plan to leave early just in case.”
- “I’m so lucky to be able to have my family in my home. We will have so much fun together!”
- “The gifts I have are thoughtfully chosen, so they will be perfect.”
So join me as Nikki takes us through her 4 steps guaranteed to help bring less chaos and more clarity not just to this season but to any season!
Lorrie xoxox
Visit Nikki Gangemi:
Website: https://nikkigangemi.com/
Linkedin: nikki gangemi
Instagram: @mindfulmattersllc
Facebook: Mindful Matters
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram: @Habitguru365
Website: https://lorriemickelson.com
This month on The Habit Thrive Podcast, we are going to shine a light on what I like to call our Habit of Stress.
I know it seems a little odd to be focusing on stress during the season of joy, peace and celebration - even I did a little double-take looking at the word “stress” on my podcast calendar.
But, by exploring the idea that our stress response could be habit based ( at least sometimes) I find it gives me hope. For me, it helps me recognize it, reframe it and as a result bring more joy and peace into my life. And this is my hope for you too.
So join me this week as we apply Charles Duhigg's Habit Loop of Cue-Routine-Reward ( From the book The Power of Habit) to stress and our stress response.
Whenare you"stressed" or thinking stressful thoughts? (the Cue)
What are you saying to yourself? (Routine or Behaviour)
How can you create a Reward that encourage you to reframe your thoughts and carry on?
Be open to what arises....Happy exploring 🙏.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Website: https://lorriemickelson.com
It’s bedtime.
The lights are out. The bed is cozy. The temperature is perfect.
You snuggle in with your head on the nice, cool pillow.
And then…
Your brain starts its nightly banter:
- Did I remember to put eggs on the grocery list?
- What time is the party on Friday?
- Have I given the dog her medicine this month?
- Why didn’t Jim at work say anything about the Christmas gift exchange?
- I need to get an oil change this week. Maybe Thursday. Or Friday. No, Wednesday.
And around and around it goes!
One of the main reasons many people find surrendering to sleep to be a challenge is that, very often, their mind starts to chatter away just like that.
Today, we’re wrapping up a month talking about sleep on The Habit Thrive Podcast with Episode #22: Strategies to Fall Asleep and Stay Asleep.
We've been working on our daily routine (which may now include an evening and morning ritual) to prepare for sleep. Things like:
- Being mindful of when you consume caffeine, alchol, sugar
- Eating your heavier meals earlier in the day
- Stopping screen time an hour before bed
- Meditating or listening to sleep podcasts in the evenings to wind down
But what happens when you finally lay in bed and despite all your preparations, you just can’t surrender to sleep?
The key is to distract your thoughts.
You may try using your phone or a sound machine to drift off to the sound of the ocean or a nature scene or rainstorm. The sounds take your mind to another place, away from those thoughts creeping in and keeping you awake.
Maybe you prefer not to have any electronic devices in your room at night; or you find that while the sounds distract you from your thoughts, you eventually end up unable to sleep because you can’t stop listening to the birds or the waves or the traffic sounds…
Try breathing exercises instead, focusing on the sound of your breathing or even counting your breaths.
Or count sheep. Or backwards from 100.
And if none of this works, simply try the method of closing the book on your thoughts. Picture the thoughts running through your mind as words on a page in a book or in your journal and, in your mind, close the book on those thoughts for the night. You’ll be surprised how well it works!
But falling sleep is only half the battle. Some of us struggle with staying asleep, too!
So you finally drifted off - surrendered to that good sleep - and suddenly it’s 3am and you’re awake again.
Maybe you’re hungry or need to take a trip to the restroom. Maybe you got too hot or cold. Maybe the dog was barking or a loud truck drove by. Or maybe you just woke up and really have no idea why.
Don’t worry over why you’re awake or even THAT you’re awake.
Instead, focus on your breaths and tell yourself:
“It’s OK. I’m still resting. My body is still resting. My brain is still resting. I’m still rejuvenating. I’m just going to keep resting.”
Keep the light to a minimum. Don’t turn on the TV or get out your iPad. Go back to whatever exercise helped you give in to sleep the first time, and surrender again.
And gently remind yourself that tomorrow is a new day!
Lorrie xoxox
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Hey there, Habit Thrivers!
In today's episode we dive into the concept of how a "good day's waking leads to a good night's sleeping"( Dr. Andrew Weil).
As soon as we open our eyes in the morning, we are preparing for a good night's sleep. I know it seems strange but honestly, if you move through your day thinking about your "future sleeping self" it impacts your thoughts and the decisions that you make about your health as you move through your day. It is really quite cool.
Now that’s not to say you should stress about whether or not everything you’re doing is going to cause your sleep to be disrupted. That in itself could be a surefire way to prevent a good night’s sleep!
I like to apply the 80/20 rule to my sleep.
Basically, this means that I give myself some grace by not expecting perfection 100% of the time.
Over the past couple of weeks experimenting with your sleep routine, you might have set some standards for yourself like:
- Starting a bedtime routine by 7:30pm
- No caffeinated beverages after Noon
- Stopping screen time before 9pm
- Turning off or dimming all the lights an hour before bed
- Having your heavier meal at lunch and your lighter meal at dinner
But between the holidays and the weekends and life in general, sometimes it can be difficult to stick with all of those goals all of the time. And there’s no rule saying you absolutely have to tick off those boxes every day.
Let your routine relax a little from time to time, and know that that’s OK:
- Attend a holiday get-together or dinner with friends
- Go out for an afternoon latte to catch up
- Watch a late Saturday night movie on the couch
- Enjoy a special treat at dinner or for a late night snack
Even if you wake up the next morning feeling a little bit sluggish, if you look back and think to yourself, “You know what, it was worth it!” … just move on with your routine the next day. You truly have the control and power when it comes to your own sleep routine. So you do you:-).
Love Lorrie xoxox
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We've all been here: Waking up the morning after a not-so-great night's sleep feeling sluggish, grumpy … maybe even a little regretful.
You think back to the night before, when you got caught up in a Netflix series until way past your bedtime.
Maybe it seemed like a good idea at the time, but the lack of planning and a nightly sleep routine has left your body craving some energy and you paying the price.
This week, on episode #20 of the Habit Thrive Podcast, we're talking about creating an evening routine or ritual that will help us to surrender into sleep.
Some of the benefits of a good night's sleep are:
- More energy during the day
- Better mood
- Mentally clearer
- Less pain
- Less food cravings
My goal during our sleep focus for the month of November is to nudge you towards a consistent and perhaps earlier bedtime.
Step one is to put into motion things that signal to your body that bedtime is approaching. Your are ready to let go of your wake cycle and surrender to your sleep cycle.
According to Ayurveda, Kapha time of day (6-10pm) is a great time for an evening sleep routine. Your routine can start hours before bedtime but I would suggest at least an hour before bedtime.
You can do things like:
- start closing blinds and turning off lights when you are done in a room
- Turn the temp down
- do some yoga stretches in bed or on the floor
- Listen to a meditation audio
- Brush your teeth to discourage any late snacking
- Journal or brain dump to clear your mind
Like last week, just explore, notice what works and what doesn't. Tweak your list and do what works for you.
Sweet Dreams!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Website: https://lorriemickelson.com
Books or sites mentioned in this episode:
Ayurvedic Clock: https://lifespa.com/ayurvedic-lifestyle/circadian-rhythm/nobel-prize-validates-ayurvedic-circadian-clock/
Book: Change your Schedule, Change Your Life by Dr. Suhas Kshirsagar
Often, in our busy and rushed lives, we look at sleep as something that needs to be done. Almost like a chore.
How many times have you looked at the clock in the evening, thought about all the things you had on your to-do list, and said, “I have got to get to sleep…”?
STOP thinking of sleep as something you have to “get to” and start thinking of something you “surrender to.”
That’s step one of this month’s focus on sleep on the Habit Thrive Podcast.
Today, we’re going to kick off the sleep conversation by talking about “Putting yourself to sleep.”
The month of November - and the fall season in particular - can make sleep more challenging due to the drop in light.
The drop in light decreases our serotonin; which affects not just our melatonin (the sleep chemical) but also our perception of pain and even food cravings - making this an especially challenging time!
So when we could be using sleep as a tool to recharge and rejuvenate our minds and bodies, nature and the season almost seems to be working against us.
Think back to when you were a kid and your mom or dad said it was time for bed.
Were you immediately under the covers, eyes closed, tucked in and snoozing obediently?
Of course not!
Back then, sleep was “boring.” It was much more fun to be awake. There was more to do.
And you would do almost anything to postpone lights out:
- Another glass of water
- Another story
- Checking the closet for monsters
- Questions
- Tears
- Anything
That’s how it was for me, at least.
But, at some point as I grew, I came to actually look forward to bedtime and appreciate the need for sleep.
This week, we are going to start planning for better sleep by thinking about how much sleep we want to get at night and using that goal to set a consistent bedtime.
Once you find consistency with your bedtime, you will begin to notice how it benefits you throughout the next day.
So make note of what works for you and what doesn’t, and start letting go with your sleep.
And, for a little bedtime meditation try this variation of a Loving Kindness Meditation:
May I feel protected and safe.
May I feel content and at peace.
May my physical body support me with strength.
May my days and my nights unfold smoothly with ease.
Here’s to sweet dreams!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Website: https://lorriemickelson.com
This week, on Episode #18 of the HabitThrive Podcast, we are wrapping up our month of Gratitude with a big bow.
In the past few weeks, we’ve been learning how gratitude is a powerful tool that we can turn into an even more powerful habit.
In our wrap-up episode, we’re driving home one of the most important things to remember: Gratitude is a practice … The more we practice it, the more we benefit from it!
The best way to make anything a practice is to find a way to make it work for you.
You wouldn’t choose to go to the gym alone if you were better motivated in a yoga class with your friends.
Like a workout routine, a sleep routine or just about anything else, gratitude isn’t a one-size-fits-all practice.
So notice how you practice.
Are your moments of gratitude spontaneous? Try being more intentional. Focus on moments of gratitude first thing in the morning or right before going to bed at night.
Start a gratitude journal.
Already have one? Write in it at a different time, on a different day or more frequently.
You may find that your gratitude practice needs to be more or less formal depending on the time of year. Some of us need an extra “oomph” of gratitude in those darker, colder months than we do when the sun is shining and the birds are singing in the spring.
Try something different. And then try something else.
Notice how those changes make you feel.
Knowing what works for you and making the connection between expressing gratitude and how you are feeling in the moment will bring you to a stronger gratitude practice!
We’re also wrapping up our month with an act of gratitude that will allow us to share the benefit of gratitude with someone else.
Write a gratitude letter to a family member, a friend, a coworker, a neighbor or acquaintance. Express gratitude for an act or influence they have had on you.
It can be in the form of a short note, a card or a longer letter. Just like in your gratitude practice, your letter can be done in whatever way is best for you.
Writing the letter will benefit you, receiving the letter will certainly benefit them and you might even start a chain of gratitude!
Lorrie xoxox
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This month on the Habit Thrive Podcast, we have been talking about Gratitude.
We’ve explored the power of gratitude, how to flex our “gratitude muscles” and all about making gratitude a habit.
This week, on Episode #17, I talk about how gratitude can be a powerful part of our toolbox during challenging times.
It’s easy to find gratitude when the skies are blue, the birds are singing and everything's coming up roses.
Ask someone who just won the lottery what they’re grateful for. Or someone who just had their first child or married their high-school sweetheart. Easy, right?
But what if you asked someone who just lost their job? Their home?
That can be a little more challenging.
Never - in my lifetime, anyway - has there been so much turmoil in the world: From COVID to the war in the Ukraine and other areas, to hurricanes in the States and Eastern Canada to climate change everywhere and a whole host of head-scratching, soul-depleting decisions and individual actions from our fellow human beings.
You may be asking yourself: How does gratitude fit into this mess?
Just give it a try.
Look for the bright spots.
Look for the blessings.
Your favorite pair of socks. A new cell phone. A chat with a friend. A hug from a family member. An encouraging word from a coworker.
There is no such thing as a trivial, selfish or an incorrect gratitude practice!
Gratitude doesn’t solve the “problems” of the world, but it does help us discover those things that we hold most dear.
The things that help us face each day and take action in our lives.
So take a moment today (and tomorrow) to think about what you are grateful for. Then share that gratitude with your loved ones so that they can feel the blessings, too!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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In this week’s episode I address the questions: Can a gratitude practice really become a habit? and Can it be as easy as brushing your teeth?
The answer is absolutely! Especially if you follow the habit loop system (Cue - Routine - Reward) first described in the book, The Power of Habit by Charles Duhigg Also have a peek at his book for interesting historical snippets such as how the habit of daily teeth brushing came to be in the 1900s in the United States. Very interesting from a public health perspective and marketing perspective as it relates to the toothpaste Pepsodent.
So, to make gratitude a habit, let’s apply the Cue, Routine, Reward Habit Loop System:
Cue - When you first open your eyes in the morning or when you realize you are awake
Routine - Think of or say out loud something that you are grateful for (cozy warm bed, comfy pillow, good night’ sleep)
Reward - Sit with the feeling, notice how it focuses your mind on the positive, how it makes you feel more awake, happier and maybe even lighter in your body as you step down on the floor. And notice how it opens your awareness to more gratitude as you move through your day!
Try it for the month of October and notice when it becomes a habit. I promise you that it will change your day and quite possibly your life.
With Love and Hugs,
Lorrie
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Instagram: @Habitguru365
Website: https://lorriemickelson.com
You may have heard the saying, "What you focus on grows."
When you focus your attention and energy into positive things, you invite even more positivity and happiness into your life.
This week on Episode 15 of The Habit Thrive Podcast, we focus on opening our eyes to the beauty and blessings around us and perhaps snapping a photo or two to savour these blessings even longer.
So, what are the things that make your heart swell with those warm, fuzzy feelings?
-Sunrises and sunsets enjoyed by yourself or with a favourite person
-Family get togethers and belly laughs with friends
-Pets nestled with you in front of the fireplace
-Flowers hit by the sun at the perfect angle
-A gorgeous plate of food
-A last fall canoe or kayak
-Watching kids jumping in piles of leaves or jumping in yourself
-A hot cup of coffee or tea
-A rocking chair
Anything goes!
As you start to notice the things that make you feel grateful, snap a picture of those moments.
Not to take away from the moment, but to help you savour it, share it, and remember it. This is how gratitude opens our heart and keeps on giving!
And let gratitude fuel this chapter and your next.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Website: https://lorriemickelson.com
Click here to listen to Hailey Bartholomew's TED Talk.
What are you grateful for?
It could be something as simple as the transition into cooler, crisp fall weather or the fact that you finally perfected your chicken soup recipe.
It could be something bigger like the birth of a child in your family, a promotion at work or the purchase of a new home.
This month of October on The Habit Thrive Podcast, we are focusing on gratitude.
And in Episode #14 today, we’re asking: Why is gratitude so powerful, and how do I make it a habit?
According to the Yoga Sutras of Pantanjali, “Supreme joy is attained through the practice of Gratitude.”
And research shared in the book " The How of Happiness ~ A Scientific Approach to Getting the Life that you Want" by Sonja Lyubomirsky highlights the many benefits of a gratitude practice:
- Promotes savouring of positive life experiences
- Bolsters self worth and self esteem
- Helps us cope with stress and trauma
- Encourages kindness and compassion
- Helps build social bonds
- Lessens social comparison
- Tempers negative emotions
- Increases vitality, energy and mood
- Encourages deeper sleep
A quick reframe and refocus on what is positive in our lives right here right now can work wonders for our health and our happiness.
So, tomorrow morning, before your feet hit the floor, take a moment to think about all that you feel gratitude for. And make note of how that thought carries you through your day, a day filled with more joy and positivity.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Click here to read the sutra from today’s episode
As September comes to a close and we recall the past few episodes of the Habit Thrive Podcast focusing on Planning Happiness, I have one big question for you: Are you happy?
Right now, right here, are you happy? Is that even an option for you in the present moment?
Maybe.
Maybe not.
If not, then that’s OK.
Because even with all of the tips, exercises and practices we explored this month, we can’t expect to be happy all the time.
Rather, we should take the time to simply be present in the moment - happy or not.
From a yoga perspective, much is written around the idea that our thoughts affect our happiness.
Simply put, if we get to know our thoughts, we can manage them and this influences our happiness.
It’s through this experience of witnessing our thoughts - and perhaps challenging them - that we experience the full array of human emotions and feelings:
- Happiness
- Sadness
- Regret
- Joy
- Pride
- Envy
The list goes on and on.
So in this 13th episode of the Habit Thrive Podcast, I invite you to sit with me in the moment.
Take in the sounds around you.
Notice how you feel.
Notice your thoughts.
Find the snippet of calm, contentment or peace in this moment.
And tell yourself: “Right here, right now, all is OK.”
Because “OK” is a pit stop on the road to happiness.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Website: https://lorriemickelson.com
If you’ve been following along with the Habit Thrive Podcast this month, then you’ve spent the past 2 weeks on Planning Happiness.
Starting your day with intention? … check ✓
Making a plan for the flow of your day? … check ✓
So, now what?
How do we keep the flow going day after day?
A good start is simply noticing the natural flow of your day.
Where is the happiness?
Where is the joy?
Where are the challenges?
The "noticing" is the first of 3 steps we’re talking about on Episode #12 of the Habit Thrive Podcast this week.
When you are aware of how you feel throughout the day and what methods and motivations work best for you, then you can better plan your flow.
Maybe you hate yard work but know you have to weed the garden. Plan to reward yourself after the task is done with a beverage and a book on the back porch.
Or maybe you have some paperwork that needs attention, so you plan to tackle it after a meditation session to clear your mind.
When you plan your day, your brain and body know what’s coming up next, and you successfully create your flow!
So let’s get going …
Start planning time in your day for the things the bring you joy, and let’s cultivate some optimism!
And if you are super excited and serious about the idea of planning your happiness, I would love for you to join my Planning Happiness - “Get er Done Session” using Google Calendar on Wednesday, September 28th, at 7 p.m. EST. Secure your spot here. It is a Zoom session, and the recording will be available as well.
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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“Timing is everything inside the body.” -Deepak Chopra, MD
This quote from one of my favorite books - Change Your Schedule, Change Your Life - perfectly represents our podcast theme for this month: Planning happiness!
This week, on Episode #11 of the Habit Thrive Podcast, we talk about My Favorite Habit Hack for Better Health and More Happiness.
Have you ever noticed that when you don’t get enough sleep, your whole day feels out of sorts?
If you’re like me, you have spent a day in a sleepy fog telling yourself, “I’m going to bed early tonight…” And then suddenly it’s 10:30pm and you’re jumping into bed, trying to force yourself to sleep.
Imagine if, instead, you plan to go to bed earlier.
You eat dinner at 6. Clean up at 7. Watch some TV, take a hot bath, read a book, relax. Maybe meditate for 20 minutes at 9, and then brush your teeth. By 10pm, you are snuggled under the covers, drifting off…
You wake up the next morning feeling refreshed, and all it took was a little planning.
The fall season is the perfect time to examine and reset your daily schedule. As the light drops, opportunities arise to change up your eating habits, your sleep habits, exercise habits and everything in between.
Consider when you like to relax. When you have the most energy. How much sleep you need to feel your best.
What works for me may not work for you. What is important is having a daily schedule that follows your natural flow and rhythm.
And remember, this is a work in progress! It might take a week, a few weeks, or even a month; but when you notice what works, stick with it, build on it and enjoy the ride!
You have the power to change things that affect how you feel throughout the fall season.
As always: Keep being you, nobody else does you better than you!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
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Instagram: @Habitguru365
Website: https://lorriemickelson.com
__________________________________________________________________________
In this episode:
Change Your Schedule, Change Your Life - Dr. Suhas Kshirsagar with Michelle Seaton (Foreword by Deepak Chopra, MD)
And if you are super excited and serious about the idea of planning your happiness, I would love for you to join my Planning Happiness - “Get er Done Session” using Google Calendar on Wednesday, September 28th, at 7 p.m. EST. Secure your spot here. It is a Zoom session, and the recording will be available as well.
How do you want the story of YOUR next chapter to begin?
Do you want to be the main character of a story that starts, “It was a dark and dreary day…”
Or do you want it to say, “Her eyes popped open, feeling a rush of gratitude and excitement for the day ahead. She threw open the blinds, letting the sun pour in and said, ‘This is going to be an awesome day!’”?
What if I told you that you get to decide?
That you are the author of your story and of your life.
In Episode #10 of the Habit Thrive Podcast (and in the month of September), we are turning our focus toward planning and choosing happiness.
Research cited in the The How of Happiness tells us that 40% of our happiness is determined by our intentional activities - what we choose to do with our time. Forty percent!
When you think about it like that, it’s easy to feel empowered to take control of our own happiness.
But where do we start? At the beginning of the day, of course!
So join me in breaking out your journal/planner to write down the activities that create the rhythm and flow in your day:
- When do you wake up?
- When do you eat breakfast?
- When do you exercise?
- When does light (natural or SADD) first hit your eyes in the morning?
- When do you go to sleep?
Once you start recognizing your own rhythm, you can incorporate things that work with this rhythm and enhance your flow.
Maybe you’ll choose to meditate in the morning sunlight or paint something you see in nature from your window.
You might find that an early morning run or brisk walk raises your endorphins for the day.
The right choice for you is whatever fills up the happiness meter.
So grab your journal and pen, and get ready to plan happiness!
And, as always: Keep being you, nobody else does you better than you!
Lorrie xoxox
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram @Habitguru365
Website: https://lorriemickelson.com
Youtube Meditation Recordings
__________________________________________________________________________
In this episode:
The How of Happiness - A Scientific Approach to Getting the Life you Want, Sonja, Lyubomirsky
And if you are super excited and serious about the idea of planning your happiness, I would love for you to join my Planning Happiness - “Get er Done Session” using Google Calendar on Wednesday, September 28th, at 7 p.m. EST. Secure your spot here. It is a zoom session and the recording will be available as well.
In this week's episode ( the final of 4 meditation episodes), we talk about ditching the "all or nothing" approach to our meditation practice. Our meditation "practice" can be a formal, structured sit down type of practice and/or it can me more of "mindfulness moment" type of practice similar to what we talked about last week with taking our meditation practice to the streets. In fact, I love a combination of both.
Meditation gives us a place and a space to explore and play with our mind. Sometimes it feels like a nice relaxing chit chat and, on other days, more of a tug of war. This is what keeps me coming back for more:-). On the days that I do a more formal "sit down" type of practice, I find that I am more mindful as I move through the day.
Sometimes colours, sounds and aromas are more intense as I go through the grocery store or a walk along the boardwalk. Sometimes I notice that I take more of a pause before I respond to a thought or even to someone asking me a question. It is like the space from the meditation creates space in my reactions and responses. There's time to breath, to contemplate and decide how to respond instead of a quick reaction. Years ago, one of the articles that I read on how meditation affects our brains described it as, "it changes the set point at which you are bothered". This could be your kids arguing in the backseat of your car, or someone cuttting your off in traffic or holding you up in a store line.. When you notice that you are simply breathing with it and not being bothered as much as you might have been, give your meditation a little nod. And when I do this, it reminds me what I want to make space in my day for meditation.
That being said, you can simply set an intention when you wake up in the morning to be more "mindful" or grateful as you move through your day, drawing in all the sights and sounds and aromas of the present moment. It is really difficult to be angry or upset in the present moment when you are drawing in the beauty around you. It doesn't mean you have to be totally in bliss all of the time or pushing down negative feelings or thoughts but instead just noticing when the opportunities arise to be fully present in the moment of whatever that moment might be (even if it's not the best moment). We just often feel better if we are with the moment and in the moment as opposed to disconnected from the moment and this is what meditation helps me with. I am still though a work in progress for sure.
So, a long way to say, there is something for everyone through meditation and mindfulness. It is just about finding "your way".
Hugs,
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram @Habitguru365
Website: https://lorriemickelson.com
HabitGuru365 Youtube Channel
Has this ever happened to you?
You’re sitting around with a large group of people, perhaps at the table after Thanksgiving dinner. Or maybe you’re cozied up on the couch with your family after watching a movie or playing a board game. Or you could even be alone on your back porch as the sun is setting.
And all of the sudden, without making a conscious effort to do so, you become very present. It’s like you are taking in the moment - what everyone is saying, how they are saying it, how they are feeling, the sounds of nature around you or the cool breeze.
And you are completely relaxed.
This feeling of contentment washes over you, you take a deep breath and enjoy the moment.
If you were nodding your head as you read that scenario, then you have experienced meditation. A "moment of mindfulness" if you will.
For the past few weeks of the Habit Thrive Podcast, we have been talking about different types of meditation, different ways and places to meditate and the simple question of why we meditate.
This week, on Episode #8, we will take our meditation to the streets.
One of the goals of meditation is to be more present more often, and that can happen whether we do so intentionally or not.
And while these relaxing situations can lend themselves to natural meditation, we can “sharpen the saw” of our mindfulness with intentional, formal meditation.
- Sit in quiet meditation every morning
- Meditate with your favorite podcast at night
- Follow a guided meditation once or twice a week
Any method of practiced meditation lets us store that ability to come to and follow our breath in our minds and use it when we are out and about.
This is how we take meditation to the streets.
And this is how we allow meditation to benefit us in situations where we may not be so comfortable or relaxed:
- At the dentist or doctor
- On an airplane
- At a social event
Keep playing with different methods of meditation and breathwork. The more you practice them, the more naturally they will come to you in any scenario.
Don’t forget to join me LIVE on Friday mornings at 7:00 a.m. eastern on my Women’s Wellness Community Facebook page or watch the recordings on this page or on my Youtube Channel.
And remember: Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram @Habitguru365
Website: https://lorriemickelson.com
HabitGuru365 Youtube Channel
In this week’s episode " Can Meditation and Yoga really Change my Life?" we explore the concept of how sitting in meditation can help us become more comfortable with being "bothered". This, in turn, can mean more responding and less reacting in discussions, situations and relationships as we navigate our days and our lives.
This may be a habit worth the bother and yes, can change your life!
Loving the show? Let’s connect! Find me:
Women's Wellness Community Facebook: https://www.facebook.com/groups/MeNowYears
Website: https://lorriemickelson.com
HabitGuru365 Youtube Channel
Instagram @Habitguru365
August is the perfect month to explore meditation and all of its benefits and challenges. This is the 1st of 4 episodes on Meditation.
Listen to find out...
Why meditate
How long to meditate
Why meditation helps you fall asleep
Why meditation is both an art and a science
Why can’t I concentrate during meditation
Meditation … why bother?
You may say to yourself, “It is way too difficult and my mind is way too busy for meditation”.
Maybe you feel like you are just too busy.
Maybe you are thinking that there are so many other things to do in this next chapter.
Right now, you’re asking yourself, “Why should I spend 20 minutes meditating when I only have that 20 minutes in the morning and I think walking would serve me better?” … “What do I choose?” … “How do I know?”
On Episode 6 of the Habit Thrive Podcast and for the entire month of August we are going to explore the art of meditation, the best time to meditate, and why meditation works. All while answering that one, big question:
“Why bother?”
While all kinds of healthy living approaches, techniques and apps are all vying for our time, the mindset “work” of meditation is an important aspect of our health and wellbeing that shouldn’t be ignored. In fact, it can make everything we do even better!
In the past 2 episodes, we asked ourselves:
What do I want more or less of?
and
What do I value?
Meditation can tie in to those goals and values by providing more quiet time and reflection. Less worry and negative thoughts.
There are as many different types of meditation as there are stars in the sky, and there is something for everyone.
- Meditate while walking
- Meditate in nature
- Meditate before sleep
- Meditate to start your day
- Meditate through mental and emotional discomfort
Start by setting a timer for 20 minutes, which I find to be the meditation “sweet spot,” and then begin exploring different ways and times to meditate.
If you’re unsure where to start, I encourage you to try silent meditation. Join me LIVE on Friday mornings at 7:00 a.m. eastern on my Women’s Wellness Community Facebook page or watch the recordings on this page or on my Youtube Channel. Sit with the sounds of nature and the sound and feel of your own breath.
And remember: Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram @Habitguru365
Website: https://lorriemickelson.com
HabitGuru365 Youtube Channel
Key phrases:
developing habits and routines
creating habits and routines
Why are habits important
Where do you add the greatest value in life
Make you feel more fulfilled
Did you know that where you are - in the world, in your life, in the seasons, or even in your day - are all factors that can help you in developing habits and routines?
Where are you living right now?
Where are your ancestors from?
What stage of life are you in?
These are all important things to consider when creating habits and routines.
This week, on Episode 5 of the Habit Thrive Podcast, I want you to think about your own personal filters: Your geographic location, age, stage of life and other background information that all affect what you need and value most in life.
Last week, we pondered two questions:
What do I want more of?
and
What do I want less of?
Now, we're going to add two new questions:
What are my values?
and
What do I value?
As you ponder these questions, write down your answers and ideas on how to integrate these values into your life. Because, when your values line up with your daily life, you will notice an immediate happiness, congruence and synchronicity.
Your values may include compassion and kindness, while you value community and family. In this case, volunteering at a local food bank, helping clear litter on a roadway or walking dogs at an animal shelter may make you feel more fulfilled.
Or you may find value in your alone time listening to music, while your core values include spirituality and attentiveness. Try connecting to music through Spotify or Alexa. You could even tap into your desire to be more outgoing and attend some concerts, which is something I have incorporated into my new chapter.
If music speaks to you, I recommend “Something More” by Sugarland. It has a great message that really jives with the spirit of this podcast!
As always: Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Website: https://lorriemickelson.com
Instagram @Habitguru365
When you think about your next chapter, what do you imagine it to be like?
How will it differ from yesterday? What things do you want to continue or carry over into this new chapter?
One of the most exciting things about planning your next chapter is the ability to design it exactly how YOU want it to be.
Welcome to episode 4 of The Habit Thrive Podcast! Today, I am talking about taking a moment, taking a breath, and considering those things in life that make you feel happier, more fulfilled, more successful … more "you."
At the same time, considering those things that you can release and let go of as you move into your next chapter, whether that chapter is next week, next month or next year.
So ask yourself:
What do I want MORE of?
What do I want LESS of?
What brings you joy? What fills your cup?
Is it singing, dancing, traveling, gardening, painting, cooking, yoga? Let the ideas and images rise to the surface.
What drags you down, depletes you and you could absolutely do with less of?
It is worry, pain, procrastination, clutter, sugar? What bubbles up?
Letting go of what no longer serves us makes room for what does.
You can have all of this and more (or less!). It's all about you and what makes your next chapter feel just right.
So I challenge you this week to think about the things you want more or less of. Consider the prompts and ideas from the podcast. Take notes, and then take action!
And remember: Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram @Habitguru365
Website: https://lorriemickelson.com/
Is there a habit you would like to incorporate into your life?
Do you want to start taking daily walks, or start a regular meditation practice?
Or, are you wondering how to break a habit, like late-night snacking?
As you think about how you care for yourself in this next chapter, what type of new habit would you like to bring into your life or be more consistent about?
Welcome to the 3rd episode of Habit Thrive! Today, I am talking about caring for your habits, so they can take care of you. I take a deep dive into how to create habits and routines that you’ll actually want to stick to, and also how to break habits you want to get rid of.
I am breaking down the C.A.R.E.S habit-forming method for you, which makes creating healthy routines much more attainable. I give you tons of practical advice and examples that will have you get well on your way to living a healthier and happier life!
The most important thing you can remember is that our brain automatically keeps up habits to keep itself from getting worn out. Sometimes they work for us, but sometimes it’s not in the best interest of our future selves.
I know there are some barriers that stop us from starting something new, but I’m here to tell you it’s absolutely possible with the right approach!
Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years,
Instagram @Habitguru365
Let’s get you started on those goals! Here is the link for the C.A.R.E. habit resource:
C.A.R.E. for Your Habits Resource
Have you been considering what this next chapter of your life will look like?
Are you thinking about prioritizing your health and wellness?
Is it finally time to focus on yourself?
I know your family is still incredibly important, but now that you’re shifting into the next chapter of life it's important to be intentional about how you spend your time.
Welcome to episode 2 of Habit Thrive! In this episode, I’m giving you a look behind the scenes at the process I went through in naming the show. I take a deep dive into the titles I was considering “me now years” vs. “rocking your next chapter”.
Creating this podcast has been on my bucket list for quite some time. In the process, I’ve rediscovered the age-old truth that when you ask the right questions, the universe is always there to answer them. And, that my libra tendencies are ever-present in my decision-making!
Now that there is time for us to focus on ourselves, our self-care, and our health I want you to know that it's okay to do so. It won't diminish your role as daughter, mom, or sister.
Whichever way your life is changing right now, I encourage you to prioritize yourself and your wellness!
Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years,
Instagram @Habitguru365
Are you retired, an empty nester, or just curious about starting a new chapter?
Do you finally have time to stop and notice the natural rhythms of your body?
Things like sensitivity to seasonal changes, or energy fluctuations depending on what time of day it is?
Your body is always giving you cues about what it needs. Now that you have more unstructured time- it’s a wonderful opportunity to tune into it and enhance your habits and routines.
Welcome to the first episode of Habit Thrive! In today’s episode, I’m sharing some ideas on how to design this next chapter, and how planning our health and happiness leads to a more satisfying and fulfilling life.
I’m also discussing how the change of seasons impacts your health, and how Ayurveda can be used as a tool to adjust your approach. Also, I’m talking about habits and routines (my favorite topic), and how they create space in your life to pivot more smoothly and keep you relaxed throughout the day.
Remember, our healthy daily routines and how often we connect with nature affect our whole lives.
Whether you're newly retired, been retired for years, or still working full time, I can't wait to be a part of your weekends and help you thrive!
Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years
Instagram @Habitguru365
Website: https://lorriemickelson.com/
Hey, hey Habit Thrivers! Welcome to your new favorite podcast. Well, this is my hope anyway. One thing I know for sure though is that you’re here because you are an amazing woman.
Up to this point in your life, you have spent much time and love caring for others and now you KNOW and feel it wholeheartedly that it is YOUR time to care for yourself. It is time to fill your cup.
If you’re ready to rock your next chapter, reclaim your passions and discover new ones, and live your most fit, fearless, and fabulous life, then you're in the right place!
Hi, I’m Lorrie, I am a Yoga & Pilates Teacher, Physical Education Grad, Personal Trainer, Wellness Coach, and a proud HabitGuru.
I am also still rockin’ and lovin’ the mom, wife, daughter gig. At the same time though, I am exploring new ways to create even more excitement and adventure in my life. And I would love you to come along on the ride.
You may be asking yourself right now, what the goodness does this have to do with habits and routines? This podcast will have you thinking of habits and routines in a whole new way and realizing that your “next chapter” habits and routines will serve to free up your mind, strengthen your body and make you happier than you ever thought possible. My role is to guide you on this journey of reclaiming your awesomeness year by year, season by season, habit by habit.
I tapped into the feeling of flow many years ago when I discovered Ayurveda and Yoga and it has served me well ever since. It took me from a place of pain and discomfort to a place of knowing, healing, and exploring.
Now, my passion in life is to keep on growing and sharing this ancient wisdom with women just like you. Ayurveda, Yoga, and Habits go hand in hand.
So…get cozy. Grab your journal or just sit back and come along with me on this journey to rock your next chapter!
Keep being you, nobody else does you better than you!
Lorrie
Loving the show? Let’s connect! Find me:
Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years,
Instagram @Habitguru365