Life Re-Treat: Recent Episodes
Danielle | Holistic Health Coach
Life Re-Treat is dedicated to helping busy women and mothers learn how to treat themselves with love, compassion and grace. I’ll share tips and tricks on everything from self care, holistic health and wellness, motherhood and more. This show is your reminder that you’re not alone and through all the seasons of your life, this podcast is here to help encourage, support and champion you.
We all have a tendency to get caught up in our to-do lists and running 1,000 miles a minute. Never taking a break to tap into our souls and calm our nervous system.
If you’re wanting to tap into the good vibes and bring a positive energy back to your life, this episode is going to be for you!
I initially did this guided meditation for a group of women back in October of 2022. This in-person meditation was so powerful that I knew it needed to be shared with others. In just 10 minutes, you’re going to feel more calm, centered and tapped into moments that bring you pure joy.
Guided meditation for decluttering and destressing your mind
In episode 024_ here’s what we do:
- A 10 minute guided meditation for honoring the season of life you’re in
- Tapping into positive moments in your life that bring you joy
- Releasing tension in our bodies to inevitably clear the mind
JOURNAL PROMPT
Take 5-10 minutes journaling about this meditation and the moment you brought to your mind’s eye and the color, sensation or feeling in your body and how you want to start to apply that in moments of stress or overwhelm.
LINKS:
Learn more about fascia
Spotify meditation playlist
Connect via Instagram
Join the email list
Check out the Six Weeks to Wellness program
Music by RelaxingTime from Pixabay
If you’ve been feeling self-doubt, insecurity, you’re stressed out/burnt out or you're just feeling overwhelmed by the season of life you’re going through, I have six tips that will truly help you start to turn things around.
This podcast isn’t about just simply pushing through those negative feelings for surface level positivity. Nope.
During this podcast, you’re going to hear about six actionable ways you can start to feel positive and work through these tough situations you’re experiencing.
Top six tips for staying positive during tough times
In episode 023_ we chat about:
- How to quickly get out of your negativity spiral and move yourself to a better mood and positive feeling state
- The best way to get clear on how to move forward and not stay stuck in your past
- Increasing your patience for the ‘seasonal’ moments in just five minutes
- How to get yourself out of the mental drain and into fun and joyful moments
LINKS:
Read the blog post
Journal prompts from Kayla In The City
Blooming into your best self guided meditation podcast episode
Spotify meditation playlist
Connect via Instagram
Join the email list
Check out the Six Weeks to Wellness program
We're do-ers, perfectionists. We're the ones who double check the work. If the towels aren't folded right, then we secretly refold them before they go in the closet.
We're taking care of everyone first, and never asking for help. Maybe because secretly we believe that if we ask for help it says "I can't do it all". And if I can't do it all, then who am I?
Today's short but sweet episode is an off the cuff discussion about the importance of learning to ask for help. And why it absolutely doesn't make you less of a mom or woman for needing to do so.
Asking for help doesn't make you less of a woman
In episode 022_ here’s what we talk about:
- Why asking for help shouldn't be the last resort
- How to finally avoid burnout
- The biggest block to asking for help
- How to train your brain to ask for help
LINKS:
Connect via Instagram
BigLittleFeelings on IG
You're not superwoman and neither am I episode
Join the email list
Check out the Six Weeks to Wellness program
As women, mothers, wives, we’re typically trying to be it all and do it all. Not just in our home, but also at work. It’s why it’s so easy for us to feel like we have to be superwoman, but that tends to lead to burn out and in turn makes it easier for us to start letting things like meal prep, exercise, meditation and self care go to the wayside.
This meditation will guide you towards remembering who you are as a woman and celebrating that to grow and expand in all areas of your life.
This meditation is designed to help you bloom into your best self.
Guided meditation for growth and expansion
In episode 021_ here’s what we do:
- A 7 minute guided meditation to keep you focused
- Experience true growth and a way to light up your soul
- Bring in the positivity and centeredness
LINKS:
Connect via Instagram
Join the email list
Check out the Six Weeks to Wellness program
Midvinter by Scott Buckley | https://soundcloud.com/scottbuckley
Music promoted by https://www.free-stock-music.com
Attribution 4.0 International (CC BY 4.0)
https://creativecommons.org/licenses/by/4.0/
Raising two kids under the age of three has its ups and downs. Sure our house is always in mass chaos, and life will continue to change as they both get older.
I realized that with Carter turning one on September 2 (tomorrow), there were some pretty significant lessons learned raising kids that are 18 months apart.
These lessons learned will apply to any mother. Whether you’re a mom-to-be, a mom to one, or a seasoned mother, these six lessons will help you continue to navigate motherhood in the best way possible.
I truly loved recording this episode, even if it is a bit emotional thinking about our son turning one. But the conversation had on this episode is an extremely important one to continue to have at all stages of motherhood.
I hope you enjoy it as much as I did recording it!
Lessons learned as a mom to two under three
In episode 020_ we chat about:
- Why doing this one thing can actually make you a better mom
- We know you love your kids, but it’s 100% acceptable to do this
- If you’re always trying to find this one thing, it’s never going to come
- The most important lesson I’ve ever learned as a mom
LINKS:
Connect via Instagram
Join the email list
Episode 10 - you’re not superwoman and neither am I
Episode 16 - how to avoid burnout as a busy mom
Check out the Six Weeks to Wellness program
Our holistic health is more than calories in and calories out.
Learning to find ways to measure our health that isn’t related to the scale is something I’ve been really passionate about for over 5+ years.
When I saw a post from @sarahinyellow on IG, I felt like she so succinctly described everything I’ve been sharing with all of you over the years when it comes to the measure of our health.
So in today’s podcast episode, I’m covering the four ways to measure your holistic health without ever stepping on the scale. I’m taking Sarah’s points and covering them in more depth and showing how I apply these same ways within my own daily health. Plus how I have applied the same mentality to my Six Weeks to Wellness program.
Four ways to measure your health beyond the scale
In episode 019_ we chat about:
- How stopping doing this one thing can make you feel the healthiest you have in years
- Why ‘health’ is so much more than our weight
- How mental health plays a huge role in our overall holistic health
- Why it’s okay to not always eat the most nutrient dense foods
LINKS:
Connect via Instagram
Check out SarahInYellow
SarahInYellow IG post
Check out the Six Weeks to Wellness program
Have you come to rely on your diet as the ultimate source of truth when it comes to eating healthy?
Maybe without it you feel like you’ll never create healthy habits and trusting your gut/intuition when it comes to food just seems woo woo?
This podcast episode is going to help break the stigma around intuitive eating. It’s going to help shine a light on learning how to trust your intuition again, and why doing so can absolutely help you create lasting healthy habits.
In doing so, you’ll build the self confidence in listening to your body that has since been overridden by trying different diets over the years.
Why you need to listen to your intuition to create healthy habits that last
In episode 018_ we chat about:
- How to override years of dieting to get back to the basics of your inner child
- What that little voice is telling you, and when to pay attention to it
- What to do if you feel out of control with food and leaning into trusting your body’s cravings
- How intuitive eating will create a self confidence that’s been missing
LINKS:
Connect via Instagram
Read the blog post
Check out the Six Weeks to Wellness program
Do you have a method for dealing with stress? Or do you just push it way down and try not to deal with the situation?
Chronic stress can actually pose some pretty intense health risks, like headaches/migraines, hair loss, slower digestion, weight gain, lower sexual drive, and even heart disease.
So it’s extremely important to find ways to deal with your stress. Use these ten simple tips on how to deal with stress to get yourself back in alignment with what’s important.
10 tips to help you deal with any stressful situation
In episode 017_ we chat about:
- The one super simple exercise (that's really a non-exercise) you need to start incorporating into your stress relief routine
- A beneficial writing exercise that will have you feeling lighter in a matter of minutes
- How smiling (yes, smiling) can instantly release tension in a stressful situation
- Why gratitude and positive affirmations aren't just "nice to-dos" in your daily life
LINKS:
Connect via Instagram
Read the blog post
Check out the Six Weeks to Wellness program
If you're feeling burnt the eff out from being a mom, wife, employee, business owner, etc., you're not alone.
The past two years have been tough, especially on those who have to also be teachers while holding down the fort at home.
Burnout is real, and it can happen for a multitude of reasons. But burnout doesn't have to be a constant in your life.
This week's episode, I'm sharing eight tangible tips on how to avoid burnout as a busy mom.
How to avoid burnout as a busy mom
In episode 016_ we chat about:
- One thing you need to start doing in your life to avoid constant burnout
- How to flip your to-do list on its head
- If you’re a people pleaser - this tip is going to be a game changer for you
- Why how you feel about food and your body actually can contribute to burnout (stick with me on this one)
LINKS:
Connect via Instagram
Read the blog post
Check out the Six Weeks to Wellness program
You've set a brand new goal, and you're feeling really jazzed about it. But as you continue progressing towards your goal, you've noticed that your closest family and friends don't seem overly supportive.
You're struggling to keep going with said goal because it feels like those closest to you don't get it. They don't understand your goal and why you're so excited about it.
Then it starts to feel like that goal isn't worth continuing because your support system doesn't seem to care or want to cheer you on.
The five tips in this podcast episode are going to help you feel more confident to continue progressing towards your goal. Even when it feels like there's no one around ready to provide support.
What to do when your support system doesn't support you
In episode 015_ we chat about:
- Why it's actually not your support systems job to keep you going towards your goal (trust that there's a good reason for this)
- How to stop engaging in negative feedback from your support system
- When it might be time to look for a new support system
- The one necessity for creating unshakable belief in your goal
LINKS:
Connect via Instagram
Are you setting boundaries or expectations?
There really is a difference. When you have expectations, they're typically not voiced and you expect others around you to know what you need, and what your boundaries are.
On the other hand, boundaries are clearly stated and are not to be crossed.
But in the world of 'yes' and wanting to do it all as women and mamas, how do we communicate and set those clear boundaries?
How you can set boundaries you'll actually stick to
In episode 014_ we chat about:
- Why having clear boundaries can help you overcome burnout
- How Human Design plays a role in setting clear boundaries
- Who you should check in with before ever saying yes
- The one thing we all have a tendency to do that is ruining our boundary setting
LINKS:
- Connect via Instagram
- Run your Human Design chart
- Connect with Chelsea, my favorite human design coach
- Free Guide: 3 ways to balance your life
- Listen to Episode 13 for balancing work, self-care and relationships
- Check out the Six Weeks to Wellness program
Balance seems to be the word of the year. Or maybe it's always been the word and feeling we chase after, but in 2022 we're hyper-sensitive and aware of how much it's lacking in our lives.
What we've got to understand is that balance can and does exist. It just looks different for each and every person.
There are three main tools I use to create balance in my life with a full-time job, being a mom (two under 3), a wife, a business owner, friend and more.
You don't have to do it all as a mom, and there are absolutely ways to create balance in your own life as well.
Three tools you NEED to balance work, self care and relationships with ease
In episode 013_ we chat about:
- Why you will never find balance
- Why you need to set (and stick to) your boundaries if you're ever going to create balance
- One word to keep in your vocabulary if you value your time and energy
- A Sunday night routine that will change the balance game
LINKS:
- Connect via Instagram
- Get on the email list to stay up to date on new episodes
- Free Guide: 3 ways to balance your life
- Check out the blog post
- Check out the Six Weeks to Wellness program
We're heading into summer and you're feeling the winter weight and vowing to make a change. You start setting goals to help you achieve your desired weight loss.
Vowing to yourself that this summer will be different.
You’ll definitely stick to your diet and exercise routine, surely making it past the first month when everyone else gives up.
But life gets in the way, and that routine you set for yourself seems too complicated and demanding now. And slowly it goes by the wayside.
The problem is not that you’re not disciplined enough. Or that you don’t know how to eat healthy without a diet.
It’s that you haven’t taken the time to build the right foundation for healthy weight loss.
In episode 012_ we chat about:
- How to create a sustainable foundation for weight loss that you will actually stick to
- What 'feel good' weight loss means
- A reminder of why weight loss is a marathon and not a sprint
- How to set realistic goals and intentions around weight loss
LINKS:
- Connect via Instagram
- Check out the blog post
- Check out the Six Weeks to Wellness program
Hey mama - I see you. I see you in Target trying to get your screaming child to calm down. I see you because I am you.
We’ve fully entered the terrible twos with Kennedy. As our first child we’re going through all these “firsts” with her, which includes temper tantrums and meltdowns.
Over the course of the past six months we’ve begun to recognize the difference between these two and how to best deal with them.
Make sure to save this episode if you’re a new parent, or if you’re also entering the terrible two stage, because they could really help you with dealing with a scream session from your child.
The secret to dealing with temper tantrums and meltdownsIn episode 011_ we chat about:
- The difference between a tantrum and a meltdown…and yes, there is one
- Five different tactics to best handle either a tantrum or a meltdown (and no, screaming at your children is not one of them)
- The surprising practice that will help you deal with tantrums and meltdowns
LINKS:
- Connect via Instagram
As women we are conditioned to believe that we have to do it all. That if we don’t do it, no one else will. Or if it’s not done right, then we have to re-do it.
But what if we gave that all up. What if we began to realize that we don’t have to be superwoman? Where you finally started to trust others around you and believed that getting one item crossed off your to-do list each day was okay.
This conversation came from a night out with one of my best friends, who was telling me she aspired to be me when she was a mom. While I’m extremely flattered, I had to tell her that I don’t do it all. I’m not superwoman, and every other woman out there in the world shouldn’t be either.
You’re not superwoman and neither am I
In episode 010_ we chat about:
- How to release the expectations we’ve put on ourselves
- Why you need to start asking for more help
- Beginning to trust that our partners can do more than we give them credit for
- Ways to fill up your cup (and know that it’s okay to do so)
LINKS:
- Connect via Instagram
- Free 3 step guide to finding balance
We've all said it before: "I'm too busy to do x, y or z". Our lives feel busier than ever lately. We're working while homeschooling, parenting and running businesses. Honestly just trying to keep our sh*t together on a regular basis and it's not always easy.
So I get it. I get what it's like to feel like you have to do it all and still wonder how you're going to fit in self care practices. How you're going to make it to the gym at least once this week. Or start writing that book that's been on your mind.
But here's where saying, I'm too busy is actually just your fear and ego talking and getting in the way.
Why “I’m too busy” is just your fear talking
In episode 009_ we chat about:
- Why the busy badge of honor should no longer be a badge we hold ourselves to
- How being busy is actually a cop out and holding you back
- What being busy truly makes you do
- How to gain at least an hour back in your day
LINKS:
- Connect via Instagram
- Run your Human Design chart
- Human Design with Chelsea
- Everything is Figureoutable by Marie Foreleo
- My favorite time tracking app
Infertility affects 10% of women in the US population, yet so many are afraid to speak out about it. They feel like it’s somehow their fault for being infertile and needing to turn to IVF as a way to get pregnant.
I’m here to break that stigma and share our story and journey through the IVF process and what allowed us to have a successful egg retrieval and transfer on the first round.
If you’re someone who’s about to go through, going through or know someone going through the IVF process, this episode is for you.
In episode 008_ we chat about:
- The signs of infertility and how we knew we were ready for IVF
- What we did prior to IVF to have a successful pregnancy
- How you can help a friend who’s going through the IVF process
- The one place NOT to go while navigating IVF
LINKS:
- Connect via Instagram
- Navigating Infertility and IVF blog post
- How to journal for stress and anxiety blog post
- Wisconsin Fertility Institute
Are you a body positive warrior? Can you be one and, at the same time, also want to lose weight?
What makes someone body positive and how do you cultivate body positivity within yourself when you’re feeling less than stellar in your own skin and are looking to lose weight?
It’s a topic I’m taking on today and sharing my thoughts on how to create a positive body image while also being comfortable with losing weight.
Can you be body positive and still want to lose weight?
In episode 007 we chat about:
- What body positivity means to me
- Why weight loss hasn’t worked for you in the past
- How the way you’re speaking to and about your body is affecting your ability to lose weight
- The one way to make weight loss actually become sustainable
Curious about learning how to be more body positive and still lose weight? Snag your free Food and Body Freedom session to help you create a plan for more self confidence and body positivity: https://bit.ly/food-and-body-freedom-session-podcast
Connect with me on IG and tell me, do you think you can be body positive and still lose weight?: https://www.instagram.com/ionlycameforthecake1/
If you’ve been considering joining Weight Watchers (WW), or maybe you’ve been on it for years, this episode is going to be one to hear my take on why WW isn’t what you might think it is.
After 5+ years on Weight Watchers, I like to think I know a thing or two about this diet program. I felt it very necessary to share more details on WW and what you should be taking into account if you’re thinking about starting or how the program has affected your health if you’re currently on WW.
Why Weight Watchers isn’t all it’s cracked up to be
In episode 006 we chat about:
- Why WW doesn’t actually allow you to eat everything you want
- Why WW truly is a diet
- The new lifestyle practice to help you stop restricting and feeling guilty
- A guide for helping you love ALL foods again
Snag your FREE ‘I Love Food’ guide: https://www.ionlycameforthecake.com/free-guide-creating-improved-healthy-habits-your-way/
Connect with me on IG and tell me, are you still a WW fan?: https://www.instagram.com/ionlycameforthecake1/
Feeling stuck in your health journey lately? Or wondering why it feels so hard to lose weight? Or struggling with reaching a positive body image?
These 10 body positive affirmations are going to help set you on the right track by helping you achieve your health goals.
10 Body Positive Affirmations to Help with Weight Loss and Improved Self EsteemIn episode 005 we chat about:
- Why you should practice affirmations
- The most important aspect to re-wiring your brain
- How to become energetically on board with your affirmations
- The best way to get your affirmations to actually work
- What to do when you feel your affirmations are a load of crap
Read the blog post for the written affirmations
Were any of these affirmations feeling sticky or not sure how to get your mind on board with getting them to work for weight loss and positive body image? Schedule a free Food and Body Freedom session to help you begin to implement many of the affirmations shared in this episode: https://bit.ly/food-and-body-freedom-session-podcast
Connect with me on IG and tell me which affirmations you’re going to put into practice today: https://www.instagram.com/ionlycameforthecake1/
Let’s face it. We’ve all had those days where we feel less than stellar in our own skin. Where we struggle to feel confident and comfortable with our appearance.
Typically this can lead to beating ourselves up for not being as fit as we would like to be. Or being upset with ourselves for having a bowl of ice cream at the end of the night.
So how do we get out of our own way and get ourselves out of our body image funk? How do we begin to cultivate more body confidence so that we have immense self-confidence?
In this episode I share the five tips on how to work through any negative body image thoughts. So that you can create a positive and healthy body image.
5 tips for improving your body confidence
In episode 004 we chat about:
- Beginning to recognize your triggers and how to stop playing the comparison game
- Ways to avoid negative body image traps that are keeping you stuck
- How to speak more positively to your body
- An exercise for snapping yourself out of your body judgements
- Cultivating gratitude for your body in any moment
Read the blog post
Schedule a free Food and Body Freedom session to help you begin to implement many of the tips shared in this episode: https://bit.ly/food-and-body-freedom-session-podcast
Connect with me on IG and tell me which tip you’re going to put into practice today: https://www.instagram.com/ionlycameforthecake1/
I’m a big believer in all things manifestation and trusting that the Universe is guiding me in the right directions.
If you’re a “everything happens for a reason” type person, this podcast episode is surely going to inspire you even more. It will help you begin to understand and trust in those reasons and why you’re being guided in a certain direction.
Your 3 Step Guide to Overcoming Life’s Obstacles
In episode 003 we chat about:
- How to look at the positive side of any negative situation
- Understanding where your obstacles are guiding you and being okay with taking that path
- Recognizing if you’re blocking the power of the Universe
- How to be okay with asking for help
- Being willing to be guided by the Universe
- How to turn your obstacles over to the Universe
Read the blog post
Check out The Universe Has Your Back by Gabby Bernstein
Connect with me on IG to share the obstacles you've overcome with these tips: https://www.instagram.com/ionlycameforthecake1/
I’m often asked about my morning routine and how I seem to have so much energy...especially with two kids currently under two.
I thought it was finally time to share how to actually create a morning routine that you can finally stick to. Bonus that when you do have that morning routine you feel good about, you’ll actually have more energy and motivation throughout the day.
How to finally start and stick to a morning routine
In episode 002 we chat about:
- What you need to take into account when beginning your morning routine
- How early do you really have to get up in the morning?
- 4 tips for creating and sticking to your new morning routine
- The two most important things you should be doing in the morning for more energy and motivation
Check out the blog post: https://www.ionlycameforthecake.com/creating-a-morning-routine-that-keeps-you-motivated-and-energized-all-day/
Connect with me on IG and share your thoughts creating a morning routine: https://www.instagram.com/ionlycameforthecake1/
Welcome to the very first episode of Life Re-Treat podcast!
This episode introduces your podcast host, Danielle and a bit more about the Life Re-Treat podcast.
We dive into:
- A bit about my life (getting to know me as your host)
- Why I started a podcast
- Why it's never too late to go after your dreams and how to do so even when it feels scary
- What you can expect when you listen to Life Re-Treat (motherhood, holistic health, mindfulness practices and more)
I can't wait to have you take a listen to this very first episode and connect with you further on Instagram.
Make sure to send me a DM (https://www.instagram.com/ionlycameforthecake1/)to let me know what you thought of this first episode and to make our very first connection with each other!