The Self Care Project Podcast: Recent Episodes
The Self Care Project Podcast
Who are we and why are we here? Stacy and Kasey, both health & fitness; wellness professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com or connect with Kasey on IG @kaseysfitnessmom or read her blog at www.revolutionarywellnessblog.wordpress.com. Follow our podcast on IG @the_selfcare_project_podcast
Making your routine work for you is essential in finding and sustaining success.
It starts with your goals and figuring out what you need to do to accomplish them. A big part of this is understanding time management and when you can make the time. And we’re not sacrificing sleep for it.
- Make an Appointment with Yourself. Schedule it just like you would a doctors appointment. Keep yourself accountable to your schedule.
- Create a buffer/have a contingency plan. Things are not going to always go the way you plan or anticipate them to go. So what do you do? You don’t quit. You make room for things to go wrong or a scheduling conflict to pop up unannounced. You have a plan for your plan when your plan doesn’t go as planned.
- Communicate. Do not go this alone. Bring your people into your plan. Create a support system, create accountability; don’t let the fear of failure keep you from sharing your goals with others. Let them know how they can support you. If you’re creating a new bedtime routine, probably a good idea to let your spouse or significant other know so that they can make those changes with you. Be as transparent as you can.
WHO ARE WE?Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.comWant to be a guest? Have a suggestion for an episode?Email us at TheSelfCareProjectPodcast@Gmail.ComFollow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness Program Director and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Back to Basics: Healthy Habits!
1️⃣10k steps 2️⃣Drink 1/2 BW in water 3️⃣Prioritize Protein 4️⃣Intentional movement every day that you enjoy 5️⃣Sleep 7-9 hours
Ways to stay consistent?
1️⃣Set up reminders, alarms, notes app, or tasks in google calendar have been great for daily habits. I love a good list. Being able to cross things off, getting that dopamine dump of positive reinforcement when I do, it keeps me going, it keeps me motivated.
2️⃣ join a challenge or accountability group - take some inventory of who you surround yourself with. If you're constantly with people who don't have the same goals or at least see the value in what you're trying to accomplish, find some people that be supportive in the way that you need them to be. It doesn't mean giving up your friends, but it does mean you should expand your circle.
3️⃣ hire a coach that fits your needs - listen, we're for it and we're here for you. If you're ready to get started, and you've been here and been listening and you're curious, reach out to either one of us and we're happy to help.
4️⃣ habit stacking - we actually did a great 3-part series on this very thing and you guys know we love the book, Atomic Habits. Our first of the episode of the series, Building Better Habits, is a great place to start.
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.comWant to be a guest? Have a suggestion for an episode?Email us at TheSelfCareProjectPodcast@Gmail.ComFollow our podcast on IG @selfcareprojectpodcast
TOP WAYS TO IMPROVE YOUR MENTAL HEALTH? CHECK THESE OUT:
- Relax and reduce stress. Don’t be afraid to do a little trial and error here. When are those moments when you feel the most relaxed? What are you doing? Where are you? Who is with you? Being able to identify some of these are going to be instrumental and finding what works for you.
- Find ways to learn and be creative. What is something you have always wanted to learn? How do you like to be creative? Is it music? Art? Do you like to sew? Or maybe it’s as simple as coloring…but finding that space for it can do wonders for your mental health.
- Spend time in nature. Go for a walk, garden, hike, ride a bike, whatever it is, find what you connect with and do that. Maybe it’s just walking outside barefoot in the grass. But getting that fresh air and Vitamin D from the sun is going to be a win-win situation for your mind and mood.
- Connect with others. Show up to socials and do things that interest you. What kind of relationships do you want? Are you a big crowd, the more the merrier type of person or is it quality that you’re looking for? Knowing this will be extremely helpful when you’re trying to find ways to connect with your community.
- Look after your physical health. It increases dopamine and enorphins. It helps regulate sleep and blood sugar and you will never regret prioritizing your health.
- Try to get enough sleep. Make it a priority. Your body goes through a lot during a sleep cycle, so make sure you’re giving it enough time to get it all done. Environment and routine are going to be critical steps if you are someone who struggles with sleep. If you don’t prioritize sleep, here’s your sign to start doing so.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
This episode we’re talking about challenges we sometimes face when it comes to practicing self-care. And just know, that if you experience any of these or struggle with them in any way, you’re not alone.
- Feeling Guilty - we all have gone through this particular emotion which is often why we never fully commit to our self-care. Guilt over the things we aren’t getting done, the time we’re spending on ourselves instead of on our kids or family or job…we’ve been there and we get it. But let this be your reminder, “you can’t pour from an empty cup.”
- Lack of Time - your hosts over here are on pretty polar opposites when it comes to this one…and we’re also in very different stages of life. But the key here is learning to run your day vs letting your day run you. And to do this, you do need to make yourself accountable for what you have to get done and do it in a way that is going to allow you to create consistency. Stop trying to implement a way that you would like to adhere to and find the way that actually works for you.
- Manage your Expectations - If you’re not working with a contingency plan, now’s the time to get one. What are you going to do when it doesn’t go the way you want it to. Things aren’t always going to fit the way you anticipated and planned for. If you’re a parent, life is going to get messy and it’s going to happen often. Plan for it, expect it, find grace and learn to live in the moments that life is affording you. If you always expect perfection, you’re going to spend a lot of time disappointed. You have to manage your expectations and set them in the realm of reality.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
This episode is all about Burnout and Lack of Motivation. Whether is with a job, family, working out, or just the hustle and bustle of life, this episode is full of useful nuggets to help you maneuver those moments when you the weight of the responsibilities starts to feel too heavy.
5 Things that can help Overcome Burnout:
1. Take Breaks - if you're behind a desk all day, this is super important. It's not always best or the most productive to just sit and grind all day.
2. Put away your digital devices - Especially when you're at home or on vacation. DO NOT take work with you.
3. Do something interesting - something you actually want to be doing, especially when things start to feel like a burden
4. Take long weekends; make it a stay-cation or go somewhere out of cell service and just unplug
5. Focus on meaning; THE WHY. This is that reminder that we have talked about a lot and it just keeps popping up.
Signs to look for when it comes to overtraining or burnout are going to be important for you to recognize the symptoms in order to address them and correct them.
Lifestyle-related signs of overtraining:
1. Prolonged general fatigue.
2. Increase in tension, depression, anger or confusion.
3. Inability to relax.
4. Poor-quality sleep.
5. Lack of energy, decreased motivation, moodiness.
6. Not feeling joy from things that were once enjoyable.
Taking some time to assess the situation and the emotions that come with it is a huge first step when deciding if what you're doing is what you should still be doing.
Check out @hatchtribe for more on female leadership and productivity!
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
How we SPEAK to ourselves can make ALL of the difference when it comes to your sense of self.
Positive self talk can improve your mental health, lead to greater life satisfaction and can reduce stress. I am not asking you to be a STOIC but I am asking you to invest a little time in YOU and see how you can create a better relationship with yourself!
Here are our top 3 ways to get you started:
AUDIT!
What are you saying to yourself, when are you saying it and how is it making you feel? If you are calling yourself a fat ass every time you eat something you feel isn't getting you to your goals then you're just shaming yourself! And shame leads to a lot of other unwanted behaviors first of all being that you are not believing you're not good enough.
BE SMART ABOUT YOUR CHOICES and ADJUST YOUR ATTITUDE
If you think its dumb and you wont do it then pick something else. You have to be willing to do the work and if your attitude around it sucks then it won't work.
SUPPORT!
Find a friend, a therapist or a group! EVERYONE needs some type of support. And learn to support yourself. No one else can do it for you. You have to show up for yourself before you can expect others to show up for you.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
In this episode we're keeping it pretty simple, but talking about two things that we care a lot about. Self-Care and Self-Love. It's February, the month of love and who better to love than yourself. And we're talking about being self-absorbed and selfish. We're talking about prioritizing our self-care in order to maintain our physical wellbeing and practice self-love in order to keep our mental and emotional health in check.
Self-care is taking care of yourseld physically and mentally. This can look like a lot of different things, so spend some time with yourself and what it is that you truly love and enjoy. What makes you feel better? What helps you lower your stress? However you answered those questions, do that.
Self-love is about speaking kindness to yourself, while ending the cycle of thought that you don't deserve the same love and kindness you give to others.
Practice gratitude, practice positive affirmations, and always remember why you started this journey in the first place.
Thank you for listening and we hope your February is full of self-love and self-care and all the things that make your heart happy.WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
So you've finally started and things are going well...until they aren't. This episode is all about your Why. What is it? Why is it important? What do you do when you keep quitting and not how to break the cycle?
This episode gives you some necessary steps to consider so that the next time things go off the rails, you can find your way back.
If you don't have a Why, this is where you start.
1. Write it down.
Who are you doing this for? Is it for your health? Is it for your family?
2. Make it visible
Where can you put it so you can see it? Is this your vision board? A post it?
3. Make it tangible
Can you see it? Touch it? Feel it? Imagine it?
4. Revisit it often
Have a meeting with yourself! This is so important. This could look like an EOM wrap up, end of the week, or even year, etc.
Your Why will change as you progress. So you can't write and leave it. You have to come back to it regularly. Has it changed? Is it still applicable? Do you need to expand on it?
Remembering why you started and where you are going are great strategies for getting back on track when things start to go off the rails...and they will, so you might as well plan for it.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Today we're talking about breaking it down to help each of you turn your dream life into a reality. So how do we do that?
Some simple steps from an amazing book, Compound Effect, here's what we felt were 3 starter steps to get you going. The first step is the first step but beyond that, here are 3 steps you can implement today.
- Removing barriers. Now that the ball is rolling we need to remove as many barriers as you can. This is preparing your environment, scheduling and preparing so you have a plan and a routine. To remove your barriers you have to know your barriers and own them.
- Imagine yourself as that person. What does that person do all day? How do they show up? What time do they wake up? Go to bed? Eat for breakfast? BE SPECIFIC AF and then BE THEM! Be the version of yourself that has already accomplished that goal.This is where you're going to need to find more than just your motivation. You've got to find your discipline.
- Scheduling. If you know that you have big projects ahead of you, you need to schedule those the same way you would schedule a meeting. If you don't run your day, your day will run you.
So take these steps, let us know how you're making them work for you and get the ball rolling on your goals.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
WHAT YOU NEED
What is a vision board? A visual representation of your goals! No matter how big or how small these can be POWERFUL but they don't work unless you do!
There really aren't any rules about what your board should look like but the one rule is it should include YOUR vision. You are going to want to MANIFEST your goals through visualization and daily reminders.
So what do you need and how do we get started? After running several different workshops focused around manifestation, goals and vision boards these are the things that I have found work!
- A vision! What do you see for yourself in 2023? What are your goals in 2023? Be serious about this. Take those smart goals we talked about AND if you have not listened to that episode yet GO BACK and listen!
- Gather your materials. Find objects that represent your vision. Want to travel more? Find an airplane or photos of your destinations. Want to start hitting the gym? Find some motivation quotes about being strong or being consistent. Want to eat better. Place images of the foods you want to eat on there!
- Place your vision board some place where you can see it every day. Do you do morning meditation? Use it to visualize during your meditation. Do you have an office you work at from home during the day? Place it in your office. If you want to have the goal of getting a promotion or being debt free or losing that last 10 lbs VISUALIZE yourself as that person!
- Make your vision board interactive. Cross things off as you accomplish them. One year I had the goal to be debt free to I added the balance of my last credit card to my board and created sticky notes for the small amounts I could pay off...think 1,000 dollars broken into 100 increments. I removed a sticky note with each 100 I paid. You can do the same for a weight loss goal or for a big item you're saving for.
We hope this was helpful.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
NEW YEARS RESOLUTIONS 5 WAYS TO STOP QUITTING ON YOURSELF
- Realistic & specific with your Goals
We totally have talked about this a few times and we will post the previous episodes in the notes but make sure your goals are attainable and realistic and when you know that you can get really specific.
Go back and listen to our podcast from last week, we cover all of this and then some.
- Have a strategy & Break down into pieces to progress. Small and sustainable
Once you have your goals you can create a road map. Do your research, hire a coach to help, take an online course but figure out what you need and work to get there with some daily habits and small action steps.
Assess your process. Atomic Habits teaches us that it's not the goal we struggle with, it's most often the process. We keep trying the same things over and over and they keep not working. So stop thinking this time, with the same strategies that you've always tried, will be different. If you want different results, you have to try different things.
- Accountability. Get a friend Get a coach Connect on SM
Facebook groups are great for this! Having a coach or a friend to join you is also great. Even your partner, although that can get complicated!
Even as coaches, we need accountability. We stay accountable to each other in creating this podcast and these episodes. We are busy and our lives are in 2 very different places right now. One of the biggest things that we have found to help keep us on track and accountable is a website called Trello. It allows us to put our notes in, set deadlines, etc. that we can both see and it really helps keeps us organized.
- Timing is everything! No one will never be 100% ready but trying to accomplish something big when your life is a dumpster fire is not the right time!
Understand where you are and what your bandwidth is.
You just have to start...you still need some kind of plan, but there is a certain level of learning as you go that is acceptable. Those small manageable steps that we've talked to you about, that's your starting point. Just start there and keep going.
- Set some boundaries! This can be with your partner, friends, family....let people know what your goals are and don't be afraid to say no. Its not intentional but when you are working towards something some of those around you can keep you stuck in the same vicious circle of try and fail.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
GOAL SETTING FOR 2023
- What do you want? Get serious with yourself set aside the ideas of what others think you should want. Sit down with your significant other and talk it out. Do a brain dump and everything that's on your list and then go back and prioritize it. But be open about it and get serious about it.
- I say this all the time, a goal without a written plan or action is just a dream. Are you ok with it staying a dream or are you ready to make it real? Write it down, put it somewhere you will see it.
Ask yourself, is what I'm doing putting me closer to my goal? - I ALWAYS struggled with writing SMART goals LOL it was an Achilles' heel for me in school and I'm pretty good writer. But I think the biggest take-away for me, when it comes to SMART goals is the T. You guys know I have ADHD and I am a huge procrastinator, so when I don't have a deadline, you might as well forget it. And starting something in January that I want to have accomplished by December....never going to stay consistent with a timeline that looks like that.
- Keep these steps to 3-5 for each goal. Remember when we're trying to create healthy habits, we need to reduce the friction. So don't over complicate things on this step.
- We say this again and again small steps forward lead to big, sustainable changes. This is how you will find success for 2023. You have to keep it simple, realistic, and manageable.
Take a look at How to Set Realistic Goals and Actually Achieve Them and listen to EPISODE 5
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Wrapping up 2022 with gratitude & appreciation for what you have accomplished. Before we start looking ahead let's take time to really celebrate how hard we worked over the last year.
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Look back at your goals for 2022. Self-reflect and get to know who you are and how you've changed.
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Check off the things you accomplished. Celebrate your achievements. It doesn't matter how big or small, it all counts.
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Audit the things you did not accomplish. How can you adjust your goals or prioritize differently in 2023. Identify the barriers and create strategy to avoid the same setbacks.
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Look at your progress. Maybe you didn't REACH a goal but what progress did you make? How can we celebrate that progress rather than looking at what you didn't quite accomplish.Small steps create big change so never underestimate the value in the small stuff.
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Reflect back even further. Its important to have a 5 and even 10 year plan and its just important to look back 5 -10 years and see what all we have accomplished during that time. Man What my 20 or 30 year old self would think if they could see me now! THAT is empowering!
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Back to Basics: Healthy Habits!
1️⃣10k steps
2️⃣Drink 1/2 BW in water
3️⃣Prioritize Protein
4️⃣Intentional movement every day that you enjoy
5️⃣Sleep 7-9 hours
Ways to stay consistent?
1️⃣Set up reminders, alarms, notes app, or tasks in google calendar have been great for daily habits. I love a good list. Being able to cross things off, getting that dopamine dump of positive reinforcement when I do, it keeps me going, it keeps me motivated.
2️⃣ join a challenge or accountability group - take some inventory of who you surround yourself with. If you're constantly with people who don't have the same goals or at least see the value in what you're trying to accomplish, find some people that be supportive in the way that you need them to be. It doesn't mean giving up your friends, but it does mean you should expand your circle.
3️⃣ hire a coach that fits your needs - listen, we're for it and we're here for you. If you're ready to get started, and you've been here and been listening and you're curious, reach out to either one of us and we're happy to help.
4️⃣ habit stacking - we actually did a great 3-part series on this very thing and you guys know we love the book, Atomic Habits. Our first of the episode of the series, Building Better Habits, is a great place to start.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off
Best Self Care Gifts
The holiday season is in full swing and as we work on our gift lists and people we plan to buy for, here are some of our favorite ideas.
Stacy's idea of an experience basket is at the top of my favorite gift ideas. What a great way to create memories at the holidays without adding a bunch of clutter to the house, particularly if you've got little ones. Stepping away from the norm of just giving stuff is a win-win.
Giving gifts of self-care is also a great way to give a give that keeps on giving. An acupressure mat, a massage gun, these are both amazing options that will give get used time and time again. Helping give the gift of relaxation when it comes to caring for our bodies is a perfect idea for this holiday season.
Have that someone on your list that really enjoys a spa experience? Candles and bath salts are the perfect way to help them create that experience at home..perfect for the busy mom or working professional who doesn't always have the time to get to the spa. Creating that experience after bedtime is something that we busy moms can appreciate and enjoy.
And rounding out our list, the gift of time. Giving your significant other the time to spend some time doing what they love doing. Whether it's golf, shopping, brunch with the girlfriends, drinks out with the guys...creating that time and space for them to enjoy their time, without guilt, is a great gift for the holidays.
We hope you enjoyed this episode and please share with us if you take us up on any of our ideas. We would also love to hear your favorite go-to gift-giving ideas.
And if you're interested in our favorites, here a couple links you can check out.
https://www.amazon.com/Yoga-Acupressure-Mat-Pillow-Set/dp/B08FR8MPCW/ref=sr_1_6?crid=LY8JNZXZHP8I&keywords=acupressure+mat+and+pillow+set&qid=1670197983&sprefix=acupressure+mat%2Caps%2C870&sr=8-6
https://www.amazon.com/s?k=massage+gun&crid=1W9RKYOU3BMF7&sprefix=massage+gu%2Caps%2C480&ref=nb_sb_noss_1
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
CREATE YOUR OWN TRADITIONS
It doesn't always work out that we get to be around family or that we want to be around family during the holiday season. In this episode we're sharing some of our traditions, old and new, how they came about and why it's important to always do what's best for you and your family.
If you're like us, and perhaps you are military family, those family traditions become a little bit more important especially if you have kids. Giving them something to look forward to when they can't be with family can do a lot for them in a life that is constantly changing and unpredictable. And even for us, it's important to create that sense of belonging within our own families and hopefully create some traditions that we can then pass down to future generations.
Whether you enjoy skiing, taking a cruise, hitting the beach, or keeping it more traditional, whatever is best for your family is what's best for your family.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.kaseystevens.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
How to Stay on Track Through the Holidays. This episode is all about 5 simple tips to help you stay on track through the holidays, managing the family time with your goals and progress still intact. We like to follow the 80/20 rule. You don't have to deprive yourself to find success. Changing your mindset from I can’t, to I can have that today, helps balance our mental and emotional health when it comes to holidays and our food choices. It's not ok all the time, but it's ok for today. Hydrate. Nothing will make you regret your life like over indulging AND being dehydrated! Drinking water throughout the day, not only helps us stay hydrated and keeps our digestion on track, but it also goes a long way in helping with our satiety and controlling our cravings. MOVE & do it early. Remember your goals and why you set them to begine with. When it comes to movement, plan your workouts and get them in before the chaos sets in you're left without the time or energy to do it later. Working out makes us feel better, and it helps show those around us that we're serious about our goals and our health. Someone is always watching and you never know who you are inspiring. So don't skip the workouts. Take healthy snacks to share. You SHOULD be able to enjoy whatever you like but some of us just prefer healthier food. When you can't control what everyone else is bringing, remember that you can control your choices and your portion sizes. When we eat off track, don't stay there. The next meal is the next chance to get back on track and prioritize your food choices. Throwing away the day because of a single meal or choice doesn't make much sense does it? So don't wait to get back to what you know and what works for you. Get back to your water, back to your food choices, back to exercise...back to all those habits you've worked so hard for. They aren't all for not just because you make the choice to enjoy the holidays and all the foods that come along with it. WHO ARE WE?Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
In this episode we're sharing 3 tips to help you manage the holidays without leaving your family get togethers completely exhausted.
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Stop thinking anyone has changed. You've been working hard on you and your goals and mindset...but that doesn't mean anyone else has. Adjust your expectations and keep yourself in mind. Adjust your attitude and acceptance of others and give up the notion that you matter more than they do.
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Set boundaries. Have an exit strategy in place, know when it's time to leave the room, the conversation, the get together itself. Don't stay in a space that is challenging your mental health. You don't have to be a part of every conversation so removing yourself from the drama is a great strategy to better enjoy the family time. And if you drink, this would be the ideal time to keep the drinks to a minimum as we know that alcohol lowers are ability to manage our emotions and thoughts.
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Lose Control. Release the idea that you can control the narrative. Again, people are who they are. You don't owe them an explanation for your choices, but they also don't owe you either. Not everyone is going to understand or support you, so you have to be able to let go of the idea that everyone is in your corner all the time. Stay focused and practice your gratitude and stay grounded in the good.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
How. to Take Time for Yourself During the Holidays
Top 3 things to help us with our selfcare through the holidays.
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Saying No. We often feel the pressure to say yes and to be at all the things and we end up run down and exhausted and stressed from trying to cram it all in over the holidays. Learning to say No to protect your time and mental space is a great way to help you through the holidays with your sanity in tact and keeping the holidays light and stress-free.
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Be Mindful and Present and practicing Gratitude. Finding the joy in the chaos and remembering why we are there and the blessings that we truly. Keeping in mind our mental health and managing our expectations and schedules to help keep us in the moments and making memories.
Here's the link to Kasey's journal that you can grab off Amazon to help guide your wellness journey.
https://www.amazon.com/Day-Wellness-Journal-Kasey-Stevens/dp/B09NJXXF5N/ref=sr_1_1?keywords=90+wellness+journal&qid=1667877109&sr=8-1
- Don't neglect your exercise and nutrition. Yes, we want to enjoy ourselves and not feel like we're restricting ourselves of all the yummy extras, but being mindful and making intentional choices can help keep you on track with your goals through the holidays. Get out and keep moving, make it a family experience, enjoy the treats but don't blow your progress. 80/20 rule. 80% of the time you're on track and goal oriented, 20% being the extra treats so you aren't feeling deprived and left out. Be mindful and aware and practice intention with your choices.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Why Are Habits Important for ADHDers? 4 Strategies For Being Consistent.
Prioritizing habits like sleep, nutrition, and movement are all things you've heard before...perhaps there is a reason we keep saying it ;)
Grounding is another technique that can be incredibly beneficial in managing and supporting your ADHD. Grounding is the practice of bringing your focus to what is happening, physically, instead of being trapped by the thoughts of your mind that is causing you to feel overwhelmed or anxious. One step at a time. One task at a time. Breathe, prioritize your wellness, get out in nature, listen to music, remember that everything is temporary.
Other things such as gratitude, positive self talk, and managing tasks also make the list when it comes to identifying those things that are found to be most effective in helping manage symptoms and schedules. If you have ADHD, you have a diagnosis. Learn about it, own it, embrace it, and use it to your advantage.
Our top 4 strategies to help with ADHD management are shared for you in this episode and listed here:
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Create your own habits that work for you.
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Make your habits and strategies small and manageable.
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Celebrate your victories and track your progress.
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Evaluate often
To read the full article, click the link below.
Dr. Ramsey https://chadd.org/wp-content/uploads/2018/06/ATTN_02_16_ADHDAndHabits.pdf)
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
ADHD & Relationships: How to Stay Connected
This episode is all about our relationship with our significant other, but is applicable to any relationship. We're sharing 6 areas of consideration when helping manuever your relationships while sharing some strategies that we have found to be helpful.
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Distraction/Hyperfocus -obsession with one thing and the struggles with active listening. Communicating with your partner how you need to receive your communication so that you can be an active participant and your SO feels heard and isn't always having to repeat themselves. Make sure not to lose focus on your partner, that time as a couple has to be prioritized.
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Forgetfulness - we don't forget on purpose and we don't want to forget. Making lists, revisiting those lists, setting alarms. Find grace with yourself when you do forget. Communication is essential in making sure everyone is on the same page and a shared calendar can be extremely helpful.
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Organization - Time blocking and creating a schedule that is manageable and not overwhelming. Taking those moments to assess and evaluate your day/week/month and have a manageable plan. Looking ahead and sometimes making day-to-day decisions. Front load your week and run it down with everyone so everyone knows what's coming up for the week.
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Impulsivity - we don't always think things through. We act based on emotion and not on logic or reality. We think we can do it all but we don't have the capacity to manage the overload. Taking time to think through and evaluate situations and decisions can help manage commitments, schedules, tasks, and spending. Struggles with saying no, leads to burnout, and allows us to avoid the things we don't want to do.
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Procrastination - that feel good dopamine dump when you're working under pressure and getting it done because you're out of time and the hyperfocus kicks in and we're able to be super productive.
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Mood Swings - managing our mood and emotions is hard to do. It's hard for everyone but especially true for those of us with ADHD. Being overwhelmed can come out as anger or aggression when really, we're just overhwelmed and we need a minute to process and get our barings.
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcastADH
ADHD & Parenting: 5 Tips for Being More Effective:
1. Manage your own symptoms
It's ok to admit when we need help, and often there is a huge sigh of relief once we actually get the help we need. Understanding what's going on when you're diagnosed with ADHD and how to advocate for yourself is a huge step in being able to manage your symptoms. Seeking therapy and medications is 100% ok and we support you. Sometimes it's finding a new doctor. If you ever encounter a Dr that leaves you feeling unheard, find a new Dr.
2. One thing at a time
Get into a routine. That is often easier said than done, but it can be done. One step at a time, one thing at a time, one task at a time. Make lists, create calendars and schedules, and when it comes to prioritizing, if you can hire it out and take it off your plate, do it. Even if it's not permanent, do it when you need it the most. If the house being a mess is always a struggle, hire a house keeper if you can.
3. Set Expectations
Be up front and communicate with your kids what your expectations are for them and what you it is that you need. Communicate with your spouse or significant other about your needs. Do what you can to avoid the chaos. Give yourself a time out, practice some deep breathing, walk away...come back to it when you're in control and you can have a productive and healthy conversation about it.
4. Keep it Simple
Don't make it hard. It's already going to be hard, keep it basic and concise. Single, simple steps. Create a checklist. Keep it simple.
5. Take Care of You
We're here for your selfcare and that's what this final step is all about. Taking care of you, so you can take care of them. You can't pour from an empty cup and you'll make yourself crazy if you try. Everyone suffers if you neglect to care for yourself first. Selfcare is not selfish, it's essential.
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Self care is why we're here and it's important that we understand our practice of self care is unique to who we are. But it is a non-negotiable when it comes to helping reducing our stress and managing our mental fatigue and mindset. We have to allow ourselves the time and space to quiet our minds and take care of ourselves, while releasing the guilt we feel for all the things that might not be getting done. If self care isn't something that you have mastered, that's ok. We're a work in progress so just keep working on you and focusing on the things that bring you peace.
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Motivation v Discipline
We often think that our struggles in reaching our goals is due to a lack of motivation. We are tired, so we aren't motivated. We are busy with other things, so we aren't motivated. We could do X if only we had Y. The truth of the matter is, it's not often a lack of motivation, but a lack of discipline. Doing the things when you don't feel like it. Getting up early when we would rather sleep in, working out when we would rather be on the couch with a glass of wine and Netflix, meal prepping when we would rather be ordering take-out. Whatever it is, it takes discipline, more than it takes motivation. We are not always going to feel like doing what we need to do, but when we have discipline, we do it anyway. We show up when we don't feel like it.
Understanding that the people you surround yourself with will have an impact on how you show up. Mel Robbins said it best, "No one is coming..No was is coming to push you..." If you don't have people in your life that support you and show up for you and push you to be better and to stay on track, we are challenging you to take inventory of your inner circle and make some necessary changes. No one cares about you as much as you care for you. Remembering that if it's not you, not your priority, no one is coming to make sure you are doing what you said you were going to do.
Mindset, Habits, Discipline; the 3 essentials to get you reaching your goals and keeping you on track.
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
If you've been here, you know we've been talking about habits. The good, the bad, and the non-negotiables. In this episode we're taking you through some of our habits, opening up about some struggles, and encouraging you to find and give grace as you explore and implement this process. Whatever season of life you find yourself in, creating sustainable habits that support your goals is not only possible, but essential...even when it feels really hard.
Starting with your goals, your habits should be helping you meet and match your goals. This is going to take some self-assessment on your part to understand what it is you want to accomplish, and how you're going to get there. And understanding, that your progress is not going to be linear. Days aren't going to always go the way you anticipate or plan. Life is going to happen, things are going to come up, things are going to get off track, and that's ok; by knowing your goals and establishing a base of non-negotiable habits, you can be better prepared for when things go off rails.
Setting non-negotiables is a great way to help keep you on track with things that you can control, no matter what happens in your day. Setting a step goal, beginning your day with prayer or meditation, or reading something that supports your personal and/or professional development are all examples of simple non-negotiables that can help keep you in the positive mental space of creating habits that support your goals. Your non-negotiables may not look like ours, but if you've never set non-negotiables, or you've never given it much thought, perhaps adopt some of ours and then adapt them to better fit you and your goals so that you're going to bed every night, feeling like you're moving in the right direction.
Are you interested in taking the next step with your habits and your goals? This 15 Day Step By Step Online Course will take you through science backed habits with actionable steps to easily implement in your day as well as a community to share your progress!
https://healthyrevolution.teachable.com/p/healthy-habits-bootcamp
Registration is OPEN Use Coupon Code SELFCAREPROJECT to receive 10% off
WHO ARE WE?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode?
Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Breaking Bad Habits
Step 1: Make it Invisible: Reduce exposure, remove the cues from your environment
*Once you've identified your bad habits, it's time to remove it. Distracted by your phone? Turn off notifications, delete social media apps; Watch too much Netflix? Hide the remote, unsubscribe to your streaming services; Trying to create healthier eating habits? Keep the healthy options front and center, hide the temptations
Step 2: Make it Unattractive: Reframe your mindset, highlight the benefits of avoiding the bad habits
*Reframe "unhealthy", it doesn't have to be good or bad. Instead of applying labels, identitfy your goals and ask a simple question; "Is this going to help me reach my goals?"
Step 3: Make it Difficult: increase friction, increase the number of steps between you and your bad habit; Restrict future choices to the ones that will benefit you.
*If it isn't going to help your goals, remove it from your environment. Don't bring it into the house, make it hard to get to. When you have to go out of your way for whatever it is, you're less likely to do that for something that isn't going to help you achieve your goals. Even if it's not permanent, for now, it's necessary.
Step 4: Make it Unsatisfying: get an accountability partner, create a habit contract, make the costs of bad habits public and painful.
*"If I don't do this...I will have to do this..." Having an accountability partner is a great way to help you reach goals and stay on track. This is also where your tribe comes in. If you find yourself having to defend your choices to those you spend time with, perhaps it's time to find like-minded people who are willing and able and supportive of your goals and helping you reach them. Find that someone or someones who is/are willing to hold you accountable instead of just accepting your excuses.
Breaking your bad habits won't be easy, but we're help make it possible.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
Creating Good Habits
Who are we and why are we here?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
Creating Habits
From the author of Atomic Habits by James Clear, Kasey and Stacy chat about how to start to build better habits.
Good habits can create freedom! We are all so busy so trying to imagine adding one more thing to your plate is often daunting to say the least. Change doesn't have to be drastic. Tiny habits build over time can lead to huge changes over time.
Build better habits with these strategies:
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Change your mindset using affirmations and positive self talk and improving mental toughness.
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Take inventory. Write every single thing down! What you do is often autopilot. Awareness comes with being honest with yourself.
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Prioritize your time! What you do, what you want to do, and what you need to do! What are you currently doing? What can you stop? What can you start? What can you do while you're doing something else?
Want to hear more? Subscribe to catch next weeks podcast about Creating Good Habits.
Who are we and why are we here?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
How to be your own best advocate!
We aren't born with the ability to know how to advocate for ourselves, and in some settings, it's not always encouraged. But luckily for you, we've got some simple steps that can help you find your way in the world of self-advocacy.
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Know Yourself - developing some self-awareness is a critical step in learning the art of advocacy. The more you tune into who you are, the better you will be able to communicate how you're feeling and what you need. Journaling is a great way to start taking note of what's going on with you, how you're feeling, and how your body is responding.
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Know Your Needs - what is it that you are looking for? What do you want out of the appointment? The conversation? The relationship? Think critically about the conversation, are you being heard? Are your concerns being addressed?
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Know How to get What you Want - this is where clear and concise communication is going to be imperative. Ask questions, be direct, and if you're not getting what you need...Get a SECOND OPINION.
You are the most critical piece to your health and healthcare team.
Who are we and why are we here?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
This week we talk all about how to schedule and plan for success.
- Front loading your week
- Talking with your kids, your spouse
- Know your boundaries & what you want to make time for. Does it support your goals or make you happy?
- How do we plan for the unexpected?
Who are we and why are we here?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certified professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
Who are we and why are we here?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is a certifed professional who focuses on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on uncovering root causes through specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
In this episode, we're breaking it down and keeping it super simple. Getting starting is sometimes the hardest part, but we're sharing some simple tips and tricks to not only help get you started, but to also help you stay on track. As busy moms and professionals, we don't have the time to make it difficult, and we know you don't either.
When making any lifestyle change, your envrionment is crucial to your success. Whether it be your work space, sleep space, or your designated space for reflection and meditation..keeping it in order will help keep you on track. From laying out your workout clothes, to prepping and keeping those whole food selections front and center, to creating a peaceful sanctuary in your bedroom...When you walk into your space, how does it make you feel? What do you notice first? What do you wish you could change? Walking through your home, room by room, and taking these mental notes can help you create the spaces you've dreamed about and help you address the pain points and barriers of your wellness journey.
For the kitchen; what foods do you notice when you open your fridge? What about the pantry? Are your small appliances that you need for meal prep easily accessible? Ask yourself these questions. If your answers don't align with your goals, make some changes to how your kitchen flow. Keep your fresh fruits and veggies washed, chopped and ready in the fridge and have them out on your shelves, not buried in drawers. Organize your pantry with your healthy, whole foods up front, while keeping the treats hidden in the back and out of eyesight. Our of sight, out of mind is a very effective approach to your kitchen envrioment.
We even address the struggles of the workout routine. Need to workout in the morning, but not an early riser? Sleep in your clothes, have your shoes and socks by the door, set a bedtime and commit to not snoozing. Create the bedroom environment that helps you fall asleep and stay asleep, which in turn, will help you with that morning wake up routine.
Whatever your barries might be, we hope this episode has helped address them on some level. Need more help, feel free to send us a message or connect with us on IG and we would be happy to help. Taking control of your schedule and your environment can be some of the best self-care you can do for yourself.
Hope you Enjoy!!
We hear a lot about sleep and MOST OF US know that we need 7-9 hours of sleep BUT WHY?
Stacy & Kasey talk about the importance of sleep and the impact that it has on fitness, nutrition, your brain as well as your immune system. To read more about how to improve your sleep visit a recent blog post on strategies to help.
Who are we and why are we here?
Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others! Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com. Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com Follow our podcast on IG @selfcareprojectpodcast
Sun, Fun, and SleepAs a kid, we looked forward to summer break the most because it meant staying up late, sleeping in, eating a million snacks, and being completely lazy if that’s what I decided to do. Now that we’re adults, it all seems a little less carefree, but there is still plenty of fun to be had. However, disrupted sleep is at the root of all things health related. Sleep is when our body repairs itself. That doesn’t change when the days get longer. Now that school is out and our focus is on making the most of these longer days, keeping our sleep on track is going to be a crucial element in keeping us aligned with our goals for the summer. Of course we’re going to have fun, lots of it, but it needs to not come at the expense of our sleep. Sleep is connected to every part of our body and how it functions. From our digestion to our mood, sleep is at the root. Following a structured sleep schedule over the summer will ensure better outcomes for all those present during your summer days.Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.comWant to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.ComFollow our podcast on IG @selfcareprojectpodcast
Soaking up the Summer Sun but not the ToxinsProtecting our skin all year round is important, but there is no greater time, than the summer, to really pay attention to what is going on your skin and how much sun exposure you’re getting. We’ve got some favorite products we’re here to share to help you make some healthy swaps where your skin care is concerned. Ingredients are extremely important, but often overlooked. Everything that comes into contact with your body, is going to be absorbed on some level. That absorption of toxic chemicals can become the root cause of so many symptoms, illnesses, auto-immune disorders, and so much more. We’re also going to be talking about some must-haves for the summer if you’re going to be out at the beach or lounging around the pool. From our favorite hats, cover-ups and sunscreens, we’ll have you summer sun ready and your whole family protected.Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmomWant to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.ComFollow our podcast on IG @selfcareprojectpodcast
Hunger, Hydration, and SupplementationUnderstanding your hunger cycle is key in being able to properly fuel and support your body. Discerning true hunger from other emotions is also an important discovery that many of us still struggle with. We eat when we’re stressed, when we’re bored, when we’re sad or lonely, etc. It is very common for people to emotionally eat, but we’re here to help. We’re going to break down the emotional cycle of eating, talk about the importance of hydrating (especially during the summer) and highlight some important supplements that might be necessary to consider during the summer when we tend to expend more energy and become more active. We will get you through this season, feeling great and on track!!Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.comWant to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.ComFollow our podcast on IG @selfcareprojectpodcast
Summer Food Prep
Ok, summer is here and it's HOT!! How many of us feel like cooking when it’s hot? We certainly don’t. Give me all the easy, cold recipes that I can keep on the ready during those hot summer days. In this episode we’re pulling out all the summer hacks when it comes to staying on track for the summer. From keeping a salad bar in your fridge, to making your own popsicles and sweet treats, and all the tips and tricks you need for prepping and storing your fruits and veggies to keep them crisp and fresh for as long as possible.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Wear the Swimsuit - Showing up in Confidence
Sis listen, we know and can sympathize with your lack of wanting to sport the bikini but hear us out. When is the last time your kid said something about your swimsuit, or anything you’ve worn lately? When you’re out having fun, is anyone talking about your outfit? The answer is probably not!! And there’s a good reason for it! Your kids don’t care! What matters to them is the time you spend with them, the laughs you share, and memories you make. And the last thing most of us parents want to do, is create self-doubt or a diminished self-confidence in our children. So wear the swimsuit that makes you feel good. Let go of the unspoken opinions of others, be present with your spouse and your kids. They don’t care what you’re wearing, what they care about is that you’re there, with them, playing and laughing and having a great time. Time is the one thing that we can’t get back. Don’t miss out on an opportunity to spend time with your kiddos playing in the pool or splashing in the waves, because you let your lack of confidence get in the way. Remember those positive I Am statements we mentioned before, now is the perfect time to put in play. Speak kindness into your soul and allow yourself the joy of loving who you are.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.com
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
We often get stuck in the daily grind so one of the things we look forward to every year is summer reading. Put your phone down, get off the computer, relax and enjoy a good book. The perfect compliment to sitting by the pool or on the beach. So today we both have three recommendations for a personal development, professional development and a "just for fun" fiction book. Stacy's Recs:Atomic Habits by James Clearhttps://amzn.to/3NfUjthThe Four Agreements by Don Miguel Ruizhttps://amzn.to/3A1CXxgEverything I Never Told You by Celeste Nghttps://amzn.to/3nhgfTKKasey's Recs:High Five Habit by Mel Robbinshttps://amzn.to/3A3z6QGGo for No! for Network Marketing by Richard Fenton, Andrea Waltz, and Ray Higdonhttps://amzn.to/3OXx5K3Where the Crawdads Sing by Delia Owenshttps://amzn.to/3yj70iZIf you read one off our list, let us know what you think, and send us what you're reading, we're always looking for new ideas. Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseystevenswellness or visit her website www.revolutionarywellnessblog@wordpress.comWant to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.ComFollow our podcast on IG @selfcareprojectpodcast
Every now and then a topic pops up that we feel passionate about and a new episode is born from that passion. This is one of those episodes and we would love to hear your thoughts.
Should the girl’s dress code at school be responsible for controlling the thoughts of the male staff? I’m not even sure why we’re having to discuss this, yet here we are.
But, before we go too far down this road, there is a pretty firm belief that while choosing one’s wardrobe; environment, location, appropriateness, etc. should be considered. But, to say that the male thought process should be a part of the consideration when a female is getting dressed, that is something else entirely. No matter what a girl wears or doesn’t wear, she will never be able to control the thoughts of a man, or anyone else for that matter. Do dress codes serve a purpose? I think it’s hard to say that they don’t, but presenting one as a means to control sexual desire (because that IS what we’re talking about) leaves a lot to be considered and further creates a culture that is geared towards women making it easier for men to control their thoughts vs. men taking responsibility for themselves and making appropriate choices. That being said, when we’re talking about a K-12 school environment, it also can’t be a free-for-all where clothing choices are concerned, but the underlying issue in all of this is thinking that it is the responsibility of the female student population to control the environment for all those present. We have an entire generation that is growing up with higher levels of anxiety, low self-esteem and depression, and it’s imperative that we focus on a culture that helps build confidence and self-esteem through a guided freedom of expression.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
6 things that can contribute to burn out
How can you use these 6 things to assess what is best for you and your family?
Transformation & Change
How does Self Care fit into this framework?
For the complete blog post visit www.stacygartner.com or Kasey talks about failure and values on her blog at www.revolutionarywellnessblog@wordpress.com.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
ADHD is difficult.
Having ADHD as a woman can make you feel a little crazy. Try to be a parent and contribute to your family on top of that! We spend so much time, as high achieving ADHD women trying to fix ourselves, we often fail to show ourselves some grace & self care. Thank goodness for the kids that will one day know we did our best and for the partners that love us.
Take a listen as Kasey and I take a deep dive into what I find to be the most effective. These 6 pillars of self care for ADD/ADHD are critical for all women, not just those struggling with neurodivergence.
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Sleep
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Setting Boundaries
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Community
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Self Expression
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Positive Affirmations
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Values
To read the BLOG Post visit www.stacygartner.com
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Women and ADHD?
What we talk about:
- Struggles with ADHD as a woman
- Parenting ADHD children as an ADHD mom
- How do you take care of yourself as someone with ADHD?
- How is your self care different?
- Community
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast
Do you want to pay off some debt, spend more time with your partner, do YOU want to lose 16lbs in a REASONABLE amount of time? Today we talk all about what to do when you are ready to start setting some goals. We don't just say we want to do something and it happens! We must take action steps that will get us to that goal.
Grab the SMART GOALS WORKSHEETand theGOALS ACTION SHEET here!
Make sure you SUBSCRIBE and let us know what you think by leaving some feedback.
Want to hear something on our Podcast or want to chat with us? Email us at TheSelfCareProjectPodcast@gmail.com
If anyone else was more FLOORED by Kim K's extreme weight loss than the actual dresses at the Met Gala? Kasey and Stacy tackle the uncomfortable truths about extreme weight loss and how we really just took 10 steps back, as women, with body positivity and disordered eating.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @theselfcareprojectpodcast
Adrenal Fatigue Pt 2
We take a deep look into Adrenal Fatigue and how we can better manage stress, our fitness, and nutrition through creating healthy habits that support our well being.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @theselfcareprojectpodcast
Digging DEEP into Adrenal Fatigue. Stacy & Kasey talk about WHAT Adrenal Fatigue actual is and how it affects the body, chronic fatigue and motivation.
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @theselfcareprojectpodcast
Who are we and why are we here? Stacy and Kasey, both professionals, entrepreneurs and mamas chat about all things health, wellness and how we manage to make to make ourselves (or not) a priority. Some days are better than others!
Stacy is a Health & Wellness professional, working full time as a Fitness & Aquatics Program Manager and also owns her own Wellness Coaching Business. She specializes in working with busy mamas who are ready to gain their confidence back through mindset, fitness & nutrition. Connect with Stacy on Instagram at @stacygartner or visit her website www.stacygartner.com.
Kasey is also a professional who focus on functional nutrition but is also a SAHM who homeschools all three of her children. She is truly the definition of "doing it all." She focuses on specific health protocols that help her clients heal their bodies through nutrition. You can connect with Kasey on Instagram at @kaseysfitnessmom
Want to be a guest? Have a suggestion for an episode? Email us at TheSelfCareProjectPodcast@Gmail.Com
Follow our podcast on IG @selfcareprojectpodcast