Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose – Détails, épisodes et analyse

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Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose

Heidi Chirkoff - Mindset Coach, Wellness Coach, Life Coach for Women, Stressed Out Mom, Overwhelmed Mom

Enfants & Parentalité

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Forme & Santé

Fréquence : 1 épisode/6j. Total Éps: 56

Are you a mama that often solo parents while your partner works away? Are you struggling to keep it together, and balancing all the things on your own? Do you have a hard time setting boundaries and prioritizing self-care? Do you wonder if more joy, peace, and fulfillment is possible for you in this season of life?

The Solo & So Well podcast is a landing spot for all the mamas out there struggling in their solo parenting roles. If that’s you, I want you to know you are safe, seen, and supported here. This is a judgement-free, real talk, value packed, and encouraging community. You are not alone in this season of hardship, and you will come out the other side, brighter and stronger than ever!

I’m your host Heidi Chirkoff, I know what you need, because I needed it too. It wasn’t that long ago that I was having an extremely hard time in the day-to-day - with two small boys, one on the way, a strained marriage, and loss of identity/purpose. I felt alone, I felt overwhelmed, I felt resentful, I felt like I was failing as a mother, and I felt guilty for feeling the way I felt. At the time, I didn’t know how to get “unstuck”, but I knew I needed to start making some changes, for myself, my kids, and my marriage – and that it was up to me, and only me, to start making them.

In my desperate search for solutions, I found some things that worked, and some that didn’t. And now that I’ve come out on the other side, I want to share everything I’ve learned. Here at Solo & So Well, we focus on you, the Mom. Even though it may not feel like it right now, you are the anchoring presence in your home, you are the glue, the tone setter, the gatekeeper, the one who knows all, and has actual superpowers. Don’t let that pressure you, let it empower you. A better life starts with you! When you start to rise – the whole family will rise with you.

My mission with this podcast is to be a guiding light, that shows other mamas the way to more joy, peace, and fulfillment - TODAY. It’s time to stop living in auto pilot, in struggle and survival mode – and start taking ownership of your life, one that is full of vibrancy and purpose. You were made for more! I know it, and you know it! We are going to shift you from always having life happen to you – to life starting to happen for you.

Big change starts with itty bitty, consistent, daily action.

Every time you press play on this podcast, the weight of it all gets lighter.

So let’s get started!

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053 // Set Yourself up for More Success This Year: Why I Ditched Doing New Year's Resolutions and Do THIS Instead.

lundi 30 décembre 2024 • Durée 11:41

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Hey Mamas!

The holidays are behind us, and it’s time to take a deep breath and check in. How are you feeling, Mama? In this episode, I’m sharing a little about my Christmas—why it felt calmer and more joyful this year, even with sickness, messed up sleep schedules, derailed plans, my husband not getting home until Christmas Eve.

I’m also inviting you to shift your mindset as we head into the new year. Instead of setting lofty New Year’s resolutions that often fizzle out by February, let’s talk about choosing a word or intention for the year—something that feels grounding, inspiring, and achievable. I’ll share why I made this change a few years ago and how it’s powerfully shifted the way I approach my goals and life.

Plus, if you’re ready to set yourself up for more success, peace, and joy in 2025, I’d love to help you get started. Book a free 15-minute discovery call with me, and let’s explore how we can create a year that truly aligns with your values, needs, and vision.

This year isn’t about doing more—it’s about doing what matters most. Let’s make it happen together!

✨ Connect with me to book your free call today!

Always wishing you well,

Xo

Heidi

5 Ways to Win the Day FREE Resource
https://heidichirkoff.myflodesk.com/5waystowintheday

'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away)
https://a.co/d/9kkN9fG

Daily Gratitude Journal
https://a.co/d/eBGbYbt

Book FREE 15 Minute Discovery Call - Life & Wellness Coaching
https://calendly.com/sowellcoaching/15min

Contact Me Directly
hello@heidichirkoff.com

Recommended Fitness App for Busy Mamas
https://sweat.onelink.me/gNkX/qpvfkssx

052 // Feeling Frazzled this Time of Year? Carve Out 30-Minutes to Reset, Refocus, and Recharge

Épisode 52

lundi 16 décembre 2024 • Durée 19:00

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Hey mama!

It's mid-December, and holiday prep is in full swing! How are we doing out there?

The holidays can feel overwhelming, but what if you could carve out just 30 minutes to shift from chaos to calm? From overwhelmed to in control?

In this episode, I walk you through a simple yet powerful process to reset, refocus, and recharge during the busiest season of the year. Whether you're navigating holiday to-dos, family dynamics, or just the everyday hustle and bustle, this episode will guide you to:

✨ Get grounded amidst the chaos
✨ Gain clarity on what truly matters
✨ Take small, aligned actions to bring more ease and intention into your day

I’ll share practical tips to help you reclaim a moment of peace, set realistic goals, and approach the season with a renewed sense of energy and intent. And if you’re wanting some extra support, I’m offering FREE 30-minute mini sessions this December to help walk you through this process, navigate the holiday, and set you up for more success in the new year.

🎄 Let’s make this holiday season a little calmer, a little brighter, and a lot more aligned. Listen in and give yourself the gift of clarity and calm today!

Always wishing you well,

xo

Heidi

043 // 5 Reasons a Mom in Burnout Might Not Ask for Help

Épisode 43

lundi 30 septembre 2024 • Durée 09:40

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Hey mama! I’m so grateful you're here today! In this episode of The Solo & So Well Podcast, we're diving into a topic that hits home for so many moms: burnout and the challenges of asking for help.

If you're feeling overwhelmed, overworked, and totally run down, it’s natural to wonder why asking for help feels so hard. Today, I’m breaking down 5 common reasons why a mom in burnout might hesitate to reach out for support—from perfectionism to past negative experiences—and how understanding these blocks can empower you to start shifting them.

We'll also explore practical tips to help you take that first brave step toward receiving the support you deserve. Plus, I'll be sharing a little self-coaching prompt to guide you in making a positive shift this week.

And mama, don't forget—I’m offering a scholarship opportunity for my 1:1 coaching program, The Mom Reboot: 12 Weeks to Emerge from Survival-Mode, Feel Energized, Present, and Joyful in Life + Motherhood. Apply before October 8th for a chance to receive this transformative program completely free! You can find the application link in the show notes.

Sending you so much love—let's get started! ❤️

xo

Heidi

Apply for 'The Mom Reboot Scholarship'here:
https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link

042 // Recognize Signs and Signals You Might Be In Burn-Out, So You Can Begin to Take Steps Out of it

Épisode 42

lundi 23 septembre 2024 • Durée 18:32

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Hey Mama! I know you have a lot going on, and I’m so grateful you chose to tune in today. If you pressed play on this episode, I truly believe there’s something here meant just for you. Whether it’s a small nugget of wisdom, actional step, or a new perspective, I hope you find comfort and clarity as we explore a topic that so many of us face as moms: burnout.

Burnout in motherhood goes beyond physical exhaustion—it touches every aspect of our lives. In today’s episode, we’ll dive deep into how to recognize the signs and symptoms of burnout and, more importantly, how to reset your wellness. I’ll walk you through some practical steps from my coaching framework begin to reclaim your energy and joy.

By the end of this episode, you’ll have a simple but powerful first step to start creating your own wellness plan. Plus, I’m excited to share the details about my revamped 1:1 coaching program, The Mom Reboot, specifically designed to help moms in burnout prioritize their wellness, emerge from survival mode, and feel energized, present, and joyful - in life and in motherhood.

If you're ready to prioritize yourself and transform how you feel, this episode is for you. Let's dive in!

Tune in, reflect on where you're at right now, and take that first step toward feeling like yourself again. You've got this, mama!

Always wishing you well,

xo

Heidi

APPLY to The Mom Reboot Scholarship:
https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link

041 // Simple Daily Check-in for Moms to Make Small Improvements and Feel Better Everyday

Épisode 41

lundi 16 septembre 2024 • Durée 08:44

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Hey Mama!

In today’s episode, we’re focusing on something that can truly shift your mood, energy, and overall state—daily self-check-ins. If you’ve ever felt overwhelmed, exhausted, or like you’re running on empty, this episode is for you.

I’ll be walking you through a simple, three-question check-in practice that takes just a few minutes but can have a huge impact on how you feel throughout the day. We’ll dive into why it’s important to pause, reflect, and acknowledge how you’re really feeling, and I’ll share practical tips on how to easily build this practice into your daily routine.

Whether you're brushing your teeth, waiting for your coffee, or squeezing in a quick moment between errands, this check-in routine will help you reconnect with yourself and find those small, actionable steps that can boost your mood, increase your energy, and lower stress.

Tune in to learn how this easy practice can help you stay grounded and take better care of yourself, even during the busiest days. Let’s start making self-care a priority, one small check-in at a time.

Go ahead and press play! And don’t forget to share how your check-ins are going with me on Instagram, a comment on Spotify, OR in a review on Apple Podcasts <3

Always wishing you well,

xo

Heidi

#MomSelfCare #MentalHealthForMoms #DailyCheckIn #BusyMomLife #EnergyBoost #FallSelfCare #ThriveAsAMom

040 // Lean Into Falls Transformative Flow: 3 Seasonal Self-Care Tips for Stressed-Out Moms

Épisode 40

lundi 9 septembre 2024 • Durée 12:14

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Hey Mamas! Feeling a bit tense as we step into the fall season? But also feeling so ready for change? In this episode of the Solo & So Well Podcast, I share three practical tips to help you create a restorative seasonal self-care plan that aligns with the natural rhythm of fall. Fall is the perfect time to reset, recharge, and refocus on what truly matters as we head into the holidays and wrap up 2024.

We'll explore how to:

Let Go & Invite In: A guided journaling exercise to release what's no longer serving you and invite more of what you desire.
Create a Movement Plan: Simple, achievable ways to incorporate movement into your day, boost your mood, and manage stress—even with a full schedule.
Invest in Yourself: How to make small but impactful investments in your growth and well-being this season, aligned with where you are at and who you are becoming.

These steps are all about finding more joy, peace, and fulfillment in and beyond motherhood. And, if you’re looking for even more support, don’t forget that today is the last day to get 20% off my 12-week 1:1 coaching program, 'Moms Time to Thrive.' Let’s work together to help you thrive, not just survive, as you close out this year strong!

Tune in for this episode to start your fall transformation with confidence and clarity!

Always wishing you well,

xo

Heidi

039 // Confidence Isn’t Something You Get—It’s Something You Build: Practical Method to Boosting Confidence in Any Area of Your Life

Épisode 39

lundi 2 septembre 2024 • Durée 15:32

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Hey Mama!

In this episode of the Solo & So Well podcast, I'm diving deep into the topic of self-confidence and why it’s something you build, not something you simply "get." If you're a mom feeling overwhelmed, burnt out, or stuck in survival mode—especially if you’re holding down the fort while your partner is away for work—this episode is for you. Today, we explore why confidence is built through action, self-trust, and self-worth, and how these elements are essential for success in any area of life.

Drawing from my own experience training for a Spartan race, I share the mindset shifts and practical steps that helped me push past self-doubt and build confidence from the ground up. Learn how to embrace imperfection, overcome fear of failure, and take consistent action to develop unshakeable confidence in motherhood and beyond. Whether you’re working on a new routine, parenting strategy, fitness goal, or stepping out of your comfort zone in any area of personal growth, this episode offers the inspiration and tools you need to move forward. And learn why showing up, even when it's messy, is the key to unlocking your fullest potential and thriving in and beyond motherhood.

Tune in for actionable insights that will help you start building the confidence you deserve today!

PSA: Moms Time to Thrive - My 12 week 1:1 coaching program 20% Off until Sept 9, 2024. This program is designed with busy, solo parenting mamas in mind - to help emerge from survival mode, begin to thrive, and experience more peace, joy, and fulfillment in and beyond motherhood, in the exact season you are in.

The program includes:

- 12 weeks of 1:1 coaching support
- Bi-Weekly 45-Minute Sessions via zoom (6 total)
- In Between Session/Daily Support via email
- Personalized plan, tools, and resources

If you want to know more about the program, or just gain some clarity and get a feel for what coaching with me would be like, please book free 15-minute Discovery Call OR email me directly at hello@heidichirkoff.com

I know it's hard to reach out for help, and can be a big decision to invest in yourself, and I do not take that lightly. Looking forward to connecting with you, getting all your questions answered, and helping you feel confident in whatever you decide.

Chat soon.

Always wishing you well,

xo

Heidi

038 // Back-to-School Transition: Is It Time to Focus on You?

Épisode 38

lundi 26 août 2024 • Durée 12:11

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Hey Mama!

How is the back to school transition going? How are you feeling heading into the last quarter of this year?

It's mind blowing to me that summer is already over and 2024 is soon coming to an end! Like, HOW?!

Last year, our oldest started kindergarten so it was the first time we were sending our kid "back to school". Needless to say, I was a MESS. I was excited, I was nervous, I had a lot of questions, concerns, doubts. I put an insane amount of pressure on myself to "get it together" and have motherhood all figured out before sending him off into the big world.

I was less than a year post-partum with our third boy, my husband working away for weeks at a time, and to be honest, I was hanging on by a thread. Mood and energy was low, and I was feeling like I was at max capacity.

It was exactly this time of year last year when I to leap of faith, invested in myself and hired a life coach - and it was one of the best decisions I ever made. I had already been in therapy for close to a year, and I can tell you, that 1:1 life coaching is next level support- and exactly what I needed to turn my life around in such a positive way.

It allowed me to experience so much more peace, joy, and fulfillment in what I was finding to be such a challenging and hard season.

I am filled with so much gratitude when I think about where I was, how I was feeling this time last year! So much growth and change has happened!

At the beginning of 2024 I launched this podcast, and my own Life & Wellness Coaching Practice. I get to now Moms who are on their own a lot, and struggling - move from operating and parenting from survival mode, to beginning to thrive! In and beyond motherhood.

Such a blessing, and I'm so honored to serve and support other Moms in this way!

I believe you clicked on this episode for a reason, and this just might be the nudge you've been waiting for. Make sure you listen until the end to hear the special offer I have for you right now. And I encourage you to take some time to sit with yourself afterwards so tune and listen to where that nudge, that inner knowing is telling you.

If it's to explore working with me, I can't wait to connect with you!

Always wishing you well,

xo

Heidi

037 // (GUEST) Empowered Living: Holistic Health and Well-Being with Amy Lenius

Épisode 37

lundi 19 août 2024 • Durée 30:41

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Hey Mama!

Are you ready to step into your thrive era? Well, you absolutely can! And it starts with you - ALL of you.

Join me today for a beautiful conversation with the "hormone queen" Amy Lenius! We chat all about women's health, self-advocacy, loving your body, finding your purpose, and building self-worth. Amy has a truly holistic approach to serving the women and Moms in her community.

I know you are going to walk away from this conversation feeling empowered and equipped- with practical tools and knowledge that you can start using today to live a healthier, empowered, more joyful and peaceful life.

I would love to hear what you thought about this episode in a review. Or share one of your take-a-ways in your stories and tag both Amy and I <3

Appreciate you!

Always wishing you well,

xo

Heidi

https://www.instagram.com/amylenius

036 // 3 Steps to Smoother Bedtimes with Your Kids

Épisode 36

lundi 12 août 2024 • Durée 14:09

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Hey Mama!

Are bedtimes a struggle for you? Are you finding that you are filled with dread when that time of day is nearing? Are the daily bedtime battles leaving you feeling totally wiped and defeated by the end of the day?

Ya, they were for me too. I feel you, Mama! Bedtimes were becoming such a cause of stress and angst for me, and knew I needed to make some changes! I needed more calm, joy, and peace to this part of our day- so I made some adjustments that gave us more of just that!

In this episode, I've broken it down to three top things I did for smoother, calmer, more enjoyable bedtimes! And I believe it is going to serve you and your family so well!

Hang in there, friend! You're an amazing Mom, and it's going to get better!

And it starts with pressing play!

Always wishing you well,

Heidi

xo

P.S if you want/need support from someone who truly gets it. Is never going to judge or shame you for those really tough moments we play over in our minds and weigh us down.. I have space for you. Book a free 15 minute discovery call. Lets meet and see if Life & Wellness coaching with me is the next right step for you.

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