Explore every episode of the podcast Cowgirls Over Coffee

There's the version of yourself you've been told to be and then there's the one who shows up when the recording keeps going because the conversation is too good to stop. This week, Thea, Audrey, and Lana couldn't stop yapping, and what unfolds is a raw examination of the work that doesn't show up in your business plans: discernment, friendship dynamics, and the discipline of knowing which race you're actually running.

This conversation is what happened when we realized we weren't done processing, and hit record again. Audrey shares her journey of being labeled "too much" and why she's finally done apologizing for taking up space. Lana dissects the difference between friends who project their bench onto your Olympic aspirations. And Thea reminds us that agility (not rigid planning!) is the only framework that serves the most demanding lives.

What emerges a conversation about frameworks: how to schedule your life first, how to recognize when advice is actually projection, and why the most important work you'll do in 2026 will very likely be the discernment no one sees.

1. The "too much" narrative women inherit and why reclaiming it is an act of sovereignty.
2. Audrey's "green broke" revelation: what happens when structure collapses and you have to rebuild from authenticity instead of achievement.
3. The Olympic team metaphor: understanding friendship dynamics when some people want to jog around the track and others are training for gold.
4. Why verbal processing is simply how some of us think.
5. The projection problem: how to recognize when you're giving advice to yourself instead of trying on someone else's limitations.
6. Agility as the antidote to rigid planning and why asking "what do I really want right now?" is the most strategic question you can ask in the new year.
7. The work that moves the needle: discernment, rest, and friendship.
8. Why scheduling your life first is the litmus test for whether you're creating the life of your dreams or just checking boxes.
9. Eldest daughter energy, second child chaos, and birth order baggage we're all still unpacking.
10. The courage to protect your time and energy without apology (because it's okay to let people find their own team).

1. 00:00 The episode that wasn't supposed to happen: why conversation deserves more than a hard stop.
2. 02:30 The open seat invitation: this is a group chat, not a lecture series.
3. 03:50 "Green broke" and barely broke: Audrey's sweatshirt and the second child who learned to boss herself around.
4. 04:30 When structure collapses: the bro energy that got her far, and the authenticity that got her further.
5. 07:00 "You're too much": unpacking the narrative women are handed...

There's a particular exhaustion that comes from living half-invested in your own life, when you're saying yes to everyone else's timeline while your own dreams accumulate dust. This week, we're pulling up a chair to the table we've been setting for five years, laying out every strategic detail, hard-won insight, and unfiltered observation about what it actually takes to build a life that doesn't require you to choose between future goals and presence, checking boxes and your nervous system, momentum and moments.

Thea, Meg, Audrey, and Lana convene to kick off 2026 with the kind of conversation that feels less like a podcast episode and more like the group chat you've been craving. No disclaimers. No hedging. No apologizing for wanting it all. Just four women who've spent half a decade living the methodology for sustainable achievement, discussing every single strategy, planning framework, and operational principle they've tested alongside 1,300+ women.

Please note: this isn't a teaser for what's inside the membership. This is the full playbook with nearly 50 pages of distilled wisdom, and the core methodology that's transformed businesses, marriages, and the daily operations of women who refuse to settle for good enough. Because if five years has taught us anything, it's this: the answer isn't hustling harder or culling your dreams. You need better infrastructure, and you definitely need a village. We start again here.

1. Why five years of experimentation has led to giving away the entire methodology for free and what that signals about the conversation we're ready to have in 2026.
2. The antidote to "you can have everything, but not at the same time": compounding instead of choosing, cultivating practices instead of burning out.
3. What actually changes when you stop treating your ambition like something to apologize for and start treating it like the data it is.
4. Why isolation and withdrawal are the default response to exhaustion, and how intentional connection becomes the counterintuitive path forward.
5. Why we're done with the shame narratives and ready for nuanced conversations that honor complexity when it comes to entrepreneurship, motherhood, family, and ambition.
6. The art of finding your people, developing friendships that feel like infrastructure, and surrounding yourself with women who elevate rather than diminish.
7. Why overcomplication is a defense mechanism and how embracing practices creates the ease that allows you to do more with less friction.
8. The shift from performative planning to operational excellence.
9. How to quit overthinking and start iterating: taking imperfect action to generate the information you need to refine your approach.
10. What "nutrient-dense life" actually means: high quality, deeply satisfying, strategically designed to nourish.

1. 00:00 Five years of Cowgirls Over Coffee and 1,300+ women later, here's what we've learned.
2. 04:45 The full methodology drop: 40 pages of our methodology free.

You can take the girl off of the ranch, but you can’t take the cow trails out of her metaphors. When Lindsay shared that the first time her son stepped onto a sidewalk he called it a “cow trail for people,” we knew we were in for a good one. This episode isn’t about slowing down or speeding up, but finding your footing when everything familiar shifts. From feed store counters to city sirens, we’re unpacking what happens when convenience meets capacity, and why your best practices still apply … even when your groceries can be delivered to your doorstep.

This week we welcome Lindsay Garber, formerly a top-tier ranch wedding photographer, and now the fourth-generation force inside her family’s western wear & feed store in Albuquerque. She’s traded gravel roads for Trader Joe’s, but what grounds her is the same: purpose, people, and a love for the culture that raised her.

Together we explore why leaving town won’t fix a life that’s running on fumes, and why the basics still matter whether groceries are a seven-hour round trip or seven minute away. We talk about context over tactics, conversation as a catalyst, and how retail has its own seasonality: chickens, rodeo, fairs, film crews, and yes, the surprise delight of French cowboys. 

Through it all runs a throughline we live by at Cowgirls Over Coffee: when the landscape shifts, your practice (water, sleep, vegetables, reflection, and real connection!) keeps you steady.

• Why swapping ranch life for city life changes the scenery but not the work of caring for your capacity.
• How conversation functions like binoculars, giving you context so you can actually see what’s coming.
• A practical reminder that the “next level” still runs on the same basics: sleep, hydration, nourishment, and honest check-ins.
• The difference between exhaustion on the ranch and monotony in town, and how to break both with intentional moments of awe.
• What retail teaches about seasons (spring chicks to fall fairs to pilot season) and how to plan without losing presence.
• The store as tether: how tending a legacy space can anchor identity and community in the middle of a metro.
• Why mastering yourself outperforms mastering the hustle, especially when opportunities arrive faster because you planned well.
• A gentle reframe for over-capable women: you don’t need a 12-step overhaul; you need faithful follow-through on what already works.

• 04:30 Lindsay’s move: from “most rural” New Mexico to the heart of Albuquerque; what changed and what didn’t.
• 09:40 Context over geography: leaving town won’t solve capacity problems without deliberate practices.
• 15:20 Conversation as a tool: the “binoculars” for seeing the ship; tactics make sense once you have context.
• 21:35 City monotony vs. ranch exhaustion: different drains with the same antidote: intentional rest and wonder.
• 27:10 Retail seasons 101: chickens, rodeo, fairs, film crews … and the unexpectedly punchy French cowboys.
• 32:45 Legacy as anchor: keeping a 75-year family business human in a humming city.
• 38:50 The faithful basics: water, sleep, vegetables, and how simple habits power real next-level growth.
• 43:30 Wrap-up + invitation to carry the conversation forward.

• Join the conversation: What did this conversation remind you to tend? Your routine, your rest, your roots? Screenshot and tag @cowgirlsovercoffee and keep the conversation going.

As September closes, forget lukewarm goals because this conversation is about striking the match yourself. Kelly of Western Workouts joins us for a conversation about the kind of fire fueled by self-belief, reckless confidence, and a refusal to waste energy on what doesn’t matter.

This episode began, as many of our best ones do, with a yap-and-cheer session that turned into a bonfire of ideas. We talk about why spite may get you moving, but it never leaves you satisfied, and why a process you love always beats an outcome that looks shiny but feels empty.

Kelly brings her perspective from training horses, bodies, and minds. We add our lens of capacity, discernment, and real-life integration. Together we unravel what it means to build a fire of our own; whether that means claiming your time back from distractions, letting go without fanfare, or saying yes to hard things without fearing how hard they’ll be.

• Why a self-belief bonfire outlasts a spite-fueled spark every time.
• The practice of reckless confidence: deciding you’ll figure it out, then getting to work.
• How to be unbothered by noise, urgency, and opinions that don’t serve you.
• The case for integration over silos when it comes to motherhood, work, and identity.
• When to simply step back into the bushes: no drama, no debate, just disengagement.
• Why discipline is less about willpower and more about respecting your own energy.
• How patience and slow-burn often set the stage for your boldest moves.
• The role your people play in elevating your fire instead of draining it.

• 00:00 September check-in and the fire worth tending.
• 06:15 Spite vs. self-belief: why empty wins don’t satisfy.
• 10:00 Process over outcome: act, adjust, repeat.
• 25:30 Practicing being unbothered: disengaging with grace.
• 30:00 Integration > silos: motherhood, work, identity.
• 36:20 Reckless confidence and pouring the gasoline at your feet.
• 42:45 Circles, standards, and raising your own algorithm.
• 48:00 Closing: presence through the holidays, confidence that sustains.

• Join the conversation: Screenshot this episode and tag @cowgirlsovercoffee and @westernworkouts on Instagram/Threads—tell us where you’re pouring your gasoline this season.
• Grab the free Routine Playbook: Build daily structure that makes acting (and adjusting) easier.
• Connect with Kelly: Follow Western Workouts for strength, stamina, and no-nonsense confidence.
• Stay in the loop: Subscribe, review, and share so more women can light fires that actually last.

There’s the kind of work that looks good in a highlight reel, and then there’s the kind that smells like bleach in July, stretches four feet from tip to tip, and requires the audacity to keep going when it would be easier to quit. This week we sit down with Cassie Everson of Wanderlust Skulls to talk about the ditch, the mountaintop, and the discipline of making art that endures.

Artist and entrepreneur Cassie Everson has been shaping the modern Western aesthetic for nearly a decade through her work as Wanderlust Skulls. If you’ve ever saved an image of a painted longhorn skull to your Pinterest board, chances are you’ve already encountered her signature pieces: bold, abstract, distinctly Western, and always authentic.

But this conversation isn’t a how-to on creative business, it’s a rare look into the unglamorous, cyclical reality behind it. Cassie shares the unlikely origins of her work, from finding her first skull in a secondhand shop to teaching herself taxidermy with YouTube and grit. She talks candidly about debt, slow shows, and why art requires you to sell not just an object but a feeling. What emerges is not a formula but a paradox: the work isn’t easy, yet over time it generates a surprising sense of ease if you can resist both the panic of failure and the intoxication of quick wins.

• How Cassie defines her “modern Western abstract” style and why authenticity matters in both art and business.
• The early, unvarnished realities of teaching yourself taxidermy.
• What art reveals about selling feeling rather than product, and why story is central to connection.
• A candid look at the cycles of business: the moments of debt, the long seasons of silence, and the resilience required to keep going.
• Why meeting both the ditch and the mountaintop with the same determination becomes a critical entrepreneurial skill.
• The paradox of ease versus easy, and how structure allows a business to feel lighter without diminishing the work.
• The Vault: Cassie’s forthcoming collection of jumbo longhorns with rare shape and scale, designed as bespoke heirloom pieces.

• 00:00 Why conversation dissolves comparison.
• 05:30 Cassie’s origin story: from a thrifted skull to a modern Western aesthetic.
• 12:00 Real vs. replica: how to identify authentic skulls and why it matters.
• 18:40 The messy middle: early shows, financial setbacks, and learning to continue.
• 24:15 Art as feeling: commissions, story, and connecting beyond the visual.
• 29:50 The difference between ease and easy, and what it demands of us.
• 34:30 The Vault preview: jumbo longhorns, rare breeding, and bespoke design.
• 39:00 Closing: seasons, sovereignty, and the practice of mastering your craft.

• Your turn: what hit home? Tag @cowgirlsovercoffee and @wanderlustskulls, and let’s prove that real talk travels farther than highlight reels.
• Trade scrolling for structure: Download the Routine Playbook. A quick-win guide to creating sustainable practices that feel less like obligation and more like sovereignty.
• Collect the art, meet the artist: Explore Cassie’s pieces at wanderlustskulls.com and follow her on Instagram @wanderlustskulls for a...

Fall is here and we’re not tiptoeing into it. Today we talk about going all in without burning out, rebuilding stamina after a slow season, and choosing sustainable momentum over shiny sprints.

In this conversation, we welcome back my dear friend Audrey Hall, a creative, builder, and wholehearted go-for-it gal who knows what it takes to strategically ramp back up. Together, we unpack what “locking in” looks like when you’re balancing real life: kids, careers, recovery seasons, and the call to create again.

We talk about scheduling as stewardship, fluid structure (yes to time blocks, no to rigidity), and the crucial difference between capacity and consistency. You’ll hear us reject the tired binary of “hustle harder” vs. “slow way down” and instead build a practice that honors both ambition and sustainability. From self-mastery to seasonality, we explore why momentum sticks when it’s grounded in honest constraints, hydration-and-all.

We also get practical: experimenting with expectations, noticing when to pause before you tip into burnout, and re-training your stamina at work, in your body, and in your calendar. If you’ve felt the nudge to go all in but you’re wary of old patterns, this one is your invitation.

• Why pairing structure with fluidity lets you move fast without snapping your bandwidth.
• How to treat scheduling as stewardship of time, energy, and attention.
• A simple lens for “capacity before consistency” so your progress is sustainable.
• The mindset shift from binary choices to both/and thinking (success and ease).
• How to rebuild stamina after a long rest without shaming your pace.
• A practical reframe for goals: train for the distance, check your direction, take water breaks.
• What it means to practice self-mastery now (not who you were at 25, 30, or last year).
• Why “locking in” can include Slime Sundays, date nights, Bible study, and all the parts of a real life, on purpose.

Times are approximate.

• 00:00 Opening: why we’re “locking in” for fall and inviting you into the conversation.
• 04:00 Calendars as clarity: scheduling that feels empowering.
• 08:45 Coming out of hibernation: Audrey on starting from “zero” and finding traction.
• 12:30 Capacity before consistency: the stamina metaphor and sustainable progress.
• 16:40 Seasonality in real life: mom-mode, build-mode, and rejecting scarcity.
• 21:15 Fluid structure: observing burnout signals and knowing when to set it down.
• 26:00 Self-mastery in this season: goals, pace, water breaks, and course checks.
• 31:20 The middle ground: ditching the hustle/slow binary and choosing both/and.
• 35:10 Permission slip: “Lock in with us” and how to start today.
• 38:30 Wrap-up + six-week check-in invitation for accountability.

Where to Go From Here

• Question for you: What’s your first non-negotiable as you lock in for fall—the one practice that makes everything else easier? Screenshot this episode and tag @cowgirlsovercoffee with your answer so we can crowdsource strategies that actually hold.
• The FREE Routine Playbook. Your step-by-step for routines that protect capacity (so consistency can finally kick in!). Get Yours Here
• Join the Cowgirls Over Coffee Lifetime Membership. Where conversation, accountability,...

September invites fresh structure and, if we’re not careful, fresh burnout. In this conversation, licensed professional counselor and Enneagram coach Becky Lauridsen reframes self-care as protection (not pampering) and opens the door to brain health with neurofeedback. From postpartum anxiety and over-functioning to rodeo performance and concussion recovery, we explore how to build capacity on purpose, before the crash out.

Becky shares the origin story of IOWEME (“I owe me”), a preventative, accessible, guilt-free self-care model born from her own burnout and postpartum anxiety. We unpack the crucial difference between self-indulgence (instant relief, little ROI) and true self-care (sometimes uncomfortable, always compounding). We also trade the myth of work–life balance for work–life harmony: a “pleasing arrangement of parts” calibrated to your actual rhythms (hello, 5:30am clarity!).

Then Becky takes us into ROAM (Rodeo Optimization and Mindset) and explains low-energy neurofeedback as a practical path to brain health. Think “parking brake off” for your frontal lobe: better regulation, focus, and recovery after high-intensity performance (for athletes and their horses). If you’re craving capacity that’s truly sustainable, this one’s for you.

Listen in for …

• The self-care vs. self-indulgence distinction, and why protection beats pampering.
• The IOWEME model: preventative, accessible, and simple mental-health support.
• Work/life harmony (not balance): designing a “pleasing arrangement of parts.”
• The “check-engine light” for burnout (irritability over the stray socks = signal).
• Neurofeedback 101: electrical vs. chemical brain systems, suppression, and flexibility.
• The “parking brake” metaphor: why so many high-capacity women feel stuck in Delta.
• Performance & recovery for rodeo athletes, and why brain care must match body care.
• The pony case study (!) and what equine sessions revealed about regulation.
• 
  

TL;DR (Minute by Minute)

• 00:00 “Conversations” > “episodes” + why listener feedback matters.
• 01:11 Meet Becky: LPC, EMDR, Enneagram coach, LENS neurofeedback provider.
• 06:17 Postpartum anxiety, burnout, and the wake-up call: it starts with me.
• 10:01 IOWEME origin: from reactive therapy culture to preventative care.
• 12:32 Responsibility & boundaries: self-care as non-negotiable, not “extra.”
• 16:00 Self-indulgence vs self-care (instant relief vs lasting effect).
• 18:54 “Outweigh the indulgence”: a practical rule that still leaves room for fun.
• 23:44 Non-negotiable habits: why early-morning quiet time compounds.
• 27:34 Work/life harmony > balance; design for your real energy ebb and flow.
• 31:47 ROAM begins: from rodeo roots to neurofeedback certification.
• 35:49 Neurofeedback explained: amplitude, frequency, suppression.
• 38:59 The parking brake brain: lifting Delta lock for flexible regulation.
• 41:01 Equine neurofeedback: the pony case and practical behavior change.
• 43:35 Head trauma, concussions, CTE risk, and recovery as standard practice.
• 47:26 Where to find Becky + what’s next.

Where to Go From Here

Question for you: When the day feels heavy, which shows up first: self-indulgence or true self-care? Screenshot and tag @cowgirlsovercoffee with your answer so we can crowdsource smart strategies that actually stick.

The FREE Routine Playbook. Your step-by-step for routines that protect capacity (so consistency can finally kick in!). Get Yours Here

Join the Cowgirls Over Coffee Lifetime Membership. Where conversation, accountability, and routines become infrastructure....

September has a way of sneaking up on us. The commitments start rolling in, the days get shorter, and suddenly the pressure to “get it together” hits full force. In this “season-two” kickoff of Cowgirls Over Coffee, Thea and her dear friend Meg share how one simple conversation shifted their entire perspective on the September spiral, and why the reset you need may not actually start with another routine tweak.

For many women, September feels like a fresh start wrapped in glossy anxiety. The casual pace of summer fades, structure snaps back into place, and expectations start piling up. The natural response? Double down, do more, and try to wrestle order out of chaos.

But in this episode, Thea and Meg explore what happens when you pause before reacting. Their conversation ranges from seasonal transitions to family rhythms, the pressure of rural grit, and the reminder that we’re not meant to navigate life alone. Along the way, they uncover a surprising truth: what often feels like burnout might actually have a different root cause.

You’ll walk away with a practical reframe for the fall, an invitation to anchor your routines in depth instead of hustle, and permission to reach out instead of powering through. If September already feels frenetic, maybe the best reset is as simple as picking up the phone.

Listen in for …

• Why September often triggers “fresh start pressure” that turns into burnout.
• The hidden cost of powering through on your own.
• How conversation can act as infrastructure for your routines.
• A practical fall reset: channel intensity into depth instead of just more doing.

TL;DR (Minute by Minute)

• [00:00] Why this feels like Season Two.
• [02:10] The fog-lifting effect of conversation.
• [06:20] Why September hits harder than summer.
• [10:08]  Grit, buried feelings, and the cost of powering through.
• [14:45] A surprising realization about what’s really behind burnout.
• [17:18] Channeling intensity into depth instead of productivity.
• [20:18] Living in neutrality and curiosity when routines get shaky.
• [24:32] Work examples: how conversation resets productivity.
• [29:26] What’s next for this new season of Cowgirls Over Coffee.

Where to Go From Here

We want to know: does burnout for you feel more like exhaustion or like loneliness? Screenshot and tag @cowgirlsovercoffee with your answer.

The FREE Routine Playbook I mentioned. Your step-by-step playbook for routines that actually stick, because capacity has to come before consistency: TAP HERE

Join the Cowgirls Over Coffee Lifetime Membership where conversation, accountability, and routines become infrastructure. LEARN MORE HERE

Let’s keep the conversation going: find Thea at @thea.does.the.thing and Meg at @meg.scales.

This week Thea is joined by longtime friend and former western wedding photographer Lyndsey Garber for a reflective conversation about capacity, season of life shifts, and the slow, steady work of staying faithful in the little things.

Together, they talk through the emotional complexity of leaving something that’s still working, what it feels like to carry a big vision when there’s no margin left, and how to navigate the tension between knowing you’re made for more and also being at your limit.

Topics explored include:

• How to recognize when a season is ending even while you’re still succeeding in it.
• Why exhaustion and ambition so often co-exist.
• What it looks like to rebuild capacity through small, daily choices.
• Learning to audit energy and attention without slipping into a poverty mindset.
• How presence becomes a practice when margin is low.

This conversation holds space for the in-between moments where you know you’re on the edge of something new, but it hasn’t fully taken shape yet. We chat about ambition, presence, exhaustion, time scarcity, and that sneaky poverty mentality that shows up in your calendar, your body, and your grocery store anxiety. And mostly, it’s about what it takes to stay steady and self-respecting in the middle of a capacity crisis without losing your fire or your footing.

There’s no 5-step framework here. Just two women and a conversation about what’s working, what’s shifting, and how we keep showing up for the lives we believe in.

Let’s Keep the Conversation Going

We talked about what no one sees: the ordinary, unglamorous work that builds something sustainable. If you’re in that part of the process, we’d love to hear about it. Tag @cowgirlsovercoffee and let us know what “faithful in the little things” looks like for you right now.

Sure you can handle it all, but where is taking you? In this deeply personal, wildly validating summer conversation, Thea sits down with longtime friend and Cowgirls Over Coffee original Audrey Hall to unpack a question many of us are circling: What happens when your capability becomes your identity … and your margin disappears?

This is an episode for the woman who’s built a life she’s proud of and is left asking why it still feels so hard. For the one who gets it done, who performs under pressure, who’s known for delivering but lives in depletion.

Together, Thea and Audrey explore:

• Why “high performance” starts to feel like a trap.
• The difference between nurturing your ambition vs. demanding from it.
• What it really costs to prove your capability over and over again.
• How excellence can mask burnout.
• Why we sometimes feel safer in stress than in stillness.
• And, what it means to move from rocky soil to something more nourishing.

You’ll hear stories about rodeo royalty, sad girl eras, and gym floor epiphanies but underneath it all is a real-time conversation about rebuilding your relationship with ambition, restoration, and joy. If you’ve ever said, “I’m not afraid of the effort, but dang I’m tired of proving my worth through it.,” this one’s for you.

Mentioned in this episode:

• Follow Audrey Hall on Instagram at @audreyetta.
• Listen to Audrey’s new podcast, Cowgirl Church.
• Books by Trevor Mowad: It Takes What It Takes and Getting to Neutral.

Let’s Keep the Conversation Going

Screenshot this episode and tag @cowgirlsovercoffee with your favorite takeaway. Tell us your flavor of patience, your version of presence, or what kind of soil you’re growing in this summer.

What happens when you pair a visionary with a finisher, and give them a platform to celebrate the real women shaping western life and style?

This week Thea sits down with Ali Dee and Nicole James, the co-founders of Western Life & Style, for a conversation rooted in real-life entrepreneurship, deep collaboration, and the kind of bold vision that grows when women stop waiting for permission.

From warehouse pop-ups to showroom floors, from a simple Instagram page to a platform that now honors Western women across the country, Ali and Nicole share the behind-the-scenes of how Western Life & Style came to life, and how the 30 Over 30 Awards became a movement of recognition, reunion, and representation.

Inside this episode:

• How their dynamic as visionary and executor has fueled years of successful partnership.
• Why the Western Life & Style 30 Over 30 Awards were created and what makes them different from typical honors.
• The unexpected emotional impact of giving Western women their moment in the spotlight.
• How they build momentum without overthinking or getting stuck in fear.
• The real power of honoring women who are often behind the scenes, doing the unseen work.

Maybe you’ve hit pause on your vision. Maybe you’ve started and stopped more times than you’d like to admit. Or maybe, like so many of us, you’re in that frustrating middle space between the idea and the arrival. Wherever you are, this episode will meet you right where you’re at with permission, encouragement, and a nudge to be just delulu enough to keep going.

Mentioned in this episode:

• Western Life & Style on Instagram
• Ali Dee Brand, Rodeo Ranch, and Ali.Dee.CEO
• Zona Girl Nava – Nicole’s digital marketing agency.
• 30 Over 30 Honoree List 

Let’s Keep the Conversation Going

We want to hear the behind-the-scenes version of what you’re building, what’s messy, what’s meaningful. Screenshot this episode, tag @cowgirlsovercoffee and share what vision you’re chasing!

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If this episode resonates with you, make sure to subscribe, rate, and leave a review.

What if summer wasn’t something that just happened to you, but something you created on purpose? In this episode, I sit down with Cowgirls Over Coffee’s own Lana Wilkes for a real-deal conversation about what it actually takes to create a summer that feels restorative, anchored, and worth remembering. NOT another one that races by in a blur of chaos, laundry, and vague "maybe we'll do that someday" plans.

Overheard in this Episode: 

• Why "maybe" is killing your summer.
• How to set anchor experiences that actually happen.
• The difference between chasing easy and creating ease.
• Why your routines should change with the season.
• The myth of the "perfect summer" and the real work of experiencing it.

We're not campaigning for a Pinterest-perfect summer schedule, but challenging you to claim your time, set anchor experiences, and take the administrative burden of daily life off the plate, so you can actually enjoy the season you’re in. Whether you’re road-tripping to Alaska with five kids or just trying to get to the dang lake more than twice this summer, this episode will give you the perspective shift (and tactical insight) to make it happen.

I also mention that you can use my Reset Ritual to help set the tone for summer. This is the exact framework I use anytime I need to reset. It’s genuinely not just for seasons of productivity or burnout, but for setting yourself up for presence at any time! Use it to set the tone this summer: download it here for FREE.

Let’s Keep the Conversation Going

Tell us what you’re planning on purpose this summer. Screenshot this episode, tag @cowgirlsovercoffee because we want to hear the real version: what works, what doesn’t, and what you’re learning along the way.

If you’ve ever looked up in late July and realized summer flew by before you even caught your breath, this episode is for you. In this solo episode, I’m pulling back the curtain on my personal summer strategy and showing you exactly how I’m prepping for a season of presence and restoration without letting the whole thing unravel into pure mayhem. You’ll hear the exact process I’m using this week to pre-game for summer and keep my wellbeing, family, and calendar deliberately aligned with the summer experience I’m choosing.

What you’ll get out of this conversation:

• My “anchor experience” strategy for planning around the summer experience I want to cultivate.
• What obligations actually belong on the calendar this summer.
• How I’m adjusting routines and habits for the season ahead.
• A no-shame approach to auditing physical, mental, emotional, and spiritual well-being.
• I talk meal planning, bedtime flexibility, and running a home without sacrificing summer or letting it all become a dumpster fire.
• What can be decided now to reduce friction, mental load, and last-minute stress.

And if you’re craving a little more support this summer, I’ve got something for you. I’ll be sending out weekly emails all summer long. Short and simple notes from me to you with ideas, reflections, reminders, and a few of my favorite things to help you stay on track with a season of calibrating for presence and wellbeing. You can sign up here.

Let’s Keep the Conversation Going

Do you have summer traditions that keep you grounded? Are you doing anything differently this year? Tag Thea on Instagram@cowgirlsovercoffee. We want to hear what’s working, what’s shifting, and what you’re reclaiming.

Sign up for Thea’s Summer Email Series to help you stay present, get grounded, and reclaim your season. Join here

This week, I’m joined by my good friend and western lifestyle photographer, Brooke Juma Ehlers, for a conversation that hits home in all the right places. We talk about what it really takes to build a business alongside your life without losing yourself in the process. If you’ve ever felt like your ambition and your exhaustion are in a standoff, this episode is for you.

We chat about:

• The mindset shift that comes when “go hard” stops working.
• What slow burn really looks like in business and at home.
• Why connection is the strategic advantage most women are missing.
• The difference between doing less vs. doing what actually matters.
• What to do when your identity is built on overworking and you’re ready to change.

Brooke shares how she’s shifting gears a bit from a full-time wedding photographer to launching Western Wedding Roundup, and why she’s no longer chasing “fast growth at all costs.” We discuss delegation, setting timers, reworking the way we spend our time, and how small decisions can create big freedom.

This one’s for the woman with a head full of ideas, a calendar that’s borderline unmanageable, and a quiet knowing that something’s needing to shift. Whether you’re a rural creative, a solo entrepreneur, a ranch wife, a mom, or all of the above … this episode is your permission slip to stop white-knuckling it through every single day with that slow burn.

Let’s Keep the Conversation Going

Screenshot this episode, tag @cowgirlsovercoffee and tell us about your biggest takeaway or what “slow burn” looks like for you. Because the more conversations we’re having, the quicker we iterate, the faster we find our capacity and the better we feel doing it!

Follow Brooke on IG:  @_brookejumaphotography_

Learn more about Western Wedding Roundup

May doesn’t come with twinkle lights, gifts, or permission to reset and yet it’s one of the most intense months on the calendar. In this unfiltered episode, I sit down with Meg to talk how we’re navigating this high-pressure month when you’re running a business, raising a family, and trying to stay sane in the middle of wind, branding season, and end-of-school-year chaos.

We chat candidly about how the myth of “doing it all” is still showing up in subtle ways, how systems become strategy when your whole life feels over-committed, and why managing your capacity has nothing to do with being less ambitious. This episode is equal parts coaching session, permission slip, and reminder that the goal isn’t to fix everything.

• Why May feels like December without the joy.
• The “net stress analysis” I use to make hard choices (like skipping a big award event).
• How to measure the real cost of saying yes: emotionally, logistically, and energetically.
• The myth of linear priorities and why “family over business” isn’t always a useful frame.
• How systems aren’t just about efficiency, instead they’re your lifeline in seasons of unpredictability.
• Why long-range planning creates margin.
• The difference between working in your life and working on your life.

• “If everything is getting done, why am I still overwhelmed?”
• “You’re the COO of your own life. You have departments and you need systems.”
• “Sometimes we live in a myth of overwhelm. And that myth is costing us margin.”
• 
  

Let’s Keep the Conversation Going

If you find yourself checking all the boxes and still wondering why you feel maxed out, we’d love to hear what part of this conversation hit home. Screenshot this episode, tag @cowgirlsovercoffee and tell us about it!

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

There’s a very specific kind of exhaustion that hits when you're holding it all together on the outside… but inside, you're at your limit. You’re still getting the things done, still showing up, still checking the boxes,  but it feels like you’re losing your grip on your own margin, your own pace, your own presence. So, if you’ve ever felt like you’re holding it all together by sheer force of will, baling twine and 27 lists … this episode is for you.

In today’s episode, I’m sharing the exact reset ritual I’ve used for years to get myself out of overwhelm, off the floor (literally, at one point), and back into action in a way that feels grounded and deliberate, not frantic..

• The story behind this ritual and how it pulled me out of the hardest season of my life.
• Why “doing less” or “saying no” isn’t always the right next move, and what to do instead.
• The difference between habits, routines, and rituals (plus the psychological and neurological science that backs it up).
• A full, step-by-step breakdown of the Reset Ritual. Exactly what I do, how I do it, and how to make it yours.

The Reset Ritual Playbook I talk about in this episode is totally free. It’s the exact framework I use myself, plus a video walkthrough where I go deeper on each step. You can print it, use it with your iPad + Apple Pencil, or just jot it all out in your notebook.

Tap here to get it now!

Let’s Keep the Conversation Going

Take a screenshot of this episode and tag @cowgirlsovercoffee with your biggest takeaway. Whether you follow this ritual to the letter or remix it your own way, it’s all about having tools that actually work for your real life. 

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Why is it that even when we know what we should do … when we have the plans, the goals, and even the desire, that we still don’t follow through? In this honest conversation, Thea Larsen sits down with her good friend and wellness expert Kelly Altschwager of Western Workouts to unpack the layers behind discipline, consistency, and what actually holds women back in the messy middle of growth, ambition, and identity.

This episode is for the woman who’s already doing the work, but still feels stuck. Who’s exhausted by the cycle of overthinking, overcommitting, and under-recovering. Who wants to move forward, but just can’t seem to start. If you’re navigating fatigue, lack of follow-through, and the tension between what you want to do and what you actually have capacity to do… this one’s for you.

In this episode, we explore:

• Why discipline often isn’t the starting point (and what comes before it).
• How capacity, nervous system regulation, and sleep hygiene affect your ability to follow through.
• What it really means to be consistent, and why you need rest as much as you need action.
• Why it’s not self-sabotage, but often self-protection (and how to tell the difference).
• The problem with waiting for motivation, and how to build momentum by starting smaller.
• The difference between physical exhaustion and emotional depletion, and why it even matters.
• Why personal planning systems need to be customized, flexible, and rooted in self-awareness.

Perfect for you if:

• You're feeling overwhelmed by competing roles (motherhood, business, marriage, friendship).
• You’re craving structure but feel depleted, overstimulated, or burnt out.
• You’re tired of generic wellness advice and need something that actually fits your life.
• You want strategic, sustainable tools for habit-building, wellness, and productivity, that won’t end in burnout.

Resources Mentioned:

• Learn more about Western Workouts
• Explore our full library of planning tools, frameworks, and member resources at cowgirlsovercoffee.com

Let’s Keep the Conversation Going

Take a screenshot of this episode and tag @cowgirlsovercoffee and @westernworkouts with your biggest takeaway or breakthrough. Share what part of your process you're reevaluating, or what you've learned from failing forward. We grow stronger through the conversations where we learn from each other! 

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook

What does it really take to write, design, publish, and sell your own cookbook … while raising babies, running a ranch, and building a business from scratch?

In this conversation, Thea Larsen sits down with her longtime friend and fellow ranch wife Meghan Gates to talk about the journey behind Foundations of Beef, the cookbook that went from idea to full-scale hardcover bestseller. From learning to cook with what you have to navigating the chaos of self-publishing, this episode pulls back the curtain on the behind-the-scenes grit, strategy, and heart it takes to build something from the ground up.

Meghan shares the origin story of her book, born out of real-life questions from direct-to-consumer beef customers, and how she created a practical, rural-rooted cookbook that teaches confidence in the kitchen. Together, they unpack the value of whole-animal cooking, the skills every home cook should master, and the beauty of doing things before you're fully ready.

This episode is for anyone who’s ever wondered what to do with a chuck roast, felt intimidated by organ meats, or needed a reminder that building something meaningful often starts in the middle of the mess.

What You’ll Hear In This Episode:

• The backstory behind Foundations of Beef and how a free soup cookbook helped build Meghan’s email list.
• Why beef shares are growing in popularity, and how to help customers feel confident using every cut.
• What it really looks like to self-publish (and sell) a cookbook as a ranch wife with young kids.
• The core kitchen skills Meghan believes every cook should master.
• Real talk on recipe testing, meal planning, and cooking with a rigid palate.
• Why sometimes the best business ideas come from answering the same question over and over again.
• How entrepreneurial women are creating ecosystems of income that align with their lifestyle and values
• 
  

Connect with Meghan Gates:

Follow her on Instagram: @meghanlynngates

Grab the Foundations of Beef cookbook (hardcover or digital): goodhandle.net. On pre-sale now for just $29.85.

Loved this episode?

If this episode made you think differently about food, business, or what’s possible from your kitchen table, share it with a friend, screenshot it, or tag @cowgirlsovercoffee and @meghanlynngates on Instagram. Your feedback fuels this movement. Let’s keep the conversation going!

• Join the Cowgirls Over Coffee Membership – Your space for planning, productivity, and resilience-building, with the community to back you up.
• Follow Thea on Instagram – More behind-the-scenes conversations and strategies for balancing ambition with daily life.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on...

⚠️ Content Warning: This episode includes discussions of cyberstalking, grooming, legal system failure, and trauma - particularly involving minors. Listener discretion is advised, especially around children.

In this powerful and courageous episode, Thea Larsen and Lana Wilkes sit down with Cathy Holman, also known as Prairie Wife, to unpack a reality that one rural family was quietly living through: cyberstalking, grooming, online harassment, and a justice system that doesn’t show up for our children.

Together, they open the door to a deeply personal and brutally honest conversation about what happens when women refuse to stay silent. Cathy shares how her family was targeted, the legal and emotional battles that followed, and why she’s speaking up now, not just for her kids, but for every family.

• What it’s like to face harassment in a tight-knit, rural community.
• The legal gaps in stalking and child protection laws and how they’re failing families.
• The emotional toll of advocacy and the personal cost of courage.
• Why silence and image-protection often enable predators.
• What it looks like to advocate for systemic change while raising children and running a household.

Whether you're a mother, a teacher, a friend, or a woman trying to raise kids in a digital world, you need to hear this.

Following are the links to the timelines and victim impact statements Cathy mentions in our conversation.

• Case Timeline: Gillian Holman
• Case Timeline: Preston Sorenson
• Victim Impact Statement: Gillian Holman
• Victim Impact Statement: Preston Sorenson
• Victim Impact Statement: Cathy Holman
• Victim Impact Statement: Brandi Sorensen
• Victim Impact Statement: Dan Homan
• Victim Impact Statement: Ryan Sorensen

If this episode sparked questions, reflections, or fire in your gut … don’t keep it to yourself. Tag @cowgirlsovercoffee on Instagram with your takeaways or questions. This isn’t a one-and-done conversation. We’re committed to keeping the spotlight on this issue, supporting needed changes, and creating a space where conversation leads to action.

Don’t forget to subscribe and leave a review on Apple Podcasts or Spotify. Your support helps more women like you discover strategies for ambition, balance, and...

The first quarter of 2025 is officially in the books! If that realization makes you feel a little panicked, don’t - we’ve got you. April is the perfect time to jump in, dial in, and plan with purpose so you can move through the month feeling prepared and in control.

In this episode of Cowgirls Over Coffee, Thea is joined by Lana for a deep-dive conversation on monthly planning strategies that actually work, sans the unnecessary stress or perfectionism. They’re breaking down the mindset shifts and tactical steps that will help you map out a month that supports your goals instead of leaving you overwhelmed.

What You’ll Learn in This Episode:

• Why most women overcomplicate planning, and how to make it simple
• How to plan your month in 20 minutes or less (even if you feel behind)
• The importance of pre-gaming roadblocks so you stay on track
• The mindset shift that makes pivoting easier & decision fatigue lower
• Why planning with your husband, team, or family can reduce stress and miscommunication
• The “Messy First Draft” Approach to planning, because perfection is distraction.

 Listen now to take back control of your month and make April your most balanced one yet!

If you love this conversation, don’t forget: Cowgirls Over Coffee members get exclusive access to monthly playbooks, proven planning frameworks, and a supportive community of high-capacity women. Join the Membership → HERE

Let’s keep the conversation going!

If this episode resonated with you, screenshot it, share it on your Instagram stories, and tag me @cowgirlsovercoffee! I’d love to see how you’re setting your month up for presence, ease and success.

Loved this episode? Be sure to rate & review the podcast on Apple Podcasts—your support helps more women like you discover strategies for ambition, balance, and sustainable success.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Is the missing piece in your productivity strategy… romance? Stick with me. I’m not talking about grand gestures or elaborate routines, but choosing to elevate and appreciate the everyday moments in your life. And, why that shift could be the key to more balance, ease, and success.

In this solo episode of Cowgirls Over Coffee, I’m sharing how I stumbled into this concept (spoiler: Pinterest was involved), why it’s backed by neuroscience, and how it’s impacted my approach to productivity, mindset, and daily life.

If you’ve ever felt like goal-setting and planning feel heavy or rigid, this episode is for you.

• What It Actually Means to Romanticize Your Life (and no, it’s not about being unrealistic)
• The Research-Backed Benefits of This Mindset Shift (hello, motivation and resilience!)
• How Romanticizing Your Daily Life Can Reduce Stress, Improve Focus, and Increase Productivity
• Two Simple Ways to Implement This in Your Own Life—Starting Today
• Why This Approach Might Be the Key to Overcoming Overwhelm and Comparison

If you’ve ever caught yourself rushing through life, feeling stuck in the monotony of to-do lists, or wondering if there’s a way to experience more joy while still getting things done, this episode is your permission slip to do things a little differently. Because success isn’t just about doing more—it’s about experiencing more.

LOVED THIS EPISODE?

If this episode resonated with you, screenshot it, share it on your Instagram stories, and tag me (@cowgirlsovercoffee)! I’d love to see how you’re romanticizing your own life.

Don’t forget to subscribe and leave a review on Apple Podcasts or Spotify. Your support helps more women like you discover strategies for ambition, balance, and sustainable success.

Is social media exhausting you? You’re not alone. In today’s episode, I sit down with Molly Knuth, marketing expert and founder of Molly Knuth Media, to talk about a smarter, more sustainable way to grow your business online without spending all your time on social media.

We’re diving into:

• The biggest shifts happening in content marketing right now
• Why posting less might actually be better for your business
• The 3-part marketing flywheel every entrepreneur should know
• How to create legacy content that works for you (instead of chasing trends)
• What to focus on if you have limited time and budget

If you’re a rural entrepreneur, small business owner, or content creator trying to figure out how to attract the right customers and build a business without burning out, this episode is for you. Listen in and let’s talk about what actually moves the needle - beyond social media.

• Connect with Molly: 

• Did we leave you wanting more? Join the Cowgirls Over Coffee Membership! Your space for planning and productivity without the overwhelm as a small business owner, served up with the community to back you up.

And hey, if this episode gave you a little clarity (or a much-needed fire beneath your booty), leave a quick rating + review.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

We’re talking about why March is the most underrated month for making real, lasting progress.

We’re moving out of the slow, reflective energy of winter and into our season of momentum—but here’s the thing: progress isn’t about doing more, it’s about doing the right things. This episode is your pep talk and game plan for shifting into action mode without slipping into burnout mode.

• Grab the Spring Sprint Workbook. Your roadmap to making progress that actually sticks. Get it here!
• Tag or DM me on Instagram @CowgirlsOverCoffee and tell me: What’s ONE thing you’re prioritizing this spring? Let’s keep each other accountable.
• Did I leave you wanting more? Join the Cowgirls Over Coffee Membership! Your space for planning, productivity, and resilience-building, with the community to back you up.

And hey—if this episode gave you a little clarity (or a much-needed fire beneath your booty), leave a quick rating + review. It helps more women like you stop spinning their wheels and start moving forward.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

February was a plot twist that no one saw coming or needed. If your month felt like an uphill battle without enough time to even get traction, you’re not alone. In this episode, Thea and Meg are unpacking what it actually takes to reset after a month that knocked you sideways.

Because here’s the truth: you don’t have to throw away the whole year just because February didn’t go as planned.

We’re talking about:

• The unexpected chaos of February – A broken foot, endless sickness, and how slowing down went very differently than expected.
• Lessons in resilience – The surprising clarity that comes from forced stillness.
• How to actually reset – Not just performatively, but in a way that helps you move forward.
• The difference between intensity and pace – Why slowing down doesn’t mean losing momentum.
• What we’re focusing on this spring – And why March deserves more credit than it gets.

If February felt like a dumpster fire, this episode is for you.

Screenshot this episode and tag @CowgirlsOverCoffee to share how your February went and what you’re looking forward to this spring.

If you’re finding these conversations helpful, please take a minute to rate and review the podcast. It helps us connect with more women who are navigating the same challenges.

• Join the Cowgirls Over Coffee Membership – Your space for planning, productivity, and resilience-building, with the community to back you up.
• Follow us on Instagram – More behind-the-scenes conversations and strategies for balancing ambition with daily life.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Finding balance in life’s toughest seasons is about more than simply managing a to-do list, it’s about strengthening the skills and mindsets that allow you to thrive, even when everything feels chaotic. In this episode, Jill Carr and Meg Scales join the conversation to unpack what it means to navigate high demands with grace, curiosity, and a touch of stubbornness.

Join us for a conversation about how to balance multiple high-demand roles, redefining your relationship with expectations, and embracing life’s ebb and flow while trusting yourself. Highlights from this candid discussion include:

• Why February feels harder and how to avoid burnout during short, intense months.
• The power of curiosity in place of self-criticism for overcoming overwhelm.
• Strategies for shifting from “winging it” to deliberate planning to create control amid chaos.
• How prioritizing flexibility, reflection, and self-awareness leads to sustainable success.
• Daily practices that help you manage competing demands without sacrificing yourself.

Key Quotes:

• “When we feel out of balance, it’s a signal - it’s a systems check, not a failure.”
• “Balance is less about the system and more about who we’re becoming in the process.”
• “Curiosity and stubbornness, where they meet, that’s where the magic happens.”
• “The actions you take aren’t the skill. The skill is in the ability to understand what actions are needed next.”
• “You don’t figure out balance once; you strengthen the skill of figuring it out every day.”

Actionable Insights:

1. Track Your Time: Understand how long tasks actually take to reduce overwhelm and plan more effectively.
2. Ask Yourself: What Can I Do for My Tomorrow Self?: Small actions today can set you up for success tomorrow.
3. Challenge Yourself to Quit Winging It: Plan deliberately, even in small areas like meal prep or scheduling, to create space and ease.

Engage and Share:

What resonated with you? Share your insights and tag @cowgirlsovercoffee on Instagram! Let’s learn from each other and keep this conversation about balance going.

Relevant Links:

• Join Cowgirls Over Coffee
• Subscribe to the Podcast

Subscribe, Review, and Reflect:

If you found value in this episode, leave a review and share it with a friend who needs some encouragement during a tough season. Let’s grow and thrive together.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!

Resources & Links:

• Learn more about the Cowgirls Over Coffee Membership
• Learn more about podcasting from Jill Carr from her exclusive private podcast. Or, work with Jill through her Podcast Launch Academy Course,

Feeling like January left you in the dust? I’ve got you. This episode breaks down a no-nonsense, three-step approach to monthly planning that will help you stay on top of your goals, align with the rhythm of the season, and press pause on the chaos.

Get ready to audit what worked (and what didn’t), set an intentional vibe for February, and create a messy first draft of your plans without overthinking or overwhelm. From romanticizing your life with simple practices to navigating February’s unique challenges, this episode is packed with practical, real-world strategies to help you feel in control and confident as you move into the month ahead.

What You’ll Learn in This Episode:

• Why February has a higher risk of burnout and how to avoid it.
• A three-step monthly planning system to stay organized and reduce overwhelm.
• The importance of setting the tone for the month and how it impacts your focus.
• Practical ways to reflect on January and use those insights for February success.
• Why romanticizing your life with monthly aesthetics can boost productivity and joy.
• Strategies to navigate February’s unique challenges, like losing two whole days!
• Key dates to plan for in February and how to prepare for the months ahead.

Why it Matters:

Because February has a way of speeding up just when you need it to slow down. This episode offers a direct approach to monthly planning that works. Providing you with a clear, actionable system to plan your month, stay intentional, and actually feel good about how you’re spending your time. Whether you’re juggling business, family, or just trying to keep your head above water, these strategies will help you slow down, focus on what matters, and feel like you’re in control.

Key Takeaways:

• Start each month with an audit: Reflect on what worked, what didn’t, and what you want to do differently.
• Set the tone by calibrating with your long-term goals and deciding exactly how you want to experience the month.
• Create a messy first draft of your plans. Perfection isn’t required, but progress is.
• Identify what you need to make your month successful at the start, from support systems to habits.
• Add “speed bumps” to your month, like intentional celebrations or moments of self-care, to effectively “slow down time” and make it meaningful.
• Plan ahead by looking 12 weeks out to avoid surprises and stay proactive.

Love the episode? Have suggestions for next month’s planning conversation? Screenshot and tag @cowgirlsovercoffee on Instagram or send a message directly.

Explore my monthly aesthetics and find inspiration for romanticizing your life with curated Pinterest boards. Check mine out on Pinterest here.

Ready for more support than this podcast can provide? You should join us inside the Cowgirls Over Coffee Membership. You can snag an Access Pass today for 90-days of full access! Learn all about it here.

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about

Health and fitness goals dominate every January conversation, but what if the way we approach them is all wrong? This episode explores how to create sustainable habits that prioritize energy, longevity, and quality of life over quick fixes and societal pressures. Guest Kelly Alshwagger of Western Workouts brings her no-nonsense perspective, tackling the common pitfalls of health and fitness goals, the obsession with weight loss, and the marketing gimmicks that steer people in the wrong direction.

Learn how to start where you are, focus on what truly matters, and build a practice you’ll love for the long term. Whether it’s incorporating simple habits like hydration and walking or finding joy in the process, this conversation is packed with actionable advice to keep your health and fitness goals on track all year long.

What You'll Learn in This Episode:

• Why "New Year, New Me" fails and what to do instead.
• The importance of focusing on gains, not losses, when setting health goals.
• Four foundational habits to improve your fitness and well-being.
• Why time invested beats time wasted in health and fitness.
• How to assess and adjust your goals with every season of life.
• The connection between physical health, energy, and long-term longevity.
• Practical tips for balancing a demanding lifestyle with fitness priorities.

Key Takeaways:

• Start with small, consistent actions: 20 minutes, three days a week can change your life.
• Focus on the quality of life you’re gaining, not just the weight you’re losing.
• Prioritize foundational habits: adequate protein, hydration, sleep hygiene, and daily movement.
• Ditch the all-or-nothing mindset and embrace progress over perfection.
• Assess your goals regularly to ensure they align with your values and lifestyle.

Connect with Kelly Altshwager:

• Website: WesternWorkouts.com
• Instagram: @Western_Workouts

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!

Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

This week’s episode digs right into the messy middle of January, a time when the spark of New Year’s goals can feel overshadowed by life’s chaos and demands. This conversation with Thea & Meg tackles the reality of starting a new year amidst change, unpredictability, and the lingering feeling of being “behind.”

Explore the mindset shifts and strategies that high-achieving women can use to embrace change, lean into the discomfort of growth, and redefine their expectations for success. From finding clarity in the chaos to integrating family, work, and personal priorities, this episode offers actionable insights for balancing ambition with presence.

Tune in for candid reflections, powerful reframes, and practical advice to help set the tone for 2025 with intention and purpose.

• Leaning Into the Seasonal Cadence: How January and February offer a natural invitation for reflection, planning, and resetting priorities.
• Reframing the Feeling of Being “Behind”: Turning the discomfort of falling short of expectations into a catalyst for growth and clarity.
• Integrating Life and Goals: Strategies for weaving work, family, and personal goals into a cohesive and balanced vision.
• Releasing Unhealthy Expectations: Recognizing and letting go of self-imposed pressures that drain joy and hinder progress.
• The Power of Rituals and Reflection: Creating meaningful habits and traditions, like Meg’s winter solstice ritual, to anchor growth and connection.
• Finding Ease in the Hard Seasons: Embracing the full range of human experiences (both challenges and triumphs) and finding strength in the process.

1. January is not a race, it’s an invitation to slow down, reflect, and set intentional goals.
2. Feeling “behind” can be a sign of ambition, reframe it as an opportunity for clarity and alignment.
3. Integration, not compartmentalization, is key to balancing family, work, and personal priorities.
4. Let go of unhealthy expectations and focus on what truly matters in your unique season of life.
5. Rituals and intentional pauses, like seasonal reflection, create space for growth and connection.
6. Goals are not just about outcomes, they’re about the process and progress along the way.
7. High achievers thrive when they balance ambition with presence and ease.

Love this episode? Screenshot it, share it, and tag @cowgirlsovercoffee to join the conversation. Share your biggest takeaway or your vision for 2025, and let us cheer you on as you set the tone for your year ahead.

Make sure to subscribe and leave a review to help more like-minded women discover conversations that inspire and empower.

• New Year goals
• Goal setting for women
• Embracing change and growth
• Seasonal reflection
• Work-life integration
• Mindset for high achievers
• Rural women’s lifestyle
• Productivity and balance
• Letting go of expectations
• Family and business balance

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee...

The first Monday of the new year is here, and it's time to reset, refocus, and realign for 2025. This episode dives into a fresh approach to goal-setting and planning that avoids burnout and builds sustainable momentum throughout the year. Using the concept of a seasonal cadence and symbiotic goals, this method ensures those big dreams and visions come to life while also meeting the daily demands of life without feeling overwhelmed and burning out.

What You’ll Learn in This Episode:

• The transformative power of seasonal cadence for balancing productivity and presence throughout the year.
• How to set and execute three initiatives—multi-step goals that drive long-term impact.
• Why five resolutions can strengthen habits and actions to support your biggest goals.
• The role of ten practices—daily or weekly routines that sustain energy, clarity, and performance.
• How to embrace patience, consistency, and the compound effect to stay motivated during the "invisible" stages of progress.
• A clear breakdown of how to align your goals with seasons: planning and priming in winter, progress in spring and fall, and restoration in summer and the holidays.
• Practical tips for structuring your 2025 goals into actionable categories for maximum focus and results.

Why This Matters: Many women in high-demand roles struggle with the tension of pursuing big goals while managing everyday life. This episode delivers actionable strategies to create a sustainable plan that prioritizes both—leading to less overwhelm, more confidence, and lasting success. By working with the natural rhythms of the year, you will gain clarity, focus, and resilience to achieve your most ambitious goals without sacrificing what matters most.

Key Takeaways:

• Goals need a structure to thrive: Break them into initiatives, resolutions, and practices for a balanced approach.
• Seasonal cadence is the ultimate tool for preventing burnout while maximizing progress.
• The compound effect is real—small, consistent actions over time lead to big results.
• Planning isn’t about rushing—it’s about creating intentional, deliberate progress that feels aligned and achievable.

Links and Resources:

• Join the New Year Blueprint: A Six-Week Goal-Setting Program Starting January 13th
• Previous Episodes: Reflecting on 2024 with Daily Prompts #53 - #58
• Connect on Instagram: @cowgirlsovercoffee
• Share your goals: Screenshot this episode, tag @cowgirlsovercoffee, or send a DM.

Rate, Review & Follow: Enjoying the podcast? Make sure to rate and review—it helps more women like you find these tools for success. Don’t forget to hit the follow button to stay updated on future episodes.

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 6"

Happy New Year’s Eve! In this final episode of The Lost Week Journaling Challenge, we tackling the day 6 prompt taking you through an empowering reflection to identify obstacles that stood in the way of your dreams, goals, and contentment in 2024. This process sets the stage for entering 2025 with clarity and intention.

• Day 6 Prompt: Reflect on obstacles:

1. Create a list of 10 obstacles that hindered your goals, dreams, or contentment in 2024.
2. Take a break, then review the list and reflect:

• How does the list feel as a whole? Are some obstacles interconnected or less significant than they seemed?
• Can you take action to limit, work around, or remove any of these obstacles?
• Are there obstacles that can be reframed or diffused by shifting your perspective?

1. Identify actionable steps to address or let go of these obstacles as you move into 2025.

• Why It Matters: By identifying and evaluating obstacles with neutrality, you can release mental and emotional baggage, paving the way for a more focused and productive new year.
• Key Insights: Obstacles often feel larger than they are. Recognizing them, reflecting on their impact, and planning intentional actions can transform challenges into opportunities for growth.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Reflect and process using a notebook, voice note, or any method that works for you.

Thank you for joining The Last Week Journaling Challenge! Start 2025 feeling refreshed, empowered, and ready to take on your goals. See you in the new year! 🎉

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 5"

In today’s episode of Cowgirls Over Coffee, we're dropping Day 5 of The Lost Week Journaling Challenge. This powerful prompt encourages you to reflect on the environments you're spend time in, and how those spaces impact your mood, productivity, and overall well-being.

• Day 5 Prompt: Evaluate your daily environments:

1. List every environment where you spend time—rooms in your home, workspace, vehicle, barn, or even places like a friend’s house.
2. Rate each environment on a scale of 1 to 5:

• 1 = Draining and harmful
• 5 = Healthy and positive

1. Take a break, then revisit your list to reflect:

• Where can you take action to improve an environment?
• Should you spend more or less time in certain spaces?
• Are there environments you can tweak to feel more productive or refreshing?
• Why It Matters: Just like relationships, our environments significantly influence how we feel and function. Recognizing which spaces lift you up or drag you down can help you make intentional adjustments for a more supportive daily life.
• Key Insights: Sometimes small changes in our spaces—whether it’s decluttering, adding a refreshing element, or simply spending less time in draining environments—can make a significant difference in our day-to-day experience.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Use a notebook, a voice note, or any method that helps you reflect and process.

This exercise is a step toward creating spaces that energize and support your goals in the new year. Join us tomorrow for the final prompt in The Last Week Journaling Challenge! 🌟

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 4"

In today’s episode of Cowgirls Over Coffee, we share the next prompt in our weekly Lost Week reflections, to help you explore and evaluate your beliefs about yourself. This exercise aims to uncover how these beliefs have shaped your experiences in 2024 and prepare you for a more intentional 2025.

• Day 4 Prompt: Reflect on your beliefs:

1. Write down 10 things you believe about yourself. These can be positive, negative, or neutral, relating to any aspect of your identity, strengths, or skills.
2. Review the list and free write about these beliefs:

• Are they true or false?
• Were they formed from personal experiences, societal pressures, or others’ opinions?
• How do these beliefs impact you—positively or negatively?

1. Identify what action to take for each belief:

• Strengthen beliefs that empower you.
• Take action to shift or change beliefs that hold you back.
• Release beliefs that no longer serve you.
• Why It Matters: Beliefs shape your identity and influence your goals. By understanding and reframing them, you can better align your mindset with the person you want to become.
• Key Insights: Growth comes not just from achieving goals but from becoming the person capable of achieving them. Evaluating and shifting beliefs is a critical part of this transformation.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Use a notebook, a voice note, or whatever method works best to document and reflect on your beliefs.

This powerful reflection sets the stage for intentional growth and clearer goal-setting in the new year. Join us tomorrow for Day 5 of The Lost Week Journaling Challenge! 🌟

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 3"

In today’s episode of Cowgirls Over Coffee, we continue our Lost Week Journaling Challenge with a prompt focused on reflecting on the most important relationships in your life. This practice helps you understand how these connections have influenced your 2024 and provides clarity for prioritizing or letting go in the year ahead.

• Day 3 Prompt: Reflect on your relationships:

1. List out the most important relationships in your life—at least ten if possible.
2. Rate each relationship on a scale of 1 to 5 based on how happy you are with it (1 = very unhappy, 5 = absolutely thriving).
3. Free write about how these relationships have shaped your experiences and decisions in 2024.
4. Consider which relationships you want to prioritize in 2025 and which ones you might want to release.

• The Power of Reflection: Thea emphasizes the profound impact relationships have on our daily lives, energy, and outlook. Neutrality is key—this exercise isn’t about judgment but about gathering insights for intentional growth.
• Why It Matters: Understanding your relationships provides the foundation for cultivating meaningful connections and making deliberate decisions about where to invest your time and energy in the new year.

• Download the free journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Use any medium that works for you—pen and paper, a voice note, or even bullet points.

Take time today to thoughtfully reflect on how your relationships have shaped 2024. Tune in tomorrow for the next prompt in The Last Week Journaling Challenge! 🌟

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 2"

Welcome to Day 2 of The Lost Week Journaling Challenge! In this episode, we dive into a practical and reflective prompt to help you analyze a typical day in your life and gain clarity on how your daily routines align with your goals and values.

• Reflecting on a Typical Day: Thea encourages listeners to thoughtfully break down their day, from the time they wake up to the time they go to bed, to better understand their habits and routines.
• Day 2 Prompt:

1. Write down the details of a typical day, avoiding judgment or idealizing your schedule.
2. Underline the parts of your day that are most important to you.
3. Circle areas you’d like to change or improve.
4. Cross out activities you wish weren’t part of your day, opening your mind to creative solutions for adjustment.

• The Power of Neutral Reflection: Thea emphasizes the importance of viewing your daily habits objectively, as information to inform sustainable and meaningful changes for the future.
• Creative Options: Whether through bullet points, written narratives, or voice notes, Thea encourages using whichever method helps you process and reflect effectively.

• Download your free Lost Week journaling worksheets by texting "LOST" to 970-512-8206 or find them here.
• Join the Cowgirls Over Coffee community at cowgirlsovercoffee.com for more inspiration and connection with like-minded women.

Thea’s thoughtful approach to dissecting your daily routine is a game-changer for creating a fulfilling, intentional life in 2025. Tune in tomorrow for the next reflective prompt! 🌟

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Podcast Show Notes: Episode: "The Lost Week Reflections - Day 1"

Welcome back to Cowgirls Over Coffee! After a holiday hiatus, we're back to guide you through an intentional and reflective close to the year. This episode kicks off The Lost Week Journaling Challenge, a thoughtful practice to reflect on 2024 before setting intentions for 2025.

• Reflecting on 2024: Thea shares the importance of embracing both the challenges and the joys of the past year to cultivate gratitude and clarity moving forward.
• Journaling Prompt for Day 1: Write down 10 words that describe where you are right now—emotionally, relationally, or in your environment. Reflect on these words without judgment to gain insight into your current state.
• The Power of Presence: Thea encourages listeners to savor the moment and give the year its due before diving into New Year's resolutions.

• Download your free Lost Week journaling prompts by texting "LOST" to 970-512-8206 or find them linked in the show notes or tap here.
• Join the Cowgirls Over Coffee community at cowgirlsovercoffee.com for more goal-setting inspiration and connection.

This episode is a perfect blend of reflection and encouragement to help you close out the year with intention. Tune in daily for more prompts and kickstart your new year with clarity!

***

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

As the holiday season is set to kick into high gear, we’re taking a beat to discuss the whirlwind that is November, as the steadier routine that supports our goals in the Fall comes face-to-face with the start of the holiday hustle.

During this week’s conversation, Meg Scales and I discuss how to embrace the shift with deliberate planning and prioritization, align with the organic cadence of the season, and mitigate burnout and overwhelm. We highlight our strategy for balancing the drive to accomplish big goals with the need to create meaningful, joyful holiday experiences. Together, we explore how to be “all in” during this season by choosing your priorities and cutting out the things that don’t fit without guilt or doubt.

This episode is packed with insights on:

• How to manage the shift from fall goals to holiday priorities without feeling like you’re losing momentum
• Creating intentional space and reflecting on your year without adding more to your plate
• Why embracing seasonal transitions is key to maintaining balance and energy year-round

Tune in, get inspired, and walk away with actionable steps to plan your most intentional holiday season yet.

As we gear up for the holiday season, we’re taking a pause on weekly podcast episodes for November and December. Don’t worry - we’re not going anywhere! We’re simply shifting our focus to ensure we practice what we preach by creating space for family, reflection, and the incredible community within Cowgirls Over Coffee Membership. We’ll be back in January with all-new episodes designed to kick off your new year. 

In the meantime, be sure to connect with the Cowgirls Over Coffee resources at cowgirlsovercoffee.com for exclusive access to our Free Holiday Priming Workshop and Year End Reflection with a week of journaling prompts to close out 2024 with the most deliberate season of presence, reflection, and restoration.

Enjoy your holiday season, and we’ll be back in your earbuds in 2025, ready to hit the ground running!

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!

Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Meg Scales:

• Follow on Instagram @meg.scales

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Today's conversation is actually a throwback that we felt needed a quick replay before fully shifting into the holiday season. I'm sitting down with Meg Scales to dive into the tough yet essential topic of self-prioritization in high-demand lifestyles. Whether you're balancing ranch life, a growing business, a family, or (most likely!) all of the above - you know that "putting yourself first" isn't as easy as it sounds.

In this episode, Meg and I break down what prioritizing yourself really looks like in the midst of chaos, stress, and competing demands. Together, we get honest about the cost of self-care and how to shift from burnout to balance. You'll hear practical strategies for managing time, avoiding overwhelm, and why the "empty cup" analogy doesn't even scratch the surface.

We also dig into the hard questions: What are you willing to give up? What's holding you back from prioritizing yourself? And how do you manage the constant pressure to "do it all" without losing yourself in the process? This episode is packed with raw honesty, tough love, and insights that will have you rethinking how you manage your day-to-day.

If you've ever felt like you're drowning in responsibilities, this conversation is for you.

Key Takeaways:

• Why self-prioritization isn’t just about “me time” but about reducing stress and aligning with your values
• How to break down the overwhelm and get real about what’s truly taking up your mental and emotional bandwidth
• The power of simple conversations and mindset shifts to reclaim your time and capacity
• Why figuring it out and working it out are two different things—and how to move from awareness to action

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• I Know How She Does It by Laura Vanderkam
• 168 Hours: You Have More Time Than You Think by Laura Vanderkam
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Meg Scales:

• Follow on Instagram @meg.scales

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

In this episode of Cowgirls Over Coffee, Lana Wilkes and I are tackling the subject of fear, not with a specific one-size-fits-all strategy to overcome it, but with an open conversation that invites reflection. As we dive into the different ways fear shows up in life, from the rational (like rattlesnakes) to the intangible (fear of failure), we explore how fear informs our actions, beliefs, and even our limiting behaviors.

This episode isn't intended to provide you with a 5-step plan to crush your fears; it's about starting the conversation. We encourage you to think deeply about what's beneath your fears, how fear impacts your ability to make decisions, and how understanding fear is often the next step toward progress.

Key Takeaways:

• Fear as information and how to recognize what your fears are really telling you
• Why the "feel the fear and do it anyway" advice might be skipping an important step
• How small, consistent actions can help unravel bigger fears
• Recognizing fear's impact on limiting beliefs and decision-making
• Why addressing fear doesn't mean eliminating it but learning how to move with it

This conversation is perfect for anyone who feels stuck or limited by fear but isn’t looking for easy answers. Instead, you’ll leave with the motivation to reflect on your own fears, how they show up, and what they might be telling you about the next step forward.

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Connect with Lana Wilkes:

• Follow on Instagram @small.town.preachers.wife

Make sure to hit subscribe/follow so you never miss a convo!

In this episode of Cowgirls Over Coffee, I have a no-BS conversation with Amanda Radke - a rancher, mother of four, and independent businesswoman - about the real challenges of balancing family, business, and life on the ranch. This isn't your basic chat about finding balance; it's a raw, unfiltered look at what it takes to juggle multiple roles without losing your sanity.

Amanda shares how she manages her cattle business, fights for property rights, and stays present with her kids, all while navigating the constant demands of ranch life. We dig into the hard truth about why balance isn't about doing it all but about making intentional choices and understanding the cost of every 'yes' and 'no' in your life.

Key Takeaways:

• Why it's crucial to show up for what matters, even when life feels overwhelming
• How to manage competing priorities without sacrificing what's important
• The power of leaning into the messy, unpredictable seasons of life on the ranch
• Thoughts on staying engaged in local issues and making your voice heard
• Tips on how to integrate family, work, and personal growth - without burning out

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!

Resources & Links:

• Learn more about Cowgirls Over Coffee Membership Community

Connect with Amanda Radke:

• Check out her websites: www.AmandaRadke.com & www.BidOnBeef.com 
• Follow on FB @SpeakerAmandaRadke
• Follow on Instagram @AmandaRadke
• Follow on X @RadkeAmanda
• Follow on YouTube @RadkeAmanda

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

In this episode of Cowgirls Over Coffee, we're having an honest conversation about a topic every high-achieving woman needs to tackle: discipline. We all know that feeling of knowing exactly what you need to do but struggling to get it done or being so disciplined that it's actually working against you. Today, we're stripping back the layers and getting curious about what discipline truly means, why it's not about being perfect, and how you can build it as a skill rather than treating it like a fixed part of your identity.

Together with Meg Scales, we break down the myths around discipline, willpower, and focus. We explore why hyper-discipline can be just as damaging as lacking discipline altogether and why curiosity is your secret weapon in developing the self-awareness necessary to make meaningful progress. If you've ever found yourself feeling burnt out, stuck in a cycle of inconsistency, or struggling to figure out why you're not reaching your goals, this conversation is exactly what you need.

Key Takeaways:

• The reality of discipline: It’s a skill you can build, not something you’re either born with or without
• Why being “overly disciplined” can sabotage your success and how to strike a healthy balance
• How to identify and plug the energy leaks in your life that are holding you back
• The role of curiosity and self-compassion in creating discipline that supports your goals
• Practical strategies to develop adaptable discipline so you can finally move forward with intention and clarity

Whether you’re someone who prides yourself on being disciplined or you’re struggling to find any consistency at all, this conversation is packed with actionable insights, practical strategies, and raw reflections that will help you take charge of your next steps. It’s time to stop letting discipline be a barrier (or an excuse!) and start using it as a tool to create the life you want.

If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!



Resources & Links:

• Gretchen Rubin’s Book, "The Four Tendencies"
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Meg Scales

• Follow on Instagram @meg.scales

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

We made it through September! As we go through this transitional time of year, I want you to be ready for the holiday season and soak in all the joy. Let's finish this year strong in your purpose! 

September is a prime month for burnout because we're coming off of the chaos of summer and gearing up for the winter season. I hit a wall in September, so I wanted to share five core practices I have used to refuel the tank and overcome burnout, such as writing a triggering journal and focusing on core care. 

By identifying the patterns that put you into burnout in the first place, you'll drive awareness to the root cause so you know how to prevent another cycle of it. So tune in to make an action plan to remedy your burnout and reclaim the season!

Resources & Links:

• Cowgirls Over Coffee Episode 40: Need a Reset? I’ve Got You!
• Ready.Set.Reset Workbook
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

I’m excited to have two incredible women on today’s episode. Jan and Erin Johnson, founders of Trailblazher magazine, join us for a conversation about their mission, storytelling, and fostering connection. 

The mom and daughter team share how they combined their writing, research, and design skills to dream up and create their keepsake magazine. With their sixteenth issue just being launched for fall, we’ll learn how Trailblazher magazine is all about the connection, collaboration, and community between rural women. Their publication is filled with women sharing their stories that are filled with inspiration. You can also find DIY projects, mental wellness help, recipes, business info, and more in each quarterly issue. 

Jan and Erin give a behind-the-scenes look at what balance looks like working together for 25 years and now living together as well. They’ve always worked with female entrepreneurs, and their passion for connecting rural women is evident as they give us details about their online directory, which is going live at the end of September!

Supporting women is their mission, so don’t miss their fall issue of Trailblazher to learn more. 

Resources & Links:

• Fall issue of Trailblazher magazine
• The Trailblazher Podcast
• Cowgirls Over Coffee Episode 46. From Ashes to Action: A Raw Look at Crisis, Community, and Connection
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Jan and Erin Johnson

• Follow on Instagram @trailblazherco
• Follow on Facebook @trailblazherco
• Visit the website
• Follow the new directory on Instagram @discover.rural
• The new Discover Rural Directory (coming soon)

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Please be aware this episode could be triggering for those who have experienced trauma with fire or loss. 

In today’s episode, Meg Scales is back recounting her recent harrowing experience with the House Draw Fire, which affected her community in Wyoming. This wildfire, ignited by lightning, caused extensive damage to ranches and farms. Today, Meg shares what she saw, felt, and went through with her husband and friends as they raced to fight the fire, save their livestock, and protect their homes.

With a life-altering experience like this, we wanted to reflect on the power of prayer, disaster preparedness, and believing in the good of people. Meg will also share recovery efforts and what’s next. This episode can help drive action to make a plan with your family for priorities and steps to take in the event of a disaster. If you take one thing away from this episode, let it be that hope stayed alive during this tragedy through prayer and manifestation. 

Resources & Links:

• University of Wyoming Wildfire Resources
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Michelle Mensing:

• Visit her website
• Direct link to stock photo membership
• Follow on Instagram
• Follow on Facebook
• Follow on Pinterest
• 5-Day Free Challenge

Connect with Meg Scales:

• Follow on Instagram @meg.scales

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

I can’t think of any better September discussion than to talk about meals in your fall routine. In today’s episode, Kaylee Stevie joins me for a conversation about meal planning. I am personally not great at it, and I wanted to bring Kaylee on to help with tips for prepping and planning your meals. 

Kaylee homeschools and helps manage her and her husband’s direct-to-consumer beef sales business. She taught herself how to cook and started posting her creations on Instagram. She wants to help take the guesswork out of meal planning and offers a monthly subscription to meal planning ideas. Kaylee strives to take the guesswork out of meal planning and can help you become more efficient when building this routine. 

Her tips include starting small with just a few days a week and including your family in meal ideas to ensure everyone is included. Collaboration is a core value in her home, and that is evident in her meal-planning process. Can you find fifteen minutes each week to meal plan? Kaylee makes it that easy!

Resources & Links:

• Kaylee’s monthly meal plan subscription
• Kaylee’s The Table: Summer eCookbook
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Kaylee Stevie

• Follow on Instagram @kayleestevie
• Visit her website

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Welcome to September! In today’s episode, Lana Wilkes (Cowgirls Over Coffee Community Manager) is back with us! Join the conversation as we talk about transitioning into fall routines. Valuing the power of a routine is important. Routines help provide productivity, they’re constructive, and they’re comforting. Find your routine to be a safe space that helps you reach your goals. 

In this episode, Lana and I both share the fall routines we’ve put in place to help us focus on things we want to accomplish. We all have to find what works for us based on our priorities and what motivates us. When we’re consistent with our routines, the benefits are easily felt. What routines are working for your family? 

Resources & Links:

• Cowgirls Over Coffee Episode 42: Figuring It Out Is Overrated
• Cowgirls Over Coffee Episode 28: Protect Your Time, Energy & Attention with this Simple Strategy
• Learn more about Cowgirls Over Coffee Membership Community

Connect with this week's Presenting Sponsor: Holly Allison with Ranch and Recreation showcasing the Rafter MB Arena for sale in Wheatland, WY.

• Check out the website
• Follow on Instagram @ranchandrecreation

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

In today's episode, I'm talking about the idea we have to figure it all out. While it's impossible to always figure everything out, I share some things I think I have figured out. I'll dive into how meaningful connections are, how cultivating consistency is key in life, and how important YOU are to you. Connection is your responsibility; how are you achieving connections in your life?

I'm sharing a few studies about how keeping consistent routines helps to increase happiness. What is keeping you from being consistent? What is the fuel in your tank? What is motivating you? Taking care of yourself and focusing on yourself is important. Finding value in connection, consistency, and yourself will help you reach your goals and keep moving forward. 

Resources & Links:

• Cowgirls Over Coffee Podcast Episode 26: A Conversation about Communication with Terryn Drieling
• Learn more about Cowgirls Over Coffee Membership Community

Connect with this week's Presenting Sponsor: Cattle Drive Leather 

• Check out their website
• Follow on Instagram @cattledriveleather

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

I hope August has been treating you kindly so far! In today's episode, I'm talking about something that is top-of-mind for me right now. I've dedicated the month of August to transitioning. For me and our methodology inside the membership, fall is a season of progress. September can be a time for burnout and checking in with yourself.

This is an action-oriented episode today. We're taking inventory of our environments and collecting data so we can make the next best decision. I'll guide you through an exercise that asks you to list ten spaces you spend the most time in. 

Then, you'll choose the top three that have the biggest impact on your time and list what you do in these spaces and how each space makes you feel. Next, you'll map out what you need to do to feel how you'd like and schedule a specific time on your calendar to make the necessary changes to reach that goal. We're cleaning up your environments to help you keep reaching goals with ease while feeling supported. 

As a reminder, enrollment for Cowgirls Over Coffee Membership ends today, August 19th. Check out the link below!

 Resources & Links:

• Open Enrollment for Cowgirls Over Coffee Membership Community August 12-19
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Michelle Mensing: 

• Visit her website
• Direct link to stock photo membership
• Follow on Instagram
• Follow on Facebook
• Follow on Pinterest
• 5-Day Free Challenge

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

It's time for a reset! It's August, and we're coming off a great summer and transitioning into a new season. In today's episode, I'm walking you through a reset you can develop into a ritual. The exercises I share in this episode come from our Ready.Set.Reset Workbook (linked below). The purpose of this reset is to get you out of survival, stress, overwhelm, and anxiety and get you into action. 

This reset helps set the tone for when you're ready to map out your month. We'll work on how you want to feel, the things you have to change in order to feel that way, the thoughts causing you stress, what you need to release, and how to rate task priority and importance.

This reset will leave you feeling empowered and equipped to handle tomorrow. 

Open Enrollment for Cowgirls Over Coffee Membership is August 12-19. Check out the link below!

Resources & Links:

• FREE Ready.Set.Reset Workbook
• Open Enrollment for Cowgirls Over Coffee Membership Community August 12-19 
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

Today's conversation is fitting as it will help us all as we go into a new season. My friend Lexi Wright is here to talk about balancing goals in business, farming, and family. Lexi has her own marketing agency, Back Pocket Social, a podcast called Farming on Purpose, and a new farm with a long list of needed projects. 

Lexi dives into the strategies that have changed her mindset on goal planning and execution. By cutting time into three sections, she has learned how to restructure and refocus to reach the goals that really matter and let go of the shame of when the little things don't get done. This method of goal planning alleviates setting yourself up for failure and gives the things you focus on purpose. 

Farming on Purpose is a podcast that brings together success stories from family farms and ranches and addresses industry trends so you can implement what works best for your operation.

Back Pocket Social is a marketing agency specializing in social media, email marketing, and advertising for growing brands focused on excellent customer journeys.

Resources & Links:

• Set the Tone Workbook
• Learn more about Cowgirls Over Coffee Membership Community

Connect with Thea and the community:

• Follow on Instagram @CowgirlsOverCoffee     
• Follow on Facebook @CowgirlsOverCoffee

Make sure to hit subscribe/follow so you never miss a convo!

On today’s episode, I’m doing some reflection as we near the end of summer and look ahead to the next season. I’m sharing six lessons from this summer that have served me so well that I’m taking them into fall. Some of these things were intentionally cultivated, and some were unintentional, but the work I’ve done this summer on my foundations has me feeling so grounded and prepared to lean into what fall has to offer as I enter my season of progress. 

Resources & Links:

• FREE Set the Tone Workbook
• Learn more about Cowgirls Over Coffee Membership Community
• Join the Cowgirls Over Coffee Membership Community waitlist

Connect with Thea and the community:

• Follow on Instagram @cowgirlsovercoffee      
• Follow on Facebook @cowgirlsovercoffee

Make sure to hit subscribe/follow so you never miss a convo!