Explore every episode of the podcast The Superwoman Code
| Title | Pub. Date | Duration | |
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| 146: Mental Health Matters - A Conversation With Starr Cunningham | 07 nov. 2025 | 00:26:54 | |
What does mental health really mean? Ashley sits down with Starr Cunningham, President & CEO of the Mental Health Foundation of Nova Scotia, to talk about why mental health lives in the grey, how to identify your early warning signs (hello, green/yellow/red), and why language and community—especially kindness—change the game. Starr shares her lived experience, the Foundation's community-driven grant model, and two easy ways to get involved: the Holiday Black-Tie Gala (Nov 22) and the Messages of Kindness campaign. Our Guest Today: Starr Cunningham (she/her) — President & CEO, Mental Health Foundation of Nova Scotia. Former broadcaster (23 years on TV). Mental health advocate with lived experience. Values: community, compassion, accountability. Key Takeaways:
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| 144: Perimenopause - The Change Before The Change | 23 oct. 2025 | 00:13:09 | |
In this episode of The Superwoman Code, Dr. Ashley Margeson ND breaks down what perimenopause really is (hint: it's like puberty, but in reverse), why it can feel like a hormonal rollercoaster, and the symptoms that often get dismissed or overlooked. From joint pain and sleep disruptions to rage, brain fog, and anxiety spikes, you'll learn that you're not imagining it — your body is shifting. Ashley also shares why energy feels so different during this stage, how biology collides with life load, and three practical ways to navigate perimenopause with more confidence, calm, and support. What You'll Learn in This Episode
💬 "Perimenopause is a change in your system — but you're not supposed to feel like shit as that shift happens."
Start tracking your symptoms this week — even if your cycle feels irregular. Notice when your energy dips, when your mood shifts, or when sleep is off. Patterns give you power — and with power, you can plan support. | |||
| 143: Why Decision Fatigue Is Draining You Before Noon — And How to Stop It | 16 oct. 2025 | 00:12:16 | |
Episode Summary Ever felt like deciding what's for dinner at 4 p.m. is the hardest thing you'll do all day? That's not a sign of laziness or poor planning — it's decision fatigue. In this episode of The Superwoman Code, Dr. Ashley Margeson ND explains why your brain feels maxed out before noon, how hormones amplify that exhaustion, and the practical steps you can take to lighten the mental load. From judges denying parole cases to the invisible mental labour of remembering bake sales and toilet paper runs, decision fatigue affects us all. But here's the good news: there are ways to reduce its impact without moving off-grid or giving up joy in your life. What You'll Learn in This Episode
💬 "Decision fatigue isn't about laziness. It's your brain hitting overdraft fees before dinner."
This week, pick one thing to automate, one micro-rule to try, and one decision to offload. Notice how your brain feels. | |||
| 142: The Burnout Bank Account: Four Red Flags You're Overdrawn | 09 oct. 2025 | 00:11:04 | |
Episode Summary Ever caught yourself staring at the toaster, totally blank on whether you actually pressed the button? (Same.) That moment of mental buffering is a red flag that your burnout bank account might be in overdraft. In this episode of The Superwoman Code, Dr. Ashley Margeson ND walks you through the four warning signs your energy reserves are running low: decision fatigue, irritability, brain fog, and emotional reactivity. With relatable stories (yes, even cold toast), science-backed explanations, and practical ways to refill your account, this conversation will help you recognize burnout signals early and respond with compassion instead of self-criticism. What You'll Learn in This Episode
💬 "Decision fatigue isn't about laziness. It's literally your brain's version of overdraft fees."
This week, notice the red flags: decision fatigue, irritability, brain fog, and emotional reactivity. Then choose one daily deposit — a walk, an earlier bedtime, a slow lunch away from your desk — and give your burnout bank account a boost. | |||
| 141: Screens, Smartphones + the Three C's of Tech: How to Raise Conscious Digital Kids (and Adults) | 22 avr. 2025 | 00:43:54 | |
Technology is incredible—until it starts running the show. In this episode of The Superwoman Code, I'm joined by Jenna Poste, a tech expert, mom of two and co-founder of the Nova Scotia Chapter of Unplugged Canada, for a real, refreshing, and research-backed convo on how smartphones are impacting our kids, our brains, and our lives. We dive into how smartphones are changing social development, attention spans, and even play, and offer practical strategies for parents navigating the "when do we give them a phone?" moment (spoiler alert: you're not alone if you're feeling overwhelmed). This isn't about throwing tech out the window—it's about conscious choices, setting boundaries, and giving ourselves (and our kids) the tools to grow with technology instead of against it. Whether your kids are still in diapers or already in high school, this one's for you. And if you've ever found yourself doomscrolling before bed… same. Welcome to the club. 🧠 In This Episode:
Next time you or your kiddos reach for a device, pause and ask: Am I creating? Am I connecting? Or am I just consuming? Start there. It might just change everything. Join Jenna and the Unplugged Canada NS Chapter at their next event! 📩 Stay Connected:Loved this episode? Share it with a friend, tag us in your tech boundary wins, or drop into my DMs to tell me your thoughts. Let's keep the conversation going. A Cornerstone Naturopathic Inc. Production
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| 141: Menopause at Work with Angela Johnson of sanoLiving | 11 févr. 2025 | 00:32:50 | |
Welcome to this week's episode of The Superwoman Code! Today, we're diving into an essential and often misunderstood topic: perimenopause and menopause. Joining me is Angela Johnson, CEO and co-founder of Sano Living, Canada's first comprehensive women's midlife health platform. Angela's passion for revolutionizing women's health stems from her own experience, and today, she's here to share insights that could change how we navigate this life stage, both personally and within our organizations. Key Takeaways In Today's Episode: Understanding Menopause in Today's World: Angela and I tackle the complex landscape of perimenopause and menopause, exploring why women today are demanding better care and why organizations should be paying attention. We discuss how today's midlife women are rejecting outdated norms and advocating for a proactive approach to their health. Angela's Personal Journey: We delve into Angela's story, starting with her early symptoms at 36 and her difficult experiences with both perimenopause and post-menopause. Her journey led her to discover gaps in women's healthcare and inspired her mission to create lasting change. Shifting Workplace Culture: Angela explains the economic and organizational impacts of menopause, emphasizing the need for policies that go beyond superficial fixes. We discuss how supporting women through these transitions is essential for employee retention, productivity, and equity in the workplace. What Employers Can Do: We cover practical solutions that employers can implement to support female employees, such as integrating holistic women's health programs into benefits packages. Angela highlights the importance of access to consistent, quality care and how it can transform workplace wellness. Sano Living's Impact: Angela shares how Sano Living is bridging the healthcare gap with a blend of in-person and digital solutions. The platform includes licensed practitioners and a free virtual health assistant called Sano, providing accessible and credible menopause information. Taking Action: Whether you're an individual seeking support or an HR professional looking to improve workplace policies, Angela's insights provide actionable steps for change. We also discuss the importance of advocating for better benefits and using the tools available to navigate this life stage with confidence. Today's episode is a call to action: Let's support and empower women through every stage of life, prioritizing health and well-being in ways that matter Use the code SUPERCODE10 for 10% off, today! Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 139: The Secret to Beating Burnout: Embracing White Space | 14 janv. 2025 | 00:10:07 | |
Welcome to this week's episode of The Superwoman Code, where we're uncovering a game-changing secret weapon for combating burnout: white space. It's time to view intentional downtime as a necessity, not a luxury. Key Takeaways In Today's Episode: What Is White Space? The Science Behind Recovery How to Create White Space Rethinking Productivity Myths Modeling White Space for Kids Today's discussion emphasizes that adding white space isn't about doing less; it's about doing what matters with more energy and focus. By intentionally prioritizing downtime, you're setting the stage for long-term well-being. Remember, white space isn't wasted time—it's essential time. Let us know how you're incorporating this into your life! Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 138: Embracing Winter | 31 déc. 2024 | 00:09:18 | |
Welcome to this week's episode of The Superwoman Code! As we close out the year and look ahead to the New Year, we're embracing a season all about reinvestment, restoration, and planned downtime: winter. Not just the physical winter with its cold and shorter days, but the metaphorical one that calls us to rest and recharge. So, as we ring in the New Year, join me as we explore how to bring a little more 'winter' into our lives and why it's essential for our well-being. Key Takeaways in Today's Episode:
Today's episode is an invitation to slow down, reflect, and invest in your well-being as we embrace a fresh start. Remember, winter isn't a time to push harder; it's a time to rest and prepare so we can thrive in the seasons ahead. Thank you for joining me on The Superwoman Code. Here's to a restful, intentional start to the New Year. Stay warm, stay well, and remember, you've got this! Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 137: Developing Mindfulness with Meghan Weber | 17 déc. 2024 | 00:31:51 | |
Welcome to this week's episode of The Superwoman Code! Today, we're exploring the art of mindful photography and its role in reducing stress and promoting well-being. My guest is Meghan Weber of Mirror Form Foto, a seasoned photographer who has crafted a unique workshop centered around mindfulness and film photography. Get ready to see how stepping back from our digital lives can help us savor the magic of the present moment. Key Takeaways In Today's Episode:The Intersection of Mindfulness and Photography: Meghan shares how her meditation journey inspired her to create a mindfulness-focused photography workshop. We discuss how capturing images on film, with limited frames and no instant gratification, can ground us and elevate our everyday experiences. The Power of Slowing Down: We delve into the beauty of using film photography to break away from perfectionism and embrace imperfections. Meghan explains how this art form invites us to connect deeply with our surroundings and be more intentional with our creative energy. Practical Mindfulness Techniques: Discover the methods Meghan teaches, such as taking centered breaths and journaling before capturing a photo. These practices allow participants to immerse themselves fully in their environment, heightening their awareness and opening space for curiosity and wonder. Mindfulness Beyond the Lens: Learn how these principles can apply to everyday moments, from navigating chaos at home to finding peace in mundane settings. We emphasize the importance of disconnecting from screens to reconnect with our world and the value of incorporating play and creativity into our lives. Building a Creative Practice for Burnout Recovery: Meghan describes how her workshop supports individuals experiencing burnout, helping them reconnect with their creative side and find joy in the simple act of observing and documenting life's wonders. Today's conversation invites you to unplug, engage all your senses, and cultivate mindfulness through the lens of a camera. Remember, the goal isn't perfection but savoring the richness of each moment and fostering self-compassion along the way. Connect with Meghan On Social Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 136: Squish The Peas with Hasan Merali | 10 déc. 2024 | 00:37:36 | |
Welcome to this week's episode of The Superwoman Code! Today, we dive into a conversation with Dr. Hasan Merali, a pediatric emergency medicine doctor and global child health researcher at McMaster University. Hasan has just released his first book, Sleep Well, Take Risks, Squish the Peas, which is full of insights drawn from the incredible world of toddlers. He joins us to discuss what we can learn from the little humans in our lives, particularly about living with more joy, presence, and intentionality. Key Takeaways In Today's Episode: 1. Learning From Toddlers: We explore the invaluable lessons toddlers offer us about being more present, taking risks, and embracing joy. Toddlers live in the moment, laugh abundantly, and play without a purpose—behaviors that adults can benefit from to boost creativity and well-being. 2. The Power of Saying No: Hasan shares how toddlers are masters of boundary setting, and we discuss the significance of learning to say "no" as adults to prevent overwhelm and burnout. It's about creating the space we need to thrive, not just survive. 3. Sleep as a Non-Negotiable: One of the most crucial lessons toddlers teach us is the importance of a consistent sleep routine. Hasan walks us through a toddler-inspired sleep routine that adults can adopt, including tips like setting a strict bedtime, minimizing screen time before sleep, and engaging in calming pre-bed rituals. 4. Infusing Play Into Our Lives: From reframing everyday chores into enjoyable side quests to adopting activities like improv that encourage spontaneity, we discuss how play can make our lives richer and more enjoyable. 5. Building Joy and Laughter: Toddlers laugh multiple times more than adults, and they instinctively find ways to infuse humor into life. Hasan emphasizes the importance of laughter for stress relief and introduces concepts like laughter yoga and meditation. 6. Creating White Space: Inspired by toddlers and his own family practices, Hasan talks about the importance of unstructured time in our schedules. Whether it's going on a spontaneous adventure or simply relaxing without a set agenda, white space can be incredibly rejuvenating. Today's episode will inspire you to reconnect with your inner child, prioritize what truly matters, and adopt practices that toddlers excel at, like being present, setting boundaries, and living joyfully. Remember, it's the little moments of play, laughter, and connection that enrich our lives. Sleep Well, Take Risks, Squish the Peas is available now, wherever books are sold. Connect with Hasan Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production | |||
| 135: Holiday Burnout | 03 déc. 2024 | 00:14:40 | |
Welcome to this week's episode of The Superwoman Code, where we address a common holiday struggle: burnout. In today's episode, we explore how to shift from holiday stress to joy using practical strategies that make a real difference. I'm pulling out all the stops to make this holiday season one you can truly enjoy! Key Takeaways In Today's Episode: Turning Stress Into Appreciation: We dive into how gratitude can transform your holiday experience. Instead of feeling overwhelmed, simple practices like creating a nightly gratitude jar can help you focus on what really matters. These moments of appreciation—like the coziness of a blanket or the sound of laughter—can ground you and bring more joy to your days. Releasing Tension from Your Body: We discuss progressive muscle relaxation, a powerful technique to let go of holiday stress. By tensing and then relaxing muscle groups, paired with deep breathing, you give your body a mini vacation from all the pressure. This tool is a lifesaver, whether you're preparing for a holiday event or winding down at night. Protecting Your Energy with Time Management: We break down how to prioritize essential tasks over extras, like choosing must-dos (buying groceries) over nice-to-dos (baking five different kinds of cookies). Scheduling intentional white space throughout your day can prevent burnout and keep your energy levels steady. Plus, I share my favorite ways to simplify traditions to better fit your current season of life. Creating Traditions that Match Your Season of Life: We explore the idea of starting new, meaningful rituals that align with where you are right now. From simple activities like hot cocoa nights to reflective rituals like a gratitude jar reveal, these traditions can make the holidays feel more joyful and less overwhelming. Today's discussion is designed to help you reimagine the holiday season with less pressure and more peace. Remember, simplifying doesn't mean sacrificing—it means focusing on what brings you genuine joy and connection. Let me know your holiday strategies by sending a DM on Instagram. I can't wait to hear how you're adding sparkle and joy to your season without the overwhelm! Thank you for tuning into The Superwoman Code! Take care of yourself, enjoy the holidays, and remember, you've got this. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 134: Coping Versus Recovering | 19 nov. 2024 | 00:17:23 | |
Hey friends! After a little break, we're back with a conversation that could change how you think about stress and resilience. We're diving into the crucial difference between coping with stress and genuinely recovering from it. Trust me, it's more than just semantics — it's about your long-term health and energy. Let's dive in! Key Takeaways In Today's Episode:
This Week's Challenge: Think about how you can incorporate more recovery into your daily routine. Remember, short-term stress relief is great, but full recovery is what builds your resilience. Let's make recovery a daily habit and take care of ourselves in the process. Thanks for tuning in, and until next time, remember that real recovery is the key to managing stress. You've got this!
Papers Cited: The role of acute stress recovery in emotional resilience
Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 133: You're Not Supposed To Do It All | 09 avr. 2024 | 00:16:31 | |
Welcome to this week's episode of the Superwoman Code, where we tackle the myth that threatens our well-being: the belief that we should and can do it all. In today's episode, we dive deep into why embracing our limitations and focusing on what matters is not just freeing but essential for our health and happiness. I'm ripping the bandaid off over here friends! Key Takeaways In Today's Episode: The Myth of Doing It All: We explore the seductive, yet harmful, belief that success means excelling in every area of life. This myth leads to stress, anxiety, and ultimately, burnout. Embracing Limitations: Through the stories of Sarah and Olivia, we see the diversity of experiences women face. Their journeys highlight the importance of partnership, community support, and setting realistic expectations. Strategies for Realistic Goal Setting: We discuss practical strategies such as conducting an energy audit, adopting the two-list method for tasks, and aligning daily activities with core values to manage our energy and focus on what truly matters. Letting Go: Learning to let go of perfectionism and unrealistic standards is crucial. We delve into how digital detoxes, focusing on progress over perfection, and building supportive communities can enhance our well-being. Building a Supportive Community: Asking for and offering support strengthens bonds and fosters a culture of mutual aid. We emphasize that seeking help is a sign of strength and an essential strategy for navigating life's challenges. Today's discussion aims to empower you to let go of the pressure to do it all, embrace your limitations, and focus on enriching your life with meaningful connections and activities that align with your values. Remember, your worth is not measured by your productivity but by the quality of your life and the connections you foster. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 132: Building A Burnout-Proof Meal Plan | 26 mars 2024 | 00:10:46 | |
Welcome to this week's episode of the Superwoman Code, where we tackle the often overlooked yet crucial aspect of daily living: meal preparation. Today, we dive into strategies designed to minimize decision fatigue and transform meal prep from a chore into a more manageable, and potentially enjoyable, part of your routine. Key Takeaways In Today's Episode: Foundation of Meal Planning: Starting with proteins, the cornerstone of meal planning, we discuss the importance of preparing versatile proteins ahead of time. This approach saves significant time and energy, making the daily question of "What's for dinner?" much easier to answer. Introducing Joy and Variety: To combat the monotony that often leads to mealtime burnout, we explore the benefits of diversifying your meal repertoire. Introducing one new meal every other week keeps mealtime interesting and encourages culinary exploration without overwhelming your schedule. Reorganizing Your Fridge for Success: A novel approach to meal prep involves reorganizing your fridge with meal components for each day of the week stored in separate containers. This system not only keeps ingredients fresh but also offers a visual cue of your meal plan at a glance, adding flexibility and ease to your daily routine. Embracing Flexibility: Flexibility is key in preventing meal prep burnout. We talk about tracking your meals to identify patterns, doubling recipes to ease lunch prep, and creating a meal plan that adapts to your busy life, ensuring you don't sacrifice nutrition or enjoyment. Today's episode underscores the message that your worth is not tied to your productivity in the kitchen. By implementing strategies that reduce decision-making and streamline meal prep, we can alleviate the pressure of daily meal decisions. Choose one strategy from today's discussion to incorporate into your routine, and share your journey with us. Let's make meal prep a manageable, and maybe even joyful, part of our lives. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 131: Cultivating Curiosity (Happy Birthday Dr. Ash!) | 12 mars 2024 | 00:14:10 | |
Welcome to this week's episode of the Superwoman Code, where we journey through the transformative power of curiosity. Last week I turned 34 (!!) and as I celebrate another year of life and growth, I'm embracing the theme of "Cultivating Curiosity," inviting us all to view the world with wonder, ask questions, and remain open to life's vast array of answers. What a way to approach this new year... Key Takeaways In Today's Episode: Embracing Curiosity in Life's Seasons: Reflecting on personal and universal experiences, we discuss the importance of being curious about the seasons of our lives and how this perspective can bring about growth and change. Curious Conversations and Inclusive Empowerment: By engaging in discussions across various industries and with people from different walks of life, we can enrich our understanding and advocate for a more inclusive approach to personal and professional empowerment. Intentional Learning and Exploration: Setting learning goals driven by curiosity, such as reading books from every continent and challenging ourselves with new skills or hobbies, can expand our horizons and introduce us to new ideas and cultures. Curiosity as a Daily Practice: Integrating curiosity into our daily lives through rituals, routines, and reflections can open up a world of continuous learning and discovery, guiding us to ask more "why" and "how" questions in our interactions. So, on this turn around the sun, I'm committing to fostering a culture of curiosity within myself, and others. . By asking more questions, exploring uncharted territories, and remaining open to the myriad of answers life offers, I truly believe we can find joy, wonder, and ultimately, a deeper understanding of ourselves and the world around us. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 130: Why Am I So Tired? | 27 févr. 2024 | 00:14:20 | |
Welcome to this week's episode of the Superwoman Code, where we delve into the complexities of managing fatigue in our fast-paced lives. Today, we're exploring the intricate dance between our body's signals and our mental hurdles, understanding fatigue not just as a physical symptom but as a multifaceted experience that encompasses our mental and emotional states. Key Takeaways In Today's Episode: Understanding Fatigue: Fatigue transcends the physical; it's a blend of physical, mental, and emotional elements. Recognizing the root cause is crucial, yet challenging, due to the different types of fatigue we experience. The Role of Emotional States: Our emotions can amplify feelings of fatigue. Stress and anxiety about the fatigue itself can trigger a deeper level of exhaustion, making it essential to address both the physical and emotional components. Differentiating Types of Fatigue: It's vital to distinguish between physical fatigue that demands rest and the kind of fatigue rooted in mental or emotional resistance. This distinction helps us address our needs more effectively. Practical Support Strategies: Incorporating mindfulness practices, journaling thoughts and feelings, and engaging in nature walks can significantly impact our overall well-being, helping to reduce fatigue. The Rule of Thirds: This concept helps us gauge our energy distribution throughout the day, ensuring we're not overwhelmingly fatigued. It's about finding a balance and listening to what our bodies need, whether it's more rest, more activity, or simply a change in our routine. In this episode, we unravel the signals our bodies give us about fatigue, reminding ourselves of the importance of listening and responding to these cues. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 129: The Power Of Lifting Others Up | 13 févr. 2024 | 00:20:38 | |
Welcome to this week's episode of the Superwoman Code, where we explore effective strategies for navigating the complexities of life as a modern woman. Today, we're delving into a powerful concept: The Power of Lifting Others Up. This episode is a testament to the transformative impact of mutual support and encouragement in preventing burnout and fostering a fulfilling life. Key Takeaways In Today's Episode: The Importance of Connection: When burnout looms, our instinct might be to retreat. However, connecting with others and uplifting them is a pivotal strategy in not just aiding others but fortifying our own resilience against burnout. Actionable Empathy: True support extends beyond mere words of encouragement. It's about showing up with actions that reflect understanding and genuine care, thereby fostering a supportive environment that resonates with our values and goals. Creating Supportive Spaces: Whether it's through workplace appreciation or personal growth projects, cultivating an environment that encourages the sharing of challenges and victories alike is crucial. This community spirit uplifts everyone involved, contributing to a collective well-being. Practical Strategies for Upliftment: From mentorship programs to personal growth through encouragement, implementing tangible methods of support can significantly alter the dynamic of any group or individual, injecting fresh energy and motivation. As we navigate through life's ups and downs, I hope today serves as a reminder that in lifting others, we elevate ourselves, creating a cycle of positive change and growth. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 128: Burnout Prevention Strategies For When You Can't Just *Quit* | 23 janv. 2024 | 00:19:45 | |
Welcome to this week's episode of the Superwoman Code, where we explore practical strategies for overcoming life's challenges and thriving. In today's episode, we dive deep into managing burnout and discover how to navigate life more gracefully, even when it feels like you're stuck in the muck of overwhelming responsibilities. Key Takeaways In Today's Episode: Recognizing Burnout: Understand that burnout stems from an unsustainable energy output, often driven by adrenaline. It's important to acknowledge this state without aiming to halt all activities but rather to slow down and proceed with a more measured pace. Slowing Down, Not Stopping: The first step in addressing burnout is to consciously slow down your daily activities. This doesn't mean stopping altogether but reducing the speed at which you operate, allowing you to step out of the constant adrenaline rush and begin to regain control. Prioritizing and Planning: By creating moments of calm and slowing down, you can better assess your tasks and responsibilities. This allows for effective prioritization, focusing on what truly aligns with your values and the needs of your family or work environment. Building Mini-Decompression Moments: Integrate short periods of calm into your day, whether it's a quiet moment after work, a peaceful commute, or designated quiet time at home. These moments help transition from high-stress periods to a more balanced state. Investing in Relationships: One of the most prescribed remedies for burnout is investing time in relationships that matter. Whether it's date nights, friendship dates, or sending a thoughtful message, these interactions contribute significantly to your emotional bank account, helping you move from a state of constant withdrawal to one of balance and eventually, growth. As we embark on the journey of 2024, let's approach the year with the mindset of making small, sustainable shifts that lead to a more balanced and fulfilling life. Remember, it's not about a sudden overhaul but about finding the next right step that guides you towards a state of well-being and joy. Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 127: Decreasing Holiday Burnout | 19 déc. 2023 | 00:27:27 | |
Welcome to this week's episode of the Superwoman Code, where we dive into strategies for designing a life that works for you, not against you. Today, we're tackling a crucial topic as we approach the holiday season: Decreasing Holiday Burnout. Key Takeaways In Today's Episode:
We also discuss our unique tradition of gifting our tiny human's eight presents each, labeled with specific tags like "something you need" or "something to read," ensuring a balanced and meaningful gift-giving experience. As we wrap up the year, this episode is all about finding joy and restfulness amidst the holiday hustle. Let's make this season less about stress and more about celebrating what truly matters. Resources: Remember, the key to a joyful holiday season is not just about managing tasks but about creating moments of rest and togetherness. Happy holidays, and here's to a burnout-free end of the year.
Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 126: Creating Capacity To Build Energy | 21 nov. 2023 | 00:25:44 | |
What if I told you that you didn't have to feel exhausted at the end of the day? If you like this episode, please help other people find us by leaving a review and sharing your thoughts on Social Media! I would love that <3 Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 125: How to Develop a SHTF Plan (Burnout Support) | 17 oct. 2023 | 00:14:53 | |
A SHTF Plan is one of my favourite preventative measures for Burnout, because it is a plan that makes NO sense to anyone but you. The whole goal of it is to be activated when Shit Hits The Fan. This is literally a plan to decrease adrenaline, decrease decision making and increase capacity when you are in serious need. On today's episode I'm going to walk you through a few things I would suggest you include in the google doc that you send an email to someone who can support you in activating the plan. As I mention in this episode, I use a few spotify playlists as part of my SHTF Plan. They're copied below :) Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 124: PMS Research Update (Food, Movement & Stress) | 10 oct. 2023 | 00:28:28 | |
Ah, one of my favourite things to talk about - PMS Today on the podcast, I'm bringing y'all up to speed on the new research around how stress, food and movement affect your physical and mental state before your period. Takeaways: Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production | |||
| 123: Creating Time & Reducing Burnout Risk | 03 oct. 2023 | 00:18:58 | |
Do you feel like you have enough time? Do you feel like you're constantly going through your day feeling rushed feeling overwhelmed and feeling like you just can't get it all done? If you have ever feel that way, today's episode is for you. On today's episode I'm going to talk about this magical little survival hormone known as adrenaline, how this plays into making decisions out of fear, our limbic system and why feeling like you're constantly running out of time triggers your burnout response. Plus, a quote from Winnie the Pooh - The Hurrier I Go, The Behinder I Get... Anyone else ever feel that way? Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 122: Defining Your Season of Life | 26 sept. 2023 | 00:21:20 | |
I am so unbelievably excited to enter our fifth season to chat about burnout, our seasons of life, hormones, and how all of that blends together to help us create a life that we are excited about living - on our own terms. Today on the podcast, I'd like to introduce you to a concept I introduce so many of my patients to, and that is our Season of Life. We all have a season of our own life where there is a rhythm and a ritual and a routine within that seaon. Unlike the weather, our season of life isn't defined by what the calendar month is, our season of life is really defined by how much capacity we have at any given time. I'm talking today about how to recognize your own season, how to contextualize the supports that your season needs, and how to cricitally think about what other people's seasons may look like as we grow together. Have fun friends! Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production | |||
| 121: This Is Your Gut on Menopause with Nishta Saxena, RD | 23 mai 2023 | 00:30:01 | |
What do you know about your gut? It's a massive question and it's a question that I asked today's guest Nishta Saxena, RD to explain to us. Nishta is a Registered Dietitian and the creator of Vibrant Nutrition. She loves distilling science-based nutrition research into practical tips. So y'all know that we are getting along very well during today's episode. On today's episode we talked today about how your gut changes as you age (e.g. perimenopause and menopause), what you need to be looking out for, and how to incorporate healthy food and habits into our lives. Today is the third episode in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen! Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 120: Making Your Gut Glow with Bend Beauty Founder Marc St. Onge | 09 mai 2023 | 00:48:04 | |
When it comes to wellness there's nothing quite like sitting down and chatting with Bend Beauty founder Marc St Onge. Marc and I have been friends for a number of years, and every time I get to pick his brain about what he's musing about, like his definition of beauty for men and women, and how he sees the inside of our bodies affecting our longevity and the outside of our bodies, I'm here for it! So when Bend asked if I would sit down with Marc to chat about their new product Gut Glow, and how we incorporate dietary lifestyle supports into our wellness strategies you bet I was totally here for it. Join me today on an extended episode of The Superwoman Code as we chat with Marc about what's inside his fridge, how he manages his own wellness strategies, and why a little mushroom created a big change. Today's episode is the second in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen! Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 119: Burnout & Your Gut | 02 mai 2023 | 00:29:36 | |
It's the POOP EPISODE. We're here with a four-part series on the gut. I can't believe it's taken us until episode 119 to have this conversation! Top Take Aways To Support Your Gut:
Today's episode is also the first in our four-part series sponsored by Bend Beauty, a Nova Scotia-based company who truly believe that beauty comes from within. I've been nerding out on their research for years now, and when they approached me to create this series I figured it was the perfect time to make it happen!
Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production
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| 118: Why Strong Communication Is Important For Burnout Prevention | 11 avr. 2023 | 00:22:25 | |
Today we are talking about communication and its importance in preventing and treating burnout in relation to our social support systems. The stronger the support system we have, the more likely we will be able to handle stress in our lives positively and move on and pass the stress without wearing us down and leading to burnout. The most important aspect of having a solid social support system is our ability to communicate positively and effectively. We discuss what strong communication is. We also define how loneliness is measured and the risks associated with feeling lonely. Finally, we discuss one method of categorizing various communication methods: Think, Feel and Know.
Resources: The Four Tendencies by Gretchen Rubin | |||
| 117: 5 Anti-Burnout Routines I Live By | 28 mars 2023 | 00:29:39 | |
There are so many ideas for anti-burnout routines, but if you google this term, all you'll generally find is a list of bullet points with things like "do more self-care", "take a break" and "go to sleep". All of those are true. But today I'm going to bring you insight to five of the anti-burnout routines that have supported myself, my partner (Ben!) and our family unit through the last number of years. I hope you find inspiration in these ideas, and take the advice of building routines and rhythms over a long period of time to support your goals. 1. Protein Prep 2. Put A Timer On It! 3. Teach, Don't Do 4. Make Mornings Less Chaotic 5. Communicate in the other person's language Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, Take It Outside. Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production | |||
| Ep 116: Grace Over Guilt | 07 mars 2023 | 00:14:02 | |
There are three words that have been percolating and turning over and being said and verbalized multiple times a day over the last number of weeks in my office. Both to myself and to the people sitting with me. Those three words are "Grace Over Guilt", and the awareness of those three little words are what brought me (and you!) into today's podcast. Three Takeaways: Let's Be Friends! Leave a Review on Apple Podcasts A Cornerstone Naturopathic Inc Production Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, Take It Outside. Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca or join me at the Adventure Is Life Grand Opening Weekend March 10-13 at 1980 Vernon Street
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| 115: Building a Burnout Prevention Plan (Updated!) | 14 févr. 2023 | 00:23:47 | |
Have you ever experienced burnout, or the feelings of burnout, and thought to yourself, oh! I wish I had a plan in place to help me avoid getting to this place? Today's podcast is all about to create a burnout prevention plan. That …. actually works. No bath bombs, candles or trips to the spa here friends. Nope. Today's podcast is all about designing a plan that you can set in motion at any time. We did a podcast about this back in 2020/2021, but I figured an update was in order, so please enjoy :) STEP ONE: Identify your warning signs STEP TWO: Identify your support squad STEP THREE: Create bumper boundaries STEP FOUR: Develop healthy habits STEP FIVE: Make it sustainable Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, Take It Outside. Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca
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| 114: How To Rest Well | 07 févr. 2023 | 00:23:17 | |
The world tells us: Work is important; we need to reply: Rest is important too. I'd like to change an idea in your head today. And it's an idea that you probably didn't realize how engrained it had become… that the idea of rest, and the idea of work, are not opposites. In fact, they are partners. Welcome to the Superwoman Code, friends. Where I strive to give you a little glimpse into how to make your health work for you, not against you. And today, that glimpse involves changing your definition of rest. Because, for most of human history, rest – time in which we can recharge the mental and physical batteries we use while labouring – was prized as a gift. Here are the Seven Ways To Rest Well I talk about in today's episode. 1. Take rest seriously 2. Establish clear boundaries 3. Treat rest as a skill 4. Craft a daily schedule layering work and rest 5. Practice deep play 6. Don't neglect sleep and naps 7. Encourage others to rest with you
Happy resting, Superwomen!
PS - the episode on the Say-Do Gap for those of you who want it!
Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, Take It Outside. Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca Let's Be Friends! Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 113: Decision Making During Burnout - 3 Tips To Help | 31 janv. 2023 | 00:24:31 | |
If there's anything that Burnout creates trouble for, it's decision making. Call it what you will; decision-fatigue, analysis paralysis, I-don't-have-enough-brain-power-for-this. Whatever you want! But the fatigue that accompanies burnout can very well make your ability to make a rational decision difficult. And during those early stages of burnout, you need to know that you will be able to make decisions at work perfectly fine - it's the decisions at home that go down hill first. Anyone else ever have a meltdown over not being able to decide what to have for dinner? No... just me? Ok then... Today's three tips on the podcast to support your ability to make decisions when you're burnt out include: Thanks To Our Sponsor, Take It Outside! Today's podcast is sponsored by my long-time friends, Take It Outside. Use the code Superwoman10 for 10% off your order at www.takeitoutside.ca Let's Be Friends! Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 112: Feeling Seen with Dr. Jody Carrington | 24 janv. 2023 | 00:35:49 | |
I am so excited to welcome Dr. Jody Carrington to today's episode of The Superwoman Code! Jody is a wealth of knowledge, a psychologist by training and is obsessed with understanding how we create a community. Jody focuses much of her work around reconnection – the key to healthy relationships and productive teams. Jody just launched her latest book (you can check it out on Amazon and Chapters Indigo) and she is gearing up to change the way we think about each other. And it starts with connection. On that connection note, I'm getting pumped up to see Jody LIVE in person in Halifax during her book tour, and there's still a few spots left (you'll get a ticket AND a copy of her book!) and I'd love to see you there. If you're not in Halifax, you'll still get to see her at one of her tour dates. I'll report back later, but I don't think we're going to be disappointed. I hope you enjoy today's episode, I know I laughed hard (and reflected hard) during this recording. xo Toronto | January 28 | Glenn Gould Studio | 7 PM SOLD OUT Halifax | February 1 | Bella Rose Arts Theatre | 7 PM Vancouver | February 4 | The Cultch's, York Theatre | 7 PM SOLD OUT Saskatoon | February 11 | Broadway Theatre | 2 PM Saskatoon | February 11 | Broadway Theatre | 7 PM SOLD OUT St. John's | February 20 | LSPU Hall | 7 PM SOLD OUT NYC | March 14 | Manhattan | 7 PM Winnipeg | May 15 | Museum of Human Rights | 7 PM Calgary | May 24 | Martha Cohen Theatre | 7 PM SOLD OUT
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| 111: A Shift Work Environment That Reduces Burnout Risk | 17 janv. 2023 | 00:41:36 | |
Today's episode is PART ONE of a shift worker focus. This is for the nurses, the paramedics, the janitors and cleaning staff, and those of us who work a job that has changing hours. On today's episode I'm breaking down the environment and the data around Burnout & Shiftwork, why the environment can make or break burnout risk for shift workers, and why being on night shift alone isn't enough to lead to full fledged burnout. Does it put you at risk? Yes. Is it the deciding factor? No. Turns out, according to the data that I've pulled, night shifts predispose you to emotional exhaustion - only one of the three factors of burnout! But the depersonalization and the lack of personal achievement or progression that rounds out the burnout triad aren't necessarily caused by the night shift alone. Howveer, if you experience all three of those things, night shift is going to seriously affect you. So, today on the podcast, I'm talking about environmental factors that lead to emotional exhaustion, and how you can start to shape your environment to protect against the depersonalization and lack of personal achievement. It's a wordy podcast (hello 40 minutes!) but I really couldn't figure out how to make this one shorter. There are two more podcasts that will be following this as I work to support our shift workers health - one on cardiovascular risk protection and another on how shift work affects women (and our hormones) in particular. I hope you enjoy this episode, and I'll see you next week!
Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7519910/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8994941/ https://pubmed.ncbi.nlm.nih.gov/31791964/ https://pubmed.ncbi.nlm.nih.gov/36539975/ https://pubmed.ncbi.nlm.nih.gov/35431686/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9621389/
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| Ep 110: Your Burnout Bank Account | 10 janv. 2023 | 00:23:21 | |
I want you to have a financially stable 2023. Not in an actual monetary sense (though I do technically want that), but in an energy sense. Most of the time, we don't pick up on Burnout until we're living in Overdraft - and friends! That's Stage Three Burnout. Oh dear. On today's episode, I'm running you through what it feels like to be living in Savings & Investing (Stage 1), Paycheck-to-Paycheck (Stage 2), Overdraft (Stage 3) or Debt (Stage 4) Burnout. I think you'll love this way of approaching burnout, and I'd like to challenge you to consider where in your Burnout Bank Account you're currently sitting - and where you want to be in three, six, nine and twelve months from now. Listen to the episode on Productivity Hangovers
Let's Be Friends! Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 109: Why Diets Don't Work with Camille Martin, RD | 06 sept. 2022 | 00:20:22 | |
The title of this episode says it all. Diets Don't Work. First of all, I really dislike the word diet, and so does my guest today, Camille Martin. She's a Registered Dietitian who battled through the magazines, the social media influences and more to finally figure out what it is that makes us feel good. Today, I'm picking her brain all about it. Let's Be Friends! Follow Camille on Instagram Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 108: On Buying Local with Brianna Hagell | 01 sept. 2022 | 00:27:48 | |
I love Brianna. There. I said it. I love her work (hello founder of Vessel Meats - probably the best local butcher shop in the HRM, and Nova Scotia). I love how passionate she is about supporting local infrastructure. I love how she fought, and continues to fight for change, and to see more women in her business. I also love consuming her products. This is a note for the non-meat consumers in our community. This podcast isn't just about animal proteins. It's about more than that, and I would encourage you to fall in love with Brianna's story, just as I did the first time I met her. Let's Be Friends! Follow Vessel Meats on Instagram Location: 6 Primrose St, Unit 120, Dartmouth, NS Hours: Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 107: Self Care For New Parents with Ashley Cooley | 30 août 2022 | 00:21:59 | |
New baby? I hear you, and so does our guest on The Superwoman Code today, Ashley Cooley. Ashley is the founder of Birth Baby Sleep, an online and in person support community for new parents. In her work, she helps expectant and growing families learn more about their babies, Enjoy! Let's Be Friends! Follow Ashley on Instagram Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 106: On Ditching Control with Kris Rice | 25 août 2022 | 00:26:33 | |
When it comes to dealing with her own burnout, and taking care of a child who needed a little bit of extra support, Kris Rice somehow figured something out. Kris is a provider soul-care for mamas raising kids with mental health challenges. When she and I connected to chat, we talked about everything from five senses meditations, creating freedom, clarity and ease in your life, and figuring out how to redefine motherhood in a way that works for your family unit. If you're not a parent, I still think you might enjoy this episode as many of the tools and techniques we discussed are applicable to all of us.A Gift From Kris The 60 Second Reset Let's Be Friends! Follow Kris on Instagram Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 105: Inspiring Your Relationship With Food with Michelle Yandle | 23 août 2022 | 00:25:58 | |
If there's anything I love, it's an episode about food. And who better to talk about that with than Michelle Yandle! Michelle is an entrepreneur, nutritionist and kick-ass Bluenoser turned Kiwi who connected with me very early one morning to discuss how to not only repair your relationship with food, but how to inspire a new one. As the founder of The Centre For Empowered Eating Michelle is all about making food not something you think about every day. How's that sound? Let's Be Friends! Follow Michelle on Instagram Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 104: Your Mental Health Toolbox with Sam Madore | 20 août 2022 | 00:19:03 | |
Picture this. Something isn't working quite right in your place of living. Maybe it's a squeaky door, a dripping faucet or you've finally decided to hang that picture on the wall. I don't know about you, but pictures in frames can live for far too long on my hallway instead of on the wall - ha! What do you do? You go to your toolbox, you get what you need and you fix it. Or support it. Or, whatever you need to do, because you have the tools available. If you don't, you make a trip to your trusty hardware store and pick up what you need. Well, our brains and our mental health need help sometimes too. Maybe it's the rumination, the worries or the tab with the music playing that you just can't quite figure out where it's coming from. On today's episode I'm joined by my friend Sam Madore to talk about how to build your mental health toolbox, her children's books, and more. Let's Be Friends! Follow Sam on Instagram Full Shownotes A Cornerstone Naturopathic Inc Production | |||
| 103: We're Back (and what's coming next) | 20 août 2022 | 00:05:08 | |
Hi friends,
It's been a quick minute, or rather a few months. Between managing my own almost Stage Two Burnout, and focusing on a few necessary things in my personal life, the podcast had to take a backseat for a few months.
Thank goodness. I don't think I'd be much good to y'all if I didn't practice what I preach.
Today is a double episode, we're releasing episodes number 103 and 104 today with my friend Sam Madore. So take a quick listen to what is coming next, enjoy the next few weeks of interviews and get ready to tackle the "new year" (aka September) with me in all it's glory before you know it.
Thanks for sticking around friends, this one is for you! | |||
| 102: Using Predictive Maintenance To Support Active Rest | 05 avr. 2022 | 00:36:22 | |
Today I'm talking about the difference between active rest and passive rest, and why there's a missing piece in the maintenance puzzle of health.
That missing piece? It's the predictive maintenance perspective. Along with reactionary maintenance (a necessity), preventative maintenance (a long-term necessity); predictive maintenance emplores all of us to forward think about our cycles and our seasons, and how we move forward through them.
Let's Be Friends! Full Shownotes Special Thanks To
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| 101: Birth Control Support with Reya Health | 29 mars 2022 | 00:23:53 | |
2 years.
The average time for women to find the right birth control for them. A Birth Control option that helps to manage symptoms, support health, and have the least amount of side effects.
Dallas Barnes was fed up with having to try one birth control after another, just to try and find one that did what she wanted, without the unwanted side effects. So she decided to do something about it.
Enter Reya Health. A tech platform that takes those searching for Birth Control through a series of questions, before matching you with a health professional to design a personalized birth control option that best suits your lifestyle.
The best part about this process? There's a reason, and an explanation given.
Today on the podcast, I'm picking Dallas' brain about how Reya works, why we should be testing and listening, not just trying, and how she's hoping to fill a necessary gap in the contraceptive counseling process. Connect with Reya Health online Follow Reya Health on Instagram & share your birth control story with us using the hashtag #ReyaHealth | |||
| 100: Your Menstrual Cycle, Explained | 22 mars 2022 | 00:26:53 | |
100 episodes, friends!
100 episodes of periods, hormones, fertility, burnout prevention and management under our belts to help make our health work for us, not against us.
100 episodes of literally getting to pop into all of your ears and share my knowledge with you.
And 100 episodes, tens of thousands of downloads and thousands of followers.
Y'all rock.
Thank you. From the bottom of my heart.
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| 099: How To Create A Burnout Prevention Plan | 15 mars 2022 | 00:21:14 | |
Today I'm talking all about how to build your burnout prevention strategy. That thing. That's OH. SO. IMPORTANT. It involves five steps. 1. Recognize where you're at in the Stages of Burnout | |||
| 098: Maintaining Movement Through Burnout with Tina Gayle | 22 févr. 2022 | 00:25:15 | |
Two movement episodes back to back! Last week I had the privilege of talking with Shaina Falcone about how to bring movement back into our lives, and today I am chatting with Fusion Health Spa's Tina Gayle about how to maintain movement when you're in the middle of burnout. Turns out, lots of low-impact and low-intensity exercise is just what Dr. Ashley ordered! This joyous conversation is so thoughtful and easy to have, and I promise it will help you maintain movement without making your burnout worse. You can connect with Tina and Fusion Health Spa on: Let's Be Friends! Full Shownotes Special Thanks To | |||
| 097: Bringing Back Movement with Shaina Falcone | 15 févr. 2022 | 00:22:20 | |
I am SO excited to welcome Shaina Falcone to today's episode of The Superwoman Code. To call Shaina a fitness instructor would be too simple. She is more than that. She is working to revolutionize the fitness industry by approaching wellness in a way that makes you feel good, period. She knows it's not about spot-reducing certain parts of your body, and it's not about counting calories, or even weighing yourself. Today she and I talk about how to bring fitness and movement back into your life after having lost it for a while. Maybe you were focused on your career, maybe you had babies, maybe you just got tired. Whatever the reason, this episode is exactly what I needed to hear to help myself move more. You can connect with Shaina on: And you can get a 7-day free trial to her app, by downloading it here! Let's Be Friends! Full Shownotes Special Thanks To | |||
| 096: Throw Me A Life Jacket! | 08 févr. 2022 | 00:16:37 | |
Have you ever felt so overwhelmed that you literally fight with all your might to do what you need to do, only to realize you're in the exact same spot?
I have.
Today on the podcast, I'm introducing you to my life jacket. You know, the thing you put on when you're in deep water so you can float? So you can literally not die?
That thing.
And I'm asking you to listen to today's podcast, and think about what relief you need in whatever season of life you are in - and give yourself that.
I'll give you a hint, mine include walks in the woods, a book, and NCAA Gymnastics.
Let's Be Friends! Full Shownotes Special Thanks To | |||