TNW Live! with Donielle Morris

TNW Live! with Donielle Morris

Coach and Consultant, Donielle Morris

In this 8th episode of Season 1 of The Notable Woman Live!, I interview Donielle Morris, and we contemplate the question, “What would you do if you weren’t afraid?”

Who’s Donielle?

Donielle Morris Aparo lives by the question, “What Would You Do if You Weren’t Afraid?” but it wasn’t always that way. At the age of 19 years old, she was diagnosed with a life-altering autoimmune disease that left her body completely destroyed. Battling through years of digestive inflammation and later an allergic reaction to a medication that left her body stricken with arthritis, she discovered yoga. Three years after her first yoga class, she enrolled in a 200-Hour Yoga Teacher Training and was certified in January 2013. Having an extensive family history with cancer and beating a chronic illness herself, she knew that she ultimately wanted to share her story with people who were facing similar physical challenges. In November 2014, under the guidance of Jnani Chapman, a pioneer in the field of Yoga Therapy, Donielle completed Level 1 Yoga Therapy in Cancer & Chronic Illness and shortly thereafter began working with cancer patients. She is a coach and consultant, as well, and works with creatives, yoga teachers, and possibly you (wink, wink <<< From Cristin, btw).

Free Gift for You

Donielle’s free gift for you is a free 30-minute coaching consultation call. Book yours here.

How to Watch

Click on the embedded video below to watch, and feel free to head on over to Facebook to leave a comment on the video.

TNW Live! with Ashleigh Mueller

TNW Live! with Ashleigh Mueller

Rainbow After the Storm with Ashleigh Mueller

In this episode of The Notable Woman Live!, the 7th of season 1, I interview Ashleigh Mueller about her “Rainbow After the Storm” initiative, which is a project to help mothers process their miscarriages.

What’s a “Rainbow” in reference to a miscarriage?

A rainbow references a “rainbow baby,” which is a baby that is born following a miscarriage, stillbirth, neonatal death or infant loss. In the real world, a beautiful and bright rainbow follows a storm and gives hope of things getting better. The rainbow is more appreciated having just experienced the storm in comparison. The storm (pregnancy loss) has already happened and nothing can change that experience. Storm-clouds might still be overhead as the family continues to cope with the loss, but something colorful and bright has emerged from the darkness and misery. (From Kicks Count)

How to Watch

Click on the embedded video below to watch, and feel free to head on over to Facebook to leave a comment on the video.

 

TNW Live! with Alexa Bigwarfe

TNW Live! with Alexa Bigwarfe

Publisher, Author Extraordinaire Alexa Bigwarfe

Welcome to Season 1, episode 3 of The Notable Woman Live! This is another episode that has some tech glitches, these completely my fault… But this is still a great conversation with publisher and author Alexa Bigwarfe so I leave it here despite my embarrassment.

Who’s Alexa?

Alexa Bigwarfe is a wife, mother to 3 wildlings, devoted advocate, blogger, author, and publisher. Her writing career began after her infant daughter passed away at 2 days old. She has written and/or edited and published eight books, including Sunshine After the Storm: A Survival Guide for the Grieving Mother and Ditch the Fear and Just Write It! She uses that hard-earned publishing knowledge to support other writers and entrepreneurs at writepublishsell.co. She also owns the small hybrid-publishing company Kat Biggie Press (katbiggiepress.com), dedicated to sharing women’s works of inspiration and self-help. She enjoys drinking wine, spending time with her husband and friends, traveling, and just because life isn’t full enough, hosting the “Lose the Cape!” podcast featuring inspirational mothers and women making a difference in the world.

In this episode, we talk about Alexa’s personal journey, her podcast, and her career as a publisher.

Free Gift for You!

Alexa’s free gift for you is pretty amazing, I cannot tell a lie. It’s a FREE 30-day writing challenge. With over 250 million Americans who want to write a book, Alexa’s got 30 simple strategies over 30 days that will help you write that book that you desperately want to write. Sign up here. 

How to Watch

Click on the embedded video below to watch, and feel free to head on over to Facebook to leave a comment on the video.

TNW Live! with Victoria Thorne

TNW Live! with Victoria Thorne

Nonprofit Development Coach, Victoria Thorne

Welcome to Season 1, Episode 2 of The Notable Woman Live! In this episode, I interview the wonderful Victoria Thorne.

Who’s Victoria?

Victoria, fondly known as the Okiewordsmith, is a proud resident of Oklahoma, Nonprofit Development Coach, and talented grant writer. In this episode, we dive into her background, her work, and the state of non-profits in Oklahoma and nationwide. It’s a great conversation, and Victoria brings a ton of value and expertise.

Free Gift for You!

Victoria’s free gift for you is her weekly planner page that will keep you on target with your grants. I love me a good planner! You can check Victoria’s excellent planner out right here.

How to Watch

Click on the embedded video below to watch, and feel free to head on over to Facebook to leave a comment on the video.

TNW20: Intimate Partner Violence with Kelley Rainey

TNW20: Intimate Partner Violence with Kelley Rainey

About this episode

Intimate partner violence. No matter what walk of life you come from, no matter how educated, intimate partner violence can affect you. Woman, man. Gay, straight. Black, white. Intimate partner violence does not discriminate.

In this episode of The Notable Woman Podcast, I interview Kelley Rainey, Director of Domestic Violence Programs for Family and Children’s Services of Central Maryland, Inc. Kelley and I went to college together, and I have been impressed from afar in how committed she is to improving the lives of women through her work. When I asked her if she would do an interview with me, she immediately said, “YES!” and also that this topic, intimate partner violence, was what she wanted to speak with me about.

I truly love doing this podcast, and this is my favorite interview to date. We talk about a heavy, important, and impactful subject in a way that I think can help, not harm, while also being respectful and still having a laugh and a chuckle because that’s what we do.

This is an excellent resource for people who want to be better prepared for how intimate partner violence is already affecting their lives, if they’re concerned about someone they love and don’t know what to do, or just want to experience solidarity with a woman who cares about you and makes it her life’s work to say, “I see you.”

About Kelley Rainey
I see you.
Kelley Rainey , LGPC, is the Director of Domestic Violence Services for the Domestic Violence Unit with Family and Children’s Services (FCS). In her position with FCS, Kelley oversees the victims and offender programs offered by the Carroll County and Baltimore County offices as well as works one on one with clients for domestic violence education and support. Before this position, Kelley worked as a Court Advocate for victims of Intimate Partner Violence and assisted with presentations and training for the Lethality Assessment Program. Kelley has worked in a number of different positions in Carroll County since 2005 that have all been non-profits and community wellness related. Formerly, Kelley was a board member for Sylvia’s Acorn (great article here), a group that raises money for low-income families with atypical needs, and was President of the Westminster Carroll County Chapter of PFLAG, Parents, Family & Friends of Lesbians and Gays, from 2010 to 2014. In the Fall of 2015 Kelley was elected to the sit of the Board of Director’s for the Maryland Network Against Domestic Violence.  Kelley is a 2008 graduate of McDaniel College, receiving her MA in Community Mental Health Counseling.
Episode Resources

Family and Children’s Services
Westminster Carroll County Chapter of PFLAG, Parents, Family & Friends of Lesbians and Gays
Maryland Network Against Domestic Violence
McDaniel College
Pennsylvania case of intimate partner violence mentioned in this episode (story here)
Alabama case of intimate partner violence (story here)
http://www.thehotline.org/ > website can hide the fact that you’ve ever been there + safe escape
The hotline to call > 1-800-799-7233
Violence Against Women Act (drafted by Joe Biden’s office)
One Love Foundation

If you loved this podcast, check out…
The best questions to ask yourself if you want to avoid burnout

The best questions to ask yourself if you want to avoid burnout

Today’s post is a guest post from one of my faves and burnout expert, Mikayla Colthirst-Reid.

You’ve been there before (or maybe you’re there right now).

A calendar filled with things to keep you occupied.

A intense fear of being perceived as “lazy”, “unproductive” or “boring”.

A belief that being “busy” is a badge of honour.

And an all too familiar knowledge of what it’s like to crash and burnout over and over again.

Burnout is a common problem for high-achieving entrepreneurial and career-driven women. In fact, 43% of American women have admitted that their stress levels have steadily increased over the last 5 years (nearly a quarter of women reported their stress levels to be at an 8,9, or 10 on a 10-point scale).

The good news is that if you catch it in time, can prevent burnout from completely derailing your life.

Here are seven questions to ask yourself if you want to avoid (or bounce back from) burnout:

1.  When is the last time I said “no” to something?

Learning to say “no” is essential to protecting yourself from burnout. If you’ve been saying yes a lot lately, that could be the reason why you’re feeling overwhelmed, overworked and on the verge of a meltdown. Ask yourself if the things that you’ve been saying yes to (or things that you haven’t been saying no to) are really priorities for you. Don’t get me wrong, it’s great to make a difference, and serve your friends, family, clients, and colleagues powerfully. But neglecting your own need for reprieve is a surefire way to spiral into burnout before you know what hit you.

Do a quick check-in with yourself every week to make sure your activities or promised commitments are in alignment with your priorities and capacity. The ‘Overwhelmed to in-control’ workbook is a great tool to help with this process!

2.  Have I exercised today?

We all know that even a little bit of exercise improves your mood, energy levels and overall sense of well-being. I know that if I miss my workout, I’m more likely to lack energy, patience and less positive overall. When you don’t feel great, it’s easy to hit snooze for an extra 30 minutes and forgo the gym. But when you don’t move your body, it’s easier to let those negative self-critical thoughts creep in, thoughts that contribute to even more anxiety and stress about all the things you’re failing to do.

If you haven’t gotten any exercise lately and you feel yourself on the verge of burnout, go work out! Take a brisk walk. Do 10 squats, do some burpees (even though noone likes burpees!), do 10 or 15 pushups. A little bit is better than nothing at all. Check out this list of amazing apps for quick workouts on the go! Whatever your blood-pumping activity you choose, get it done and you’ll instantly feel better.

3.  How much sleep have I gotten lately?

Sleep is important for more than just the usual rest and recharge. A lack of sleep can actually impact the way you recall memories and feelings about your own life and the world in general. According to sleep specialist Robert Stickgold, when you’re sleep deprived, you recall more negative experiences and feelings than positive ones.

For example: Let’s say that yesterday you had 10 feel-good experiences and 10 things that made you feel angry, anxious, sad or stressed. If you got three hours less sleep than is optimal for function (research suggests at least 7 hours for most people). You’re more likely to remember the 10 bad things and blow them up, all the while minimising (or completely disregarding) the 10 good things that happened.

Seeing life through this negative lense is bound to have an adverse effect on your self-esteem, confidence and resilience which, when combined with an insane schedule, are all perfect ingredients for a bad case of burnout  It’s time to catch some zzz’s!

Try working a relaxing ritual into your bedtime routine like cutting off screen time, sipping a cup of your favorite herbal tea or settling in a half hour early with a good book.

4.  What are the things in my calendar over the next 7 days that are essential?

Take a look at what’s on your plate for the next week or so. If you’re starting to feel overworked and dangerously close to burnout, it’s important to figure out what is essential and cut the rest. Once you’ve eliminated or deferred the inessentials, pull away from the chaos to rest, retreat and just take some time out.

Even a day, a half day or a couple of hours to yourself can work wonders.

Changing your environment and usual routine is powerful, so if whatever’s in your calendar isn’t life or death, rearrange things and spend time getting your mind right instead.

5.  Who can I talk to about this?

At the end of your rope? Don’t keep it to yourself.

For many people under pressure and feeling the weight of their commitments mounting, It seems counterintuitive to admit what seems like defeat when you’re about to hit your capacity (which is why you’re probably at this point in the first place).

If you’re a busy, professional women, you’re obviously working hard and striving to be successful in your career or business. It’s hard to admit that you’re burnt out and can’t handle things so you bottle it up instead.  But as Tony Robbins says, “if you stay in your head, you’re dead”.

Don’t keep things in your head, get them off your chest either by reaching out to someone or keeping a journal to express and process your inner challenges.

6.  Have I been celebrating my wins?

When I first stepped into the world of health coaching, I would constantly work and work and work without stopping to celebrate whenever I had done something awesome. Whenever I started to burnout or feel discouraged, my business coach would get me to write down a list of all the people that I helped that week, or all the people that said that because of talking to me they accomplished something.

It might sound strange, but that exercise was extremely effective.

Here I was thinking I was just spinning my wheels and not actually making progress or making a real difference in peoples’ lives, but looking at the facts helped me to put things into perspective.

I was helping people, I was moving forward and I was gaining huge momentum.

Not celebrating your wins is a sure-fire fast-track road to burnout city. When you feel like you’re about to implode from stress, stop and honestly consider the last time you celebrated something great that you did.

Can’t remember?

Get out your pen and paper and start making that list of wins!

7.  What is one small thing I can do today for self-care?

The smallest things that you do to take care of yourself are important. Set a date with yourself. Make yourself a cup of tea. Go for a walk for 20 minutes. Instead of staying up late to finish that blog post or that project, take half an hour, get in bed early and read a book. Because that half an hour that you take to do that will make you way more productive tomorrow and the next day and the next day.

You’ll probably just earn that time and money back through productivity anyway.

Adding more self-care into your day, even just one small thing, can release you from the death-grip of burnout in no time.

Burnout is something we all want to avoid but it’s often our own mindset and habits that take us there. Next time you feel the impending doom of burnout, pause and quickly run through these questions. By reflecting and course-correcting, you’ll be sure to keep burnout at bay. Use my free ‘Overwhelmed to In Control’ workbook to get a handle on your burnout for good (in 5 days or less!).

Mikayla Colthirst-Reid is the boss of Naturally Whole. For more Mikayla, check out her site or listen to her podcast episode on The Notable Woman here

 

 

 

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