TNW Live! with Katie Kahvo

TNW Live! with Katie Kahvo

Holistic Nutrition Coach, Katie Kahvo

Welcome to Season 1, Episode 13 (lucky 13!) of The Notable Woman Live! In this episode, I interview an amazing holistic nutrition coach, Katie Kahvo.

Who’s Katie?

Katie Kahvo, Registered Holistic Nutritionist (RHN) helps couples who are suffering from PCOS, endometriosis, hormone imbalances, low ovarian reserves, miscarriages, and other infertility concerns through healthy eating and overall well-being.

FREE GIFT FOR YOU!

Katie’s free gift for you is her Hormone Balancing 7 Day Meal Plan! You can stop stressing about what to eat and start taking back your health! You can 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 Brittia Kubeczka

TNW Live! with Brittia Kubeczka

Self Care Tour Guide, Brittia Kubebczka

It’s Season 1, Episode 5 of The Notable Woman Live! In this episode, I interview Brittia Kubeczka, self-care tour guide, of Fringe and Fitness, and we talk her approach to self-care, particularly your self-care love language.

Who’s Brittia?

Brittia is a wife, mom, free-spirited cowgirl, wild-hearted health & wellness advocate, ultrasound technologist and a self-care tour guide. She lives with her husband, son and newborn baby girl on 20 acres in Texas—along with two horses, two dogs, two cats, a bunch of chickens and a growing cattle herd. You’ll probably catch them in the background (and often the foreground) of her workout videos. 

In this interview, we talk about Brittia’s passion for self-care, and how we can all achieve some more care.

Free Gift for You

Brittia’s gift for you in her Self Care Love Language quiz so you can find out exactly what you need to take good care of yourself. You can take the quiz here. (Mine was creativity, of course, is anyone surprised?)

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 Sasha Gray

TNW Live! with Sasha Gray

JOURNEY WISE GUIDE, MOTIVATIONAL HUMORIST, BUSINESS COACH

Welcome to Season 1, episode 4 of The Notable Woman Live! I’m starting to get more into a groove by this time, and I also love Sasha so it’s not hard to have an amazing time. That’s right, I interview Sasha Gray of Scattered Sasha, and we talk about the importance of your journey.

Who’s Sasha?

Sasha is a Sassy Southern Belle, who never met a stage she didn’t love. Her favorite color is glitter, and she loves to tell a story (and what a good job she does!). She speaks sarcasm and Southern fluently, and her favorite exercise is running her mouth. She’s also a motivational speaker, a writer, a business consultant and a motivational mindset mentor, who loves to scatter as much joy, happiness, laughter, and glitter into the world as she can each day and see where it falls.  She believes 100% in Your Journey.  Sasha believes we all have one, and we all traipse through our own journey at our own pace, stopping, pausing, turning left or right or around and speeding up and slowing down. But since it’s Your Journey (yours and mine!), and yours is very different from mine so you own it and know that you have the map in your back pocket.

In this episode of The Notable Woman Live!, that is exactly what we discuss!

Free Gift for You

Sasha’s gift for you is “5 Ways to Increase Daily Joy!” You can get it 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.

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

 

 

 

More Than a Body!

More Than a Body!

Women’s Nutrition and Confidence Coach, Cheri James

The Notable Woman is proud to present the Super U Summit, 30 empowering women speakers over 10 days.

In this Super U Summit, Cheri James, a Women’s Nutrition & Confidence Coach, reminds us that women are “More Than a Body!”

WHO’S CHERI?

Cheri James is a Feminine Healer, Holistic Health & Life Coach, Confidence Creator & spiritual development Junkie. She helps women who don’t feel beautiful and want to discover freedom from never feeling like enough and constantly trying to change their bodies to feeling wildly confident, secure and beautiful in who they are!

TELL ME MORE ABOUT THE TALK TOPIC

From Cheri: I will discuss how body image impacted my emotions and decisions as a health coach and my life as a whole. After taking back my power from defining myself by an image (a body), it allowed me to break free from the chains keeping me from thriving in health and in life. My mission is to help women shift their priorities from reaching an aesthetic goal to leading with health and realizing the power, confidence and love has been inside them all along. It is about igniting the flame and unleashing their power.

FREE GIFT FOR YOU

Cheri’s free gift for you is an invitation to join her free group! Join today here.

HOW TO WATCH

Please join us by clicking on the link below, which will take you to Cheri’s video in the Society for Notable Women Facebook group. (You must join the group to see the video.)

Self-Care: Your Super Power to a Balanced Life!

Self-Care: Your Super Power to a Balanced Life!

Counselor and Speaker, Chou Gabikiny

The Notable Woman is proud to present the Super U Summit, 30 empowering women speakers over 10 days.

In this Super U Summit Talk, Chou Gabikiny speaks mad truth in her presentation “Self-Care: Your Super Power to a Balanced Life!”

WHO’S CHOU?

Chou is the Founder of Grace & Hope Consulting, LLC.

TELL ME MORE ABOUT THE TALK TOPIC

We, women, are known as caretakers for our families (and friends) but we often forget to take care of ourselves. However, we can’t fully care for others when we don’t take care of ourselves. We can’t successfully meet everyone’s needs and achieve our personal and professional goals when we’re running on empty. In this concise presentation, you will learn how to find balance by creating a life that nurtures your soul.

FREE GIFT FOR YOU

Chou made you amazing self care worksheets! Get them here.

HOW TO WATCH

Please join us by clicking on the link below, which will take you to Chou’s video in the Society for Notable Women Facebook group. (You must join the group to see the video.)

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